Monthly Archives: June 2017

Response to common questions

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For many people, going vegan has turned into a bigger ordeal than it should be.  Nowadays, one must “come out” as vegan to their family and friends.  Some people are curious about the decision, while others seem to think it is a poor decision.  No matter what the intentions are, vegans deal with a lot of questions from their peers.  Here are some responses to the most commonly asked questions!

 

Where do you get your protein?

Getting enough protein is the least of a vegan’s concerns.  Protein is found in nuts, legumes, soy, quinoa, non-dairy milk, and even vegetables.  One cup of cooked spinach has approximately 7 grams of protein – about the same as an egg!  Many people think we need far more protein than we actually do.  Adult women are recommended to consume around 46 grams of protein daily, and men should consume around 56 grams daily.  Given these numbers, it is not very difficult to achieve these goals on a vegan diet.  Additionally, a “protein deficiency” isn’t even a thing.  Nobody has ever been hospitalized due to “not enough protein.”

 

But it’s the circle of life!

Humans quit being a part of the natural circle of life when we started using guns for hunting.  If a person were locked in an empty room with a lion, not one person would claim we are at the top of the food chain.  We do not possess the teeth needed to shred meat as carnivores do, nor do our digestive systems handle meat very well.  The fact that we must cook meat before eating it shows that we are different from carnivores and omnivores.  Finally, mass producing billions of animals in slaughterhouses is far from the “circle of life.”

 

Isn’t vegan food expensive?

Some vegan food is expensive, just how some animal products are expensive.  A vegan diet consists mostly of beans, nuts, rice, fruits, and vegetables.  These are some of the cheapest items in the world, and many in poverty actually survive off beans and rice.  There are many guides on the internet detailing how to eat vegan on $5, $3, and even $1 a day.  Sure, some fancy fake meats get a little expensive sometimes, however it is no more expensive than the usual burger or chicken breast one is used to buying.

 

Cows need to be milked, we are actually helping them.

Yes, cows need to be milked, and their baby needs that milk to grow.  Calves are pulled away from their mother sometimes instantly.  The most common milking methods today utilize devices attached to cows’ udders, which can be painful or ineffective.  We do not need to step in and help cows anymore than we would for a dog, cat, or any other mammal.

 

I only eat free-range anyway.

Free-range is certainly better than a typical slaughterhouse, although it is not much different.  Animals are not happily frolicking through the grass as one would like to believe.  The USDA has not even specified the amount of grass or the amount of time spent outside required to label a product as free-range.  Male chicks are typically slaughtered immediately upon hatching, as there is no use for them in the dairy industry.  The chicks are typically ground up alive, or tossed away in a dumpster or garbage bag.  Even in spacious conditions, hens are bred to produce eggs nonstop for their entire lives.  They are typically slaughtered halfway through their normal lifespan, due to the decrease of egg yield as they age.  Finally, the term free-range or cage-free can nearly double the profits for a farmer, providing incentive to produce as many as possible in less than kind conditions.

 

 

The questions about veganism are endless.  I will personally only tell a person so much information, and then to do their own research.  If someone is genuinely that curious about how vegans stay healthy, they can find out for themselves.  Most people are just curious, and I love being able to change someone’s mind about something they once felt negatively towards.  Are there questions you are not sure how to respond to? Leave them in a comment and I will try to help!

Changes

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After one makes the decision to become vegan, their life changes in ways they may have never thought possible.  Whether it’s finding food you didn’t know existed, to meeting people you may not have otherwise met, going vegan opens up a lot of doors for many.

1. I felt great.

For some reason, many have this predisposition that vegans are pale, bony, and tired most of the time.  This is only true for those who are not eating healthy – and it doesn’t take being vegan to do so.  I made the decision to eliminate meat from my diet when I was rather young, so I never noticed a huge change in my overall energy.  Once I chose to eliminate dairy and eggs from my diet, I noticed within a week or two that my energy levels had improved.  I could function better even if I didn’t get enough sleep, and my attention span was longer.  I had previously struggled with a poor attention span, so the improvement was important to my life, especially as a student.  I no longer ate meals that made me want to lie down for a nap or hang out in the bathroom for a while.  After eating, I felt energized and ready to take on the day.  When you recognize food as literal fuel for your body, it makes sense that your body will truly run better when it takes in better food.

