Welcome to the VeganCoach.com newsletter focusing on everyday vegan advice. The Golden Banana Newsletter is dedicated to assisting you with your everyday vegan cooking and nutrition questions.

It is my sincere hope that the information I provide on my little website assists you in being the healthiest Vegan you can be.

Wishing you all a beautiful day -- and a fantastically successful 2008! :O)
Sassy

PLEASE NOTE: For an easy-to-view version of this newsletter, or past issues, please visit the VeganCoach.com Backissues Page.

As a Vegan Nutritional Consultant I assist my clients by examining their current diet to figure out areas that might need more attention. It’s nice to have someone you can go to for advice that's YOU-nique.

If you...

• want someone you can call on to take your hand and walk you through the maze of vegan diet and nutrition information that you are constantly bombarded with;
• need someone who can answer all your questions about how to create a successful vegan diet plan with patience and understanding;
• simply don’t have the time to figure out which foods are best for your unique nutritional needs and vegan weight loss plans;
• want to spend your time doing what YOU love instead of spending hours on research;
• have limited special knowledge about food or nutrition -- but you're ready and willing to learn more...

...then working with me, your very own personal Vegan Diet and Nutrition Coach, may be just what you need.

For more information about this service, please visit the Vegan Diet and Nutrition Coaching page.

IN THIS ISSUE:

Get *SAUCED* With Sass!

How To Create Delectable
Meat-Free, Dairy-Free and Egg-Free Vegan Sauces
WITHOUT Recipes!

In my pre-vegan days whenever the word "nature" or "natural" was associated with food it would really turn me off. Why? Because I considered these foods to be "dirty" and just really didn't make the connection between natural foods and my good health. Back then, I would have opted for a Twinkie over an apple any day!

But somewhere along the way I learned why whole foods are important, and I'd like to share this with you today.

Pick up any organic apple off the shelf of your grocery store. Sure, you know it's probably good for you, and you eat it because it helps keep your teeth white or "an apple a day keeps the doctor away". It's generally crispy, and juicy, and flavorful. All around, it's yummy.

But did you know that the organic apple in your hand contains right around 400 separate teeny tiny little nutrients? Put together magically by Mother Nature, of course. But the real magic comes in when you learn that each and every one of these "micronutrients" work synergistically, meaning they all work together to nourish your body to perfection. Not a drop is wasted. How cool is that? And what a beautiful display of teamwork. Mother Nature has done all the work. You just sit back, munch out and get healthy.

But many of the foods we eat today have been processed into an unrecognizable form of their former self. And along with each stage of that processing, the whole food becomes just a shadow of what it once was. Along with the loss of appearance from its original self, it also loses so very many of those magical nutrients that were inherent from the time of its inception. Suddenly, your body may be faced with unnatural ingredients, chemicals, additives or preservatives. And frankly, your body just doesn't know what to do with it all. So it USUALLY just stores these excess ingredients in your fat cells or somewhere else in your body, which can eventuall lead to physical and mental challenges.

So perhaps you feel you have a great handle on why its important to focus your diet on whole foods. Bravo for you!

But are you as careful about the vitamin/mineral supplements you use? Meaning, are you finding your supplements from whole food sources? If not, why not? The same thinking applies -- a whole food supplement will have all the nutrients it needs to work synergistically within your body, working as a team to get the job done. But pop a man-made multivitamin in your mouth and what happens? Your body really doesn't have a clue what to do with it and MOST of your money will simply exit your body, the vitamin and your money flushed down the toilet.

Always remember that your body was made to digest whole foods, and it will naturally and brilliantly know exactly what to do with them. Organic are preferred, of course, whenever you can swing them.

Personally, I don't believe in large doses of vitamins and minerals in supplement form, and haven't used them since I went veg waaaay back when and learned about the power of whole foods. Instead, I recommend you search for organic whole foods that come in tablet, capsule or powder form that will give your body a wonderful nutritional boost that nearly all of us need in this day and age. What I love is that a whole-food supplement is just like the apple example, containing ZOUNDS of micronutrients that all work together as a team. Fabulous!

I've been using the same vegan whole food supplements since 1994 and honestly don't know what I'd do without them. Comprised of on an ancient superfood, they provide essential Omega 3 and Omege 6 fatty acids, proteins, complex sugars, vitamins, essential amino acids, and the full range of minerals, all in the perfect amounts that your body needs them and recognizes them. They give me energy while helping me to feel grounded and positive. I really can't say enough good things about them. It's completely amazing how good you feel when you simply give your body the micronutrients it needs to do its job. If you'd like to learn more about the organic vegan whole food supplements I use, please fill out this Contact form, including your phone number, and I'll give you a jingle.

Dear Sassy,
All I´ve heard the last few years is carbs are bad, carbs are bad, carbs are the devil incarnate. How is it possible that Vegans are generally a slim bunch and yet eat so much grain? Have we been misled? I have recently switched to a vegan diet, and I love eating like this, but I have maybe 5 kilos "extra".


