This Thanksgiving was unlike any other. This was the first Thanksgiving that I celebrated as a vegan. It has been almost a year since I embraced the vegan way of life, and it has truly been a phenomenal experience. I am educating myself more than ever on what it truly means to be vegan and learning more and more about vegan food, dangerous factory farming, and I especially enjoy creating vegan recipes! My Thanksgiving meal consisted of a lot of delicious steamed veggies, and roasted Tofurky, a product I enjoy using in many of my recipes. I truly had a nutritious, colorful plate! I am thankful for so many things: my wonderful family, my health and my faith are just a few. This holiday weekend, I have been able to reflect on my vegan journey, and I am thankful that I am healthier and not participating in the harming of animals that suffer extreme violence in slaughterhouses and factory farming across the nation. I made a delicious veggie bowl with the Thanksgiving leftovers. It consisted of wild rice, black beans, sweet potatoes, green beans, broccoli, tomatoes, mushrooms, red onions, steamed kale, and Tofurky. I am proof that healthy eating doesn't have to be complicated or expensive. You can create great vegan meals using 10 ingredients or less just like all of the vegan recipes listed on this site. You can make everything from vegan desserts to vegan pizza! I am looking forward to posting some great vegan holiday recipes throughout the month of December!
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It's that time of year...cold and flu season. When you have a preschooler, it takes on a whole new meaning. Last year was my daughter's first year in school. Before she started, she was rarely ever sick. We kept her at home. Then she started preschool, and it hit us like a freight train. Her doctor said, "It's not uncommon for a preschooler to be sick six or more times during the school year." She was not kidding! It seemed like there was a cold every two or three weeks, but it did get better. School has been going on for about two months now, and there have already been a few colds and stomach bugs making their way around the classroom. Fortunately, we have not had to deal with the onslaught like we did last year, but we have had a couple of bouts. In fact, we are going through one right now. There are several things that I learned during the process. Fresh fruit naturally boosts the immune system. Fruit is loaded with vitamins, minerals, fiber and water. Consistently eating fresh fruit fortifies the immune system without the harmful side-effects of traditional cold medicines that often times contain artificial sweeteners, artificial colors, and GMOs. These are things I don't want to ingest, and I definitely do not want that for my child. The side effects are very troubling. Let's take a look at children's acetaminophen (Tylenol). Inactive ingredients: anhydrous citric acid, butylparaben, D&C red #33, FD&C blue #1, flavor, glycerin, high fructose corn syrup, microcrystalline cellulose and carboxymethylcellulose sodium, propylene glycol, purified water, sodium benzoate, sorbitol solution, xanthan gum. Studies have shown that blue #1 aggravates asthma, red #40 can lead to hyperactivity and lower IQ, and sleep disturbances; high fructose corn syrup, which is genetically modified and can potentially lead to a whole host of complications. Sodium benzoate, can cause nausea and vomiting. Doctors also love to prescribe antibiotics. There are numerous studies and reports about the dangers of antibiotics, and the Centers for Disease Control recently released a study saying "1 out of 3 antibiotic prescriptions are unnecessary." Dr. Joel Fuhrman recommends fresh fruits and vegetables to naturally boost your child's immune system. Check out my plant powered plate below. Read about the health benefits of the ingredients in this blog post. According to Healthy Habits Pediatrics, "During infancy and the preschool years, the average child gets seven or eight colds each year. During the school-age years they average five or six colds each year. Finally as teenagers they reach an adult level of approximately four colds per year." Thankfully, numerous studies show that a plant based diet is the way to go! This is one of my typical meal prep meals! "There are at least 200 cold viruses! As children have not had previous exposure to these germs, they are quite susceptible to catching each and every one they come in contact with. These germs are mainly spread hand to mouth." -Healthy Habits Pediatrics What ways do you combat cold and flu season? What works for you? I would love to hear your feedback and see your food photos! I use tofu in