Hello Vegalicious Ones,

This following post on seniors and the importance of B-12 Vitamins comes to us via Jessica Walter. She asked if I would share this post with you, my readers. Jessica initially sent me the following note:

“I am writing because my recently widowered paternal grandfather has taught himself to cook after 50 years of not having to (with our help of course). He has had to learn a lot and part of this is learning which food substitutes are healthy and which are not. Now he is cooking all the time, and quite often, inviting us over for his latest experimental meal – even if some are a bit more miss than hit.

As I am also a freelance health and food writer, I have teamed up with a small senior lifestyle advice site, and worked with them to develop a complete guide how to develop 7 eating and drinking habits that will improve the life of any senior citizen.”

I thought this was really wonderful and will share Jessica’s other link at the end. Enjoy!

To B or Not to B? How to Get Adequate Vitamin B12 as Part of a Vegan Lifestyle for the Over 60s

The popularity of veganism has risen considerably over the last few years, with research indicating that 36% of US consumers are opting for milk and meat alternatives. A vegan diet is appealing for a number of ethical reasons and is a very healthy option, with 35% of Americans regarding it so.  It’s also environmentally friendly, and aids weight loss. Yet vegans must be vigilant to make sure that they consume sufficient nutrients; this is particularly relevant to the elderly. Studies have revealed that vitamin B12 specifically is lacking in those that adopt a vegan diet in later life.

Here are some ways in which you can convert to this lifestyle without compromising your vitamin B12 intake.

The Risks

Dementia, deafness and blindness can be a result of a vitamin B12 deficiency, and the best method for preventing these is an uptake of fortified foods or supplements.  Symptoms of deficiency in B12 include poor memory, loss of energy, tingling, numbness and blurred vision.

Milk

Fortified milks such as almond and soya can provide adequate vitamin B12, and are now readily available in supermarkets and health food stores. Alpro almond milk generates less CO2 than dairy milk. 100% plant based, it also contains vitamin E. Alpro soya milk is available in light, organic, and whole bean versions. Containing 15% of the nutrient reference values, it’s rich in protein, lactose-free and non-GMO, making it the perfect choice for seniors who want to improve their eating habits.

Nutritional Yeasts

Brewer’s and nutritional yeasts are an excellent source of this B vitamin, yet are not to be relied on as your only source. If you do want to try supplementing your diet with yeast, there are various support formulas that you might wish to experiment with. As an alternative to cheese, they are very versatile –  can be used on veggies, as a gravy thickener, on pasta and as vegan meat substitutes.

Meat Substitutes

Meat substitutes are becoming more widely consumed, even by meat eaters seeking a healthy change in their diet. There are many imitation types of bacon, chicken, beef and turkey which can be found in health food stores and online. In some cases, you may also find them in your local grocery store.

Breakfast Cereals

Many cereals are fortified with several vitamins, and provide a good source of vitamin B12. From muesli packed full of dried fruit and antioxidants to the more traditional and famous brands, there’s bound to be a cereal to suit your needs. Another tasty breakfast option for vegans is toast with homemade vegan butter or margarine, which has up to 72% less saturated fat than butter and is rich in Omega 3.

Overall, vegans who supplement their diet with fortified B12 products are less likely to suffer from a deficiency than meat eaters.  The Institute of Medicine states that “Because 10 to 30 percent of older people may be unable to absorb naturally occurring vitamin B12, it is advisable for those older than 50 years to meet their RDA mainly by consuming foods fortified with vitamin B12 or a vitamin B12-containing supplement.”

 Thank you again for this excellent article, Jessica! I would like to add that everyone needs to take some form of a B12 supplement whether they’re vegan or not, but especially if they are vegan!

Image Credit: The Last Wonton

The following blog Post comes all the way from London, England. Courtesy of Joana:

Candy, believe it or not, contain animal ingredients. Contrary to popular belief, candy doesn’t only contain a mixture of syrup and sugar. Although those two are the basic ingredients of candy, a lot of sweets also use gelatin made from cow skin, as well as carmine, which is food colouring that comes from bugs.

Candy is a popular treat across the world because it appeals to a variation of demographics. You only have to look at other industries that incorporate the appeal of candy to successfully increase sales or gain brand recognition. The much talked about Candy Crush Saga is just one of the games that used sweets as a focal point to entice gamers to download its mobile game. There are also plenty of other candy-themed titles developed for adult consumption such as Fruit VS Candy and Candy Bars, both of which are being hosted on the pay-to-play recreational site Spin Genie. Which just goes to show that whatever pursuit someone is engaging in, it’s hard to get away from the mass-market appeal of candied sweets. However, many of these are commercially made sweets are made with animal products.

So what should we look out for when buying candy, so that we aren’t buying candy with animal products included? Urban Tastebud has a list of ingredients to look out for when buying candy that should be your go-to stop list.

If you like eating sweet treats but can’t find candy in the store that suits your taste as well as being vegan friendly, you can make your own! Candy no longer has to be a guilty pleasure. Here’s a basic candy recipe that you can easily cook in your kitchen.

Vegan Honeycombs

Ingredients:

1/2 cup of light corn syrup
2/3 cup of sugar
1/2 cup of vegan butter
3 teaspoons of sifted baking soda
4 tablespoons of water

Procedure:

1.) Combine all the ingredients except for the baking soda in a pan. Set the fire to medium heat. Stir continuously so that the ingredients won’t burn. If you can, use a deep saucepan (you’ll learn later on why a deep saucepan is preferred when making candy).

2.) When the sugar melts, turn the heat to high until the mixture starts boiling. Stop stirring and allow to boil for around 5 minutes or until the mixture becomes golden brown.

3.) Stir in the baking soda and whisk until it’s completely dissolved. The mixture will begin to burst from time to time because of the baking soda, which is why using a deep sauce pan is preferred when making this candy.

4.) Line parchment paper in a 10×10 pan. Pour in your mixture onto the pan and allow to cool, undisturbed, for about 30 minutes.

6.) Break the mixture using a meat tenderizer or the hilt of a knife. Finish the candy with melted chocolate coating if you want.

Dear Readers,

I have long been a huge fan of Chantal Poulin Durocher’s Amazing artwork of farm animals and since we know each other on social media, I decided to ask her to share her story with you. Some of you may know Chantal from her portrait of Esther the Wonder Pig. Seen here below!

Like my previous interviews you’re definitely in for a treat:

N: Chantal, I have long been an admirer of your amazing artwork. Please tell me about who or what inspired you to start doing artwork. Have you always drawn animals? What made you decide to go in that direction?

C: I am a professional artist for almost 40 years now. I did my first solo show in 1978. I painted mostly landscape at that time but few years later, I started painting children, mostly little girls with animals.

At that time, my artist name was Chantal Poulin.

When I look back at my career, I realized that I always painted the vulnerable ones, children and animals. It is only 5 years ago, when I became Vegan, that I really became an activist and decided to use my talent as a tribute for animals we exploit. I realized that I had a small mission on this earth, to paint the beauty, the sensibility, the intelligence, and the vulnerability of those animals we exploit for our pleasure…hoping that it might open the eyes of some people.

N: Many vegans know of your amazing work, including your drawing of Esther the Wonder Pig. I would imagine that non-vegans buy your work as well. Do you have any stories related to your work of either someone deciding to go vegan or conversations you have had as a result of your artwork?

