My friend, author and speaker, Lani Muelrath has a new book out called, “The Plant-Based Journey”…and I’d highly recommend it. This is a really comprehensive book for anyone, no matter where you are on your plant-based journey, whether you are a “newbie” to a whole foods plant-based diet or someone who has been on the path for many years. The advice in this book is sound, practical and thorough, going from “Making the Plant-Based Connection” in the “Awakening” stage all the way to the “Rock Star” and “Champion” stages, where you are already well on the path. Lani guides you through each stage in a practical step by step way that makes making the transition from a “Scout” to a “Champion” easy and accessible. In the book, Lani has included “Reader Tips” from people who have been on this journey for a while…I am one of those people! (You can find me on page 88 in the book!) The book also includes the importance of being fit and exercising, as well as how changing ones mind and thoughts can help one succeed and thrive for a life-time of health and happiness. Lani also gives tips for how to deal with traveling and going to family gatherings – especially dealing with the “food pushers” that we all encounter from time to time.
Lani was also on CBS TV recently, giving advice on “Five Ways to Plantify Your Plate”. You can watch the segment right here:
I love how Lani makes eating a whole foods plant-based diet so easy, accessible and fun! Seriously, going plant-based vegan will not only save you money and time, but also you’ll be healthier and happier, so order your copy today and I would suggest ordering an extra copy or two to give away as gifts for a birthday or for the upcoming holidays! I cannot think of a better gift to give someone you love and care about! This is a GREAT book…I LOVE it! Enjoy!!!
Happy September Friends,
It’s been a while! I hope you and everyone around you are doing well! I’ve been working my tail off at work with all 720 0r 730 students…I’m still trying to comprehend the numbers and the students are still coming and going! I have also started my fall Food for Life Cooking classes for Cancer Prevention and Survival. Today, I was supposed to go on a walk for Farm animals in Seattle with my vegan friends, but I’ve caught “a bug” at the school where I teach and felt it best if I stayed home. I’d be lying if I told you I never caught a cold on a whole foods plant-based vegan diet. After all, I am human and happen to work in a “petri dish of germs” – with younger students ranging from five years old to 11. However, my immune system is functioning way better and I’m able to fight off these minor colds in a shorter period of time than in the past, when I wasn’t on this diet! So instead, I stayed home and made this soup that is not only very simple and easy to make, but delicious!
Easy Cold Buster Soup by Nina
12 red potatoes cut into chunks
1 medium size sweet onion diced
6 or more garlic cloves chopped finely
1 32 oz. carton of Vegetable Broth (or make your own)
2 TBSP 21 Seasoning Salute from Trader Joe’s
Salt and Pepper to taste
Wash potatoes and leeks. Cut the potatoes into chunks and add to Instant Pot (if you have one or else use a medium pot to boil them in). If you do own an Instant pot, then chop up the garlic and onion and add as well. Add some of the washed leeks as well, chop into smaller pieces, and then finally add the 21 Seasoning Salute. Add half a cup of the Vegetable broth.
Heat up the rest of the broth and add about half of the water that you used to steam the leaks with. Add leaks, mashed potatoes, onion and garlic. Bring to a boil and you are done. This simple, yet delicious “cold buster soup” is ready! Salt and Pepper to taste.
This whole meal took about 20 minutes at the most to make. It’s very easy, especially if you’re feeling “off”. I have already had two servings of it, but there is plenty more. This would also be a nice soup to have before any other meal and it serves at least four people!
Enjoy and Happy Fall!
If you make it, please let me know what you think of it!
Good morning and Happy Saturday, Vegalicious Ones!
The following article is written by Shauna Schultz, RD. I’ve gotten her permission to share it with you all. Next week, I’m working as a substitute for Shauna as she is moving to California – so I will be speaking and doing a cooking demo promoting a plant-based diet!
Plant-based diets are gaining momentum and for good reason: they’re easy on the environment, kind to animals and help prevent and manage chronic disease. According to the most recent Harris Interactive survey through the Vegetarian Resource Group, 5% (16 million) Americans are vegetarian, with half identifying as vegan. This number has nearly doubled since their last poll in 2009, and 33% state they are eating vegetarian and vegan meals more often. However, even with the increase in plant-based diets and meals, myths still persist over nutritional adequacy (or inadequacy). Below are five common concerns and how you can meet your needs through whole, plant-based foods.
How do you get enough protein?
Gone are the days of protein combining to make “complete” proteins. Eating adequately with a variety of protein-rich plant foods throughout the day will ensure you meet your needs. Protein is abundant in plant foods and most people are surprised to learn they are getting much more protein than required (a 150 pound person needs 61 grams/day). This is equivalent to one cup cooked oatmeal, one cup soymilk, one cup lentils, three ounces tempeh and two tablespoons peanut butter. Include at least three servings of legumes (beans, peas, lentils, soy, peanuts) as part of your daily protein intake to ensure adequate lysine.
Surely you aren’t getting enough calcium!
Dairy isn’t the only source of calcium. In fact, plants provide plenty of calcium and promote good bone health overall. Plant-based milks provide a convenient 300 mg or more per cup and plenty of whole foods provide calcium as well. You’ll find 179 mg in one cup cooked kale, 111 mg in two tablespoons almond butter, 88 mg in one tablespoon unhulled sesame seeds, 126 mg in one cup navy beans and 200-400 mg in four ounces of calcium-set tofu.
Don’t you worry about iron?
