Vegetarian & Vegan Living
Vegetarian and vegan diets are the fastest-growing dietary philosophy that is being adopted. Notable public figures and celebrities have publicly shared how a vegetarian or 100% plant-based vegan diet has helped them achieve weight loss and significant health improvements.
The enjoyment many feel in actively increasing the healthiest foods on earth into their diet, as well as doing their part to protect both the animal world and the environment is a powerful driving force. Many also feel a much higher degree of inter-connectedness to both the animal and the plant kingdom.
A vegetarian eliminates all meat and fish from their diet. Vegetarian diets can vary greatly depending on preference:
- Lacto-vegetarian (includes dairy products)
- Ovo-vegetarian (includes egg products)
- Lacto-ovo vegetarian (includes both dairy and egg products)
- Raw vegetarian (eats only a raw food diet, which may include raw meat, eggs and/or unpasteurized dairy)
Other less-common variations include Pescaterian (includes seafood) and fruitarian (eats only raw and dried fruits, and sometimes includes hone.
A vegan is a vegetarian (eliminates all meat and fish from their diet), and also excludes all animal products, including eggs, dairy, honey/beeswax, animal bi-products, as well as well as non-food related items that contain animal byproducts. Non-food items include products such as leather, certain types of glue, food polish, and some personal care products and cosmetics. A vegan also aims to not purchase any product that has involved animal testing in its manufacture.
A raw vegan is a vegan who only includes raw vegan foods. This is a variation of the raw food diet.
There are many thousands of healthy vegetarians and vegans around the world who serve as a shining example as to the success of their dietary philosophy. There are also thousands of unhealthy "junk food" vegetarians and vegans who eat large amounts of processed foods and feast on their own versions of cakes, candy, pastas, ice cream, and processed and refined foods.
When we choose to eliminate animal products, but have little to no education on how to eat a balanced diet, it is very easy to fall prey to a non-meat version of the standard American high-processed junk diet. Taking the time to educate yourself is very important in not only ensuring your vegetarian or vegan diet is healthy, but will also prevent any nutritional deficiencies.
As with any other diet, there is a right way and a wrong way to approach becoming a vegetarian or vegan. A variety of fresh, raw fruits, vegetables, nuts, seeds, legumes, and beans all play an important role.
There are 2 common pitfalls that many vegetarians and vegans fall into. Not only do these pitfalls transform vegetarianism into just another version of the standard American junk food diet, but they are a contributing factor to weight gain.
A healthy, balanced, and high vibrational approach to eating comes down to a simple equation:
Many people assume that a vegetarian (and especially vegan) diet lacks protein and nutrients, and creates a weak or delicate constitution. When done correctly, the exact opposite is true. Vegetarians and vegans have lower rates of cardiovascular disease, and a whole food plant-based diet has been clearly shown to reverse diabetes and other chronic diseases. This is especially so on raw vegan diets.
The reason for this is the sheer amount of nutrient-dense fresh, raw fruits and vegetables in the diet. Conditions such as autoimmunity, cancer, and rheumatoid arthritis have entered remission several months after changing to vegan diets, something unheard of in western medicine that instead uses toxic medications.
Let's take a look at how to make healthy food choices when it comes to eating either a vegetarian diet or a vegan diet, and how to avoid foods that are not only unhealthy choices, but can reduce these diets to just another version of standard American junk food. We will also take a look at the question of supplements, and what, if any, you may need to consider taking.
The following list of foods form the basis of healthy vegetarian living. For those who choose a non-vegan approach, check out the next slider for more choices:
- Vegetables
All vegetables including asparagus, beets, bell peppers, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumbers, eggplant, garlic, green beans, kale, leeks, lettuces, mushrooms, olives, onions, potatoes, spinach, squash (winter and summer), Swiss chard, tomatoes, and yams. Feel free to include any others not listed others you enjoy.
Leafy greens are an important source of magnesium, iron, calcium, and antioxidants that have anti-inflammatory and anticancer properties. They are dense with easily-assimilated amino acids, as well as other life-giving nutrients.
- Fruits
All fruits including apples, apricots, bananas, berries, cherries, dates, figs, kiwis, grapes, mangoes, melons, nectarines, oranges, papayas, peaches, pears, persimmons, pineapples, plums, pomegranates, raisins, raspberries, and strawberries. Feel free to include any others not listed others you enjoy.
Fruits are packed with nutrients, especially antioxidants and many other protective compounds.
- All legumes such as beans, peas, and lentils. Legumes contain a more complete set of amino acids (the building blocks of protein) than many other plant foods.