many of my vegan recipes. It is extremely versatile and tastes great, depending on how it is prepared. One of my non-vegan friends asked me, "What exactly is tofu, anyway?" So I decided to dedicate this post to my friend. I guess this is Tofu 101. It has been a staple in Asia for over 2,000 years. Tofu is made from soy. It is made by curdling soy milk and then pressing the resulting curds into soft white blocks. Tofu really doesn't have a taste, so it easily absorbs the flavors of the other ingredients. I used tofu to make some amazing burritos! It also works well in my chick'n salad. Delicious! This fruit medley salad is truly one of my favorite recipes with tofu! Health benefits I always non-GMO tofu and tofu products. Tofu has some pretty impressive health benefits. It's high in protein, calcium, and B-vitamins. Tofu also reduces heart disease by lowering the level of "bad" LDL cholesterol, and maintaining the level of "good" HDL cholesterol. Varieties The most common varieties are firm tofu, soft tofu, and silken tofu. Firm tofu has a dense texture and can be cubed and stir-fried, grilled, and served in soups. Soft tofu is great for desserts and smoothie recipes, and silken tofu is great for sauces, dressings and soups. It is very delicate. You cannot stir-fry it, as it will disintegrate, but it becomes firmer as it is pressed. What are some of your favorite tofu dishes or recipes?
All across the nation, restaurants are starting to put more items on their menus to accommodate vegans. Restaurants that offer no vegan options are sometimes willing to modify a certain dish in order to make it vegan. More and more vegan eateries are popping up everywhere, but some cities are just not there yet. This can be a bit frustrating when you want to go out for a vegan meal but cannot find a suitable location in your town. Fortunately, a new study breaks down the number of vegan restaurants nationwide by city. So how does your city measure up? A new study conducted by Priceonomics and Datafiniti examines which cities are better for vegan eating by analyzing a dataset of more than 18,000 U.S. restaurants that either self-identify as offering vegetarian or vegan cuisine, or actually have “vegetarian” or “vegan” in their names. Surprisingly, only four of the largest 25 metro areas - San Francisco, Los Angeles, Portland, and Seattle - made it into the ranking of all metro areas. Small western cities and college towns dominated the list. Since cities that have more people have a greater demand for more vegan-friendly restaurants, the list pretty much displays the largest metro areas. It was so great to see Atlanta in the top 10! A look at the big metro areas shows Portland, San Francisco, and Seattle at the top, while Boston, Charlotte, and Philadelphia made it to the list of the least number of vegan restaurants per 100,000 residents. If you live in one of the top cities, you can take your pick at many choices of vegan eateries. However, if your city is at the bottom, it can be a little aggravating when dining options are few. Thankfully, there are many groups, like Vegan Atlanta, on social media always posting information and reviews on vegan restaurants or restaurants that offer vegan options, and this is extremely helpful. Happy eating!
I have always considered myself to be healthy and fit. I was an athlete growing up and throughout college. I consistently worked out, and I was in the gym regularly. My diet consisted of mostly fruits and vegetables, and I ate turkey, fish, chicken, and dairy as well. I rarely ate fried food or junk food. I had pretty much maintained my weight....until I became pregnant with my daughter. I gained 70 lbs during my pregnancy!
By the grace of God, I had no complications during my pregnancy. I didn't develop pre-eclampsia or gestational diabetes. I walked daily on the treadmill up until a week before I gave birth, and I delivered a healthy, beautiful daughter the day after my birthday! Following the pregnancy, I had a huge health scare. My husband and I were out running errands, and I blacked out and woke up in an ambulance. I was suffering from exhaustion, dehydration, and sleep deprivation. That wake up call fueled my mission to get back in shape.
It took me 11 months, and I lost all of the weight I had gained during the pregnancy. I did home workouts and restricted my calories and saw results. I thought I was doing great with my diet and nutrition other than occasional digestive problems that I would have. And then things changed. Around January of 2016 the digestive problems got worse, and I started developing aggravating patches of bumps on my hands and face. They would appear and disappear constantly.
