July 02, 2008
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.
Hope this newsletter finds you happy and enjoying your summer. How about this crazy weather? Fires in the West, flooding in the Midwest. My heart goes out to all who are having to deal with the hardships this devastation brings.
Here in Reno, Nevada, our mountain views are shrouded due to the zounds of smoke from the 800+ fires in Northern California. Somehow it doesn't seem right to complain. I really don't like to point fingers, as a general rule, but I'm firmly convinced these weather changes have been brought on by global warming.
Did you know that the foods you eat have can actually contribute to global warming? Most people don't know that. Bravo to you if you've adopting (or have adopted) a vegan diet because it can help to bring our weather back into balance. Check out the book The Food Revolution: How Your Diet Can Help Save Your Life and Our World
Hope you enjoy this issue of The Golden Banana, which is actually created by you and the questions you send me. Do you have a question, comment, or something else you'd like to share with our growing community of Vegan Coach fans? Please don't hesitate to fill out the form on my Contact page. I look forward to hearing from you. :O)
It is my sincere hope that the information I provide on my little website VeganCoach.com assists you in being the healthiest Vegan you can be.
Wishing you a beautiful day! :O)
Sassy
PLEASE NOTE: For an easy-to-view version of this newsletter, or past issues, please visit the VeganCoach.com Backissues Page.
Vegan Diet & Nutrition Coaching:
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.
Created just for my newsletter subscribers, otherwise known as the Vegan Coach VIPs! ;O)
You'll have access to articles and advice that nobody else does -- just my way of saying "thanks for keeping me company in cyberworld".
The following pages are "password-protected" and will require a password from you. This password will change occasionally and you will always find the most current password in the most current Golden Banana Newsletter.
CURRENT PASSWORD = barley
p.s. case sensitive
A totally personalized and completely simple vegan nutrition test that can help to pinpoint specific areas of your YOU-NIQUE nutrition profile.
After taking the above Vegan Nutrition Test, visit this page to understand your results.
How To Create A Vegan Diet Menu Plan
Discover how to put together an easy everyday vegan menu for you and your family.
Stock Your Kitchen With These Vegan Ingredients
These basics will help you to create a delicious dish any time -- just add fresh whole foods.
The Vegan Mashed Potato Martini Bar
A Mashed Potato Martini Bar is an interesting and fun way to provide food at a wine tasting, dinner party, or martini party.
IN THIS ISSUE:
- Get *SAUCED* With Sass!
- Vegan Tip of the Month: Vegan Weight Loss
- Vegan Vitamin B12
- Is Vinegar Healthy For You?
- Vegan Relationship Survey
- RECIPE OF THE MONTH:Classic Vinaigrette
Get *SAUCED* With Sass!
How To Create Delectable
Meat-Free, Dairy-Free and Egg-Free Vegan Sauces
WITHOUT Recipes!
Vegan Weight Loss
Bathing suit season is in full swing in these parts. If you're like most people, you absolutely dread it. After piling on the pounds over our long winter's nap, it can sometimes seem nearly impossible to lose that weight; it can be so stubborn!
Over the past 3 years, I've noticed myself slowly but steadily gaining weight. Not a lot. But enough to make it so my clothes just weren't fitting me right anymore. But I could never understand the reason for it. I mean, I eat a healthy vegan diet focused on whole foods. So what gives? Although I "upped" the amount of time I spent working out, the weight stayed on.
SO FRUSTRATING!
It wasn't until I was cast in a play in a local theatre in which I had to walk around in a small towel (!) that I decided "Sassy, it's time to lose this stubborn 10 pounds once and for all."
And I did lose that 10 pounds, and then some! And it was FAR easier than I thought it would be. Here are some things that worked for me. If you're trying to lose a few stubborn pounds, maybe these ideas will work for you too.
- Set a goal for yourself. I've been hearing this advice for years, and always took it to mean "a weight goal". But instead, I now look at "the goal" as something that will motivate you to keep on track. There is nothing more motivating than having a REASON to lose your excess weight.
For me, the play was my motivation. Now that the play is over, I have another goal in mind: A weekend of lounging around with friends at a pool party in July. After that, my goal will be traipsing around a festival in the middle of the desert wearing as little as possible to keep cool. After that, it's getting ready for the beaches of Costa Rica this winter.
