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.

2009! Can you believe it? This will mark my 15th year as a vegan. And they said it wouldn't last! ;O)

In this month's Vegan Tip of the Month, I'll share two ways Jeff and I stay well during the colder months when everyone around us seems to be getting sick. I hope you'll find these suggestions timely and helpful.

One question that seems to pop up time and time again is: Isn't it expensive to be vegan? On the contrary, it can actually be less expensive.

So there, now you have no more excuses. tee-hee!

Seriously, though, since eating vegan (if done right ) revolves around grains and beans and veggies, it can actually be less expensive to be a vegan. This may be especially helpful in these days of job layoffs and cutting corners and...

...cheaper gasoline? (Just had to put it out there. I mean, WTF?)

On a separate note, this month also brings a new President into office. Although I'm passionate about the topic in my everyday life, you won't usually find me talking politics on VeganCoach.com.

But I do hope you'll join me in sending our future President Obama lots of good thoughts (with a huge dose of patience) as he begins his journey into the unknown. It won't be easy -- for any of us, I'm sure. Let's do our best to stay positive, co-operative and hopeful for the changes we so badly need.

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 the most miraculous and brilliant new year! :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:

• Vegan Tip of the Month: Staying Well This Winter
• Meat Addiction
• Frugal Vegan
• Sample Recipes from "Get Sauced"?
• Homemade Vegan Shake (and other treats)
• RECIPE OF THE MONTH:Foolproof Brown Rice

It's winter. And that usually means everyone is getting sick all around you. But you can put up your dukes and fight the germs off with these top tips that Jeff and I use to stay well.

1. Have you ever noticed that most of the time you get sick it begins with a sneeze. Then a sniffle. Before you know it, your nose is running. Next comes the sort throat. Followed by a cough. Notice a pattern here? The germs are moving their way down. And once they hit your chest, feggetaboutit! To the doctor you go because at this point you usually require anti-biotics.

So the key is to stop those germs while they're still in the nose. And the best way to do that is so incredibly easy and inexpensive, that your doctor will probably get mad at me for sharing this information.

Go to your local drugstore and buy a netti pot (also known as netty pot and neti pot). What is a netti pot, you ask? It looks like a small bottle that you would rub for a magical jeanie to come out of, and they come in many different colors and materials.

But you can just get your butt to your local drugstore and buy an inexpensive plastic one that comes with little packets. You open a packet and pour it into the netti pot, along with lukewarm water. Then run the water through one nostril and out the other.

I know, it sounds strange! But it's A-MAZ-ING. And drug free since the main ingredient is salt. The netti pots come with instructions, and you can find all sorts of helpful YouTube.com videos that can instruct you on how exactly to use it.

Believe me, once you start cleaning your nose, you will wonder how you ever lived without your netti pot.

Jeff has written an excellent article on just why you need a netti pot, and you can find that here: Staying Well With Salt. He also talks about the importance of gargling with salt water to keep your throat free from germs. An old wives tale that is brilliant because it works.

2. Another reason you're getting sick? A dirty colon. Okay, I know it can be uncomfortable to talk about your (ahem) nether regions. But we all have to deal with this topic, so let's just do it, okay?

If your colon is plugged up and you're not eliminating properly (which is around once for every meal you eat), then you could be re-introducing bad germs back into your body.

If your tummy is bulging out at all, or you find yourself constipated, please know it's because your colon is backed up. You need to get that stuff out of there.

Since the holidays are now over, I recommend you do a bit of interior "house cleaning". Go to your local natural food store and buy some psyllium husk fiber powder and mix it into some water every a.m. and drink it down. (Please note, psyllium husk powder tastes pretty disgusting, but it does the trick.)

But no matter what, do not overlook the importance of flushing your body with a good dose of fiber each and every morning. And be sure to drink at LEAST 8 glasses of purified water every day.

Speaking of water, start each and every day with a big glass of water. Then follow that up with fruit, such as a fiber-filled organic apple. Then wait 30-60 minutes and eat breakfast as usual. It's a great way to start your day. And keep your colon squeaky clean.

Well, not too squeaky. ;O)

Dear Sassy,
I'm trying to go vegan, but I AM STILL "ADDICTED" TO MEAT! Any help you can give on overcoming that addiction will be appreciated.

I also want to steer clear (as much as possible) of mock meats and cheeses as they are definitely not frugal and they will not help me get over my addiction. Thanks for any help you give me.
-- Victoria H., Wenatchee, Washington

Hi Victoria,

First let's cover the latter question. If you're trying to save money, then you are absolutely correct that buying pre-packaged mock meats and cheeses is going to be expensive.

The beauty of the vegan diet is that you don't have to spend a lot of money to eat well. Whole grains (such as rice, millet and quinoa) are very inexpensive to purchase, and of course they expand when cooked so you get more bang for the buck. The same goes with foods such as beans, lentils, and other legumes.

Organic veggies and fruits can get a little spendy, but for the most part they're very reasonably priced and I always feel it's money well spent. In fact, I very rarely look at prices when I grocery shop. Instead, I'll cut corners in other areas of my life (such as going to a movie or eating out). That said, not all veggies and fruits need to be purchased organic, and the links below should help in that regard.