This photo was taken February 17, 2016
This photo was taken May 26, 2016, approx three months later.
I was browsing through Netflix, and I found the documentary, Vegucated, and watching that documentary is one of thereasons why I am vegan today. I have been vegan since February 2016, and I quickly noticed remarkable differences. Does being vegan clear your skin? The answer for me is a definite yes. As you can see from the photo above, the mysterious rash disappeared, and I have not had any more of these outbreaks. I have not had any digestive problems since I stopped eating meat and dairy. After becoming vegan I lost twelve pounds in the first three months. My quick tips for vegan weight loss are educate yourself, keep it simple, and stick to your plan.
From easy, plant based meal plans to vegan workouts, there is so much great vegan nutrition and weight loss information out there. My skin definitely improved, and I will do a post soon about my favorite vegan makeup and vegan skin care products as well.
I feel great, and from time to time people tell me that my skin glows! I agree! I am enjoying educating myself on all things vegan, I love creating and trying new recipes for myself and my family, and I have created and joined some amazing, informative, and educational vegan forums and groups.
Before and After After becoming vegan and starting The Sensible Vegan, I was contacted by Health Magazine. I was honored to have my vegan story featured. I was really getting into a great fitness routine and felt healthy and strong. I had a photo shoot with the magazine, and three weeks later tragedy struck. I was rear ended in a car accident and ended up having to have shoulder surgery. Three weeks after my surgery I was rear ended again!
The recovery from the surgery was grueling. I went through extensive physical therapy, and eventually made a full recovery. I relied on my faith, and I truly believe that my vegan lifestyle attributed to my turn around. Even after this setback, I was contacted by Woman's World Magazine and was featured in a story where Dr. Oz highlighted some of my nutrition tips.
I continue to learn more and more each day about veganism and animal advocacy, and I enjoy experimenting with ingredients and creating new vegan recipes. Stay tuned for more updates in the future!
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Since becoming vegan, I have encountered similar statements and questions from many non-vegans. I often get asked, "Where do you get your protein?" On several occasions I have been told, "You need meat in your diet." Well, actually that is very untrue! There are many sources of vitamins, minerals, iron, protein, and much, much more in a plant base diet. In this post, I will break down one of my steamed veggie plates. The nutritional content is phenomenal! Black Beans. Black beans are a staple in many of my meals. From burritos to quesadillas, they are nutritious, inexpensive, and very versatile. They are a great source of protein, fiber, and antioxidants. Studies show that consuming black beans aids in preventing weight gain, heart disease, diabetes, and certain cancers. A serving of one cup contains 15 grams of protein! Sweet Potatoes. Sweet potatoes are another nutritional powerhouse with amazing benefits. They are fat-free, high in vitamin A, and high in carotenoids. One large sweet potato contains more than 100 percent of the daily recommended intake of vitamin A. Vitamin A helps maintain healthy vision, healthy skin, and also boosts the immune system. Carotenoids are the phytochemicals in brightly colored fruits and vegetables. They aid in disease prevention including several types of cancers. Kale. Kale is a nutrient-packed superfood with a long list of health benefits. Adding kale to your diets aids in everything from healthy digestion, strong bones, lowering cholesterol, and reducing heart disease. Just one cup contains over the daily recommend allowance of vitamins A and C and almost 10 percent of the daily recommended allowances of iron and calcium. Broccoli. Broccoli can be used in many ways. It can be steamed, eaten raw, used as a topping for pizza-the possibilities are endless. Broccoli is a great source of fiber and vitamin D. Studies show that broccoli contains cancer fighting components and also aids the body in the detoxification process. It is also an excellent source of protein. Brown Rice. Brown rice has great health benefits. It's high in fiber, and selenium. Selenium is a trace mineral that has been proven to drastically reduce the risk of colon cancer. Brown rice also contains plant lignans that aid in preventing hear disease. It contains magnesium and has been shown in studies to be