Plastic Demons

In our house, we try to be as kind to our planet and to ourselves as possible. Now, we don’t have a ten-thousand page book of rules that we follow or anything, but we do always try to make conscious decisions about the things we do. I’m not going to give up baking just because I know that sugar is bad for me, but I do choose to create recipes using less sugar, and I always buy “kind” sugars. See? Just little things like that. We try to keep our trash down to one bag a week and compost everything we possibly can. When possible, we try to re-use our trash bag if it hasn’t torn or anything, but we don’t guilt and torture ourselves if it isn’t possible. I’m not going to live a life of restriction and rules to fit into some standard, and I want people to know that being vegan doesn’t mean you have to do so! Those small steps you take can make huge impacts!


Plastic waste that has gathered in our oceans...so sad.

One of the easiest things that we have done to lighten our footprint is to try and rid the household of plastic. Now, you’re probably wondering what on earth is so bad about plastic. Well, there’s a LOT bad about plastic, and reducing the amount that you use is something that is so simple that you can do that will not only benefit you, but benefit generations and generations to come.

According to the Environmental Protection Agency, the average American creates half a pound of plastic waste a DAY. That’s 182.5 pounds of plastic waste each year from one single person, which equals about 5 BILLION pounds a year in the US alone! Now, most plastics cannot be recycled, so the majority of this is filling up landfills, filling our oceans, wreaking havoc on our ecosystem and killing thousands of plants and animals each DAY. Not to mention, storing and microwaving foods using plastic releases dangerous chemicals and carcinogens directly into our food…now really…why on earth would we want that?!

But HOW do you get rid of all the plastic?! You really don’t realize how much you use until you try and cut it out of each part of your life. I suggest starting small and working your way up to the bigger things. As far as our house, these are some of the steps we have taken to remove plastics:

Shopping: This is the easiest and cheapest thing you can do…buy re-useable bags!! We got a bunch of them for fifty cents apiece at our local grocery store. They also hold a lot more than a plastic shopping bag, and you can fold one up and keep it in your purse just in case you have to run somewhere and pick up a few things.

Trash: If you don’t compost, or don’t have room to do so, don’t worry. There are brands of trashbags out there that are not made of plastic, and even more that are made out of recycled plastic. The brand we use are made of biodegradable bio-resin by Nature Friendly. You can find them at any grocery store, and they are only about a dollar more than regular trash bags. We buy the large box of 50 and it lasts us about a year!


Food Storage: Most people have a cupboard dedicated to “tupperware” or like products. Storing your food in plastic totally defeats the purpose of trying to eat right in the first place, because you are allowing your good foods to soak up toxic chemicals into them. The best things that I have found, and they are super cheap, too, are Ball canning jars! Not only do they look cool, but you can see exactly what is in them, how much you have, and you can get them in all sorts of sizes! We keep our dry storage (grains, beans, etc.) in the largest size, homemade condiments (vegan ranch and other salad dressings, etc.) in smaller ones in the fridge, and they are a great way to transport leftovers if you take them to work and such! Not to mention, they are easy to replace, and really inexpensive (I bought a new box of 16 of the large ones a few months ago for $6). Plus, when I go grocery shopping, I can look in the pantry and easily see what I need to stock up on.


Now, there is a LOT of other things you can do to reduce your plastic waste, but these three are small ones that have a truly ENORMOUS impact on our world and our health. If anything, start with these three, and educate yourselves on how to further eradicate plastic from your life when you’re comfortable with these. Best of luck!!!


Vegan MoFo!!!

Veganism for Cheap-Asses Like Me!

I’ve had many friends and co-workers who have questioned me about my vegan lifestyle…whether or not I feel left out, hungry, if I crave certain things, how I plan meals, etc. I actually love when people come up and ask me these things, because I know that they are genuinely interested, and I’m not “preaching” if they come to me, right?! Well, the two biggest questions I get are:

“Where do your nutrients come from?” (Discussed in an earlier post)

-and-

“Isn’t being vegan super expensive?”