Goals can be different things for different people -- only you know what will work for you. But be specific with your goals! Saying you "want to lose weight" isn't enough. So set those goals one after the other to keep you motivated to keep on keepin' on. It's the only thing that's worked for me, and I hope it will work for you too.
- Although I usually recommend sweets only once per week, if you're trying to lose weight allow yourself sweets once every 2-3 weeks only. "Whaaaaat? Are you INSANE, Sassy? I need my daily dessert!" Listen, when you're really working hard to shed the pounds, it helps to remember that with every bite of dessert, that's just more time added to your workout to balance things out. After a few difficult and sweaty workouts, you might think twice about that piece of cake or vegan ice cream. Clear your cupboards of all sweets to avoid temptation. ;O)
- Is a bulging tummy your biggest challenge? It may shock you to learn the reason for this: Undigested foods that pile up in your intestines. Before you know it, your intestines are stretched to their limits creating the infamous tummy bulge.
I found that using Dr. Natura's Colonix Cleansing System helps your body to flush out these undigested food particles and other nastiness that has accumulated in your body for weeks, months, even years. I've heard that most people who use this cleanse notice a flatter tummy, and I couldn't agree more! My tummy is FINALLY as flat as it was when I was in my mid-20's! The cleanse is vegan, by the way. I recommend a 2-month cleanse.
- Exercise. Okay, here's the deal about exercising. I used to despise it. Seriously. But please believe me when I tell you that you just have to begin. Do a cardio exercise (such as walking, jogging, swimming, etc.) 30 minutes/day for 7 days straight and it will become a habit. A fabulous habit that you'll actually crave!
After the 7-day mark, take a day off and then work out 6 days a week, with one day off per week (Sundays, for me).
When you're ready, add in some light weight training, and include some of those usually-dreaded sit ups, leg lifts and squats. Once you begin to see results you'll be hooked, and this will become your new motivation.
So, do you have to work out 6 days a week for the rest of your life? Well, if you want to you can, but you'll likely get to a point where you can judge the number of times you need to work out to keep your new healthy figure. Play it by ear, listen to your body, and adjust your workouts accordingly. ;O)
By the way, I like to use the steam bath in my gym after my workout -- sort of the icing on the cake. I really look forward to that steam to relax my aching muscles. Find your own "post-workout" motivation.
- Completely cut out very starchy foods, such as bread, pasta, and rice. Instead, enjoy grains such as quinoa, millet, and buckwheat.
Now, you don't have to say goodbye to your favorite bread, pasta and rice dishes forever. But if you cut them out completely for a couple months, and then slowly add them back in, you're more likely to see and feel the difference just one plate full will make and you can adjust your new diet accordingly. This is not about not allowing yourself certain foods anymore, it's about thinking more logically about the consequences of what you eat and how often you eat it.
Stuff yourself to the gills with veggies including lots of leafy greens, salads, and fruit.
- Cut out any and all pre-packaged and processed soy products, such as soy meats/cheeses/milk/sour cream/cream cheese/tofu, etc. Turn to oat, almond or rice milk instead of soy milk. I believe there's a connection between soy and weight gain due to the estrogen inherent in soybeans, and estrogen makes your body hold onto fat! Others may argue the point. But hey, dropping the soy worked for me (and Jeff too), so I'm firmly convinced. I've allowed myself tempeh, which is a healthy fermented soy product, once a week just to keep things exciting.
Now that I've reached (and even surpassed) my goal, I occasionally enjoy those fun soy products, but now it's once every week or two instead of on a daily basis.
- Finally, drink lots of pure clean water! 8-10 glasses per day MINIMUM. No more sodas or other sugary beverages. If you're a beer drinker, cut back on the quantity since it also contains estrogen. If you like to imbibe, choose red wine instead.
- Vinegar creates a temporary warming circulation of energy in the body and removes stagnant blood.
- The sour and bitter flavors of vinegar reduce accumulations in the liver and abdomen resulting from a rich diet. Lemon juice helps in this manner to some extent but is a cooling and more moderate remedy.
- Vinegar neutralizes poisons in the body.
- Vinegar removes parasites and most worms that live in the digestive tract; soak raw salad vegetables in a dilute vinegar-water solution to remove parasites (Sassy sez: I use lemon juice in water to clean my veggies.)
- 1 Tablespoon apple cider vinegar
- 1/2 teaspoon Dijon mustard
- 1/8 teaspoon sea salt
- Dash black pepper
- 3 Tablespoons extra-virgin olive oil
Remember, a weight loss of 2 pounds per week is a healthy goal.