2. I looked great.

Okay, not to be full of myself in anyway, but really.  My skin is the clearest it has ever been in my life, and I feel like I am glowing.  I don’t feel the need to put on a full face of makeup anymore, because I love my skin’s natural radiance.  Dairy has a detrimental effect to our skin and we don’t even realize it.  Some people get bags under their eyes simply from drinking milk.  I also noticed I do not get bruises as easily, and when I do they fade quickly.  I struggled a lot with biting and picking my fingernails, and since cutting dairy, they have grown long and strong.  I still fight my bad habits, but stronger nails definitely help.  Finally, I never noticed much difference in my teeth, but my dentist now compliments me on how nice my teeth are! I try mentioning that it probably has to do with my diet, but she doesn’t seem very interested in my crazy ways.  I also don’t have to worry much about my weight.  I have always been blessed with a petite figure, although sometime pizza binges would get the best of me.  Now, dairy-free pizza binges are no danger to my belly.  I weigh the same I did at 17 years old, with only moderate exercise.

3. I became open-minded.

I have been a picky eater most of my life.  If I couldn’t pronounce it or never heard of it before, I was not going to eat it.  If it was from a culture I knew nothing about, I was not going to eat it.  My eyes have since been opened to the wonderful flavors many cultures offer.  I now prefer most foreign restaurants, such as Thai, Japanese, Mediterranean, and Arabic.  These places tend to have a better variety of vegan options, whereas most American restaurants simply have salads and fried veggies.  I have been introduced to tempeh, falafel, hummus, tofu, and many new vegetables, thanks to foreign restaurants and going vegan.

4.  I became more grateful.

Animal products are a luxury.  They require extensive land, water, and human interaction to be produced as a commercial product.  I realized all the food I eat takes a lot of effort to get to my plate.  I appreciate every meal and often think of those without.  I appreciate the fact that I live in a world where I can buy fresh fruits and vegetables from a grocery store or farmer’s market, instead of growing them myself.  I am grateful that my family can choose what and when they eat.  I am thankful for the clean water that is pumped to my home.  There are millions of people who do not have these luxuries.  It is not necessarily the meat industry’s fault for their suffering, but we are feeding an awful lot of grain and water to animals instead of hungry people. 70% percent of all grains grown on earth are fed to animals.  I can only hope that one day this number will go down, along with the number of hungry people.  I am so thankful to live in a world where I can choose to be vegan, instead of it being my only option due to poverty like it is for so many.

I could go on and on for days about how things have changed since becoming vegan.  It is the best decision I have ever made for myself.  It has brought me to new places, new faces, and a whole new meaning to the word empathy.  I hope those I reach are touched by my experience, and I will continue spreading the word until I am sure everyone has truly heard it.

 

Dish of Diabetes

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Diabetes occurs when the pancreas occurs little to no insulin, or the body does not respond properly to insulin.   There are approximately 350 million people worldwide who have diabetes.  The result is 1 in 3 medicare dollars are spent treating the disease.   Those who are overweight are especially at risk for developing diabetes.  Two-thirds of the human population are overweight or obese.  Why has this disease gone from a mostly hereditary issue to a quite common occurrence?  In the next twenty five years, a third of all Americans will have diabetes.  How do we prevent it? Can it be prevented?

The answer is yes.  Diabetes can be prevented, though damage can take some time to undo.  A large concern is the amount of fatty streaks in ones’ arteries.  Most children under the age of 10 contain these fatty streaks, due to our poor diets.  A child diagnoses with diabetes can lose 20 years off their lifespan.  The biggest culprit of causing these streaks is animal products.  Animal products contain a large amount of saturated fat and cholesterol, which causes blockage in the arteries.  Sugar and carbs are not the cause of diabetes.  In fact, carbohydrate intake is inversely related to diabetes development.  In the American Journal of Clinical Nutrition, a study found that a single serving of processed meat each day increases the risk of diabetes by 51%.  Not only do animal products pose a long-term threat, they are imminently dangerous to our health.  Within minutes of eating dead animals, bacteria and toxins are released into the blood stream, creating inflammation and stiffening the arteries.

Not only can a vegan diet prevent diabetes, it can actually help reverse the disease.  Studies have found a plant-based diet can actually alter the course of the disease, and some have successfully become healthy again after adopting a vegan lifestyle.  This information was presented to leaders of the American Diabetes Association, who stated they did not want an argument and could not continue the interview.   If organizations such as the ADA are not there to help us, we must take the matters into our own hands and quit believing everything the media tells us.

Playing Chicken

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Each year, 9 billion chickens are slaughtered for meat in the U.S.  Chickens are social, animated animals turned into a product for consumption.  They are bred at alarming rates, and fed hormones to grow far beyond their normal growth rate.  Sometimes, their growth occurs so quickly, their legs do not develop fast enough to support their weight.  They typically live in warehouse-like buildings, crowded among as many as 20,000 other chickens.  Forced to walk over each other, many end up with scratches and sores, posing risk for infection.

