A common misconception about veganism is that it's challenging to meet essential nutrient requirements, especially calcium. However, with a well-balanced and informed approach, vegans can easily obtain all the necessary nutrients, including calcium, from plant-based sources. Calcium is crucial for maintaining strong bones and overall health. In this blog post, we'll explore some of my favorite vegan sources of calcium!

Dark Leafy Greens

Dark leafy greens like kale, collard greens, and bok choy are excellent sources of calcium. These nutrient-rich greens provide a powerhouse of vitamins, minerals, and fiber. For instance, a cup of cooked collard greens can deliver up to 25% of your daily calcium needs. Whether enjoyed in salads, stir fry dishes, or smoothies, these greens are a delicious way to fortify your bone health.

Fortified Plant Milks

Fortified plant milks, such as almond milk, soy milk, and oat milk, are becoming increasingly popular among vegans and non-vegans alike. These milks are fortified with essential nutrients, including calcium and vitamin D. Check the labels to ensure you're selecting varieties with adequate calcium content.

Tofu and Tempeh

I enjoy using tofu in my vegan pizza recipes, vegan mac and cheese, and so much more. Tofu and tempeh are versatile and protein-rich foods that also pack a calcium punch. Depending on the brand and preparation, a 3.5-ounce serving of tofu can provide about 20% of your daily calcium needs. Incorporate these soy-based foods into your meals for an amazing calcium boost.

Sesame Seeds
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Tiny but mighty, sesame seeds are loaded with calcium. Whether sprinkled on top of salads, added to granola, or used as a flavorful seasoning, these seeds offer a substantial calcium contribution. Additionally, they bring healthy fats and essential nutrients to the table.

Chia Seeds

Chia seeds have gained a reputation as a superfood for their omega-3 fatty acids, fiber, and protein content. They are also a noteworthy source of calcium, with two tablespoons providing about 18% of your daily calcium needs. Try making chia pudding or adding chia seeds to your morning smoothie for a nutrient-packed treat.

Beans and Lentils

Beans and lentils are not only rich in protein and fiber but also contain notable amounts of calcium. Incorporating these legumes into your diet can help you maintain strong bones while enjoying the benefits of their nutritional profile. Chickpeas, black beans, and lentils are great choices to consider.

Almonds

Almonds are a delicious and crunchy snack that also happen to be a great source of calcium. They are rich in healthy fats, vitamin E, and other essential nutrients. A handful of almonds can contribute to your daily calcium intake while satisfying your snack cravings.

Fruits

Certain fruits, such as figs and oranges, provide smaller but still valuable amounts of calcium. Figs, both dried and fresh, contain easily absorbable calcium. Meanwhile, oranges not only provide a dose of vitamin C but also contribute to your calcium intake.

Transitioning to a vegan lifestyle doesn't mean compromising your bone health. By including these great vegan sources of calcium in your diet, you can enjoy strong bones and overall wellness while embracing a cruelty-free lifestyle. From dark leafy greens to fortified plant milks, the plant kingdom offers a diverse array of calcium-rich options that are as good for your body as they are for the planet.

​Remember to maintain a balanced diet, and consider consulting a healthcare professional or registered dietitian to ensure you're meeting your individual nutrient needs. With informed choices, you can thrive on a vegan diet and reap the benefits of these incredible calcium sources.

If you're looking for family friendly activities near Atlanta or animals sanctuaries in Georgia, you should visit Full Circle Farm Sanctuary. Located just an hour south of Atlanta, Full Circle Farm Sanctuary currently cares for 140+ residents that were formerly abused or neglected.

The sanctuary provides many ways to get involved including attending guest days, interning, donating, and sponsoring a resident. Guest Days are held twice a month on the 1st Saturday & 3rd Sunday of the month. On guest days visitors have the opportunity to go on a detailed, guided tour of the entire sanctuary, meet all the residents, and learn all about ways to get involved.

The last time we visited the sanctuary, we decided to sponsor Jupiter. Jupiter was set to go to auction, but someone helped him get to Full Circle instead, and we are so grateful! He is one of the largest in the herd but can be pretty shy. Jupiter was the face of the annual hay campaign as well! By sponsoring Jupiter we are able to help with his annual shots, hoof trimming, and regular food bills. Sponsors also receive:
                                                

• a photo and information sheet of their chosen resident.
• a sponsorship certificate.