C: People who buy my original artworks are mostly vegan. My pieces are huge and a bit pricey. Some members of my family or old friends think I am crazy. They say things like, “ Who in the world would buy a huge painting of a pig or a calf to put in their living room?” I am glad to answer them, “ Well, the co-founder of Twitter for example, just bought one.” People who come in my studio that are not vegan, are surprisingly saying thing like, “OMG, this is so beautiful!” And I answer, “ Yes, this is why I’m vegan!” Usually they do not answer anything…But it’s like they have a flash…that there’s link! Hopefully, it makes people think. But honestly, I don’t think my paintings make people go vegan just like that. I have had many people go vegan from following my Facebook and my art on the long term though!

I want to be part of that historic movement of veganism, and my way to do it is to paint animals with all my talent, skill and love. I think my art plays a role in changing people’s perception of animals and their place in our society.

N: Well, Chantal you definitely are a part of this historic movement!

N: How long have you been a vegan? Who or what inspired you to go vegan?

C: My husband and I are went vegetarian 25 years ago when I read Diet for a New America by John Robbins (btw, I prefer the French title they translated it into : Se Nourrir Sans Faire Souffrir / literally: to feed ourselves without creating suffering.)

N: That’s a great title!

C: We went vegan about 5 years ago. I read a Facebook post saying that there was more animal suffering in a glass of milk than in a steak. We did some research, watched the film Earthlings, and the day after, that was it! We are both happy vegans!

Chantal says, “We live with 12 abandoned dogs that we rescued, that is why there are often a few dogs in the pictures!”

N: Do you have a favorite vegan dish? Product?

C: Where we live here, in Panama, there are not a lot of vegan products, like plant-based meat or faux cheese. Eating for me is not so much about taste at all costs anymore, my happiness of eating in a way that does not harm any animals is greater than the pleasure I could experience eating a delicious meal. Eating is now more like a spiritual experience. It brings me a profound happiness in my soul and heart more than in my palate. I love all vegetables and fruits and nuts and cereals! I prepare a lot of Indian, Middle Eastern and Thai food. It’s easy and very tasty…and, of course, we eat a lot of the Latin American classic …Rice & Beans!

N: Is it easy or difficult to be vegan in Panama? How has your family or friends reacted to you going vegan?

C: It is very easy to be vegan here because you can find rice and beans everywhere! At any little restaurant, and it is very cheap. However, there are no product like plant-based meats or non-dairy cheese or even vegan prepared food.

Some of my friends turned vegan as a result of spending a bit of time with me, or on social medias or in real life. But I also lost some friends and some member of my family because of my beliefs. They are very upset by the fact that we are vegan.

N: Yes, that unfortunately happens to many people, but some are also very fortunate to me met with understanding! I think the people who are supposed to stay stays…and those who are not, leave!

N: Which person or non-human animal has inspired you the most on your vegan journey? Why?

C: I would say Pigs, fish and cows. 35 years ago, I had a friend who raised a pig with the intention to eat it when he would be adult. We all discover at that time, how smart and sensitive a pig was. I never ate pigs after that. Then, when we moved here, in Panama, every day I see fisherman with dead fishes in their nets…sometimes I see them suffering, asphyxiated…make me sad and realize how much fishes suffer before dying. Also, along the roads here, hundreds and thousands of baby calves every year in the fields. They come and go rapidly… no females, only little males that will be turned into meat very rapidly. It is very sad to see.

N: Yes, I completely agree.

Chantal, Thank you so much for sharing your story and AMAZING artwork with me and my readers. If someone wants to go and look/buy your work online what is the address?

They can visit my little web-site www.chantalpoulindurocher.com and they can contact me directly, or they can go visit the art gallery I work with in Canada http://www.thompsonlandry.com/artists/a_durocher.html

They can go on my artist Facebook page https://www.facebook.com/Chantal-Poulin-Durocher-artiste-103394076414851/

And if they want to buy prints etc, they can go here: https://society6.com/chantalpoulindurocherv

Yesterday, at Whole Foods, I ran into someone I know who works there. She wanted to know more about a Whole Foods Plant-Based Diet. We chatted for a while about this and that. As we were talking another woman kept circling around us. I told ‘my friend’ what my NP had said to me several years ago, as my thyroid had started to go downhill, that she’d never seen anyone recover as fast as I had and that she believes it is due to my vegan diet. (My NP is not a vegan, btw.)

Happy June, Vegalicious Humans!

Coming to you from Brazil. This is my interview with Vegan artist Ronn Kools.

N: Hi Ronn, tell my readers about yourself.

R: I am a Dutch artist-illustrator who currently works on a series of animal ballpoint pen portraits with human characteristics in Brazil.

Veganism wasn’t new to me when I decided to stop eating animal proteins. As an artist you need to be open to “new” ideas and information. Some of my friends had been vegetarian and others vegan for years, but it was the documentary Cowspiracy which convinced me that we – people – need to start thinking differently about food.

N: How long have you been vegan? Who inspired you to go vegan?

R: I went vegan (only) about a year ago. It started out as a two month challenge together with my partner, after watching Cowspiracy. I wanted to do it for a while, but it was definitely easier doing it together. In the beginning we thought it might be more expensive, but it wasn’t at all. You simply buy different things. Loving to cook, and experimenting new recipes definitely helped. So, yes Cowspiracy definitely was my inspiration.

N: That’s Awesome! It’s definitely a powerful film! How has veganism changed your life? Any health improvements?

R: Veganism made me look at animals as other beings. I have always loved animals, but the human mind is so programed to see certain animals just as product providers instead of seeing them as our fellow beings on this planet.
Going vegan definitely had a positive impact on my health. I lost weight to start with. I sleep much better. And I don’t feel so stuffed anymore after a meal. I feel much better.

N: Tell us about your art? Has it changed since you went vegan? Did you draw animals before?

R: In 2015, I had my first solo exhibition (“Till Death Do Us Part”) in Recife, Brazil. It was a collection of realistic oil paintings about the feeling of missing people in our lives. The show was successful and got a lot of attention, but right after the opening I knew I wanted something different for the next step in my artistic career. The theme of my show was heavy, and I decided I wanted something lighter; something with a message, but still something that would put a smile on peoples faces.

I experimented with some ideas, but when I started sketching animals with human characteristics it all came together for me. The idea was, and still is, to present animals as other beings, with the hope that people will start treating them better. Most people simply smile when they see my animal portraits, and won’t have this direct connection right away, but I believe that subconsciously it will have some influence.

I experimented with some ideas, but when I started sketching animals with human characteristics it all came together for me. The idea was, and still is, to present animals as other beings, with the hope that people will start treating them better. Most people simply smile when they see my animal portraits, and won’t have this direct connection right away, but I believe that subconsciously it will have some influence.

It’s also for this reason that I stepped out of the world of art galleries, and started looking for bigger platform to reach more people with this concept. This resulted in my portraits being printed on t-shirts, posters, stickers, mugs, pillows, and other products, which are now being sold by online stores such as Society6, Curioos, Redbubble, and DesignByHumans.

Strangely enough I wouldn’t say me going vegan has changed my art. I would say my art has helped me find veganism. It was the process before starting this series, as finding something close to my heart, something true to myself, and an idea I wanted to share with the world. Before this series the models for my work were mainly people. I did draw animals before, but never with a concept like this one.