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The Cheese Disease

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In the United States, cancer is the cause of death for 25% of people.  Approximately 5-10% of cancer cases are hereditary.  The remaining cases are caused by environment and lifestyle.  Studies have found that dairy consumption is linked to different types of cancer.  Specifically, dairy increases chances of hormone related cancers.  Milk itself is a hormone based product, so these correlations make sense.  Even “organic” milk with no added hormones or antibiotics still contain hormones.  After all, it is breast milk designed to turn a baby calf into a 1,500 pound cow.

A human male’s risk of prostate cancer increases by 34% simply by consuming dairy.  Women who have breast cancer increase their risk of death by 49% by consuming dairy.  If these numbers are true, why do companies such as Susan G. Komen use their logo on Yoplait yogurt?  The American Cancer Association recommends English-muffin pizzas or bagels topped with cheese as healthy diet choices.  The reality is that these companies are sponsored by businesses such as KFC, Tyson, YUM, and Yoplait.  It is impossible to trust these organizations who are being paid off by the very companies that are making us sick.

 

In attempts to discuss the correlations between animal products and various diseases, multiple health organizations have refused to comment or deflect the conversation in another direction.  We simply cannot believe what media tells us is healthy, especially when all the leading organizations are driven by money.

Do not fear for a lack of protein – the largest animals on earth are herbivores.  Gorillas, elephants, and pandas all make due just fine on a plant based diet.  70% of deaths in the U.S. are lifestyle related, meaning they can be prevented.  By switching to a vegan diet, one significantly reduces their risks of many diseases, including cancer.

 

 

 

A Gassy Meal

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Greenhouse gases are generated by all kinds of things.  Burning fossil fuels is likely the most commonly known cause of these gases, however it is not the most substantial.  Animal agriculture causes 18% of emissions, more than all forms of transportation combined.  Transportation is the cause of 13% of emissions.  Livestock byproducts are responsible for 51% of worldwide greenhouse gas emissions, due to the 32,000 million tons of carbon dioxide released per year.  Additionally, the waste produced by livestock produces more methane than any other source.  Methane has been shown to do more damage to the atmosphere than carbon dioxide – possibly 100 times more destructive on a 20 year timeframe.  150 billion gallons of methane are produced every day from livestock.  Livestock also releases around 65% of emissions of nitrous oxide, a gas almost 300 times as powerful as carbon dioxide.  Nitrous oxide can remain in the atmosphere for 150 years.

These emissions are expected to increase over the years, possibly up to 60% of all emissions.  Energy emissions are expected to increase to 20%.  When global warming begins to substantially affect our planet, one can expect prices to increase on many day-to-day items, and some may even lose their homes.  We can expect to see climate wars due to the rising ocean levels destroying some inhabited lands.

Of course, riding a bike or walking is much better for than planet than driving a car, however leaving meat off your plate will have a much greater impact.  How else might someone reduce their impact on the atmosphere?  Should there be better laws in place in order to protect the environment?  Or is the health of the planet the responsibility of every one on it?

Behind Closed Doors: Pigs

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Pigs are known to be quite intelligent animals.  They eat both plants and animals, using their snout as a tool for searching for food.  Newborn pigs recognize their mothers voices, and can even recognize their names by the age of two weeks.  Pigs communicate with one another, using more than 20 different inflections.  They will snuggle close to each other, and dream when they sleep.   They can run up to 11 mph and squeal as loud as 115 decibels.   Pigs have a lifespan of 10-15 years, though are slaughtered around six months of age.  There are millions of pigs on the planet, and the majority are confined to a life of pain and suffering.

THIS POST CONTAINS GRAPHIC IMAGES.  

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Meal Prep

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Once someone has made the decision to go vegan, they may feel the task is a little daunting.  One of the first steps is replacing foods you typically eat with vegan alternatives.  Keep in mind that basically any dish can be made without animal products!

A great first step is to stock up your pantry.  Some may need to replace their entire cupboard; some are already just about there.  It can be extra difficult to cut out certain foods if you do not already have a replacement for it, so be sure to stock up on your favorites!  A few vegan staples you should consider include beans, nuts, tofu, and loads of fruits and vegetables.  Condiments are essential – stock up on olive oil, mustard, tahini, hot sauce, and anything else to add some flavor to your meals.

To make the transition even easier, plan your meals ahead of time.  Meal preparation might be the key to your success; check out the following meals to create a plan!

