Resources for the New and Aspiring Vegan

• Now that I've been living the meatless life for well over a year and have been fully vegan (to the best of my knowledge and ability) for almost 6 months, I realize how much valuable information I've garnered along the way. Now, I'm still learning, and almost every day I learn a new fact about whole foods or learn about vegan-friendly foods and other resources, but now seems a good time to pass along some information.

• First of all, check out the Vegan News items down the right side of this blog page. They change every day, so check here often, and you'll get up on a lot of the sorts of things I'm going to share here as I do.




• Next, consider getting a subscription to VegNews or pick up a current issue at Borders or other comprehensive newstands. It comes out every other month, and I savor each issue for the articles and even the advertising. Here I have learned about new foods (such as Daiya vegan cheese, Sequel's Vega Smoothie Infusion, Earth Balance new soy-free buttery spread, and so much more. The magazine is a great source of vegan websites, restaurants, brick-and-mortar stores and e-stores and all sorts of other cool info. I love the recipes, and everything is vegan! That's right, everything!



• Consult the Vegetarian Resource Group for their awesome information on vegan protein rquirements and so much else.
  
• Check out the Vegan Product or Not site to check on foods you like for their "vegan-ness". There's a similar index for restaurant chains at Abolitionist Vegans that I have found helpful.
  
• Check out The Vegan Dietitian, an awesome and informative blog on living the healthy vegan life from a vegan and registered dietitian who has helped vegans the world over better understand and address their protein requirements.
  
• There's a fund of important information on cruelty-free products at Veg Family.
  
• Visit VeganHealth.org for all sorts of references and resources for the conscientious vegan.
  
• Happy Cow offers links to many handy vegan-friendly sites.

There are so many authors who have brought me to my present vegan state. Here are the ones that made the biggest impression:

• The China Study, by Collin Campbell, MD
• Eat to Live, by Joel Fuhrman, MD
• The Engine 2 Diet, by Rip Esselstyn

And then there are the cookbooks that are helping me eat incredibly deliciously as a vegan:

• Vegan with a Vengeance, by Isa Chandra Moskowitz
• Vegan Cupcakes Take Over the World, by Isa Chandra Moskowitz and Terry Romero
• Vegan Soul Kitchen, by chef Bryant Terry

And a few of the blogs I've enjoyed for great vegan recipes:

• Don't Get Mad, Get Vegan
• Post Punk Kitchen
• Fatfree Vegan Kitchen

That's about it for today. Happy clicking! and Happy and Healthy Eating, Healthy Planet!

Vegan and Careful, Even on Vacation

Good Morning from Maine!

I'm here visiting with family, enjoying the coast during wonderful weather, and enjoying a major change of pace. It was over 500 miles and almost 11 hours of driving through portions of 7 states, in one day! All by my lonesome! I brought my little netbook with me and have wi-fi in my hotel, so I am able to stay connected. I may be on vacation, but I am trying to lose weight sensibly, and I'm committed to my vegan lifestyle. I'm not saying I've been squeaky clean in sticking to my food plan, because measuring has been replaced with eyeballing, and I had to wait until 10pm to enter in yesterday's meals into my food diary. But I was only off by 100 calories, as I figured it, and that's okay.

Here's what I'm doing:

• Planned ahead: called the hotel (which offers free breakfast) and learned they have vegan granola. I dragged a cooler out of the closet and filled it with soy milk, Bolthouse Farms Soy Vanilla Chai, cut up fruit, raisins, flaxseed meal, Nugo Dark Chocolate Pomegranate bars, juice and Vega Smoothie Infusion. The freezy packs had thawed by the time I got here, but nothing spoiled.
  
• Made the smartest choices I could: I knew Burger King offers a BK Veggie Burger that is vegan, so at lunchtime I swung through the drive-through and got one without mayo or cheese, and removed the half of the bun that was loaded with catsup. I treated myself to a small order of fries. I had a bottle of water. I ate a Nugo bar for a snack. Dinner with family was easy. They had a spinach salad with cranberries and walnuts and a raspberry vinaigrette, corn on the cob with margarine, sourdough bread, and blueberry pie. They also made a pork tenderloin but as a vegan I didn't even feel tempted. Because I'd had my protein bar, I wasn't worried about getting enough protein. I was just in range when I finally logged my food into my online nutrition tracker.

What I've Learned:

• When unable to log in, do my best by estimating.
  
• Don't beat myself up if my estimating misses the mark.
  
• Next time pack a healthy lunch for the road, save that protein bar for later, and skip the pie if I feel I might be over the top with calories (plus I was unsure about the crust being vegan and chose not to ask).
  
• Fries are yummy but not needed. They may be vegan, but they're not very healthy.
  