• 10% off of Full Circle Merchandise
• Discounts at participating businesses 

Become a sponsor today. Find out more here.

There are many ways to volunteer at Full Circle Farm Sanctuary, and volunteers are always needed to help daily operations run smoothly. Whether you come to volunteer onsite with things like prepping produce, doing perimeter checks, or cleaning, or offsite by providing remote services like building enrichment items for residents and mailing in items from the sanctuary wish list, every volunteer is greatly appreciated.

Monetary donations make a huge impact as well and allow residents to receive critical care that is sometimes necessary. There are a few residents who are frequent veterinarian visitors. 

Isabella is a 12 year old pygmy goat who is as independent as they come. Although she may be considered a senior goat, she has a youthful energy when giving her caregivers the run around! Recently, she has undergone a dental surgery to remove three teeth. The surgery went well, but x-rays show she will continue to need teeth removed in the future.

Giddeon is a 7 year old farm pig who loves to nibble on watermelon and pineapple. Giddeon has been experiencing some mobility issues as of late, but the Full Circle Animal Care Staff and the Veterinary Staff at Auburn University are working together to set him on the road to recovery (and the road to more pineapples).

Ned is a 10 year old goat. At times he is a force to be reckoned with and at others a friend to be cuddled. Ned is a frequent visitor to the medical barn at Full Circle and when necessary he makes the trip to Auburn university. He has become quite the social butterfly since receiving all of his extra care and attention from staff!

You can also download the abillion app on the Apple Store or Google Play. Every review posted raises $1 that can go toward Full Circle Farm Sanctuary. 

Full Circle Farm Sanctuary is one of our favorite places to visit. Every time we visit and have the opportunity to interact with the residents, I am reminded about how far I've come on my vegan journey. Take the time to register for one of the guest days. You will absolutely enjoy it. 

Have you visited Full Circle Farm Sanctuary? Comment below!

I just hit a vegan milestone. In February 2022 I celebrated my six-year veganversary. I often reflect on what I was doing before I became vegan. It reminds me of how far I've come. After I became vegan, I wanted to educate as many people as possible, try new vegan products, and support great vegan causes. What if I told you there's an app that does just that. Founded by Vikas Garg, this amazing app does everything from letting you review vegan food, fashion, and beauty options, to routing each dollar applied to your account to a number of animal sanctuaries.

 People often ask me about my favorite vegan products. Sometimes when I am shopping in the grocery store and picking up my Hodo tofu and Made Good products, I am usually asked, "Are those good?" I end up having an entire conversation about my favorite products. It often happens at the register as the cashier is scanning my groceries as well.

​This app makes it so easy. Any time you run across a new vegan product, just snap a pic, write a quick review, and watch $1 be added to your account to donate. I love how this app connects my purchasing choices to animal welfare. Before becoming vegan many of my purchasing choices were connected to animal cruelty. That is why I am a proud abillion ambassador. 

When I say this app changes lives, it truly does. I know when I first became vegan there was not an app like this that was so comprehensive and shared so many vegan food, product, and restaurant reviews. I had to search online, browse social media, or hit the stores myself to search for vegan options. Abillion changed the game. In fact, abillion has shared approx. 100,000 restaurants and consumer product companies in 149 countries. It has also seen over 700,000 food reviews and over $500,000 has gone to the many organizations that can received the donations.

Head on over to the app store, use the code "SENSIBLEVEGAN" and start donating to animal charities when your reviews turn into donations!

Sacrifice eating cheese on this day, instead of consuming it.

We've all heard of Meatless Monday. Well, this holiday could be a day, just one day, out of the year where dairy cheese lovers could forego eating cheese. There are a long list of benefits that arise from eliminating dairy all together. Many studies and research show the dangers of consuming dairy products. Dr. Neal Barnard, physician and president of the Physicians Committee for Responsible Medicine, says the average American consumes more than 33 pounds of cheese per year.

He says cheese is both fattening and addictive because of the dairy protein called casein. He describes how it has opiate molecules built in and says when babies nurse, they are getting dosed with a mild drug.  According to Barnard, "Milk contains opiates that reward a baby for nursing."