Breakfast:

  • Oatmeal with maple syrup, bananas, almond milk, and flax / hemp seeds
    Fruit juice or smoothie
  • Toast with jam or nut butter
  • Vegan tofu scramble with vegetables – try mushroom & spinach!
  • Avocado & bean toast
  • Potato pancakes
  • Vegan sausage and bacon

Lunch:

  • Chickpea salad with pita or naan
  • Grilled tofu over greens or rice
  • Vegan tacos – try Beyond Meat beefy crumbles!
  • Pumpkin and mushroom pasta
  • Lentil soup
  • Tempeh pita

Dinner:

  • Bean chili – try adding quinoa!
  • Roasted zucchini and tomato pasta
  • Vegetable soup
  • Grilled tofu “steaks”
  • Falafel and veggie wrap

 

 

The key to a vegan diet is planning.  It is easy to get all the required nutrients on a vegan diet, though just as easy to miss some as well.  By planning ahead, one can make well-rounded meals which cover the essential food groups.

Fresh fruits and vegetables can be tricky to plan for.  You can never be absolutely sure when your avocado will be ripe, or when your bananas will be perfectly freckled.  Be sure to buy frozen and dried produce, so that your dinner plate is never lacking.  Frozen produce is flash frozen at peak ripeness and dried produce is great for snacking between meals.

If you currently partake in meal prep, you are already underway to an easy transition.  A simple search on the internet will return tons of recipes you already love – just add the word “vegan” in there and you are all set.  Have you found any surprising alternatives?  I know I never thought a vegan would have bacon and eggs for breakfast! All it takes is a little creativity and passion.

A Lot to Digest

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A common stereotype about vegans and vegetarians is the “lack of protein.”  This could not be farther from the truth! In all actuality, many meat eaters consume 4-6x the recommended amount of protein a day.  Most people are recommended to consume around 40-50 grams of protein each day.  A single cheeseburger has 15 grams of protein alone.  Plant based foods tend to have healthier amounts of protein, and even greater amounts of other minerals and vitamins which animal products may frequently lack.  Vitamins such as B12, which animal products tend to be known for, are actually an additive, and not naturally occurring.  Iron is another common deficiency among vegans.  However, iron can be found in many whole grains and raw foods.  Sometimes it just takes a little extra effort to get all the necessary nutrients.

A vegan diet has been found to have some positive effects on our digestive track.  For example, vegan diets tend to consist of more fiber than an omnivorous diet.  Fiber helps us feel full longer and helps with regular bowel movements.  Vegetarians are about 31% less likely to develop problems with the colon, specifically diverticular disease.  When switching to a meat free diet, some bloating may occur due to the increase of fiber.  Some ways to combat this include staying hydrated, avoiding gassy foods, include healthy fats, and try new recipes.

A human’s digestive system is not designed to tolerate a diet high in meat.  Compared to a pure carnivore such as a cat, the human digestive system is very short and produces little hydrochloric acid – an enzyme necessary for digesting meat.  Humans also do not possess the sharp teeth necessary for shredding meat.  The so-called “canines” many people point out when arguing against veganism are actually the same teeth commonly found in herbivores.

So how does this actually affect us?  It has a bigger impact than one might think.  Osteoperosis is highest in societies who consume high amounts of animal products, whereas it is nonexistent in many vegetarian cultures.  Studies done by Michigan State found that overall in both male and females, vegetarians tend to have stronger bones than their meat eating counterparts.  Why might there be such an emphasis on drinking milk for strong bones, if that is not quite the case?  Should we always trust the recommended daily nutrition we commonly hear about?

Land

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The world only has so much land to be used for growing food.  As of right now, 1/3 or earth’s livable land is dedicated to livestock or livestock feed.  As much as 70% of crops that are grown are fed to livestock.  We could be using these crops to feed hungry people all around the world, but many people would rather have meat on their plate.

Animal agriculture is also considered the greatest cause of ocean dead zones, species extinction, water pollution, and habitat destruction.  Rain-forests are destroyed in order to create more land to raise animals and their crops.  This destroys not only the homes of animals in these areas, but also homes of people.  Many tribes still survive in these forests, and the industry has come in and taken over their home.

Waterways are contaminated through all the pesticides and herbicides that are used to aid in the clearing of land.  These waters often lead to the oceans, and are creating ocean dead zones.  It has been said that we will see dead oceans by the year 2050 if we do not change our ways.  There are currently over 500 nitrogen flooded dead zones in the oceans, and this number is steadily climbing.

Even if people decide to cut animals from their diet, there is still much work to be done.  We much actually make an effort to reverse the damage we have caused.  What other reasons might be causing ocean dead zones or extensive land usage?