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.

Well, as luck would have it, there was a glitch in the delivery of last month's newsletter and over 100 of you didn't receive your copy. Please accept my apologies. You can catch last month's newsletter here:
The Golden Banana, Issue #18

I'm very, very happy to announce the release of my NEW EBOOK that many of you have been patiently waiting for. Get Sauced With Sass! is a step-by-step instructional guide that will teach you how to create creamy and yummy sauces from scratch using ingredients that most whole-foods kitchens have on hand at any given time.

There's more information about this fun, one-of-a-kind ebook below, but here's a link if you're in a hurry. Get Sauced With Sass!

Since we're right smack dab in the middle of holiday season, most of this issue focuses on this topic. What do you serve family and friends at holiday parties? How do you handle being vegan around non-vegans? And this month's recipe is a yummy delight: Holiday Nog!

Plus, keeping your kids healthy during the cold/flu season, the conversion of DHA (long-chain fatty acids) in the vegan diet, and vegan Tums.

Hope you enjoy this issue of The Golden Banana, which is actually created by you with 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 holiday season! :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.

"Working with you, I felt at ease right away. You were very concerned with what I was or was not doing and helping me eat right as a Vegan. I felt like you were a good friend and even a family member."- Aleta J., Claremont, California

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!
• Vegan Tip of the Month: Kidetox!
• Vegan Holiday Appetizers
• Dealing With Family During Holiday Mealtime
• Are Tums Vegan?
• DHA: Long-Chain Fatty Acids
• RECIPE OF THE MONTH: Vegan Holiday Nog

Good news!

Get Sauced With Sass is complete and ready for you! Whoo-hoo!

You're going to LOVE this book. Early reviews are coming in. Everyone is having fun with the book and learning a lot.

"What's the deal with sauces, Sass?"

Well, over the years, I have discovered that sauces are the key to a satisfying whole-foods diet.

But when you think of making a rich and creamy dreamy sauce, it usually conjures up images of long and difficult recipes that only a top chef could create -- made with animal products such as milk, cheese and eggs.

Wouldn't it be fun if you could learn how to cook delicious and creamy dreamy VEGAN sauces quickly and easily?

With Get Sauced With Sass! you can.

Because you'll learn to use the vegan ingredients you have on hand to make creating a sauce super duper convenient.

GSWS contains a full explanation of EASY techniques used in creating a sauce from beginning to end - including assignments for hands-on learning.

In Get Sauced With Sass! you'll discover:

• How to create yummy and creamy whole-foods sauces from scratch without a recipe;
• How to make sauces that are nutrition-focused, cholesterol-free, dairy-free, egg-free and 100% vegetarian and vegan.
• A full explanation of EASY techniques used to create a sauce from beginning to end - including assignments for hands-on learning;
• How to become a better whole-foods cook -- most of the cooking basics in Get Sauced With Sass! translate to other dishes.

All the tools you need can be found within the pages of this book, including:

• Ingredients that form the base of your sauce;
• Liquids for the proper consistency;
• Healthy fats for the rich mouth feel;
• Flavors to balance your sauce.

Your mission: Simply mix and match to build a winning sauce.

Yes, it's THAT easy.

"I really can't believe how your book has opened my eyes up to another realm of sauces and has gotten me back into more vegetarian/vegan/healthier cooking! Thank you so much."
-- Chef Francie Fuhrel, Las Vegas, Nevada

"I love your approach, teaching an understanding of the foundations of great sauces. Your readers will be encouraged to get comfortable and creative in the kitchen and move beyond rigidly following recipes. You should be incredibly proud of it!"
-- Chef Jesse Miner, San Franciso, California

"You have compiled an instructional guide that will help people to learn to cook with creativity. This book is not just another compendium to add to the bookshelf. It is something that should be kept in the kitchen, in the brief case, and on the bed stand at all times."
-- Jessie "Chopper" Ferraris, Half Moon Bay, California

"Get Sauced With Sass is fresh and original, and would inspire many people to just go into the kitchen and see what they have available to create a sauce. The book is INCREDIBLE!"
-- Chefs Sara and Dave Levi, Durham, North Carolina

For a short time, Get Sauced With Sass! is being offered at a reduced price. Just my small way of helping with our economic woes, making it affordable for more people.

