I've recently discovered that veganism is beginning to take the world by storm! From popular 30 day vegan challenges to Beyond Meat stock becoming so huge, veganism is really getting some attention. I'm so grateful for this development in our society! Here's a list of tips to help you start your vegan journey in a sustainable way.
Cut out the canned stuff and opt for bulk foods.
It does not take that long to cook beans and rice when you really think about it! Bringing your own refillable glass jars or bags and buying beans and rice (and everything else!) in bulk is not only easier on your wallet, but fantastic for the environment, too! If this isn't an option for you, there are pre-packaged bags of beans/rice available in paper on occasion, and plastic as well (though, plastic is not as desirable).
I make this work by setting them out to soak in a big pot of covered water (sometimes salted, sometimes not) the night before or the morning of the day I want to cook them. I almost always cook them in mass batches that last me a few days. Planning meals ahead of time may be a different experience for you, but it is so worth it and really not anywhere near as difficult to do as people make it out to seem.
It should be noted that canned products often have an excess of salt as well as preservatives that aren't the best for our bodies. If you're trying to take care of your heart or balance your hormones, you'll really want to go the extra mile and avoid canned products at all costs!
Track. Your. Nutrients.
First of all, as soon as you switch to a vegan diet, everyone will be asking "oh, where do you get your protein from" and drive you insane. You may also start to worry as the pseudo-scientists start to hound you about calcium. Tracking your nutrients will confirm to you that you are in fact consuming protein (despite it not being sourced in a carcass that will go rancid in your gut).
Second of all, tracking your nutrients will help you become more familiar with what foods you need to eat more of and what you should cut back on. You can become empowered and in control of what happens with your body as you continue on your journey.
I (along with many other vegans, it seems) use the cronometer app to track what I eat. It tracks all of my macros, vitamins, minerals, and all sorts of amino acids and fats. It also tracks water intake (including water you ate). I love that it shows me everything I need to know, and also takes into consideration my exercise, weight, and weight goals (losing, gaining, or maintaining). Many of my vegan recipes are saved on it, too!
Don't be Afraid to Supplement.
If you're transitioning from a junkier diet or using a lot of mock meats and fries, you probably aren't extra familiar with what to eat to meet all of your needs (and frankly, probably already need to supplement). There are plenty of supplements out there that are vegan-friendly. I love the Garden of Life brand supplements (I'm going to eventually start taking their prenatal vitamins) because they're ethically sourced and derived from actual plants as opposed to synthetics and fillers. I don't think everyone needs to take supplements for the rest of their life. They're just a good fail-safe while you're still learning how to eat properly!
Quick note, many people are afraid of being low on Vitamin B-12 on a vegan diet. I get more than enough B-12 from my probiotics, which I'll address in a second. Another great option is using nutritional yeast. Many brands sell b-12 fortified nutritional yeast, just be sure to read the label!
Heal your Digestive System
The standard American diet (often referred to as the S.A.D. diet) is harsh on our systems. Many of us suffer from leaky gut syndrome, in addition to many other digestive disorders. Your gut may not be loaded with the bacteria needed to properly break down healthy fats and proteins and absorb them. Healthy bacteria is good for your mood, digestion, and even breaking some bad food addictions!
I use Garden of Life's Raw Probiotics for Women. I love that they are soil based so they're easier to digest, and they have no fillers or carriers like dextrose. They also have vitamin B-12 and selenium (which is awesome for the thyroid). Definitely look for probiotics that are alive and diverse. If you have a harder time with digestion, look into taking things like papaya!
Be Daring with Food
Veganism has taught me just how diverse food can really be. There's so much more we can do to food to bring out its different flavors and textures. Did you know you can roast a head of cauliflower and make it absolutely deliciously crusted? Chickpeas make fantastic pizza crusts. Tacos taste awesome when they're filled with black beans and guacamole and tomato! There's so much more you can do with food when you stop making meat the star of the plate and really branch out with fruits and vegetables. Try new stuff!
I'm lucky enough to have a foodie husband (who is precious and I love him so dearly omg) who inspires me often in the kitchen. I'd be lying if I said that I don't feel a competitive drive to produce the most delicious and complex meals I can to out-do his omnivore meals and prove to him once and for all that vegan meals aren't bland! But every now and then, even I need a little extra help to figure out what I want to eat. I love browsing Pinterest and Instagram to find different foods I want to try. The foods always look so pretty, and I promise that just because a meal looks incredible, that doesn't mean it's impossible or even difficult to make! Try everything!
I'm lucky enough to have a foodie husband (who is precious and I love him so dearly omg) who inspires me often in the kitchen. I'd be lying if I said that I don't feel a competitive drive to produce the most delicious and complex meals I can to out-do his omnivore meals and prove to him once and for all that vegan meals aren't bland! But every now and then, even I need a little extra help to figure out what I want to eat. I love browsing Pinterest and Instagram to find different foods I want to try. The foods always look so pretty, and I promise that just because a meal looks incredible, that doesn't mean it's impossible or even difficult to make! Try everything!
Find Your Reason to Stay Committed
Veganism touches so many different aspects of our lives, but it can be really difficult when everyone else around you is eating differently and animal products are in so many things! There are so many reasons to stay in the boat, though! Vegans as a population have a far healthier BMI average than other populations. Vegan hearts tend to be healthier. Nothing died for your meal. No animals had to be abused or separated from their mother. The environment is healthier. You can eat more. Whatever touches your heart the most, hang on to that when you are struggling!
Surround Yourself with Support and Reliable Information
Find online vegan communities. Follow vegan influencers. They'll fill your feeds with vegan recipes, news, and support! When it comes to research, really pay attention to where the funding for the study comes from. Sources of funding have a pitiful influence on the scientific community and the integrity of studies. Research with wisdom!
It's extremely important to learn the facts about what you eat, what you buy, legal protections animals or the dairy industry have, companies who push leather...on and on the list goes. As you learn, drop the superstition, too! You can get everything you need from your food. You do not need meat to get all of your essential amino acids. You get your protein from the same place their meat gets its protein from. Hunter-gatherer tribes we're descended from had very different lifestyles from the way we live now and the diet they had is not what we need now. Carbs don't make you fat, you need all macros to survive. There's so much nonsense society clings to in an attempt to avoid change. Empower yourself with knowledge.
You Don't Have to be Perfect
If eating with non-vegans in situations where vegan options are few and far between is fairly common for you, it's perfectly okay for you to be the kind of vegan who is vegan at home and eats animal-based products when at social events. If you eat cheese once or accidentally consume something with milk in it, that's okay! That doesn't make you a "bad vegan" or mean you have to be damned to a life filled with hot dogs and liver. Every vegan meal you have, leather product you avoid, etc. is a huge win for your body, conscience, and the environment. Varying from that path doesn't make those wins any less effective or powerful. Be easy on yourself!
You've Got This!!!!
Veganism isn't just a diet, though diet is the hardest aspect to tackle for most. Veganism is a lifestyle in which you choose not to exploit or harm animals. That means not consuming them, their byproducts, or using products that are detrimental to their health or survival. This is not an overnight thing! You will get better at this as time goes by. Just keep leading with your heart, and it will all fall into place. Living harmoniously with mother earth and the rest of her inhabitants is very possible!
I'm so proud of all of my friends and readers alike who are trying to be more health-conscious as well as treating the planet more compassionately. Whether you're starting by eating an all vegan meal once a week or by banning all plastic and animal products and starting your very own garden or anywhere in between, every positive change counts! Stick with it!
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