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Maybe I have food allergies and have no idea. Maybe it's because I have only been vegan for a year and a half and consumed a lot of dairy products leading up to the start of my vegan journey. I am not sure the reason, but frequently I have been waking up with nasal congestion and throat congestion. In another blog I talked about digestion problems and a skin rash that I had all the way up until I became vegan. After I became vegan, they both cleared up within a matter of weeks and never returned, but the nasal and throat congestion has been a lingering and aggravating nuisance. Several studies show that wheat or gluten can cause the congestion a well. 

One of the major components of Dr. Sebi's plan is eliminating mucus from the body. He states, "Mucus is the cause of every disease." He also discusses how eating too many acidic and not enough alkaline foods causes the production of mucus in the body. So, I carefully studied his list, and started my seven day plan to see if I would notice a difference in my system.

During the seven days, my diet mostly consisted of peaches, melons, walnuts, lettuce, garbanzo beans, cucumbers, avocados, and tomatoes.These are all on the list, and on the first day, I made a large amount of walnut "meat" and guacamole and ate this on lettuce wraps for several days. It is a delicious and simple vegan recipe. When I was not eating the wraps, I was eating bowls of fruit, homemade guacamole and cucumbers, or snacking on walnuts. 

​ I also started every morning with a cup of warm water and lime juice. This is said to stimulate the gastrointestinal tract, and it also alkalizes the body and helps maintain a higher pH balance. 

On day three I was more congested than usual. It was like my body was trying to eliminate in overdrive, and I really felt it. I had to keep a box of kleenex on hand throughout the day, and this was very frustrating. I was wondering if it would go away, but on day four I woke up with very little congestion at all. I kept eating my meals and snacks, drank plenty of water, and I really started feeling a huge difference. One of my go-to snacks was homemade guacamole and sliced cucumbers. I also enjoyed mango with cucumber slices as well.

Days five through seven were smooth sailing. On day five, I did deviate from the plan and had some raw pumpkin seed bars with my peaches. My daughter loves them, and I ended up buying a few of them for myself when I was getting some for her.

Overall, I have to say that after day three the congestion was minimal. I do think I need to take an allergy test just to see if I am unknowingly causing all this stuff that could easily be prevented. I do know that I am going to be more mindful about trying to make sure I include more alkaline than acidic foods in my diet and in the family meals I prepare. Will I stick solely to Dr. Sebi's plan? No. However, I will incorporate many of his principles into my lifestyle and continue to enjoy my vegan journey!

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My vegan journey has been quite remarkable. When I reflect back on the time when I was just like many Americans, buying and consuming animal products without even thinking about it, it seems so surreal. Day after day animals across the world pay the ultimate price so that people can have a glass of milk with breakfast, a steak or chicken dinner, and keep slaughterhouses and factory farms in business. In this vicious cycle of animal cruelty, people often forget (or don't even think ) that animals are brilliant creatures that experience feelings and emotions, too. Here's how... 

Pigs

Pigs are amazingly intelligent. Studies show that they have long term memories, great problems solving skills, and are able to learn complex combinations of symbols for actions and objects. 

They also feel empathy toward their pen mates. They feel fear, sadness, and happiness just like humans. They love to socialize and conversate, and mother pigs develop strong bonds with their babies. ​That's why it saddens me to think about the torture they endure at slaughterhouses. According to the USDA's number of Estimated Daily Livestock Slaughter under Federal Inspection, 2,179,000 hogs were slaughtered just last week.

The road to slaughter is gut wrenching. In natural settings, pigs can live up to fifteen years. Factory farmed pigs are sent to slaughter around six or seven months of life. They are packed tightly into 18-wheelers, and millions often die on the road to slaughter. Typical slaughterhouses kill over 1,000 pigs per hour. In May 2015, a Compassion Over Killing investigation uncovered severe abuse of pigs. Investigators saw “conscious pigs being dragged, improperly stunned (i.e. ineffectively stunned and double stunned), abused with electric prods, maliciously beaten, pushed, kicked and otherwise severely mistreated.” 

There are many organizations and sanctuaries that fight daily to rescue and eliminate the suffering of pigs. Wallow in the Woods pig sanctuary in Metter, Georgia rescues and cares for unwanted or neglected pot belly pigs. Pigs Peace Sanctuary also does phenomenal work.

Chickens

There are hundreds of breeds of chickens worldwide. Studies show that chickens have distinct personalities, great memory skills, and complex communication. They are also able to experience fear, anticipation and anxiety. Mother hens are very caring and bond with their chicks, but that bond is broken too often. According to United Poultry Concerns, "In the U.S., each year, 9 billion “broiler” (baby) chickens, both males and females, are raised and killed for food. Worldwide over 50 billion chickens are now being slaughtered every year." 