Now anyone can get started immediately learn the secrets to quick, easy and delicious whole foods meals and sauces.

Create creamy, rich, and healthy dairy-free, egg-free, and meat-free sauces. Get Sauced With Sass! is a one-of-a-kind book that will bring you years of saucy adventures.

Since this is a downloadable e-book, you get INSTANT ACCESS to the delicious tips and techniques in Get Sauced With Sass!
Pages: 107
Introductory Price: $27
(Ends December 31st)

"Your Quick Guide To 'Vegan Flavor Matches'”.
Flavor matches take the guesswork out of cooking. GSWS uses flavor matches that can be found throughout VeganCoach.com. Flavor Matches are simply the easiest and fastest way to create meals that are yummy and good for you by simply using what you have in your cupboards and fridge at any given time.

And these "Vegan Flavor Matches" can also assist you in creating sauces from scratch too.

But this 27-page e-book puts all these flavor matches in one place, in your hot little hands.

"Sassy's Top 10 Favorite Recipes".
With 14-years of experience as a vegan, I've tasted and created a LOT of recipes. This 28-page gem of an e-book contains 10 of the tastiest recipes (with photos!) from The VeganCoach.com "Everyday Vegan Cooking and Nutrition" blog.

You're going to love these recipes!

Thank you!
Happy cooking!
xoxo
Sassy

My favorite "internal cleanse" company has come up with a brand new way to keep your kids healthy, especially this winter.

Kidetox is designed specifically for your little ones. (And the name is pretty cool.)

And of course, it's 100% vegan.

Perfect for kids who:

• Have irregular bowel movements
• Suffer from weight issues
• Consume a lot of junk food and soft-drinks
• Suffer from low energy and fatigue
• Catch everything that is going around
• Have a lot of gas and other digestive troubles
• Have a difficult time concentrating at school
• Suffer from food and/or environmental allergies

Kidetox is very easy to use and takes only a few minutes each day. Unlike the adult cleansing system Colonix which comes in the forum of capsules, Kidetox comes with handy dandy droppers and chewable tabs.

This is the first and only detox cleansing system available that is made specifically for kids (age 4 and up).

Q: How long should my child take Kidetox for?

A: This really depends on the age and level of toxicity of your child. We recommend a minimum of one month with up to 2-3 months for older children.

Q: How long before we see results?

A: Every child is different but usually by the second or third week, your child will start looking and feeling better.

Q: Does my child need to increase his/her water intake while on the Kidetox program?

A: Children need pure clean water in order to grow and thrive. This is even more important during the cleansing process in order to assist the body in removing toxins. Try to get your child to drink at least 4-6 (8oz) glasses of pure filtered water a day, or more if he/she is very active physically or if you live in a very hot climate. Please do not substitute soft-drinks or fruit juices for water!

Q: Is there a special diet to follow while taking Kidetox?

A: We know how hard it can be to get children to eat healthy! Although no particular diet is needed for Kidetox to work, eating healthy foods is always a good idea. A diet containing plenty of organic fruits, vegetables, whole grains, legumes, nuts and seeds complements this program very well. Try to limit your child’s consumption of red meats, cured meats (such as hot dogs and bacon), refined foods, canned foods, junk food, sugar, salt, saturated fats, sweets, food additives, colorings and preservatives while cleansing.

Q: My child is overweight. Will this help him lose weight?

A: Toxins that build up in the body can add many extra pounds and interfere with proper metabolic function. Once the toxins are removed, digestion and assimilation improve and your child will have a much easier time reaching and maintaining his ideal weight. Of course, a healthy diet and exercise are also crucial for long-term results.

Q: My child is underweight already. Will he lose more weight on Kidetox?

A: A possible cause of your child being underweight could be the improper absorption of nutrients. With the removal of toxins and improvement in digestion, your child will be healthier and happier, making it easier for him to come closer to his ideal weight. Of course, a healthy diet and exercise are also crucial for long-term results.

Q: Will Kidetox interfere with my child’s medication?