N: I love your work and the playfulness of adding human characteristics to these beautiful animals. It also serves as a wonderful way of seeing ourselves in our animal friends and perhaps will give someone pause to think, “Hey, he/she looks a lot like me! Maybe I ought to not eat someone I have so much in common with?!”

N: What has the response been from your friends and family?

R: The response to the animal portraits has been amazing. Many people who buy the t-shirts send me a photo of them wearing them, or tag me when they show them wearing them on social media. Even actor-singer Hugh Sheridan send me a photo of him wearing his Pantherasta t-shirt, and actor Rafael de la Fuente send me one of him wearing his Don’t Pussy Me t-shirt on a night out in Hollywood.

R: The response I have received for going vegan is very mixed. A lot of narrow-minded people walk around with the idea that it’s not healthy, or bluntly joke about eating meat because they simply don’t want to accept what is happening to the animals before they have that dead piece of them before them on their plate. Other people respect it but say it’s just too difficult. I always tell them it’s one of the easiest things I have ever done in my life. But of course the best response you get is the response from people who are genuinely interested and want to try it for themselves; even if just for one or two days a week. It’s a start after all.

N: I completely agree with you. Even if it is just one or two days a week. That is a great start! How is it being vegan in your part of the world?

R: Being vegan is Brazil is not as easy as in some other parts of the world. I used to live in London, and my friends there tell me there are lots of options for vegans now. There are many vegan products for sale in supermarkets, and vegan restaurants everywhere, such as the very popular pizzeria Picky Wops.

It’s different in Brazil. The meat industry has a lot of influence in every corner of this country. They have established a very strong meat eating culture. You will hardly find any vegan products, except from your regular fruits and vegetables, in supermarkets here. For these products you will have to go to specific vegan stores. They sell everything a vegan could wish for, but they aren’t cheap. Far from it, but it is definitely a growing market. The meat industry might be strong in Brazil, but the free mind of the people will always be stronger.

My favorite place to get some vegan deliciousness from in Recife has to be Pizzeria Vesuvio, which has a few amazing vegan pizzas on their menu.
In a few weeks I will travel The Netherlands. I always look forward to seeing what different kind of options my home country has to offer.

N: That’s a great point, Ronn, “…the free mind of the people will always be stronger!” I’m about to head to Denmark, I always look forward to seeing what changes have been made in my home country since I was there last in the vegan department.

If someone wants to purchase your art or see more of your work, how can they get a hold of you?

Here are some links:

instagram: ronn.kools.artist

Tumblr: http://ronnkools.tumblr.com

Facebook: www.facebook.com/ronnkoolsart
Curioos: https://www.curioos.com/ronnkools

Society6: https://society6.com/ronnkools

To those out there who have questions about my work, or being vegan, or to those who would like me to create a portrait of their favorite animal, please send me a message on Facebook, and I will get back to you as soon as I can.

Finally, to those out there who still believe it’s to difficult to go vegan, just give yourself the two month challenge. Everybody can do two months, right?!

Enjoy the experience.

Yours,

Ronn Kools

N: Ronn, Thank you so much for sharing your Amazing artwork and thoughts with me and my readers! I greatly appreciate it!  

If you’re interested in reading more stories like this one go to “search” and look up “Two Years of Plant-Based Interviews”

Quick Heads Up!  What The Health is making its debut on Netflix on Friday, June 16th in the U.S.! If you don’t have Netflix you can watch the full film on YouTube. I had a sneak preview today. The documentary is only an hour and a half long, but I highly recommend it if you care about your health or those you love. Plus it gives a good insight into the major, supposedly supporters of health…AHEM!…and their agendas. To say the least, it will be eye opening to those of you who haven’t seen Food, Inc. or read WHOLE by Dr. T. Colin Campbell. This film is Excellent! Enjoy & Share!

Link to YouTube: https://www.youtube.com/watch?v=g1nEpMQyhLA

Thank you to my friend, Jess, for once again sharing a post to my blog! If you have one that you’d like to share with my audience, please just email me!

Everything You Need to Know about Growing Veggies

One of the best parts about being vegan is getting to try out a range of different fruits and veggies that you probably would not otherwise think of trying. Substituting your favorite orange chicken dish for orange cauliflower, or adding colorful dragonfruit to your morning smoothie can be fun ways to explore all the vegan options available, if we only give them a chance.

For anyone who lives in an urban area, it may be hard to feel connected to all the wonderful raw produce out there if you always have to buy the ingredients from a grocery store. So why not try growing your own vegetable garden instead? Certain veggies can be grown virtually anywhere, as long as they are potted correctly and have enough space. Even in your high-rise, your vegetable garden can thrive.

Where to Begin

While urban gardening may seem like a challenge at first, the best way to start is by deciding what type of urban garden your outdoor area can sustain. Some urban homes may offer a spacious rooftop or deck, but others may only have limited window ledges or balconies. Some options for an urban garden include:

• Raised beds

• Container gardening

• Lasagna gardening

• Vertical gardening

• AeroGardening

Container gardening is probably the easiest option of these, as there are a variety of container styles available like clay, plastic, or terracotta. Simply find a container that is the appropriate size for your plants and their root systems, add dirt and compost, and that’s it. This is also a great way to easily manage the plant’s environment, as the containers can be easily moved and kept anywhere there is ample sunlight.

What Vegetables Make Great Companions

Many vegetables can make a great patio container garden. But which ones should you choose? Starting with a staple vegetable, like carrots, potatoes, onions, or beetroot as these are easy options to test out how your garden will grow. From there, you can enhance your garden by introducing companion plants to grow alongside these staples. Companion planting makes the most use of space and can also deter pests. Some companion planting options include:

• Carrots with onions, peas, radishes, lettuce, cabbages, and leek

• Tomatoes with cabbages, carrots, and onions

• Peas with beans, carrots, cucumber, and radishes

• Beetroot with brussels sprouts sprouts, broccoli, onions, and cabbages

While you may not be able to fit all of these vegetable combinations in your urban garden, knowing that certain plants like onions and leeks repel flies and caterpillars can help your garden avoid harmful pesks. Before long, you will be happily cooking all other favorite vegan dishes with your own homegrown vegetables, and what can be healthier or more satisfying than that?

Hellooo Vegalicious Ones,

Happy December! My friend Jess has gifted us with this blog post on succulents. I hope you’ll enjoy it as much as I have. Thank you again so much, Jess! 

Photograph by Jeff Sheldon

If you’re looking to grow your green thumb—and some charming little house plants—you should learn the essentials of planting succulents. These are best known as the plants that store water, making them a great option for amateur gardeners. Their ability to retain water is quite impressive, and many varieties produce nutrients that can be extracted and used to treat certain health and skin conditions.

Recently, succulents have seemed to surpass any other house plant in popularity. These little plants have been called a mainstay of the green revolution, making them popular for many individuals who are conscious of their environmental footprint, like vegans. What’s more, some varieties are edible, making succulents even more useful and attractive to vegan and vegetarian lifestyles.

Why Everyone Loves Succulents

In addition to looking nice and adding ambiance to any space, succulents possess their own unique style and are always reasonably priced. You can go days—or sometimes even weeks—without watering the plant, making it quite simple to learn how to maintain succulents. These plants basically thrive on neglect, which mean they are a great fit for people with busy schedules and for water-conscious consumers.