VeganCoach.com helps you learn to cook these very inexpensive foods. Begin by taking a peek at the Vegan Cooking Guide Tutorial so you can understand all the information contained in the Vegan Cooking Guide which leads to many specific pages about many different types of foods you can easily and quickly whip up in your kitchen.

Within VeganCoach.com you'll also learn about how to prepare vegetables and tips about fruit, including which ones you should ALWAYS purchase organic.

Now, onto your question about how to break your addiction to meat. There's an EXCELLENT book written by Dr. Neal Barnard called Breaking the Food Seduction: The Hidden Reasons Behind Food Cravings -- And 7 Steps To End Them Naturally.

In this book, you'll discover why some of us crave foods such as sugar, chocolate, cheese, and meat. He then teaches you the steps to take to help stop those cravings.

Here are two small excerpts from the book:

"Scientific tests suggest that meat may have subtle druglike qualities, just as sugar and chocolate do."

and

"What appears to be happening is that, as meat touches your tongue, opiates are released in the brain, rewarding you -- rightly or wrongly -- for your calorie-dense food choice and propelling you toward making it a habit."

Isn't that fascinating?

The book ends with menus and recipes created by Joanne Stepaniak, author of one of my all-time favorite cookbooks, The Uncheese Cookbook.

Hope this helps.

Dear Sassy,
Can you post on your website or send me a few sample recipes from your book? I already own a VitaMix and would like to try a recipe before buying the book.
-- Ginger D., Homewood, Illinois

Hi Ginger,
This is such a great question, and I'm so glad you brought it up so I can clarify a HUGE misconception about Get Sauced With Sass!.

This is not a recipe book in the traditional sense. If you're looking for a book full of recipes you can follow, then this is not the book for you.

Instead, GSWS teaches you sauce-building techniques so you can create health-supportive and yummy vegan sauces from scratch - without a recipe. In order for me to share how I create sauces in my own kitchen, it was necessary for me to completely deconstruct my techniques, and figure out a way to teach them in an easy-to-understand manner.

As you learned above, beans and rice and veggies are an easy and inexpensive way to eat a healthy vegan diet. But sometimes they CAN get a little boring. The simple addition of a sauce can make a world of difference between a ho-hum meal and a dish that will make you excited about eating again. Which will keep you on the vegan track.

As a final note, you do not have to own a Vitamix to properly make use of the sauce-building tips contained in GSWS -- although it's very helpful if you do and will surely result in smoother sauces (not to mention the dozens of other uses for your Vitamix). But a regular blender will do a good job most of the time.

Oh! And please note I offer a money-back guarantee. So if you're not 100% happy, your money will be refunded.

I hope this has been helpful?

Thanks for writing, Ginger.

Dear Sassy,

I too have a Vitamix and I LOVE IT. I bought it about 6 years ago at a health trade show and I use it all the time. I read your info on making vegan ice cream and other treats. What's the best cookbook to learn to make these vegan yummies? Thanks for this site!
-- Verria K, St. Louis, Missouri

Hi Verria,

Go to the Vitamix Food Feats page to see a list of short videos with some recipe ideas. (The chef making the recipes always puts a smile on my face.) On that same page, you'll see a link to "Vita-Mix Recipes" which will give you the opportunity to pick and choose the type of recipe you're looking for, with everything from soups to beverages to desserts, and more.

Here's a yummy recipe for a shake that reminds me of the frosties that Wendy's (restaurant) sells. Only this one is 100% vegan and won't clog up your arteries. :O)

Raw Chocolate Shake

1 c cashews
3 c ice
3 T cocoa
2 dates
1/2 c water - to get mixture moving (1/2 to 3/4)
1/4 c agave nectar or pure maple syrup
1/4 t sea salt

You will need to work the mixture with the Vitamix plunger, and blend until it is the consistency of a thick chocolate shake. (If using a regular blender, you may have to soak your cashews first in hot water to soften them before mixing, stopping to scrape the sides occasionally.)

For a vanilla shake, switch out the cocoa for a little vanilla extract (or vanilla beans), to taste.

All the best!

RECIPE OF THE MONTH

Foolproof Brown Rice

This EASY brown rice recipe comes from my good friend Francie Fuhrel from Las Vegas, Nevada. I'm sure you'll agree it makes cooking rice quite easy.

"Since you like to be spontaneous, I thought you might like this tip on rice-making that I learned in Hawaii.

"When I make any kind of rice on top of the stove now, I just dump any amount I want in a heavy pot or pan, wash a bit by running the water and swirl it around, and then I add water to the rice with liquid up to the first joint of my index finger (tip of finger just resting on the top of the rice itself).

"Then turn to high, bring to just a boil, turn the heat down, and simmer until little tunnels start to show up in the rice. Then cover and turn the heat all the way down to very low.

"After you put the lid on and turn it down, don't peek too much; you want the steam to finish the rice over time, so it's good to give it plenty of time. Brown rice, for me, takes about 75 minutes. It works every time and you are freed from measuring forever more!

"Sometimes I do this in my microwave rice cooker, though, and it works in there too - takes about 12 minutes plus "sitting time" - about another 2-3 minutes and longer is fine."

Thanks for the tip, Francie. :O)

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