Now, in all honesty, I have no idea where that second question comes from. I mean, I get the first question. As a society who grew up with the Meat and Dairy industries funding our Government and the Food Commissions, many people believe we cannot survive without red meat and cow milk in our diets, so obviously, that question is understood by me. But the thought of our “diet” as expensive boggles my mind! Now, maybe it’s because I’m probably one of the cheapest people you’ll ever meet…or maybe it’s because I hate seeing things go to waste, but in all honesty, switching to a vegan diet has done wonders for my cashflow!

When Julian and I were eating meat, dairy, and processed food (although very little, but we did have an occasional processed package of food see our pantry), our grocery bill totaled around $200 every two weeks. For two people, we had friends that were very impressed with how little we could spend, but I still felt like this was a lot of money. Our groceries would consist of large bags of chicken breasts, cheeses, milk (for Julian, not me…I was never a milk drinker…I don’t even like drinking soy or rice milk!), ground turkey, eggs, pastas, rice, and various other completely unnecessary things. Now that our home is meat and dairy free (aside from occasional fish that Julian buys since he eats it about once a week), our grocery bill has dropped to less than HALF of what it was before! Just to show you that you most certainly CAN feed two people on $40 a week, I did a little online grocery shopping to show what we buy and how we do it. I don’t know of any grocery stores that deliver here in Wisconsin, so I went to Vons.com, which was a grocery store we shopped at in Los Angeles. Now, their foods were a little pricier, and they incorporated a “delivery fee” in this, so it’s actually still a little more than what we pay now, but only by a couple of dollars. Now, this is what we buy every two weeks or so at the grocery store. Keep in mind, that all the beans and grains typically last longer than 2 weeks, so sometimes we can stretch this to last an entire month, or else we’ll replenish one or two items at a time for less than five bucks.

Our total for these groceries is around $45 for two weeks. Then, each week, we pull out a $20 bill and use this for produce. We only use $20 because it’s only the two of us, and limiting what is in the fridge makes you more aware of everything you have, and more likely to use it up before it goes bad. We can usually find everything we need at the weekly Farmer’s Market, but if not, we’ll take our leftover money to the grocery store produce and get what we need there. So:

$15-45 every two weeks at the grocery store
+
$20 every week for produce
=
$28-42.50 a week for groceries
=
$112 to $170 a month for groceries for TWO PEOPLE!!!

Okay folks, we went from spending around $200 bi-weekly, which is around $400 a month to less than $200 a MONTH!!! And we eat well (if you don’t believe me, just look at our recipes!)!!!

So there you have it. Next time someone tells you that being vegan is way too expensive, have them check this out! The fact that two people can eat tons of food and eat healthy and nutritious for $112-170 a month is something I would have never believed myself, but it’s totally possible! So not only is veganism good for your health, but it’s good for your wallet, too!
 

What I mock-ordered from Vons.com to show what we buy at the grocery store every 2 weeks or so:
2 bags Stacy’s Naked Pita Chips - $3.99 each
2 packs Boca Vegan Burgers - $3.00 each
Whole Wheat Pita Bread - $1.79
16 oz. bag of pearled barley - .81
16 oz bag of pinto beans - $1.74
16 oz. bag of black beans - $2.45
2 – 16 oz. bags of navy beans - $1.25 each
2 – 16 oz. bags of red beans - $1.65 each
10 lb. bag of rice – $14.79
42 oz. box of Quaker Rolled Oats - $5.29

Total - $46.63 for 2 weeks


Filling up on your veggies at the Farmers Market is usually much more cost-effective than the grocery store, and you get to see exactly where your food is coming from!



As always, every ad clicked on this blog is a donation to a local animal shelter!! I am going to donate any money made from clicking ads to our local shelters here in Madison, so please, click away!

Kick-Start Your Life...Do It Now!!!

I do have a few recipes that I am excited to share with you, but at the moment, I have some super cool news that I think would be totally awesome to get some of you involved in! Whether you’re a long-time vegan, a vegan “flirt”, or not vegan at all and just come here to cyber stalk me or for alternative recipes, this is something that we can all get up on and involved in! It’s called the 21-Day Vegan Kickstart, and vegans and non-vegans alike can definitely learn some things and get some crazy awesome advice from this!