Many people also love succulents because they come in a range of fun colors, sizes, and shapes. Finding a stylish, trendy container or pot at your local thrift store can be your succulent’s new home. And, succulents don’t attract as many pests as other plants since they don’t require much watering, making them ideal for any indoor space.

Knowing Which Succulents You Can Actually Eat

Before you bite into one of the leaves of your succulent, you should be aware that not all succulents are edible—some are even toxic and poisonous. However, certain varieties of succulents can be consumed, including:

• Dragon fruit

• Barrel cactus

• Saguaro cactus

• Stone crops

These succulents are safe and healthy to eat, and can be consumed either in raw, grilled, juiced, or mashed form. Dragon fruit is particularly trendy for smoothie bowls and salads, making it a unique, brightly colored additive for vegan meals. As for the other variations, try harvesting the stone crops or the cactus meat and grilling them up for a veggie stir fry.

So, now that you know all about the charming characteristics of succulents, you can incorporate them into your at-home plant collection and even try adding them to some of your favorite vegan dishes.

Again, my friend Jess Walter has so kindly contributed the following post on recycling. Thank you again, Jess and Happy Holidays! This is a topic that is near and dear to my heart! As Jared Diamond wrote in his book Collapse, “We are all either part of the problem or the solution.” 

All vegans have different reasons for deciding to adopt this lifestyle. But one reason that can unite all vegans is the positive effect it has on the environment. There are many benefits for the earth if you go vegan, including the diet’s ability to reduce energy consumption that is caused by feeding livestock.

In addition to the positive, guaranteed consequences for the environment, eating vegan can also benefit the earth if you give special focus to recycling. Being a vegan means that you want to do all that you can to reduce or eliminate the suffering of nature—and this translates to taking care of the environment by recycling. Recycling is one extra action you can take to do your part in protecting the environment, which is what being vegan is all about!

How to Develop the Habit

Americans can be extremely wasteful—producing 254 million tons of waste per year. This means that we all have an ethical responsibility to develop a habit of recycling to reduce this staggering number. One way to start recycling is to avoid single-use items, like plastic utensils or coffee cups. If you cannot avoid using them for whatever reason, always be sure to recycle them when finished.

Opt to carry your own travel mug when you plan to buy coffee, and bring along plastic containers that can be washed and reused to work. You can even bring your own Mason jar or Tupperware to restaurants to carry home your leftovers. Once you begin taking into consideration how you consume and store food, you will pay more attention to eliminating waste and recycling your dishes/items in responsible ways for the environment.

Start Composting

In addition to recycling the dishes or kitchen products you use when eating, you can also recycle your food instead of putting food down the garbage disposal. Studies show that 25% of landfills consist of food waste, but by creating your own at-home compost system, you can reduce this percentage. There are many different ways to compost that are easy to do in the kitchen or garage.

One simple way to compost is the “trenching” method. Vegans can save all of your fruit and veggie scraps in a sealed container, and after it is filled, you then bury the debris in your garden or yard. This debris can even bring nutrients to your plants, which is helpful for vegans who grow your own herbs.

Thus, by being more away of the ways you can recycle, vegans can develop an eco-friendly approach to consuming food.

Credit: Recycle Garbage Bin Logo Photo by Gary Chan 

This past weekend my gorgeous friend Jessica was given a baby shower. Jessica is having a healthy vegan baby and we all can’t wait to meet her! Jessica’s beautiful friend Emily, who’s not a vegan, took it upon herself to make all the amazingly delicious vegan appetizers for the baby shower. Let me tell you, they were DELISH! Thanks to all the original authors of these yummy recipes. The recipes are not mine, nor Emily’s or Jessica’s, but I believe the creators would be proud to see them and know how much they were enjoyed. 

Author: The Coconut Mama

Coconut Fruit Dip – Paleo & Dairy Free! 

Instructions

1. Scoop cold coconut cream into a medium size mixing bowl.

2. Whip up the cream using an electric mixer.

3. Add sweeter and vanilla.

4. Refrigerate dip until ready to serve.

5. This recipe makes approximately 1 cup of dip.

6. Serve with fresh fruit or coconut flour graham crackers. Enjoy!

5 MINUTE CHOCOLATE HUMMUS

INGREDIENTS

• 1½ cup cooked garbanzo beans* (how to soak and cook dry beans) OR 1 can of garbanzo beans, strained and rinsed 3 times

• 3½ – 4 Tbsp maple syrup

• ½ tsp vanilla extract

• ¼ tsp salt

• 4 Tbsp unsweetened baking cocoa

• 2 Tbsp water (optional)

INSTRUCTIONS

1. In a blender or in a food processor, combine all the ingredients except water, using just 3½ Tbsp of maple syrup.

2. Puree until the mixture is smooth, about 30-60 seconds. Add water 1 Tbsp at a time to create the desired consistency. Taste the chocolate hummus and add remaining maple syrup if desired.

INGREDIENTS

• 1 can organic artichoke hearts (14 ounce can, drained)

• 1 can organic chickpeas (15 ounce can, drained)

• 2 tablespoons organic extra virgin olive oil

• 1 organic lemon (freshly squeezed)

• 2 cloves organic garlic (freshly crushed)

• 4 tablespoons nutritional yeast

• 1 teaspoon organic chili powder

• 1 teaspoon organic dried thyme

• 1/2 – 1 teaspoon pink himalayan salt

PREPARATION

1. Put all ingredients into a blender and blend just long enough until everything is well combined – do not over process (you want to still have small pieces of artichoke).Serve with your favorite chips, crackers or veggies.Enjoy!

Vegan French Onion Dip with Dill

Prep Time 10 Minutes          Cook Time 20 Minutes         Total Time 30 Minutes

A dairy free, whole foods version of my favorite French Onion Dip and Dill Dip combined. It’s, of course, great with potato chips, but raw veggies, pita chips or crackers would be delicious as well!

Course: Appetizer, Dip, Snack

Cuisine: dairy free, gluten free, oil free, refined sugar free, vegan

Servings: 8 1/4 cup servings

Calories: 140 kcal

Author: Jenn S.

Ingredients

• 2 large sweet onions (sliced thin or diced) (*see note)

• 1/4 cup vegetable broth

• 1/2 tsp salt

• 1/2 tsp onion powder

• 1/4 tsp garlic powder

• 1/4 tsp pepper

• 1 1/2 cups raw cashews (soaked several hours) (**see note)

• 1 tbsp apple cider vinegar

• 1 tbsp fresh lemon juice

• 1 tsp dried dill

• 1/2 tsp salt

• 3/4 cup Silk Organic Unsweetened Soymilk (divided) (1/4 cup and 1/2 cup) (***see note)

Instructions

1. Heat the vegetable broth in a large non-stick skillet over medium-high heat. Add the onions and stir to coat for a minute or two. Turn down the heat to med-low, add the onion powder, garlic powder, 1/2 tsp salt, and pepper, and stir to combine. Let the onions cook about 20 minutes, stirring occasionally. Add a 1 tbsp or 2 of water (or more veggie broth) as necessary if the onions start to stick.