helpful for lowering high blood pressure and reducing the risk of heart attack and stroke. Incorporate some of these into your weekly meal plan, and you will begin to see amazing results. I know I did! Milk. Many people say they absolutely cannot live without it. A vast number of people are allergic to it. It has been an ongoing topic of debate. While many physicians and nutritionists sing its praises, there is a growing population that believe differently. I cannot remember which documentary I was watching, but the narrator made a bold statement that really struck a chord with me, "Humans are the only species that regularly drink the milk of another animal." Lambs drink milk from their mother. Piglets drink milk from their mother. Foals drink milk from their mother. Babies drink milk from their mother. Calves suckle or drink milk from their mother. Webster's dictionary defines suckling as "a young unweaned animal." It also defines wean as "to start feeding (a child or young animal) food other than its mother's milk." When a baby or young animal suckles or breastfeeds, a bond is created between the mother and the child or baby animal. The mother's milk provides nutrients that are vital for growth and development. Although this is a known fact, calves of dairy cows face a harsh reality every single day. According to Science Daily, early separation of cow and calf has lasting, negative effects. Although the milk from the mother should be for her calf, it is taken almost immediately to be processed for human consumption. "Calves of dairy cows are generally separated from their mothers within the first 24 hours after birth. The majority of the milk thus enters the food market and not the stomachs of the calves." In a study published in the journal Applied Animal Behaviour Science, the harsh outcomes of removing a calf from its mother is further examined. This process produces stress and anxiety in both the mother and the calf. "Drinking milk is a big tradition in Austria. The country produces 3.4 million tons of milk a year. To help achieve this volume, dairy cows are typically separated from their calves just a few hours after giving birth. The calves are then fed milk or milk substitute via bucket or from an automatic feeder. The amount of milk the calves receive is usually much less than they would drink from their mothers. Calves and cows are therefore unable to form a relationship. After a few days or weeks in single housing, the young animals are usually transferred to a calf group." The USDA states that more than 200 billion pounds of milk are produced per year--milk that is intended for calves of course. I researched the lives of dairy cows, and I am truly appalled by an industry that deliberately gets a female pregnant, allows her to give birth, greet, and begin to bond with her newborn, remove her baby—and in most cases send her calf to be slaughtered before they have even experienced a week of life.
There are many restaurants developing across the nation that have strictly vegan or vegetarian menus as more and more Americans take steps toward incorporating a plant based diet to their daily lives. According to the "Vegetarianism in America" study published by Vegetarian Times, 7.3 million people, follow a vegetarian-based diet. The study also revealed that 22.8 million people say they largely follow a vegetarian-inclined diet, and research by the World Animal Foundation states that there are more than 13.4 million vegan in the U.S. This is why restaurants like Veggie Grill are so vital and very much needed! Veggie Grill prides itself in being a meat-free zone. The website proudly boasts, "All of our menu items are free of meat, dairy, eggs and other animal products, and therefore, contain no antibiotics and hormones." It also includes mouth-watering menu items like Chargrilled Veggie Penne, Fresh Asparagus Soup, and Mondo Nachos all made from organic, non-GMO ingredients. Did I mention that all menu items are meat-free, dairy-free, egg-free and contain no antibiotics or hormones? Right now there are 29 locations around California, Washington, and Oregon, but the rapidly expanding chain is strategically considering areas like Dallas, Denver, Atlanta, and Miami as well. Let's hope they get to the ATL very soon! How do you think a restaurant chain like Veggie Grill would impact Atlanta? Sound off!
During your recent shopping visits, you may have noticed many products on the shelves that are labeled "Non-GMO Verified." This important project is the initiative of the non-profit Non-GMO Project organization. It is North America’s only third party verification and labeling system for non-GMO (genetically modified organism) food and products.