Factory farmed chickens often never see the light of day. Instead, they are cramped by the thousands in sheds, and baby chicks raised on factory farms are not allowed contact with his or her parents, let alone be raised by them, and the abuse chickens are subjected to is disgraceful. Thankfully, there are many organizations that rescue chickens from abuse.​

Happy Hen Chicken Rescue

Cows

Cows are so fascinating! A 2004 study conducted by Cambridge University showed that young heifers exhibit behavioral expressions of excitement when they solve a problem, and they also take pleasure in their own learning achievements. While working on her PhD at Northampton University, Krista McLennan discovered that cows have best friends and become stressed when they are separated. Unfortunately, separation, sadness, and and stress are part of the life cycle of many cows. Dairy cows know this all too well. 

Babies are taken from their mothers shortly after birth. Male calves are taken away to be raised for beef and females for milk. Once females are no longer able to produce milk, they are also sent to slaughter. 

There are many organizations that provide sanctuaries and save the lives of cows.  The Cow Sanctuary in Bridgeton, NJ provides lifelong care and rehabilitation to cows, emus, horses, goats, pigs, ducks, geese, and other animals as well. Many of the animals were rescued from cruelty and neglect.

​Rowdy Girl Sanctuary is located in Angleton, TX.  The story behind this sanctuary is remarkable. They provide lifelong, compassionate care to many animals whose lives usually end in brutal death. 

There are hundreds of organizations across the country that fight each and every day for the freedom, rights and protection of animals. Each and every day another person makes the life changing decision to join the ranks of the millions of vegans across America to become vegan and embrace an ethical lifestyle that defends and advocates for animals-beautiful, intelligent, amazing creatures that all deserve to live a full and happy life-and for that I am very happy!

A report released May 19, 2017, by the National Agricultural Statistics Service (NASS), Agricultural Statistics Board, and United States Department of Agriculture (USDA), reveals some startling facts about milk production and consumption. Basically, dairy cows produce massive amounts of milk on a regular basis to keep up with the insatiable demand of Americans. In fact, the report states that "milk production in the United States during April totaled 18.3 billion pounds, up 2.0 percent from April 2016," and "the number of milk cows on farms in the United States was 9.39 million head, 69,000 head more than April 2016, and 8,000 head more than March 2017." 

In this blur of milk production and distribution, one voice is often silenced. If dairy cows had a voice, there are three things that they would want us to know.

The milking machines are physically exhausting. I am sometimes milked for 10 months out of the year, including the time I get pregnant. I am milked two to three times a day, seven days a week, and continuously attached to milking machines. I develop mastitis in my mammary glands. I have watched friends die from this disease. After milking, I am returned to my lonely, cramped, concrete stall to wait for my next milking. That is my life.

"Production per cow in the 23 major States averaged 1,967 pounds for April, 20 pounds above April 2016. This is the highest production per cow for the month of April since the 23 State series began in 2003." (USDA 2017)

I miss my baby. I didn't get to bond with my baby. I didn't get to nurture my baby. When my precious baby was born, something terrible happened shortly thereafter. I was nursing my beautiful calf, and then someone took her. They ripped her away from me. I tried to call for her, but it did no good. No one listened. No one cared. My life is stressful. I know that one day she will be artificially inseminated and begin the vicious cycle that I currently endure. I had no time to mourn though. I was quickly put back to intensive milk production. 

My days are numbered. I would normally live 20-25 years, but I will only survive three to five years because of this intense, cruel life. I look around, and each and every day I see faces disappear. I know one day it will happen to me when I can no longer keep up and produce the high level of milk demanded of me. One day I will be packed onto a crowded truck to be transported to that place. It's called a slaughterhouse. The truck was here just yesterday. It was a sad day. After the hard life of servitude that I have endured, knowing I will one day end up as food on someone's plate is just too much to comprehend.

There is a ray of hope. There are many organizations out there that speak for me. Organizations like Free from Harm, Milk Hurts, Mothers Against Dairy, and Occupy for Animals, tell my story. There are countless others as well. They are my voice and the voices of many. I hope you listen to their messages. I hope my story inspires you to start your vegan journey. What is my life worth to you?

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