2. Meanwhile, rinse and drain your soaked cashews

3. In the bowl of a food processor, place the cashews, vinegar, lemon juice, dill and salt. Process until it starts to come together. Scrape down the sides of the bowl, add 1/4 cup soy milk and process again until smooth, scraping down the sides of the bowl as necessary. If you feel you need additional liquid add more soy milk 1 tbsp at a time. It should be the consistency of loose cream cheese when it’s done.

4. When the onions are done, turn off the heat and add the cashew mixture to the pan. Pour in the other 1/2 cup soy milk and stir until smooth and creamy. If you like a a dip a thinner consistency, add a little more soy milk.

5. Let cool, then refrigerate until cold.

6. Serve cold with chips, raw veggies or crackers.

Recipe Notes

*You can slice you onions in long thin strips or dice them smaller. It’s really just personal preference. I’ve made it both way and prefer them in a dice, but both ways are good.

**If you are in a hurry and don’t have time to soak your cashews, it will still work. Unsoaked cashews will make more of a cashew butter, than cashew cream, so you may need several extra tablespoons of non-dairy milk (or water would work too) to thin it out.

***I have used Silk Unsweetened Original Cashew Milk in this recipe as well. It is also very tasty…a little sweeter than using soy milk. But, any unsweetened non-dairy milk should work in this recipe. 

VEGAN BUFFALO CAULIFLOWER DIP

Prep Time 10 Minutes         Cook Time 30 Minutes         Total Time 40 Minutes

This addictive Vegan Buffalo Cauliflower Dip is super creamy, decadent, and secretly healthy/ You’d never guess it was vegan, gluten-free, and packed with protein. Make it for the big game or as an appetizer for your next dinner party.

Alexis: Alexis

Cuisine: Appetizer

Serves: 12

INGREDIENTS

• 1-12oz bag frozen cauliflower florets, steamed according to package directions

• 1 cup raw cashews, soaked and drained

• 1-15oz can chickpeas, drained and rinsed

• ¾ cup original Frank’s Red Hot sauce

• ½ cup water

• ½ tbsp lemon juice

• 2 tbsp nutritional yeast

• ½ tsp onion powder

• ½ tsp garlic powder

• Tortilla chips (I love Beanitos Pinto Bean Chips) and veggies, for serving

INSTRUCTIONS

1. Place cashews in a bowl of warm water for at least 30 minutes or overnight.

2. Preheat oven to 375F. Spray an 8x8in baking dish with cooking spray.

3. Add to the bowl of a large food processor the steamed cauliflower, cashews, chickpeas, hot sauce, water, lemon juice, nutritional yeast, onion powder, and garlic powder. Process until the mixture is smooth and creamy, which will take several minutes. Scrape down the bowl as needed.

4. Transfer dip to baking dish. Cover with foil and bake for 20 minutes. Remove foil, turn the oven to broil, (keep the oven open) and cook for 5 minutes longer.

5. Serve with chips or veggies for dipping. I like it hot or cold!

6. Dip will last at least a week in the fridge.

Easy Vegan Vegetable Dip

Credit goes to: Around My Family Table

Instructions

1. Combine “sour cream” and Italian dressing mix in a small container (or just right in the sour cream tub). Blend with stick blender or hand blender. Refrigerate several hours before serving.

• PREP  10 mins
• TOTAL  10 mins

Makes 6 servings or about 1 1/2 cups

YOU WILL NEED

1 (15-ounce) can chickpeas or 1 1/2 cups (250 grams) cooked chickpeas

1/4 cup (60 ml) fresh lemon juice (1 large lemon)

1/4 cup (60 ml) well-stirred tahini, see our homemade tahini recipe

1 small garlic clove, minced

2 tablespoons (30 ml) extra-virgin olive oil, plus more for serving

1/2 teaspoon ground cumin

Salt to taste

2 to 3 tablespoons (30 to 45 ml) water

Dash ground paprika, for serving

And on a final note…

…Can you believe, that Emily, seen seated here, who is just about to give birth, made all those amazing appetizers for the party? Look at these two beautiful mamas to be! I was truly amazed and inspired at the amazing spread and variety! I sincerely hope you get a chance to make a few, if not at some point try them all! I promise you will not be disappointed. Your party is bound to be a success…even if most of your guests aren’t vegan.

Thank you to Emily and Jessica! xoxo

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Hello Dear Readers,

Here’s a new wonderful piece written by Jess Walter. Enjoy! 

Veganism becomes more popular every year, and now around 26% of Americans consider a vegan diet to be a very healthy lifestyle option – but more and more vegans are taking steps to live an organic lifestyle as well. From growing your own vegetables to shopping at the farmer’s market, there are lots of ways to go organic, and doing so will reduce the amount of harmful chemicals that you consume.

If you’re a vegan who is ready to take the next step, we can help. Here are three ways to embrace organic living. 

Buy Organic Self Care Products

Lots of cosmetic products contain harmful chemicals, including your shampoo and body wash, so it can be beneficial for your health to switch to organic cosmetic products. You can even replace your hair dye products with organic hair color treatments, as these products don’t contain ammonia or bleach. A good organic hair color treatment will even give your hair an extra nutrient boost, helping to make sure that your hair always looks shiny and healthy.

Read The Labels

Lots of prepackaged foods contain products that aren’t organic, so if you are doing your weekly grocery shop and you’re not sure what the food contains, take the time to read the label. Check out the nutrition panel and the ingredients, and if you see any products that you don’t recognize, then put the food back – or take a picture of the ingredients so that you can find out more about them online. This can vastly help to reduce your chemical intake.

Consider Getting Your Vegetables From A New Source

You can buy organic fruit and vegetables in most store, but local producers and farmers markets are more likely to stock a wide range of organic products at affordable prices. This means that it will be easier for you to buy more organic products, or you could even go a step further by growing your own fruit and vegetables at home. This means that you know everything that you are eating is organic, and this also helps to promote a more sustainable form of living.

These three simple tips are easy to include, and mean that you will be living a much more organic lifestyle! It doesn’t have to be a difficult task to be healthier; a few small changes is all it takes.

Thank you so much, Jess! I greatly appreciate you!!!

Feel free to leave us a like or a comment below if you have any other suggestions or ideas or simply found this helpful too! 

Hello! Hello! Happy International Women’s Day, Ladies! Here’s another wonderful and informative article from Jess Walter. What woman doesn’t love candles? I certainly do and I’ve been buying soy candles for the past couple of years.

Learn why here!

Nothing can beat the soothing and contemplative feeling of being in candlelight. The gentle warmth, entrancing flame, and calming scents really do help us unwind after a long day of over-stimulation and artificial surroundings. It brings us back to basics by setting a mood for meditation and relaxation, which our mind, body, and soul respond to. However, you may not know that the most common type of candle, paraffin, is actually toxic. But the main alternative, beeswax candle, isn’t much better as the obvious animal-derivative makes it definitely not vegan. That’s why we need to make the change to soybean candles – the only non-toxic, natural and ethical alternative available.

The health benefits of switching to soy wax

We don’t want to be putting unnecessary and damaging toxins into our body but, every time we burn a paraffin candle indoors, that’s exactly what we’re doing. It has conclusively been found by the American Chemical Society that paraffin candles emit toxic chemicals such as toluene and benzene which actually pollute the air we breathe; whilst soybean candles do not. That means you may have been unknowingly polluting your indoor air for years. However, the switch to soybean-based wax couldn’t be easier. Soy wax has only positive health benefits; the air remains entirely clean when it is burned, as it is completely non-toxic.