Now, what is it?

The 21-Day Vegan Kickstart is a program that was started by the PCRM (the Physicians Committee for Responsible Medicine). Now what it is, is a 21-day program (duh!) that is completely health-based. I have heard success stories from longtime vegans who have done this, and have lost up to 15 pounds in three weeks, just by following the meal plan! I’m an email buddy with someone who did this last time they offered the program who is not vegan and she lost 25 pounds in the three-week program through the plan that has been created by some of the top medical doctors and nutritionists in the business. Now, if that doesn’t say something for this program, then I don’t know what will! From those who I know have done this before, they all say that the recipes are super easy, super fast, super filling, super delicious, and super inexpensive! It’s not like one of those plans that make you buy obscenely expensive processed foods and crap like that. And for you omnivores out there, from what I have heard, you won’t miss meat at all on this plan.

Now, the best part…IT’S COMPLETELY FREE!!! How is that even possible, you ask? Simple. This is a program that was created to help counteract the Obesity Epidemic that has struck this country. Nobody is trying to make a profit off of this, because it is about education and educating people on how good food decisions can also taste good and be good for your waistline and overall health.

Now, they only do the kickstart a few times a year, and the next one is starting next week on September 6, so you should sign up for it now! Even if you don’t want to follow it exactly, it’s an opportunity to get some awesome recipes sent to you daily. I plan on following it for the 21 days, and I’ll be sharing my opinions on it, but I’d love to hear from you guys as well! So head on over to the PCRM website and sign up now! Do it!

Party Like a (Vegan) Rockstar!!!

Art by Norman "Sailor Jerry" Collins...also who my favorite *vegan* rum is by!!

Hey all! Sorry it’s been quite some time since I’ve updated, but this week has been busy, a bit stressful, and really hasn’t left me too much time to update this! For the past month, my new medication has really put me on a wacked-out schedule, and I honestly feel like I’m getting worse, and not better. I have felt super stressed out, and although it’s not the best thing for me, sometimes a cocktail or five at the end of a week like this is just what the Doctor ordered!

One of the things that vegans may not realize, however, is that a lot of alcohol is NOT vegan-friendly! Did you know that sometimes FISH BLADDERS are used to filter alcohol when being processed?!?! Talk about a major yuck-factor! Not to mention how many different beers and liquors are made with dairy products, or honey (I know some vegans aren’t opposed to honey, but some are). In fact, there can be a lot of animal products found in that tasty little stress-reliever-in-a-high-ball that you will never know about, because they are not required to put those things on the labels of alcohol. Which leads me to one of my ultimate-favorite websites:

www.barnivore.com

This website has nearly every brand/type/bottle of booze you can think of on it, and it lets you know whether or not it’s vegan, vegetarian, or neither. The sources on the website have come direct from the distilleries themselves, and have been fact-checked, so they are very accurate. And seriously, if you cannot find a certain type of alcohol on this site, you can either send them a request to investigate, or what you’re drinking is probably some type of moonshine! It has EVERYTHING!! You can check this site before heading to your favorite watering hole or liquor store, so you know that everything you plan on indulging in is in fact, cruelty-free! So Happy Friday the 13th!! Have a great weekend! Live it up! And of course, be responsible out there!!

What do you say...?

“Vegan?” “Where do you get your protein?” “How do you get enough calcium?” “Are you anemic? Your iron count must be really low.” “You can’t get all your vitamins and nutrients from lettuce.”

Yes, I’m sure you have all heard these and many more of the same questions over and over and over when people find out that the “V” word is incorporated into your lifestyle. Well, through various sources, I have tried to compile a pretty darn good list of foods that I think we should all know (as it is important to know where our vitamins and nutrients are coming from, it’s just annoying to be hassled about it!) and how important they are to our diets. I know that there are many more than the ones I will be listing, but now, when people ask, you can rattle off an entire freaking fact sheet to them! So there!