Legumes (beans, peas, lentils)Because they contain high amounts of both carbohydrates and protein, they are more difficult for the body to digest. To increase their digestibility, soak them overnight, add spices or vinegar, and skim off the cooking foam.
- Nuts & Nut Milks
Nuts include almonds, Brazil nuts, cashew nuts, hazelnuts, macadamia nuts, peanuts (technically a legume), pecans, pine nuts, and walnuts. Nuts are generally considered a fat, rather than a protein. Peanuts are an exception and are higher in protein than any other nut.
When it comes to nut milks, pay close attention to any other artificial or unhealthy ingredients in commercial nut milks. Always avoid soy milk, which is a highly processed and unhealthy soy product.
- Grains / Soy
A staple in many indigenous cultures around the world, whole grains such as rice, millet, barley, quinoa, amaranth, buckwheat, rye, oats, and oatmeal, are very different from the processed and genetically modified grains in today's western society. Quinoa is one of the best protein plant sources on the planet. When choosing soy, always make sure it is organic (to ensure it is not genetically modified) and unprocessed/fermented (e.g. edamame or tofu).
- Aim to have your oils directly from whole foods, including nuts, seeds, olives, and avocados. Liquid oils are fats that have been extracted from their whole food source to create a 100% fat product. Liquid fats should only be used in very small quantities.
Oils (liquid fats)When selecting your oils, choose cold-pressed/unrefined and organic. Aim for nut, fruit, or seed-based oils such as olive, avocado, flax seed, sesame, and coconut and make sure to avoid all industrial seed oils which are highly fractionated and toxic to our health (cottonseed, soybean, sunflower, safflower, corn, canola, rice bran, and grapeseed).
- Natural sweeteners
There are many different natural sweeteners to choose from, including raw honey, blackstrap molasses, brown rice syrup, coconut sugar, maple syrup, and stevia. They each have a unique flavor to add to dishes. Agave nectar is one of the more highly processed natural sugars, and for this reason I do not recommend it.When it comes to purchasing honey, there are two choices available in stores: Raw or heat-treated (pasteurized). Always make sure the honey you purchase is clearly labeled as "raw" honey. Raw honey is found in most health food stores. Honey typically found in supermarkets has been either heated or pasteurized to the point that most of the healthy properties (especially the enzymes) have been destroyed. Some of the honey sold is not even honey at all, but instead contains a mixture of different artificial sugars and flavors concocted to make you think you are purchasing honey. Read the ingredient label carefully and look for only two words: RAW HONEY!
Depending on which flower nectar the honey is made from, there are many different honey flavors and color variations. For example, sunflower honey is a pale yellow with a gentle sweetness, whereas orange blossom honey is a light amber color, and is thicker and sweeter.
- Condiments & Vinegars
These include all herbs, seasonings, and spices. When choosing ketchup or any product that contains a mixture of ingredients, watch out for unwanted chemicals (especially refined sugar, hidden in many ketchups and mustards). Wonderful vinegars include apple cider, balsamic, rice, red wine, tarragon, and umeboshi plum.
When using salt, always choose unrefined sea salt. There are many gourmet sea salts on the market that come in a variety of different colors and flavors, depending on the mineral and algae content, and can add a wonderful dash of flavor. Added salt should only be used in very small quantities. The sodium content found in natural foods is more than enough for our needs.
If you are not following a vegan diet, feel free to include dairy products and eggs:
- Eggs
Choose eggs from free-range (pasture-raised) chickens, rather than eggs from factory-farmed chickens. These animals are kept in confined spaces and fed an unnatural and genetically modified diet of processed soy or corn. Not only is the nutritional content of eggs from pasture-raised chickens much higher, but your purchase will not be contributing to the cruel and inhumane practices of factory farming.
- Dairy
When it comes to choosing dairy, always choose unpasteurized (raw) when available. Most supermarkets now sell unpasteurized cheddar (Organic Valley and Alta Dena are two popular brands), and some also sell unpasteurized goat cheese. In fact, some supermarket chains are beginning to offer a wonderful variety of raw cheese in their specialty cheese section. There is a significant health difference when it comes to pasteurized vs. unpasteurized dairy.
When it comes to supplements, take them only if you are tested to be deficient. By giving your body a continuous supply of healthy vegetarian foods, you have a far superior nutritional advantage. Your diet will be filled with antioxidant and nutrient rich fruits and vegetables and should require little to no supplementation. Don't fall for the hype preached by supplement manufacturers, vegetarian and vegan websites, and people who advise you to spend your money on all sorts of expensive supplements, "superfoods," and protein powders. They really are not in any position to diagnose you as needing these things.