Soy candles aren’t as expensive as you think

Many soy candles are slightly more expensive as they are often hand-crafted and ethically made. Paraffin candles can be produced at rock-bottom prices because the petroleum base is full of cheap toxins and filler. When we pay the slightly higher price for soy candles, we’re actually paying for the quality, the organic and natural ingredients, and of course for the health benefits. And, in actuality, the cost works out the same – or cheaper – as soy wax burns much, much slower and even releases stronger scents because of its high-quality natural oils.

Why soy candles are the eco-friendly and vegan choice

With the number of people living a vegan lifestyle on the rise in the US, the word should be spread that soybean candles are the best vegan option out there. To live a conscious existence, we need to care about the by-damages of any products we fund by purchasing them. Unlike paraffin, vegetable-based soy candles are made from renewable materials and support the American Soybean Association and its farmers – making its production wholly ethical. And of course, as vegans, it’s important to stay conscious about what harmful pollutants we’re exposing living creatures or plants to. That’s why the non-toxic emissions of soy candles make it the only true eco-friendly choice. But the positives don’t stop there. These types of candles are also completely biodegradable due to their plant base, so we don’t need to worry about contributing to growing landfill issues.

Making the ethical switch to soy candles isn’t difficult; the choice is made even easier when we consider all the horrendous toxins and pollutants that the common paraffin candle puts out. Changing to the all-natural, all-ethical and all-round worth it alternative of soy candles is such a simple lifestyle change to make, with massive impacts on the environment, animals and the people around us. So go vegan and non-toxic with your candles, and your mind can be at peace knowing you’ve made the air safer for every living thing around you.

Jess, Thanks again for this wonderful and informative piece! ~Nina 

Happy Summer Everyone,

I realize it has been a while since I’ve written. As a friend said to me a year ago,
“It’s probably because you haven’t felt you’ve had anything to say.” Not exactly true, but that is part of it. Life also takes over. Doesn’t it for everyone? This is from a recent trip I took to Salt Lake City to visit my aunt & uncle, plus see some dear friends. One of my favorite go-to places is The Rose Establishment. Not only do they have yummy vegan things, like cinnamon rolls and muffins on certain days, but they always have this toasted bread with avocado. It is SO Amazing that I ended up ordering this just about every day I was there…I could literally move to Salt Lake just to order this along with their awesome tea that they serve. They also make great coffee! One day I came back twice to read in the afternoon, I had this amazing tea infused with lavender… It just happened to match my Kindle with the not so correct time setting.

On another day I had to go back to Sage’s Cafe…

It says “Vegetarian”, but it is all vegan! It’s another “go-to” place because the food never disappoints, neither does the service!

If you’ve read my blog before, you know that I love their Jackfruit tacos. YUM! That day I felt like a beer. I seldom drink, but that day it was hot and it went perfectly with this meal.

One of the days I was there, my sweet friend made a few adjustments to my hair…

Afterwards, I took him to lunch at a new place that I’d heard about called Boltcutter. I was pretty excited about trying this place out…

…And the menu nor the food disappointed. The prices were also very reasonable.

We both ordered the Chorizo Potato dish in wraps…and we had a glass of wine. The food was great, but the wine less so. We talked to the manager, or the guy who looked like he was the manager. My friend asked if it had been sitting for a while. He didn’t offer to bring us any new wine. Just looked and walked sourly around. My friend and I are very polite to people in the service industry. We also leave generous tips, but this guy seemed to not care about anything. As much as I hate to say anything negative about any vegan place, especially since the food was delicious…However, the service could be greatly improved! After this meal, we were stuffed, but then we saw this place next door called “Monkey Wrench” and guess what? It’s ALL Vegan NICE Cream! YESSSS! So after Mr. Sourpuss  that’s where we headed…

This place seriously did not disappoint and we wanted to chill…

I have a thing for Earl Grey Tea, so I tried out this one, plus another scoop of something equally delicious. It was a bit much after lunch, but we did it. Check out the sign above – notice the “ANTI DAIRY” in the top right corner? That had me at “Hello”! Seriously, if you stop in Salt Lake City, just stop there first! Forget the food…LOL! (I’ll put the addresses below to all four places.)

All in all it was a great trip. I got to spend some quality time with my sweet auntie and uncle. They’re from Denmark, so we spoke a mixture of Danish and English (Danglish) while I was there. I also saw a few friends, went on a couple of hikes…had to work some of these calories off that I was eating.

My next post will be about what I’m eating this summer. I’m on a much stricter diet and workout routine since I’m off for a month and a half. How about you? Any great trips? Places to recommend in the country or world?

Recommendations:

The Rose Establishment: 235 S. 400 W. Salt Lake City, UT 84101. M-F: 7am – 6pm | S-S: 8am-?

Sage’s Cafe: 368 E 100 S, Salt Lake City, UT 84111. (801) 322-3790

Boltcutter: 57 E Gallivan Ave, Salt Lake City, UT 84111

Monkey Wrench: 53 E Gallivan Ave, Salt Lake City, UT 84111 

This year I’ve been so inspired by my fruitarian friends on Facebook that I’ve decided to give it try at least for two meals per day… I’m not up to an all day on fruits yet, but I would like to give it a shot for more than just part of the day, so I decided to interview one of the people who has inspired me. Meet my friend Joanne.

1. What made you decide to become a fruitarian?   Who inspired you?

I made the decision to go become a fruitarian in October of 2018. A few years ago I had a thyroid ultrasound due to some very low TSH ( Thyroid Stimulating Hormone) levels that I had for a while now, but all of my other levels checked out normal. I agreed to an ultrasound just to check on my thyroids physical condition. I already felt like there was something because of the enlargement I was experiencing on the right side. The ultrasound showed three nodules, two on the left and a big one on the right. This was concerning, but apparently not enough to decide to change my diet, and lifestyle. I also had been suffering with chronic candida, and bacterial issues in the urinary tract. Also unfortunately extreme sadness and depression, which made doing something about my health very difficult. Digestive issues, acid re-flux, gas and bloating was also something that I have always had to deal with pretty much my whole life. After that first ultrasound I agreed to a biopsy of the big nodule. The biopsy showed no evidence of cancer cells, thankfully.

Some time past, and I was working as much as I knew how on some of these health issues, but not changing my diet much. In September of 2018 I went to the doctor who ordered another ultrasound, that showed that the big nodule was actually bigger! She wanted to do another biopsy, but I declined. I didn’t feel it was necessary because after this I was determined to get rid of it naturally. I also felt that the biopsy may have contributed to the new growth of the nodule. I have always dabbled in the study of holistic health, but not to the extent that I would have liked. I do believe that anything is curable, and that anything is possible. After this I was a little more worried since there had been growth and change with the nodule. I went online and started researching ways to heal of the nodules naturally. This of course led me to You Tube and eventually to a man called Dr. Robert Morse. I liked what he was saying and it seemed pretty common sense to me. It also complimented a lot of what I already knew about holistic health. I began watching his videos and jumped right in on his recommendations of a raw vegan fruitarian diet for detoxification and the regeneration of cells. I also bought his book so that I could further my studies in holistic health. I started cutting out everything, but fruits, berries and melons from my diet. I also starting working with herbs to support my body systems. As far as someone who inspired me I would have to say Robert Morse because I had never heard anyone teach what he does. Then I began watching Texas Fruitarian and she is also very inspiring. 

