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 a beautiful day,
Sassy

IN THIS ISSUE:

• Cooking Turnips and Turnip Greens
• Nutrition For Vegan Athletes
• Healthy Snacks
• Menopause and Fibromyalgia
• Candida and Nutritional Yeast
• Low Energy

Dear Sassy,
I know that boiling turnip greens cuts down on the nutrient content. However, if I want to boil them, how long do the turnips have to boil/simmer before adding the turnip greens?
-- Christina, Puducah, KY

Hi Christina,
Great question! The time it takes to make boiled turnips will depend on how you've decided to prep them, taking anywhere from 5 to 20 minutes. There are many ways to cook your turnip greens, but as with most greens can take from 5-10 minutes to cook, depending on your personal taste.

Cubed turnips take right around 5-10 minutes to boil, so why not boil them for 5 minutes, then add the greens for 5 minutes. See if this gives you the tenderness you're searching for. If not, shorten or legthen your cooking time for your next turnip cooking adventure.

Above all, remember that there is no right or wrong way to cook. Discover what works best for you. ;O)

Dear Sassy,
I am an endurance athlete (triathlon/duathlon) who usually competes in longer races. I have been vegan for a few months. I used to eat primarily chicken etc on salads. Pasta before races etc.

How should I formulate a diet (that is easy, I am a full time Sergeant with Manalapan Police and I work rotating shifts) that will complement my racing and training. I do not mind eating the same foods as I am not into cooking. I do have a Vita-Mix which I love and I consume 1-3 juices a day.

I have had trouble finding literature for a vegan athlete and so many people are telling me that I need to eat more protein for recovery.

A lot of my friends are very curious about how my racing will go now that I am Vegan. So far I have had good results, but now my racing and training will be getting much longer and harder. I know if I do well, others will follow and try the vegan thing. :)
-- Maggie, Manalapan, NJ

Hi Maggie,
Ooooh, I'm drooling!! I've been trying to find the time to begin training for a marathon myself. Some day! (sigh)

Although I have a good idea of what most Vegans who partake in light exercising (walking, running, swimming, etc.) need to stay healthy and strong, I'm not as versed in the needs for an endurance athlete.

So I'd like to refer you to a book that will answer all the questions you have about how to forumulate a diet that will work for you. You'll discover the foods to eat to provide balanced nutrition (protein, carbs, fats, etc.), carb loading, vitamins and minerals, maintaining proper hydration, and foods to bring when you're traveling for a competition. Follow this link to learn more: Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet

And congratulations for leading the way in showing other endurance athletes that you can be vegan and remain competitive. Best wishes!

Dear Sassy,
What are some good (and filling) vegan snacks that I can take to work? I take fruit, but it doesn't fill me up.

For instance, I had cereal for breakfast today, and a peanut butter and jelly sandwich for lunch, but by 3:00 pm, I'm very hungry and a piece of fruit just doesn't cut it.

I have already driven home with my stomach hurting because I'm hungry! Now I've gotten into the habit of eating pretzels and microwave popcorn, and I know it's just junk. Any advice would be really appreciated. Thanks!
-- Sandra, Cheswick, PA

Hi Sandra,
Bringing healthy snacks to work is a great idea. I've created a list for you below of some to try. However, before we get to that I'd like to suggest that you also try to eat more food for breakfast and for lunch.

For example, you had cereal for breakfast. Try topping that cereal with some fruit, and adding in some toast with peanut butter and jelly.

For lunch, consider bringing something a little more substantial to keep your motor running strong. Try a lentil or vegetable soup with crackers, a tofu "egg" salad sandwich, or a big green salad with the dressing on the side. Also pack along some raw veggies and dip or dressing, and a piece of fruit.

When hunger strikes between meals, try on some of these ideas and see which ones work best for you. Some of them may require a little preparation. So be sure to set aside 10-15 minutes a couple times a week to prepare snacks to bring to work. Yes, it's a little more work than simply popping money into a snack machine, but the health (and usually taste!) benefits are far greater.

By the way, pretzels and popcorn are great snacks! Just try to purchase healthier versions (such as organic) versus buying from a snack machine. To flavor your popcorn, try a little melted non-dairy butter (like Earth Balance), sprinkling wtih nutritional yeast and a little sea salt. I would suggest you make your popcorn at home. Once cooled, store in an airtight container and fill a sandwich bag for work each day.