A: Our experience is that Kidetox does not interfere with medications or other nutritional supplements. If your child is taking medications and/or has a serious medical condition, please consult your physician before starting a detoxification program.

Click here to learn more about Kidetox.

Here's to the good health of your little whippersnappers. :O)

Dear Sassy,
I have just been a vegan about a year and half. I have a big Christmas party every year for around 75 people who are used to having meats and dairy items in most of my appetizers.

I have searched vegan appetizers all over the place (finger foods) and it seems most of them are dips and such. Do you know of recipes that would be hearty enough for men who are used to eating turkey on rolls, etc.?

I use a caterer each year and was wanting to provide him with recipes he could use that were mostly vegan but substantial enough for all the carnivores that will be there. I like to use finger foods at my party so people dont have to use silverware to eat and it is easier. Please help me find some great vegan party appetizers so I can have a totally vegan party!
-- Nancy, H., Tyler, Texas

Hi Nancy,
Congratulations on going vegan! Bravo! Your question is one that many vegetarians ask during the holiday season.

I think it will be best for you to take your focus off trying to replace the dishes you USUALLY serve, and instead offer up some fun and new ideas for your guests to try. Like stuffed mushrooms, mini pizzas, spring rolls, pierogies, or jalapeno poppers (made with non-dairy cream cheese which you can find in most natural foods stores or it can be ordered).

I have a few appetizers on my site. The Cheesy Mustard Bites are great. And the Pepperoni Rollups are HEAVENLY and always scarfed down by my non-vegetarian friends in 2 seconds flat -- always the first thing gone at a party! Seriously.

VeganCoach.com Appetizers

I lifted the following ideas from the websites below, where you'll find lots more yummy-looking appetizers. :O)

Vegan-Food.net

WebEcoist.com

VegWeb.com

Hope this helps!

Dear Vegan Coach VIPs,

Occasionally I receive an email from someone who has gone vegan, and just doesn't know how to deal with non-vegan friends and family when it comes to mealtime, especially around the holidays. "What will my friends think?" "What should I serve them?" "Will they WANT to touch my vegan food?"

Take it from experience here, it's EASY to think your friends will not want anything to do with your vegan grub. That's EXACTLY what I used to think, so I was afraid to serve my friends any of my homemade vegan food.

I would rather buy a bag of chips with some sour cream dip at the store than make one of my yummy tasting and healthy dips. Just to make them comfy!

But over time, I have learned that my friends (and even some family members) are actually INTRIGUED by the food I make. I have wonderful dinner parties nowadays and my friends look forward to them. They tell me all the time how much they love my food. And I know they're serious because they finish their plates and go back for seconds.

Of course, they will likely never go vegan or even vegetarian, but I totally dig that I'm the one who intrigues them. That's pretty cool. Recently, one of my girlfriends said she made a vegan lasagna without even asking me for assistance. Double cool!

And soooo many people tell me they love that I lead by example and I never expect them to follow suit, which really makes them comfy and makes them WANT to be near me, which gives me more a chance to lead by example. It's SUCH a win-win.

So, here are my top 3 bits of advice, gleaned from personal experience over the years...

1. Keep an open mind with your friends and family - they might actually enjoy your vegan food;
2. Never try to force your beliefs about veganism on them. Let them know that you don't expect them to go veg, but you really appreciate their support in your decision;
3. BE YOURSELF -- if they don't like the new you, then that's SOOOOO their problem. You have to be true to yourself and your decisions in YOUR life.

Some people are so afraid us Veggies are going to try to "convert" to our "vegan religion". I understand this because I used to feel EXACTLY the same way when hubby went vegetarian before me.

Just stay your course, smile, and lead by example. It's truly the best way I've found to deal with non-vegetarian friends and family.

I wish you all the best in your vegan journey.

Hugs!
Sassy

Dear Sassy,
The main ingredient in antacids is calcium carbonate which, I understand from Wikipedia is mainly derived from shellfish and eggshells. Is there a "vegan Tums"?
-- Conni, Gulf Shores, Alabama

Hi Conni,

Great question!