Indeed, she is! I love Rebecca’s story as well and will add some links at the end of this for my readers. Here’s a photo of my own “Harvest” that I brought home one day from the store…

2. How long have you been eating this way and what results have you seen? 

It has been about nine months since I started this diet plan. The first thing I noticed was my stomach issues starting to clear up. As long as I stayed on fruits there was no acid, and the gas and bloating got so much better. Before doing this my abdomen was hard, and protruded out, I looked pregnant all the time! As my digestion improved on fruits so did the acid, gas and bloating. I also lost about 30 lbs in my first six months of staring this. Currently I am 40 lbs down, and this was much needed. I do feel a lot better, lighter and positive about going further. As for the nodules it’s going to take some time because this will require much more work on my lymphatic system and thyroid supporting herbs. 

Wow! That’s fantastic results, Joanne! So inspiring!

3. What does your family and friends think about this? Have you inspired anyone to join you?

My family has always been pretty supportive of everything that I have done even when they disagreed with it. They do see this as extreme and tend to worry about my health. But I try to ensure them that I am learning a lot and do know what I am doing. They of course, as most people do, have a hard time with it because it is so contrary to everything we have been told in schools regarding diet. They also tend to look at it on a superficial level, like this is an extreme way to lose weight. I feel that most people have a hard time understanding how changing our diet, and lifestyle can cause the elimination of illness. On several occasions people have commented on my weight loss and say, “please don’t lose more weight!” I usually tell them that I am not doing this to necessarily lose weight but to heal my body and obtain optimal health. They usually get confused and stop talking about it at that point. lol! I have also had people tell me that I will die if I do this long term, and that it’s basically a form of anorexia. But, I eat more food per pound now than I ever have in my life. The difference is the quality has changed. My personal friends, however, are very supportive, and want to know more. They are more open to change. I like to think I am inspiring everyone to eat more fresh raw fruits, and vegetables at the very least. I think that I am I have been trying to help through consulting anyone who is willing to get started. When I get my certification in detoxification, and regeneration then I will look to take on more clients. I do want to inspire people to take their health into their own hands, and obtain freedom from illness. 

4. What recommendations do you have for someone who’s thinking of going fruitarian?

I always recommend that you start slowly at first. Begin by eliminating animal products from the diet, and including more fresh raw fruits, and vegetables. The more fruits, berries and melons you consume in a day the faster your detox is going to be. After that begin to eliminate the cooked foods from your diet, limiting grains, beans and legumes. Raw almonds or sunflower seeds are good for beginners, and will help with some of those cravings. But, eventually you will want to be eating primarily fruits, berries, and melons. The more the better for the elimination of your illness. Never stop learning and educating yourself. Also, bananas are a staple food. And bananas are great for beginners because they are usually affordable and found in any store. This is a low fat, low protein, high carbohydrate diet. So, it is contrary to anything your doctor may tell you is good for you. I always recommend that people watch Robert Morse for more information. People can also find me online, and on social media for more information. Remember that what you are currently doing isn’t working or you would be getting healthier not sicker. 

That is excellent advice, Joanne! Yes, if we keep doing what we’ve always done, we’ll never get any new results. One last question before you go:

5. What do you typically eat in a day? 

I primarily eat fruit all day long, from fresh whole sources. I do eat seasonally to ensure the best quality, and nutrient rich product possible. Especially if it’s locally grown! I tend to have one mason jar full of smoothie a day if I have enough fruit on hand. But, I prefer not to mix my fruits and will go for mono meals of one kind of fruit at a time. These days being mid summer in California, I am eating mostly watermelon grown right here in state. But, in the winter is was mostly citrus fruits, plus bananas, mango, and what was affordable at the time. We also have many established fruit trees at my house thanks to my dad, and I get to eat lots of fresh picked seasonal fruits too. 

“This is a mason jar smoothie meal, made with frozen mixed berries bananas, peach and orange juice.”

Thank you so much for sharing your story and all of this helpful information, Joanne! I appreciate it so much! I am sure my readers will too. Below are some links to further inspire you. Joanne’s link is the first one:

http://www.myfruitthing.com

Fruitarian for over 50 years! Hear what she has to say about it. https://youtu.be/FCwGlT9uY0M

Check out Texas Fruitarian, our friend Rebecca Rosenberg, on YouTube!

Hello Vegalicious friends!

The following post is by Jess Walter who so generously wrote another wonderful piece. Thank you again, Jess! {Photo by Raphael Lovaski}

Going vegan is about more than just food, but the struggle to find great vegan cosmetics can be a mission that puts many people off making the change in this part of their life. The Federal Food, Drug and Cosmetics Act does not require cosmetics to be tested on animals in the US, so why isn’t the industry cruelty free? It is getting easier for shoppers to source ethical beauty products, and reading books like ‘Skinny Bitch – Home, Beauty and Style’ are a great place to start.

Vegan Versus Cruelty Free Labeling

‘Vegan’ and ‘cruelty free’ mean different things when it comes to labeling beauty products, which can be very misleading, especially for new vegans. ‘Cruelty free’ means that the ingredients and the final product have not been tested on animals, but be on the lookout for animal ingredients, like beeswax or carmine. ‘Vegan’ means there are no animal ingredients. It’s likely vegan products are also cruelty free, but it is possible for the final product to have been tested on animals, so it’s not a guarantee. You need your cosmetics to be labeled both cruelty free and vegan to be certain.

The Ugly Parent Companies In The Beauty Industry

The vegan beauty market was estimated to be worth $12.9 billion in 2017, according to Grand View Research, and is expected to keep growing. It’s no surprise that non-vegan companies are jumping on the bandwagon and bringing out their own vegan products. Garnier has recently done this causing outrage in the vegan community who claim that their products are not vegan. Well, technically, they’re not lying, the products are vegan. This comes back to the vegan vs. cruelty free debate. Garnier are owned by L’Oréal who sell their products in China, where the law is that cosmetics have to be tested on animals, so they are not a cruelty free company. Many vegans boycotted The Body Shop, who pride themselves on being against animal testing, but were owned by L’Oréal. L’Oréal sold The Body Shop in 2017 to an ethical parent company.

The Safety Of Vegan Cosmetics

Vegan products often contain less chemicals and use more natural ingredients, making them great for a clearer complexion. However, there are some common, vegan-friendly ingredients that have been flagged as potentially dangerous and there is still chemicals present in vegan products that you should be aware of. Sodium lauryl sulfate (SLS) is a common ingredient in beauty products, like soaps, mascara and acne treatments. Many vegans opt for more natural ingredients and avoid SLS as it has received a lot of bad press for being a skin irritant and has also been linked to cancer. Many ethical cosmetic companies, including LUSH who are over 80% vegan and 100% cruelty-free, use SLS as they believe it’s suitable for sensitive skin and no research can prove the link to cancer claims. It’s up to you to decide whether you ditch the SLS.

If you’re making the switch to vegan and cruelty free beauty products it can be overwhelming to begin with, but don’t let it deter you. If you buy something and realize later that it’s not vegan, learn from the mistake, and either use the product so it doesn’t go to waste or pass it onto a friend and replace it. Make sure to research company’s stance on animal testing and ingredients and ask them questions if you’re still not sure. It will become easier as you find products you like and as the industry grows to make the world a more vegan friendly place.