-- Karry, Trieste, Italy

Buon giorno, Karry,

Greetings to you in your beautiful country of Italy. ;O)

You are certainly not alone in your confusion. Carbs were made out to be the "bad guys" by some fad diets that whipped through our land. These diets did such a big disservice to many because they failed to differentiate between "good carbs" and "bad carbs". Before we knew it, many people were believing that ALL carbs were bad and should be avoided at all costs.

So scary!

But what are carbs, exactly? Carbs (or carbohydrates) are what our bodies use for fuel. They come in two forms: fast-releasing and slow-releasing.

And therein lies the answer to our quandry.

Fast-releasing carbs (also known as simple carbs) include most refined foods and sweets, and foods made with sugar and honey.

Slow-releasing carbs (also known as complex carbs) include whole grains, veggies, most fresh fruit, and agave nectar (a natural substitute for honey), among other foods.

So what's the difference between these two groups? Well, as the name suggests, fast-releasing/simple carbs digest and release their sugars quickly. This causes a spike in your blood sugar followed by a drop. Over time, this can lead to glucose-related blood sugar problems and weight gain.

On the other hand, slow-releasing/complex carbs release their sugars very slowly, providing more of a steady flow of energy that lasts a long time. These are, obviously, the types of carbs you want to eat every day.

But what about NATURAL sugars, such as dates and raisins? These are actually considered fast-releasing and CAN raise your blood sugar level. But it's really only a big concern if you currently have a glucose-related blood sugar problem. Otherwise, eat them in moderation.

The reason many Vegans seem to be able to keep weight down is because the vegan diet (if done right) is chock full of whole foods like beans, grains, veggies, fruits, nuts and seeds that are mostly all complex carbs.

Of course, there's the "junk-food Vegans" who subsist on sweets and lots of pre-packaged and refined foods; these are usually the unhealthy or overweight Vegans who can't seem to lose weight even though they're eating a vegan diet. (There ARE exceptions to every rule, but if one is vegan and can't seem to shake the weight, examine your diet for the amount and number of fast-releasing carbs you're eating on a weekly basis -- you may be surprised at what you find.)

Hope this helps to explain things a bit for you.

For a little chart that gives you examples of fast- and slow-releasing carbs, please visit this Glycemic Index Chart. Foods that are considered "high GI foods" (or are fast-releasing) will have a number of more than 70. "Low GI foods" (slow-releasing) have a number of less than 55. "Medium GI foods" fall in between.

Thanks for writing, Karry. Ciao. :O)

Dear Sassy,
I've been hearing from many sources that soy is a "no no" now & you are recommending eating it as a major source of protein. I'm confused about this whole thing. What are your thoughts about this new "don't eat soy unless it's fermented" info? Dr.

Mercola goes on and on about it & I've gotten emails from other holistic groups as well.
-- Myndy, New York City, New York

Hi Myndy,

Great to hear from you.

You have touched upon a topic that is the cause of much debate. I can only share my personal thoughts and opinions, along with a healthy dose of personal experience.

When I went veg back in 1994, I was pretty clueless about how to create ANYTHING (veg or not!) in the kitchen. My diet was focused on lots of vegetables, fruits and pasta. Pretty much the same foods over and over again. And it actually worked beautifully for me. I lost about 20 pounds almost overnight ("working out" was NOT in my vocabulary, but hubby Jeff and I did a ton of walking which likely contributed to my weight loss). I looked great and felt fabulous and energetic.

Then I discovered tofu. Now, I thought tofu was sort of strange, so I didn't make it a lot. But when I did it was usually mixed up with veggies, or cooked into a quiche -- MAYBE once every two weeks.

But by 1998, I began to notice all the soy-based faux meats and cheeses in our natural foods store. I latched onto these products as though my life depended on it! They were just SO GOOD and really satisfied our tastebuds. It wasn't unusual for me to have a glass of soymilk with breakfast (usually on cereal), a vegetarian ham sandwich with soy cheese for lunch, a tofu pot pie for dinner, and soy pudding for dessert. Ack!

Fast forward to 2005, when for the first time I realized that I had slowly but surely been gaining weight in my belly, butt and underneath my upper arms. It had happened so slowly, that I honestly hadn't even noticed. And in looking back at journals, I was able to see how much MORE I was able to accomplish in a day, comparatively speaking. My complexion, hair, and nails were more dull and sad looking. My eyes just weren't as bright. I was depressed more often -- and I'm normally one of those sickeningly happy people (!). Something was definitely wrong.

And that's when I came across information about soy. As I said, this is a topic of fierce debate, so I'd like to state again that this is my personal experience, combined with my studies...

What I learned is that the soy topic is not black and white. Some soy foods are okay to eat, and some are not.

As a general rule, soy contains anti-nutrients and is a very difficult food to digest, overall.

But fermented soy such as tempeh contains beneficial bacteria and is actually easier to digest.

I think the confusion comes in because "soy" covers such a b-r-o-a-d range of products, from soy cheeses and faux meats to edamames to tofu to tempeh to miso and more! Make no doubt about it, soy is big business, and just as with any natural foods they can be made to be unhealthy. (Contrary to popular belief, the manufacturers of some of these soy foods MAY NOT have your best interests at heart).

