Wednesday, October 18, 2017

The Helpful Vegan - Facebook Group

I have just created a group on Facebook: The Helpful Vegan.  I will continue to post longer things here, but I have a desire to get more people into the conversation and thought that a group might be the answer to that.

The Helpful Vegan is a group for vegans, aspiring vegans, vegetarians and anyone interested in these topics. The purpose of the group is to share news, recipes, tips, and trends regarding vegan nutrition, cooking, and health issues. It is open to all interested individuals. Joining means you agree to helpful, positive communication on any topic under the umbrella of veganism.

So head on over the Facebook and Join The Helpful Vegan...

Here's the link.. CLICK HERE

See you there...


Monday, October 16, 2017

What to use for Sauces and Dressings

So, being newly vegan, I had this whole pile of individual foods -- fruits, vegetables, legumes, etc -- but didn't know how to put them together without dairy and cheese in my diet.  So, I researched some blogs that have lists and recipes of sauces that can be used with multiple dishes.... Here are three good ones I've found.  This should help get you started....

 Click Here 

The Sauce System: 5 Staple Vegan Sauces for Endless Meal Options

This is the No Meat Athlete website...  it has lots of general info for athletes on how to continue as a vegan.  This article spotlights sauces that can be used in many ways...  

Click Here

9 Vegan Sauces to Put on Everything

By Lauren Branchini

This is from the . It's a great site with lots and lots of recipes. This article emphasizes sauces... Enjoy

Click Here 

8 Tasty Vegan Sauces, Salad Dressings and Dips

This list is from Well Vegan.  It is a site that has lots of information for beginning vegans.   

Saturday, October 14, 2017

Weight Management... What to Eat...

Becoming Vegan is a wonderful book, packed with useful information in an easy-to-read format. Here are some of my notes about what to eat to maintain or lose weight when becoming vegan.

* Eat 5 servings of non-starchy vegetables per day; some cooked and some raw.  (a serving of raw vegetables = 1 cup; a serving of cooked vegetables = 1/2 cup)...  Easy-peasy so far, right?

*Eat three 1/2 cup servings of legumes per day. (beans, peas, lentils, peanuts, soy (tofu, tempeh etc.) To maintain or lose weight, lentils and peas are the best...

*Use seeds, nuts and avocado as your primary sources of fat. (1 to 2 oz of nuts/seeds per day)

*Drink water mostly and herbal teas

*It's wise to use nutritional supplements for B 12, Iodine, and D

*Skip processed food as much as possible.

*Avoid sugar and artificial sweeteners - eat fresh fruit to satisfy your cravings for something sweet

*Try to limit grains to cut grains such as bulgar, rolled oats. Also barley, oat groats, wild rice and buckwheat seem to be better than other grains.

*And, of course, use herbs and spices to make your food taste amazing.

Most of the books I've read emphasize that if you eat a well-rounded diet with lots of variety in the foods mentioned above and if you eat in moderation, only a small percentage of vegans gain weight. In fact, most lose.  I'll do a different post on that later, but just wanted to save the notes as a guide and thought you might like it too. 

Wednesday, October 11, 2017

Transitioning to being vegan

So you've decided to become vegan... what's next?  Are you stymied by dropping two big food categories (meat and dairy) from your diet?  It can be daunting.

What to do? What to eat?

First of all, be flexible. Eventually you have to throw out the old rule book on eating, but you don't have to do it all at once. It's a bit intimidating when a meal looks totally different than what you are used to. 

Transition to exotic new foods slowly and remember that many of your old favorite recipes still work with a few modifications. For example, a baked potato is still a baked potato, right?  You just have to be creative with what you put on it.  Instead of loading it up with bacon, cheese and sour cream, try adding veggie chili instead.

Same with wraps.  Instead of loading a wrap with meat and cheese, try some hummus or avocado and lots of veggies.   And when in doubt, a peanut butter and jelly wrap is always is familiar and  wonderful peanut butter and jelly without any modifications.

Click here for an article filled with ideas on how to use substitutes to get started modifying your diet..

Tuesday, October 10, 2017

The Scoop on Vitamin B - 12

Vegan for Life says, "All vegans need to take a vitamin B-12 supplement or consume foods that are fortified with this nutrient." Its main functions are to divide cells and to form healthy red blood cells, so we must make sure we get enough of it.  

comes from animals. Plants don't need B-12, so they don't have any or enough that does us any good. 

Commonly suggested amount of B-12 supplements to take...

-- consume 2 servings/day of B-12 fortified good equaling 1.5 to 2.5 microgams of B-12.    