I was under the impression that Tums are not vegan; however, a visit to their website shows that they are, indeed, vegan. Except for their E-X Sugar-Free Tums. You can read about it on the Tums website.

Personally, if I suffered from a digestive disturbance that necessitated Tums, I would opt for a more natural remedy.

Here are some ideas for you to play around with:

1. VeganEssentials.com sells a chewable calcium supplement called Chewable Cal-Mint Calcium by Freeda that actually works as an antacid. Apparently it tastes a little strange, but does the trick;
2. Some old wives' tales include chewing almonds and eating a spoonful of raw oatmeal flakes;
3. On a more personal note, my husband Jeff used to eat Tums day and night before he went veg. Now, he never, ever needs them. Going vegan cured him! He hasn't had heartburn since 1994.

Challenges such as heartburn, gas, etc. are usually caused by an underactive stomach. There is a page on my site dedicated to this topic, and you can find it here (the password is "squash"):

VeganCoach.com - Underactive Stomach

All the best!

Dear Sassy,
I have heard that fish has longer Omega 3 chains then, for example, nuts. Therefore, my friend who eats fish is telling me that since I'm vegan I am not getting enough Omega 3 fatty acids.

As vegan, my number one priority is the fact that I am saving animals not the health, but do you have nutritional information I can use in the future?
-- Jakub M., Lakewood, Ohio

Hi Jakub,

Long-chain Omega 3s are extremely important to our good health. The study of these fatty acids is ongoing, and trying to explain how it all works in this little newsletter would be difficult at best.

But I'll take a little stab at a very general explanation.

But let's be clear -- we're talking about LONG-CHAIN OMEGA 3 FATTY ACIDS here, not simply Omega 3 fatty acids. There is a difference.

Your friend is correct that long-chain Omega 3s are found in abundance in fish.

Plants provide very little (if any) long-chain fatty acids.

But that doesn't mean that Vegans and near-Vegans are missing these important fatty acids.

The key lies in whether or not your body is sufficiently converting the necessary parent (shorter-chain) fatty acids into long-chain fatty acids.

I don't want to get too complicated here, because it is a rather deeeeeep topic.

But there are some factors that one needs to be aware of that can decrease the conversion of parent (shorter-chain) fatty acids to these important long-chain fatty acids.

These factors include:

• excessive intake of Omega-6 fatty acids;
• excessive saturated fat, cholesterol, and trans fatty acids;
• insufficient intakes of calories and protein;
• deficiencies of vitamins and minerals;
• alcohol.

Other factors include:

• stage of life (infants and the elderly have difficulty with the conversion to DHA);
• those with diabetes;
• chronic disease;
• genetics;
• smoking.

If you're eating a healthy vegan diet, yet see yourself in any of the above points, then you may not be getting the important long-chain fatty acids you need.

It's very easy to supplement these long-chain fatty acids, also known as DHA. Two excellent supplements I recommend are O-Mega-Zen Liquid Vegan DHA Supplement by NuTru and DEVA Omega-3 DHA Supplement - Softgels.

Again, this is a very complicated topic, and this little column is just not doing it justice!

I highly recommend you grab a copy of Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet by Brenda Davis, R.D. & Vesanto Melina, M.S., R.D. I practically worship these ladies -- they're brilliant, and very well versed in the nutritional needs of Vegans.

Best wishes, Jakub.

RECIPE OF THE MONTH

Holiday time means EGGNOG! But if you don't eat eggs, what are you to do?

This is a yummy Holiday Nog made from almond milk that is delicious AND nutritious - and EASY TO MAKE. Drink to your heart's content!

Vegan Holiday Nog

4 cups almond milk
1/2 cup date paste (see below)
2 Tablespoons pure maple syrup
2 frozen bananas (can use unfrozen too)
2 teaspoons flax oil
2 teaspoons vanilla
1/4 teaspoon nutmeg
DATE PASTE
1/2 to 1 cup dates
Water

1. To Make Date Paste: Add dates to a blender. Fill with water until water comes up to 1/2 to 3/4 of the dates.
2. To Make Holiday Nog: Blend all ingredients except the bananas. Blend bananas in at the end. Serve immediately. Sprinkle with additional nutmeg.

Happy slurping!

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