Calcium

Most people believe that milk and other dairy products are the best sources for this mineral. Yet, not all of it can be used by your body. Oxalates in those foods bind calcium so it is not absorbed. Some dark green vegetables, such as kale, spinach and parsley, contain a fair amount of calcium. Almonds, filberts and legumes also contain fair amounts of calcium. Calcium fortified soy milk or rice milk are good to add to a vegan diet. Calcium fortified orange juice and pasta are also good sources. The recommended intake for calcium in men and women, 19-50 years old is 1000 mg.
Calcium Content of Selected Foods

Legumes (1 cup cooked)
Chickpeas 78 mg
Great northern beans 121 mg
Navy beans 128 mg
Pinto beans 82 mg
Black beans 103 mg
Vegetarian baked beans 128 mg

Soyfood
Soybeans, 1 cup cooked 175 mg
Tofu (processed with calcium
sulfate) ½ cup 120-350 mg
Tempeh, ½ cup 85 mg
Textured vegetable protein, ½ c 84 mg
Soymilk, 1 cup 250-300 mg
Soymilk, fortified, 1 cup 252 mg
Soynuts, ½ cup 120 mg

Nuts and Seeds (2 T.)
Almonds 50 mg
Almond butter 86 mg
Vegetables (½ cup cooked)
Bok choy 79 mg
Broccoli 89 mg
Collard greens 178 mg
Kale 90 mg
Mustard greens 75 mg

Fruits
Dried figs, 5 – 258 mg
Calcium fortified orange juice, 1 cup – 300mg
Blackstrap molasses, 1 T 187 mg

Iron

Good non-meat sources of iron include:
• Legumes
• Dried fruits
• Dark green, leafy vegetables
• Whole or enriched grains and cereals
Your body is able to absorb more iron from these foods when they are eaten in the same meal with vitamin C rich foods. Some foods high in vitamin C are:
• Broccoli
• Strawberries
• Citrus fruits and juices
• Melons
• Baked potatoes
• Spinach
• Tomatoes
• Kiwi
The recommended intake of iron for men and women 19-70+ years is 8 mg/day.
Iron Content of Select Foods

Breads, cereals and grains
Whole wheat bread, 1 slice -.9mg
White bread, 1 slice .7mg
Bran flakes, 1 cup 11mg
Cream of wheat, ½ c cooked 5.5mg
Oatmeal, instant, 1 packet 6.3mg
Wheat germ, 2 T 1.2mg
Vegetables (½ cup cooked)
Beet greens 1.4mg
Sea vegetables 18-42 mg
Swiss chard -1.9 mg
Tomato juice, 1 cup 1.3mg
Turnip greens 1.5mg

Soyfoods (½ cup cooked)
Soybeans 4.4mg
Tempeh 1.8mg
Tofu 6.6 mg
Soymilk, 1 cup 1.8 mg

Nuts/seeds (2 T)
Cashews 1 mg
Pumpkin seeds 2.5 mg
Tahini 1.2 mg
Sunflower seeds 1.2 mg

Other foods
Blackstrap molasses, 1 T 3.3mg


Protein

Plant proteins are not complete, as they do not have enough of one or more amino acids. However, the kinds of foods you eat may combine to form a complete protein. When the plant proteins are eaten with another select plant protein, the foods will balance each other to form complete protein.

Most people will need 2 to 3 servings of either animal or plant proteins daily to meet their needs. Below are servings of protein:
1/3 cup hummus
½ cup legumes
¼ cup nuts and seeds
2 T. nut butter (peanut, cashew, almond and soynut butters
3 ounces seitan
3 ounce soy burger
4 ounces tofu


So, in review, I think it’s pretty obvious that it is SUPER easy to get everything that we need from a plant-based diet!
•Vary the foods you eat: fruits, vegetables, breads, cereals, legumes, nuts, seeds.
•Be certain that all bread, pasta and other grain products are 100% whole grain. Pasta and bread from local bakeries may not be fortified.
•Use whole grain products to increase intake of iron, and fiber. These include whole grains, whole wheat, bulgur, barley, brown rice, cornmeal, and oatmeal.

These guidelines were compiled by me using WebMD, www.vrg.org/index.htm, and the book Vegetarian Diets by the American Dietetic Association.

I hope this was helpful! Now happy (vegan) eating!