• Every interaction can be a teaching moment. I spoke to the hotel desk clerk about being vegan which allowed me to explain what that is and why I'm doing it. I stopped and saw my son and the grandkids along the way and we had an interesting discussion about the perils of factory farming. He buys his eggs from a friend who has a little farm and lets the chickens run around outside. He wanted my approval, I think, and I told him this was a definite improvement and very good for the animals, but I said that I don't choose to have that either. Then over dinner I explained being vegan to my cousins. The 15 year-old was full of questions and opinions about PETA and people who go overboard, etc. It's all good.
  
• I'm trying to remember that 12-Step suggestion to"resign from the debating society." I just reiterated how it's better for the animals, the environment, and my health. Everyone can relate to at least one of those things.

I'm so glad to be on vacation in the most beautiful place on earth. I've been coming here since I was 8 years old. My mother was born and died here, and I'm visiting her grave today, going to the beach to look for rocks and shells, walking around this picturesque town, and enjoying feeling good. Tomorrow we're taking a boat trip to Monhegan Island where Winslow Homer, Rockwell Kent and the Wyeths, among other great artists, sought inspiration. Today is mine!





"Clear Morning," by Winslow Homer, painted on Monhegan Island, Maine

A Real Independence Day!

Happy Fourth of July!

This year the holiday feels really good. I celebrate our American Democracy, our Constitution, and the Power of the People that emerged so strongly last November. During these difficult economic times, I am very grateful for those trying to address complex issues with courage and strength. I thank those serving in our Armed Forces for their tremendous sacrifice and selfless service to our nation. When I enjoy the fireworks tonight, I'll be very grateful to be an American.

Going Vegetarian:

I completed a full year as a vegetarian on June 11, 2009. I made the move for health, humanitarian and environmental reasons. It was challenging to make the big switch from a low carbohydrate, high animal meat/fat food plan to one eliminating meats, fish and poultry. I took advantage of all foods that were free of these, so I ate tons of cheese, baked goods, rich cream-based sauces, and eggs. No surprise that I packed on many of the pounds I'd once lost low-carbing. In making the conversion to a vegetarian lifestyle, I excused myself from counting calories. This view was inspired by the "no other major changes the first year" admonition from the recovery movement. I was letting go of an addiction to animal meat, and that was the primary focus. I kept weighing in and was dismayed to see the gain. I struggled. I lost a few, gained a few, lost a few more, but the net was a pretty big gain.

Going Vegan:

Then in March 2009 I discovered Rip Esselstyn's "Engine 2 Diet" and found I finally was able to let go of the eggs and dairy. This was easier than I could have expected, and aside from a few moments of weakness, I've done very well. Eating in restaurants has been difficult, but eating at home has been increasingly simple. During the work week, our routine is eating in or taking in from vegan-friendly places and sometimes eating in restaurants. We tend to eat out more on weekends, and I've learned where I can get something on my plan and how to ask for it, something that is not always obvious. Most restaurant chains have nutritional info online or downloadable as a pdf. Websites such as The Daily Plate and SparkPeople (my personal favorite) have many brand-name and chain items in their databases, complete with full nutritional breakdowns.

Our Friends have been really accommodating. If they're cooking, they always ask what I can eat, and I usually bring one or two vegan dishes to share. We were invited to a barbecue and our amazing hosts prepared divine tofu-veggie kabobs and bought veggie burgers for me. I was really touched. If we dine out with friends, they always make sure wherever we go is okay for me. We went to a benefit at the Stroudsmoor Inn recently where the entree choices were beef, salmon and "vegetarian". The friends who invited us called it in, and thanks to their looking out for me, I was served the only vegan entree in the entire huge banquet hall! It was a portabello mushroom cap topped with fresh spinach draped with a whole peeled red pepper and some marinara sauce, over mixed white and wild rice. Absolutely delicious! And it looked better to some who vowed to ask for a vegan plate next year. I sent my thanks and compliments back to the chef.

Using SparkPeople has been a huge help. I get lots of support when I need it, have access to some really great recipes, can log my own receipes in and get an exact nutrition breakdown. Knowledge is Power! What has helped me most to lose over 8 pounds as a vegan has been tracking my food intake online so I can see easily how many calories, and how much of my essential nutrients I've gotten for the day. This helps me at evening snack time to know whether or not to have a snack, and if so, if it needs to be heavy on protein or not. I keep vegan protein bars on hand in case of the latter.

NuGo Organic bars are a favorite, with a whole one only 180 calories and 10g protein. Sometimes half is all I need and they are yummy.

Recently I faced facts that I'd been eating things not logged into my SparkPeople daily nutrition tracker, and I began to get honest about it. I stopped eating gumdrops and hard candies kept in the office for clients and their kids. I stopped grabbing a few pieces of dried fruit, nuts or snack mix. I committed on an online forum for compulsive overeaters to stop doing this, and today is Day 8. If that's not personal progress toward freedom and independence, I don't know what is!