-- take a B-12 supplement daily of 25 to 100 micrograms


-- take a 1000 micrograms B-12 supplement 2 times per week.

For more detail and excellent information about B-12,  read this excellent article...

 What Every Vegan Should Know About B 12

Monday, October 9, 2017

Link Day... links to great blogs and a few recipes...

Warm Quinoa Salad ... photo by Jim Belcher (he ate it too)!
Today is the day for links I have found helpful... Hope you take a look at them and save the ones you'll want to use frequently...


First... this is a link to some wonderful Quinoa Recipes.  In fact, the photo above is one of them.  Enjoy... (thanks, Jim)

Blog Links...

I think one of the best ways to keep up on a topic, is to find good blogs and follow them.  Usually blogs will have a gadget in the right column to make it easy for you to sign up.  I've looked around and I'll share with you a couple of the ones I've found so far...  

The Minimalist Vegan; Eat Well, Live Mindfully -
 - This one has a list of its 50 favorite vegan blogs. You might want to check them out. And it is a blog I'll return to.  Very interesting.   Here are a couple of the blogs they like...

Faring Well Blog -
 -- This one has wonderful photography and recipes.

Hot for Food -
 - This one features all sorts of recipes. Right now they have recipes for Thanksgiving, so it's a great place to get some ideas for the holiday 

 -  They also have a youtube channel.  You'll find it here...

The Compassionate Road -

- The Compassionate Road is an all-purpose health blog including articles about food and eating as well as farming, the climate, etc.   I read a bit while I was there and it looks very interesting.

So, that's it for today.  Hope you find this helpful...



Sunday, October 8, 2017

Protein for Vegans: How much and Where do you get it?

One of the questions I've had is where do vegans get good protein and enough protein?

First, let's compute how much protein you need.  The general equation is:

weight x .4 = grams of protein needed daily.

So, someone who weighs 150 pounds would need 60 grams of protein.
(150 pounds x .4 = 60 grams)

For a while, it's good to calculate how much protein you are eating throughout they day.  After a while, it'll become second nature to you and you'll be able to determine it by the kinds  and quantities of foods you are eating.
The book I'm reading at the moment, Vegan for Life by Jack Norris, RD and Virginia Messina, MPH, RD spells it out simply.  One tip that might be good to remember is that legumes (beans, peanuts, peas, soybean products -- tofu, tempeh, soy milk, etc)  are great sources of protein. The book recommends that vegans eat 3 to 4 servings of legumes per day to get the majority of their protein.

   A Serving  =  1/2 cup cooked beans
                            1/2 cup tofu or tempeh
                            1/4 cup peanuts
                            1 cup soy milk
                            2 T peanut butter 

That's enough information to get started on protein. Here's an article that includes a chart of sources of protein.  It'll help you keep track of protein for a few days or at least will tell you what foods contain good protein.

*Click this link and scroll down a bit for A Vegan Sources Protein Chart

This is just a start.  I'll look for other sources and give you a list of other charts tomorrow... 

Hope this was helpful...

Saturday, October 7, 2017

Recipe ... Kale Smoothie

Yay... our first recipe. Thank you, Kimberly.

One medium apple
Almosds (or preferred nut)
One lemon, juiced with pulp.
Two large handfuls of Kale (jam it down into your vitamix container or blender
Frozen berries
One T flax powder
One T chia seeds
One T B-complex (including B-12)

Mix to desired consistency.... 

Friday, October 6, 2017

Welcome to The Helpful Blogger - Vegan Edition

First... why the pig?  Because I just turned vegan and he's happy for that... He's so happy, he sprouted wings and is flying....

This post is an introduction including: why the blog and why Vegan. 

The Short Story: I've been thinking about it for a long time. When my brother sent me a video about veganism, I decided it was time to stop eating animals and their products.  

When I make any huge life change... and this is a biggie ... I generally buy every book on the topic and read, read, read. Since my brother and a couple of his friends are making this transition too, I decided to share what I'm learning on a blog so we can all talk about it.

This blog is open to anyone. If you are interested in nutrition, you don't have to be a vegan to follow along and comment.  Come on and join us.

If the topic of a blog post strikes you, add a comment. If you have a recipe that others might like, add it in a comment too.  If for some reason, you don't like vegans, please don't leave a comment.  We are about building a helpful community here with good, positive communication.

I'll be back tomorrow with more information.  Please follow along using the gadget in the right column... 


The Helpful Vegan - Facebook Group

I have just created a group on Facebook: The Helpful Vegan.  I will continue to post longer things here, but I have a desire to get more peo...