GMO products are organisms that have been altered from their natural state through an engineering process that consists of trying different combinations of plant, animal, bacteria and viral genes to create new products for different purposes. Almost 90% of all corn and soybeans produced in the United States have been genetically modified. The Non-GMO Project lists a number of ingredients on its website that we regularly see in the products we purchase every single day. Common Ingredients Derived from GMO Risk Crops
Because the side effects and dangers of GMOs are not yet known, over 60 countries around the world have significant restrictions or outright bans on the production and sale of GMOs. However, in the U.S., the government has approved GMOs based on studies conducted by the same corporations that benefits from the sale of GMO products.
My question is, If Australia, Japan, and all of the countries in the European Union have banned or placed restrictions on GMOs, then why haven't we? Although polls show that over 90% of Americans would like mandatory labeling of products containing GMOs, the law has yet to pass.
I considered myself to be a healthy eater. No fried foods, sodas, junk food, red meat, etc. I felt really good about my eating habits. I've always been an avid researcher, and I love reading about nutrition and watching documentaries. I was looking for food documentaries on Netflix, and I stumbled across a documentary called Vegucated. After watching this movie, my eating habits were never the same. The movie chronicles the food journey of three meat and cheese eating New Yorkers after they agreed to go on a Vegan diet for six weeks. If you have Netflix, you should definitely check it out. After watching this documentary, I immediately choose to become Vegan for a few reasons:
Two Words: Animal Cruelty
When I was a meat eater, I guess I never really thought about the whole "this animal had to be killed first" process. When I saw the scenes of what occurs in slaughter houses, I was done with meat. Instantly. The movie showed some undercover, whistle-blower footage, and it was very hard to watch. The relentless abuse that was depicted was utterly shocking. I've already heard, more times than I can count, the excuse "God made animals for man to eat." However, I don't think God would condone the abuse and violence that was bestowed upon the animals He created.
GMOs: They're Everywhere!
GMOs are "genetically modified organisms." Most people I talk to have never even heard of GMOs, but they eat them every day. Basically, genetic engineering methods were used to create different crops which are both pesticide and insect-resistant against specific pests. Approximately 90% of all corn and soybeans that are consumed in the United States are genetically modified. The DNA in these crops has literally been altered so that when a farmer sprays an entire field with herbicides, the weeds die leaving the crop alive. I will address the dangers of GMOs in a future blog.
Plant-based Diet: Amazing Benefits
Numerous studies have been conducted by the nation's leading physicians and health scientists on the benefits of a plant-based diet. In the movie, Vegucated, all of the participants experienced weight loss, lower cholesterol, lower blood pressure levels, and several other positive health outcomes. They all made major improvements in their overall health when they excluded meat and dairy from their diets. According to The Permanente Journal, "the major benefits for patients who decide to start a plant-based diet are the possibility of reducing the number of medications they take to treat a variety of chronic conditions, lower body weight, decreased risk of cancer, and a reduction in their risk of death from ischemic heart disease."
Helping Myself and the Environment
Before I became a Vegan, I would notice patches of mysterious little bumps on my hands, fingers, arms, and sometimes my face. They were extremely uncomfortable and itchy. Aloe and coconut oil helped to alleviate the itchiness, but I still did not know why they kept returning. I also experience different digestive problems that made me feel miserable.
Now, the patch of seven has dwindled to two, and all of the ones on my fingers and face have disappeared. I have also dropped 10 lbs since I stopped eating meat and dairy. My skin is definitely looking and feeling better, and the digestive problems are a thing of the past. I am VERY happy about that!
I can say that my Vegan journey has been amazing, and every day I am learning, researching, and uncovering more information, tips, recipes, reviews, and news that I look forward to sharing. This has definitely been one of the best decisions I ever made. Not only am I helping the environment, I am truly helping myself and my family as well!
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About Tabatha JamesTabatha James is a wife, mom, and children's book author navigating her way through a vegan way of life! Vegan Archives
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