Vegan? Like rich, creamy ice cream? Stogo!

Yum!


Vegan!


Lower Fat!


Vegan!

Yum!

When I heard about Stogo, the new vegan ice cream store in the East Village started by actor Rob Sedgwick and friends, I wanted to go there. Thursday I made it there with another pilgrim to the vegan shrine of rich, yummy ice cream. It's a hike from my usual hangout just south of Union Square, and this is a very good thing! They have less fat and calories than regular gourmet ice cream, but the 160 calories for a scoop of the mango flavor quickly climbs if you have two scoops and opt for flavors with nuts, caramel or fudge mixed in. Vegan hot fudge and caramel are available for just $1.00 if you want. I'd love nothing more but I'm also trying to shed a few pounds, so no can do.


Great News: free tastes are offered so you can choose among the colorful batches of awesome flavors displayed behind the glass. My friend and I each had two scoops. I had
Pomegranate Chocolate Chip and Salted Caramel Pecan, both amazing and delicious, although the pieces of chocolate in the Pomegranate Chocolate Chip were a bit hard and sort of waxy until they had a chance to melt, not easy if you tend to scarf down your ice cream. My friend had Peanut Butter Fudge, and Chocolate made with coconut milk, both delicious, too. The other three flavors I mentioned here were made with soy milk. They also offer a few hemp milk flavors. In addition to their excellent ice creams, Stogo also carries some Babycakes vegan cupcakes and other pastries, and vegan truffles and other chocolates, available by the gourmet piece.


Click HERE to view NBC New York's "Serious Eats" video on Stogo. And for more info on flavors, nutrition and other good stuff plus "testimonials" go HERE. I highly recommend Stogo to all ice-cream-loving vegans. Our time has come. By the way, I've learned that Lulu's Sweet Apothocary in Alphabet City in Manhattan is another wonderful shrine of vegan treats for us vegan dessert pilgrims.


I'm now going to prepare vegan potato salad using Follow Your Heart's Vegenaise, which I personally think tastes more like old-fashioned homemade mayo than Hellman's or Kraft ever did. Then I'll whip up some vegan carrot cake cupcakes with cream cheese frosting. We're heading to the country home of dear friends for a Memorial Day barbecue and I'm bringing these goodies plus some Tofurkey Italian Sausages and Yves The Good Dog vegan franks. I'm gonna really enjoy this.

To prepare myself for the holiday fun, I had a healthy shake this morning made with light vanilla soy milk, Crystal Light raspberry ice tea, fresh strawberries, and Living Harvest Hemp Chocolate-Chili protein. Yummy, freed up about 250 calories over my usual bowl of cereal, fruit, nuts, flaxseed meal and raisins.

Need Help with Nutrition?

I'm all psyched right now after spending about 10 days learning how to use a great free online resource for men and women trying to improve their health through better eating and fitness. It's called SparkPeople and there are "Spark Teams" for Vegans and for Vegetarians.

Here's what I really like so far: unlike The Daily Plate, another good site for tracking nutrition, I find it super easy to navigate and to migrate info. For example, yesterday I tried a "Spark Recipe" called Smoky Refried Beans Soup and was able to migrate my dinner portion right into my daily nutrition tracker with all the nutrients listed. How easy is that? Even better, the recipe was awesome and I really enjoyed it as did my omnivore husband. What is especially attractive to me is the community of people who have welcomed me in as a newcomer. I feel I have another great "place" to hang out. SparkPeople has an incentive system of SparkPoints where you accrue points and earn trophies as you participate, whether you log your food, post on forums, or exercise. In the brief time I've been active on SparkPeople I've lost already 2.2 pounds in the week I've been logging in everything I consume. Not a great deal, but progress for me and right in the suggested range for slow but steady and healthy weightloss. In fact The Partnership for Healthy Weight Management, a U.S. Government site, says:

Most overweight people should lose weight gradually. For safe and healthy weight loss, try not to exceed a rate of two pounds per week. Sometimes, people with serious health problems associated with obesity may have legitimate reasons for losing weight rapidly. If so, a physician's supervision is required.

Update on the Protein Powder: earlier this week I returned the Spiru-Tein to Vitamin Shoppe and exchanged it for Nutribiotic Vegan Rice Protein which is quite good but does need to be mixed with juice to taste okay. I have it at home to add when my daily protein intake has been below healthy range. Yes, SparkPeople's nutrition tracker gives you cool pie charts and feedback about that day's intake which is AWESOME! The better find which I'll use for most weekday lunches is Vega Smoothie Infusion which is delicious mixed with juice (I've had Goji-Acai and Acai so far and loved both) or coconut water beverages (they're really good, too).