Iron deficiency isn’t more common among vegans and vegetarians than non-vegetarians. However, the Institute of Medicine has set the recommended intake almost two times higher for vegetarians and vegans because the iron in plant foods isn’t as readily absorbed. Don’t let this deter you though–iron is easily found in plants and consuming vitamin C-rich foods at the same time can enhance absorption by up to four times! Sprouting and fermenting also increase bioavailability. Excellent sources of iron include: pumpkin seeds (5.2 mg per ¼ cup); chickpeas (4.7 mg per one cup); blackstrap molasses (3.6 mg per one tablespoon); and iron-fortified cereal can have up to 18 mg per serving.
What about heart healthy Omega-3s?
Adequate intake is easy with concentrated sources of Omega- 3s like chia seeds (four grams per two tablespoons), ground flaxseeds (3.2 grams per two tablespoons), hempseeds (1.7g per two tablespoons) and walnuts (2.6 grams per ¼ cup). Add them to smoothies, cereals, muffins or salads. Vegan supplements with DHA and EPA are also available.
Plant-based eating is too expensive!
Any type of eating plan can be expensive! Pound for pound, plant proteins are far less expensive than animal protein and provide more nutrient-density. Beyond protein, there are many ways to save money, such as buying foods that are local and in-season, meal planning and cooking at home, buying in bulk (dry beans, grains, oats), reducing the use of convenience and processed foods and growing your own food.
Shauna Schultz is a registered dietitian and owner of Catch Your Veggies, where she currently offers nutrition counseling, consulting and plant-based cooking classes. She can be reached at firstname.lastname@example.org.
Thank you, Shauna and Happy Moving!
Hello and Happy Summer!
It’s been a while…
…and while some bloggers get paid to blog, I happen to not be on that pay roll and that’s quite all right because I’d probably get bored to tears, run out of things to talk about and want to throw some veggie balls out the window. I get my most inspiration from being out and about, from helping others, working with people!
The real reason I’ve not been on here is that I’ve been working my tail off. First, I taught summer school for five weeks and while I was at that I found and started the process of buying a sweet little house! Yay!
It’s a small house, but plenty big for me and my sweet four legged children! It feels very cozy…or “hyggeligt”, as we say in Danish. The whole process has been taking up all of my time! Moving is definitely not for the faint at heart. I am thankful that I have gotten this Awesome contractor working on my behalf. He is just so talented! He’s doing bits and bobs for me all over the house. I have the outmost respect for people who do that kind of work. I’ve watched him, on and off, for two whole days now, and Wow, he gets stuff done! Besides being hardworking, he is also very calm and pleasant to be around. I like that a lot!
My friend June was also here visiting from London, England. We had a blast spending three fun filled days together with me showing her all the highlights possible.
Like Pike’s Place Market in Seattle…
…Ahh, summer! Does it get any better than this?
I’m so grateful to be living in such a gorgeous place, surrounded by such amazing beauty, from being able to do work that I love, my wonderful friends and new opportunities that continue coming my way!
Thank you for stopping by, I hope you’re having a wonderful summer!
Logging off, it’s another day of packing and moving for me tomorrow!
This post is solely intended for those of you who are already vegan. I need to get something off my chest today. Everyone comes to veganism in different ways and that should be more than okay. Not one shoe fits all! Some people become plant-based vegan or vegan for health reasons, others because of animal cruelty and the horrific abuse in factory farms, others because of the destruction animal consumption does to the environment. However, one approach is not less than any other – the results are still the same! First of all, we end up with a healthier group of humans, millions of animals are spared, and a healthier planet! So in the end, Why get all goofed up about how it came about when it is a win-win situation no matter which way we look at it? Well, apparently some people do!
A lot of people have attacked Beyonce for going on a plant-based vegan diet…even vegans themselves. I don’t think this aids our common cause! These kinds of attacks on individuals or groups, just because they don’t use the right “lingo” or because someone doesn’t call themselves “vegan”, hurts our entire vegan movement. A month ago, I “spoke out” (in writing), because someone was trashing Mercy For Animals (MFA). This person thought that MFA used the words “Plant-based” or “vegetarian” too often in their campaigns and was also saying that they didn’t use the word “vegan” enough! Whaaatt? Mercy For Animals, as far as I’ve seen, uses the word “vegan” over and over again in their campaigns and I know for a fact that they do tremendous work on behalf of non-human animals!
Here’s what I responded back:
“…I think it hurts our entire vegan movement when we bash any groups or persons on public forum. If you want them to change their behavior, it would be best to write directly to them and this may help them see another view. I know of many people who went vegan after watching MFA undercover videos. Thank you for considering the private approach instead of the public bashing.”
Yesterday, I posted the following two links on a well-known/liked FaceBook page for Vegans that were authored by two well known vegans (see below). However, when I looked today both been removed. Why? I wrote to the woman in charge of the site and asked, but have yet to get a response from her. I thought, Okay, perhaps this is just a “fluke” – so I posted them again…and got the same result. Both were instantly removed from the site! It is really GOOFY in my opinion! Why would these two not be allowed on a vegan site that supports Veganism? Personally, I don’t want to be a member of such a group that goes about censoring and erases information that is not only helpful, but supports vegans in doing a better job! Hence, I have removed myself from this group. I’m curious to hear what you think about this after you have read the following article and watched Colleen Patrick-Goudreau. Both of which I had shared and that were the ones removed. Enjoy!
Click on the article below to read this excellent piece:
Colleen suggests that you grab a cup of tea before settling down to watch this one!
Enjoy! It’s about 20 minutes long.