Let me know how it all works out for you. Enjoy!

• Dried fruit;
• Bagel (toasted, if possible) w/hummus and sliced cukes;
• Nuts;
• Raisins or dates;
• Vegan muffins;
• Crisp veggies w/dip (hummus, baba ganoush, salsa, guacamole, peanut butter). Or use homemade pita chips for dipping -- simply slice pitas in two halves and bake in a 350 degree oven for 5-10 minutes or until crisped to your liking. Once cooled, break into dipping-size pieces;
• Trail mix;
• Avocado half -- eat it with a spoon right out of the shell;
• Edamames (fresh soy beans);
• Tortilla chips with bean dip;
• Graham crackers with applesauce for dipping.

A dear friend of mine makes a fantastic line of vegan snack bars that are not only delicious, but highly nutritious. Carolyn uses organic fruits and nuts in her bars. They're also gluten-free, dairy-free, soy-free and corn-free! They're truly a yummy and satisfying snack.

Check them out here: ChefCarolyn.com's Delectable Agape Bars. And tell her Sassy says "hi!" ;O)

Dear Sassy,
Will becoming vegan help menopause and fibromyalgia symptoms?
-- Vee, Sacramento, CA

Hi Vee,
I'm not a doctor and would never try to act as such. VeganCoach.com focuses on vegan cooking and nutrition for the general population. So I'd like to point you in the direction of the Physicians' Committee For Responsible Medicine website where you can research the answers to your questions.

PCRM.org on Menopause

PCRM.org on Fibromyalgia

Best wishes, Vee. Please do keep in touch and let me know how it all works out for you.

Dear Sassy,
I'm just getting rid of candida. Do you think I would have a flare up since Candida feeds off yeast?
-- Miljan, Chicago, IL

Hi Miljan,

Not all yeasts are created equal. Candida yeast and nutritional yeast are two completely different types of yeast.

Nutritional yeast is a healthy yeast which has some fantastic nutritious qualities which are extremely helpful for our good health, such as good bacteria and B Vitamins (including B12 -- check the label).

Candida is a variety of yeast that almost all of us have in our intestines. Under normal circumstances the yeasts live in harmony with us through a delicate balance of bacterial types. A yeast infection, however, occurs when a certain set of circumstances allow and encourages its growth.

Candida (or candida albicans) releases powerful poisons as it multiplies which circulate in the bloodstream causing all kinds of symptoms and disorders.

In short, feel free to enjoy your nutritional yeast. And congratulations to you for taking the steps necessary to rid your body of the evildoer candida albicans. ;o)

Dear Sassy,
I've been a Vegan for 9 years now and I'd never change it for anything. But I'm still not getting any energy. Any advice?
-- Lori, Cambridge, Ontario Canada

Hi Lori,
Nine years is a long time to go without the energy you need to feel healthy and strong. There could be any number of reasons why your energy has been low which can be discovered by working closely with your doctor.

If you feel your diet could be the reason for your low energy, I'd like you to take a long hard look at your daily diet. And there are two areas you should concentrate on:

1. Are you getting enough water? Most people are dehydrated and don't even know it. You must drink between 6-12 glasses of water per day to provide your body what it needs to do its job. If you eat lots of water-rich foods (such as fruits and veggies), then feel free to drink less water (6-8 glasses). If the amount of water-rich foods you eat is small, then drink more water (10-12 glasses per day).

2. Are you eating enough whole grains and whole grain foods? Whole grains provide our bodies with the complex carbs we use for fuel. If you're feeling worn out, it could very well be that you simply need more of this fabulous, healthy fuel to keep you going. As complex carbs digest, they provide us with a steady and balanced metabolism and a complete complement of necessary nutrients we need.

How much do you need? The average person should consume 6-11 servings per day, keeping in mind that a serving size is usually MUCH smaller than you might think. (For instance, 1/2 cup of cooked grains = 1 serving.) Include not only grains but whole grain breads, pasta and cereals too.

Please visit VeganCoach.com's Whole Grains page to learn how to prepare these very important, necessary and energy-giving foods.

If you feel you have the 2 above points covered, and you're getting enough rest and proper exercise, then I urge you to contact your doctor as there may be something underlying going on.

Best wishes, Lori, and please keep in touch.

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