And always keep in mind that you're moving towards a healthier way of life. It's not about the bathroom scale, it's about how you look and feel about yourself. Good health is the TRUE goal -- weight loss is just a nice perk. ;O)
Dear Sassy,
My family and I became vegans about a year ago and feel great with the new lifestyle change; however, everyone is asking how are we getting the B12 and all of the nutrients especially since I have growing young children. Are there vegetable sources that you can get B12 from and also if B12 is not found in any plant sources, if it is man-made is it safe to consume? Is it a by-product from animals or what?
-- Letha, Stone Mountain, Georgia
Hi Letha,
Your question is so important. Many people "go vegan" without giving a thought to B12, so I commend you on your desire to learn more about this very important vitamin.
Vitamin B12 is found in our soils. When a cow, for instance, eats grass, she's also eating this vitamin B12-enriched soil. When one eats animal products, vitamin B12 just happens to come along for the ride.
Vitamin B12 is not an inherent part of plant products; however, B12 can be found on the outside of the plant if it's picked fresh from the garden, covered in dirt, and you eat it without washing it. I don't know about you, but that doesn't sound very appetizing to me. ;O)
Instead, add vitamin B12-enriched foods to your diet. Your goal is 5 micrograms per day. Such a tiny amount, yet so very important to your good health. Look for B12-fortified nutritional yeast (I like Red Star), and B12 fortified foods and beverages (check the labels to be sure they're actually fortified with Vitamin B12. Look for at least 50% of the U.S. RDA, which is equal to 3 micrograms and adjust your intake accordingly).
Add B12 supplements to your diet. I like these B12 tabs by DEVA because they have B12 AND folic acid smooshed together in one tablet. Vitamin B12 and folic acid are very close pals. They have many functions in common, and each requires the presence of the other to do its best job.
Check out the Vegan Vitamin B12 page of my site devoted to this very topic.
Finally, please pick up the book Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet
Thanks for writing, Letha.
Dear Sassy,
I have heard about the "wonderful benefits" of Bragg Organic Apple Cider Vinegar. I have also heard that vinegar is not good for the body. Who am I to believe?
-- Dotti, Miles, Mississippi
Hi Dotti,
What an interesting question!
When most of us think of vinegar, we picture distilled white vinegar. This vinegar may be fine for some household uses, but it really shouldn't be used internally. It's pretty nasty stuff once it enters your system, and can actually pull minerals from your body.
Quality vinegars such as organic, naturally brewed, unfiltered and unpasteurized versions of apple cider, (brown) rice wine, white wine and umeboshi can be quite good for you.
In fact, they actually contain their own minerals. I've been preparing food with Bragg's Apple Cider Vinegar for years and years and I just love the unique taste. But vinegar is potent (as you can tell by the aroma), and should be used sparingly.
One of my favorite reference books, Healing With Whole Foods: Asian Traditions and Modern Nutrition (3rd Edition)
As you can see, quality vinegars are very beneficial to our good health. Apple cider vinegar has been used through the years as a folk remedy for many types of disorders. I highly recommend replacing distilled vinegar with apple cider vinegar (and other quality vinegars).
Hope this helps, Dotti. :O)
Dear Vegan Coach VIPs...
Recently I was asked to participate in a Vegan Relationship Survey by M. Butterflies Katz. If you're vegan and have a few minutes, please click on the link below to participate in this survey too. Miss Butterflies will be very appreciative. :O)
VEGAN RELATIONSHIP SURVEY
This survey is being conducted by M. Butterflies Katz, who has published several popular articles on vegan subjects, including ‘vegan companies’, ‘vegan-organic gardening’ and ‘feeding your pets vegan’.
The results of the survey will be used to research an article that will be published on-line and in magazines.
You can answer anonymously if you choose. Please circulate this questionnaire to other vegans.
Click on the following link. It is easy and quick and will
send it directly to me! Thanks for your participation.
Click here to go to the survey.
RECIPE OF THE MONTH
Here's an easy peasy vinaigrette that you can whip up in seconds to top your next green leafy salad.
Enjoy!
Classic Vinaigrette
Yield: 1/4 cup
Serves: 2
(Recipe can be doubled or tripled or more!)
Place the vinegar, mustard, salt and pepper in a small mixing bowl and whisk to combine. Add the olive oil and whisk until smooth. Store in a glass jar in the refrigerator where it will keep for one week.
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
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