Mother's Day Dinner

Happy Mother's Day. It was a good one for me. My husband gave me a great card from him and Daisy and then suggested we take an exercise walk to the lake near the house. We did that and saw a mother goose and her four goslings swimming behind her. We also decided on that walk to get a paddle boat for ourselves. Apparently a lot of people in our community have them but we haven't seen them in use much. The one we saw yesterday in a store had a canopy and we thought it would be just the thing. Better for us than a canoe or kayak where we might end up in a disaster, getting in, getting out, getting around.

We decided to go to Olive Garden but when we got there the wait we were told was 2 hours and 40 minutes. That's ridiculous. So we went to LongHorn Steakhouse, and I was able to have a nice vegan dinner with a large salad with pecans and mandarin orange slices over mixed greens, minus the chicken it came with which my husband will enjoy tomorrow, rice pilaf, and lovely unadorned asparagus. Okay, the pilaf may have had some butter in it, and the cornbread croutons on the salad while good probably weren't vegan, so I tasted them and gave them away to my husband. It was nice to be able to eat there and not just have a bunch of sides and call it dinner.

When we got home my son called for Mother's Day, and that capped off the day. I feel very lucky tonight.

I joined Spark People this weekend and have been learning my way around the site and learning how I can use it to help me with my vegan weight loss regimen. I'll write more here as I find out how it works for me.

Bee Pollen: Navigating the Shoals of Treachery as a Vegan

I've been trying vegan meal replacement powders to keep lunch quick, easy, nutritious and low-calorie. I started with four different one-serving packs of Vega. It seems to be a great product but is expensive, hence the trial packets. Sadly, I found that the stevia gave it an unpleasant aftertaste, and the green color was a little off-putting, so I kept searching. On a trip to my local GNC, the clerk who helped me knew of no vegan products in their store. A passing customer suggested Gary Null's powder, so I thanked him and went to the Vitamin Shoppe. The very helpful guy took me to a section that was "all vegan" according to him, and the Gary Null powder was about $25, so I asked if they carried single-serving packets. No, they didn't but they did have Spiru-tein in a 7-packet assortment with a mixing shaker. I looked over the package quickly and saw that there was no dairy, so I took it.

Later I sat back and took a closer look and read this on the label:

SPIRU-TEIN®, an incredibly delicious, all-natural energy formula, is power-packed with 14 grams on high quality protein from soy, fermented soy, rice, pea and spirulina- nature's premier sources of vegetarian protein.

In addition to 100% of the daily value for all vitamins, and a broad profile of essential minerals, each nutritious and satisfying sip supplies bee pollen, bromelain papaya, lecithin, bio-flavonoids, oat bran, cellulose, apple pectin and chlorophyll.

Other Ingredients: Nature's plus SPIRU-TEIN POWDER features a unique blend of ingredients, including 100% daily value of all vitamins, Broad profile of essential minerals, Energy nutrients: high quality complete protein and bee pollen, Diet aids: lecithin, spirulina, choline and inositol, Enzymes: bromelain and papaya, Cleansing: chlorophyll, FIBER: Bran, cellulose and apple pectin.
Directions: Add contents of packet to 8 fl. oz. of skim milk, whole milk, or juice, and mix (or shake) until smooth. For best results, milk or juice should be very cold.
Warnings: Not to be used as the sole source of dietary calories.
Disclaimer: These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

Oh no! Could vegans eat bee pollen? I started a search. Alas, no.

I learned that bee pollen is collected from the legs of bees as they enter the hive and come in contact with a scraper called a pollen trap, and sometimes a bee loses a leg in the process. The University of Florida IFAS Extension posts some interesting information online. In addition to containing flower pollens the bees have collected, bee pollen contains some other substances such as:

The kinds of debris and foreign matter that can be found in pollen is remarkable. A partial listing includes: (1) lost bee parts; (2) bits of plants like leaves and straw; (3) pollinia or stamens from certain plants that stick to bees and pollen; (4) hair-like threads; (5) various insects, some invisible to the human eye and (6) mummies and scales from bee diseases.

The Vegan Society has a detailed treatise on why vegans must avoid all bee products.

So I am clear now that I will be returning the Spiru-Tein to the store and exchanging it for something truly vegan. What I choose remains to be seen. By the way, as I did my search of information, I came across something on a Gary Null site touting the praises of bee pollen as a "perfect food". Apparently a number of years ago Null did an infomercial for bee pollen and was excoriated for lending credibility to claims the FDA later debunked. You can learn more about that here. So, I plan to get my money back, go to Whole Foods, and read everything over carefully before choosing my next meal replacement. The moral of the story may be that eating a healthy meal is better than trying to replace it.