Hello Everyone,

The following article has been generously submitted by Brad Krause, who left the corporate world to help promote the simple notion of self-care. He is the writer and owner behind SelfCaring. A link to his site can be found at the end of this article.

Enjoy!

When you don’t take care of yourself, your mind and body are left vulnerable. The good news is that you don’t have to drastically change your life in order to reap the benefits of self-care.

A gut feeling

You already know that eating the right foods can make you feel good. The reasons for this are many, including fueling your body well. But one lesser-considered benefit of paying attention to what’s on your plate is gut health. Your intestinal system doesn’t really belong to you. It belongs to the billions and billions of tiny bacteria that live inside your stomach, bacteria like lactobacillus, bifidobacterium, and akkermansia. These and other microorganisms need a healthy diet, too. Once you understand all the things that affect your gastrointestinal system, you can add – or take away — foods that help or hinder your health.

The US National Library of Medicine posted a study in 2017 on the gut-brain connection. It’s a long and interesting read, which can be found here. The write-up offers lots of great information, including study results, charts, diagrams, and in-depth explanations, on how the stomach affects the brain. If you don’t have time to read it, a good summary is this: gut dysbiosis, an imbalance of good bacteria, along with systemic inflammation, is linked to severe mental illness.

While there is no simple fix to achieving internal harmony, it starts with the food you eat. For the good bacteria to thrive, it has to have a food source. This comes in the form of prebiotics. Reader’s Digest contributor Charlotte Hilton Andersen explains that foods such as cold potatoes, green bananas, and garlic have gut-boosting properties. These foods and many others should be added to your diet if they’re not already stable menu items.

Sleep away stress 

Even if you get your eating habits under control, there’s still work to be done when it comes to your overall self-care plan. Sleep is another area that tends to get pushed under the rug and neglected due to work, family, and social obligations. But sleep – and especially a lack of it – has significant effects on your mental health, and can cause or worsen anxiety disorders and stress.

Getting enough sleep is one simple and free way to reduce stress and wear and tear on the brain and body. This is crucial for your well-being as well as for your relationships with yourself, friends, and family. Stress is one of the largest contributors to more significant mental health problems in the US, and is undeniably linked to drug and alcohol addiction. Most experts agree that healthy adults should strive for seven hours of sleep every night.

Know your limits

Another important facet of your health is the load you put upon yourself. If you’re a caregiver, you will put everyone else’s needs before your own. You must learn to redirect your energy to places where it matters most, and that starts with you. The simplest way to do this is to get up close and personal with the word “no.” These two letters can empower youto take control of your time so that you can best focus on your health.

Wave goodbye

Finding time to relax is an essential part of your self-care strategy, but you have to relax the rightway to reap the benefits. When you’re on vacation, for example, don’t try to squeeze in every little attraction, but domake a point to sleep in when you can. It doesn’t matter what kind of vacation you take. However, the most relaxing places in the US are usually located near beaches and mountains. Take your vacation time from work. Even if you can only get away for a few long weekends each year, the mental and physical break you receive will offer an opportunity to refresh and recharge so that you can be more efficient upon your return.

The point is that self-care isn’t an indulgence. It’s little actions you take each day – eating well, sleeping, and prioritizing yourself – so that you can achieve and maintain physical and mental wellness.

Thank you so much, Brad! Self-care is so extremely important. It reminds me of being on an airplane and how the flight attendant always reminds the passenger to administer the oxygen mask to oneself first before anyone else. Besides, without adequate sleep, exercise and healthy foods I simply don’t feel and work as well. Thank you again for sharing this excellent article with my readers! 

Here’s a link to Brad’s website: http://selfcaring.info

The following article has been submitted by Jason Lewis. Jason is a personal trainer and he’s the primary caretaker for his mother. Jason works to create programs that are considerate to the special health needs of those over the age of 65. 

Improving Quality of Life for Seniors

When seniors reach their older years, they want to continue to maintain a high quality of life. Staying physically healthy is important, but that’s not all there is to life. We need to ensure their mental and emotional state is in good shape as well. Here are a few ways to improve seniors’ everyday quality of life and give them a positive outlook, which can ease stress and help cognitive function.

Monitor Depression

The Centers for Disease Control (CDC) says depression affects up to 5 percent of the elderly population. That number jumps to 13.5 percent for seniors who require home health care. Get acquainted with the signs of depression in the elderly and be on the lookout for them in the seniors you know and love, especially after major health incidents or events like the loss of a spouse. If necessary, take them to the doctor to get the help, counseling, and/or medication they might need.

Stay Physically Active

Regular physical activity does wonders for both the mind and body. Exercise can keep the blood flowing, relieve stress and anxiety, sharpen the mind, boost the immune system, encourage better sleep, build stamina, and even create fun. This doesn’t have to a huge workout for seniors. Even something as simple as walking or swimming can give them the benefits they need. They don’t even have to leave their home. There are many at-home exercises that seniors can do inside using exercise videos or fitness apps. Staying active is the key.

Another excellent exercise for seniors is playing golf. There’s nothing like spending time with friends at a golf course while breathing in fresh air and enjoying the sunshine. Golf is also a great low-impact workout; seniors can burn calories by walking and swinging their clubs.

Stay Mentally Active

Mental activity is important as well. Find something the senior in your life enjoys and help them stay mentally engaged. This can take the form of reading, games, and puzzles, such as crossword puzzles or Sudoku, or even learning a new instrument if they’re feeling adventurous. Some seniors may even want to go back to school for a class on a topic they’re interested in.

Keeping the brain sharp isn’t all about puzzles. A plant-based diet can help improve memory and cognitive function, slow the aging process, increase energy levels, and even help seniors get better sleep. Next time you go to the store, encourage seniors to try new fruits and vegetables or visit the farmer’s market together. If you help with food prep, put veggies front and center. You might even consider starting a garden together to pair low impact exercise with healthy eating.

Fight Substance Abuse 

Sadly, dependency and addiction are issues with seniors that you may have to face as you maintain their quality of life. While Americans over the age of 65 comprise about 13 percent of the population, they take about 33 percent of all prescription drugs. Even when they take medicine for legitimate reasons, it can lead to abuse, addiction, and dependency, especially with opioids. Statistics also show that up to 17 percent of adults over the age of 65 struggle with alcohol abuse. 

If you see any signs of dependency or addiction, talk to them about it. Research treatment options and get them into a program if necessary. Let them know you’re there for them and you’re not going to leave them, even when things get tough. 

Overall Happiness

You can do several little things to give seniors a brighter outlook on life as well. Create beauty in their lives with fresh flowers, their favorite music, and sunshine. Make sure they’re eating well. Get them out of the house for community events or even just a country drive or walk in the park. Arrange their medications and any treatments they’re undergoing so they don’t have to spend so much time and energy managing details. Share details of your life with them and include them in family events; they love to be part of what’s going on with their loved ones.

Although seniors face challenges in their later years, they can still live a fulfilling life if you follow a few simple guidelines. Giving seniors a high quality of life is the least we can do after all they have done for us.

Thank you so much, Jason! I really appreciate your contribution and the work that you do! Happy Spring, everyone!