Also, soybeans contain a large amount of estrogen, by nature. This is why soy is recommended to women who are going through menopause because the estrogen mimics their own depleting estrogen. Yes, soy can be helpful in this instance. But when we ingest soy products on a regular basis, we can create what's known as "estrogen dominance". You can imagine how surprised I was to discover that estrogen dominance can cause weight gain in the belly, butt and underneath the upper arms in women (who are usually the ones most affected by estrogen dominance) -- the very areas I was having the most challenges. And to expand on this thought, these enlarged fatty tissues produce MORE estrogen which induce even more fat gain! Oy!

After removing soy milk, soy meats, soy cheeses and tofu from my diet, for the most part and on a regular basis, I began to notice positive changes in myself. It certainly hasn't happened overnight, but it IS happening. My weight is slowly but surely returning to a normal and healthy weight for my height, and as a result my skin looks healthy and clear, my hair is thicker and shinier, my nails are stronger, my happiness and exuberance for life has returned.

Of course, I do occasionally indulge in, say, a veggie pepperoni and soy cheese pizza, but nowadays processed soy is a treat instead of a main protein source.

So here's my recommendation: Experiment on yourself. Remove ALL soy products from your diet for a period of 1 month, including the fermented stuff like tempeh. See if you notice a difference in yourself. Keep a journal so you can keep track of your weight, measurements, emotions, etc. Then slowly but surely, and one at a time, add in first the fermented stuff and then the processed soy and see how you feel after the addition of each one. What feels good to you, may not feel good to me, and vice versa.

And have no fears. We really don't need these soy products to survive. There are MANY OTHER sources of protein, including beans, nuts and nut butters, seeds and seed butters, veggies, grains and fruits -- basically everything else!

For a more detailed discussion about vegan protein, please visit the page on my site dedicated to this topic: Vegan Protein.

Hope this very long explanation has helped in some small way. :O)

A friend recently shared this with me and I found it utterly fascinating. Perhaps you'll enjoy it too? :O)

Take a good look at the family size and diet of each country, and the availability and cost of what is eaten in one week. Very eye-opening!


Italy: The Manzo family of Sicily Food expenditure for one week: 214.36 Euros or $260.11

Germany: The Melander family of Bargteheide Food expenditure for one week: 375.39 Euros or $500.07

United States: The Revis family of North Carolina (Sure hope most American families eat more fresh fruits and vegetables and less junk food than this family.)

Food expenditure for one week $341.98

Mexico: The Casales family of Cuernavaca Food expenditure for one week: 1,862.78 Mexican Pesos or $189.09

Poland: The Sobczynscy family of Konstancin-Jeziorna Food expenditure for one week: 582.48 Zlotys or $151.27

Egypt: The Ahmed family of Cairo Food expenditure for one week: 387.85 Egyptian Pounds or $68.53

Ecuador: The Ayme family of Tingo Food expenditure for one week: $31.55

Bhutan: The Namgay family of Shingkhey Village Food expenditure for one week: 224.93 ngultrum or $5.03

Chad: The Aboubakar family of Breidjing Camp Food expen diture for one week: 685 CFA Francs or $1.23

RECIPE OF THE MONTH

Dreaming of warmer weather? Me too! The sun has been shining on us here in Reno, but the air is till very cool.

Although this recipe, which is one of my favorites, calls for grilling your asparagus, you can feel free to roast in a 400F oven instead. This is delicious and will bring you right into asparagus season, which begins mid-April.

Vegan Grilled Asparagus Wraps
Serves: 4

• 1 cup uncooked quinoa
• Sea salt and freshly ground black pepper
• 3 Tablespoons fresh lemon juice
• 2 teaspoons lemon zest
• 2 teaspoons fresh thyme
• 1/2 cup Vegenaise, or other vegan mayo
• 1 pound medium asparagus spears
• 1/2 vidalia onion, sliced into 1/2-inch rounds
• 2 Tablespoons extra-virgin olive oil
• Grilled flatbread or tortillas (I like spelt tortillas)
• 1 small head red leaf lettuce

1. Heat a large skillet. Add quinoa and toast until fragrant, stirring occasionally. Add 2 cups water and stir. Bring to a boil. Cover, and lower heat to a simmer until quinoa is tender and quinoa filaments are visible. Turn off heat, and drain quinoa, if necessary. Stir in lemon juice, zest, mayo, and thyme. Season to taste with salt and pepper. Cover with lid to keep warm.

2. Steam asparagus slightly. Combine asparagus, onion and oil. Grill about 10 minutes until browned.

3. Spread 1/2 cup quinoa over a tortilla. Place some onions and 4 aparagus spears on the quinoa. Top with lettuce. Roll each sandwich tightly and cut in half, using wooden skewers or toothpicks to hold together, if needed.

Variations:

* Substitute couscous for the quinoa. * Asparagus can be roasted instead of grilled.

Source: VeganCoach.com Vegan Entrees

Happy cooking!

That wraps it up for this edition of The Golden Banana newsletter.

VeganCoach.com has been created to help YOU. To contact me with questions, comments or suggestions, please fill out the form on my Contact page.

Thanks! :O)
Sassy