Avoid self-diagnosing and randomly assume you need supplements. Not only will you be groping in the dark, but there are many studies showing that some very commonly used synthetic supplements such as folic acid and vitamin A are not only bad for you, but can contribute to serious health concerns.
At best, high quality supplements should be used only to help resolve a health issue, and then be discontinued when they are no longer needed. The two exceptions to this rule are vitamin B12 and vitamin D, both of which you can monitor by taking simple tests, and supplement ONLY if you are deficient. Otherwise, you will simply be wasting your money.
If you do take supplements, always make sure they are sourced from whole foods (and not synthetic), and are produced by reputable manufacturer. Where possible, choose raw supplements (such as the Garden of Life raw supplement product line).
Vitamin B12 comes from bacteria in the food we eat, and is produced internally by our bodies. It is also efficiently recycled in the body and can last over 2 years in a healthy adult without requiring direct dietary sources. In this day and age, with the depletion of our soils and the pollution of our planet, non-organic plant foods are no longer considered a reliable source of B12 and many people - vegetarian, non-vegetarian, vegan, or raw foodist alike are low on B12.
Dr. Joel Fuhrman, board certified family physician and author of multiple books on healthy living, considers anyone on a 100% raw vegan diet that does not include B12 supplementation to be irresponsible, because the majority of people in the long run (over a period of 10-20 years), will develop a B12 deficiency. "A B12 deficiency disease can cause little or no symptoms until irreversible damage occurs, but very often the neurological difficulties are reversible. I have seen vegan clients who could no longer walk unassisted, gain back their ability to walk after treatment with B12."
Depending on the climate you live in and how much year-round sunlight you are exposed to, you may need vitamin D supplementation. This is especially so if you live in northern climates such as Canada, north American and northern Europe.
The continual application of sunscreens on a daily basis blocks vitamin D absorption and contributes to a deficiency, even for those living in sunnier climates. Many of these sunscreens contain very toxic chemicals that not only damage the skin, but studies now show they contribute to the very skin cancer many people assume they prevent.
Recommended dosage is 1,000IU daily during the summer months and 5,000IU daily during the winter months. Health studies have shown that winter supplementation of vitamin D is more effective than the flu shot.
A healthy vegetarian or vegan diet contains plenty of omega-3 fatty acids from food sources such as avocados, walnuts, seeds (hemp, flax, sacha inchi) shiitake mushrooms, and other foods. There should be no reason to take omega supplementation.
Yes - you will have all the protein your body needs. Read more about this and other myths of vegetarian and vegan diets:
The only reason vegetarians feel like they need to eat large amounts of protein bars and drink protein shakes to "get enough protein" is because they are surrounded by advertising from supplement manufacturers who advertise heavily on vegan and vegetarian websites (or friends recommend they take them). Artificial protein supplementation is a multi-billion dollar business, with heavy targeting toward specific groups, including vegetarians and vegans. There is nothing healthy about most of the highly processed protein supplements on the marketplace, soy being one of the worst offenders.
If you engage in very large amounts of physical activity each day (e.g. if you are an athlete or bodybuilder), the ratio of protein required increases and can easily be provided by whole foods. If you prefer to add protein powder supplementation, choose your sources wisely. Most protein bars and shakes are highly processed and contain synthetic chemicals, colorings and flavorings, cheap fillers, artificially created amino acids, and some contain artificial sweeteners.
Here's an example of 4 very high quality plant protein sources:
- Truvani
(protein from pea, chia seed, pumpkin seed) - Plant Fusion(protein from organic sprouted quinoa, organic sprouted amaranth, yellow peas, artichoke)
- Garden of Life(protein from raw, sprouted protein from amaranth, quinoa, millet, buckwheat, garbanzo beans, lentils, adzuki beans)
- Sun Warrior(raw, plant-based organic pea protein, cranberry protein, organic hemp seed protein)
There are many food manufacturers that have jumped on the vegetarian and vegan food bandwagon to provide a huge variety of options. Although some offer some wonderfully healthy choices, most of these are highly processed meals and snacks that have no place in your body.
Just because the term "vegetarian" or "vegan" is slapped onto a food package, along with pretty pictures and misleading words such as "healthy" and "natural" (terms which mean very little and are very loosely regulated), does not mean they are healthy... or natural. There are many foods filled with chemicals and hydrogenated oils that use these words on their packaging.
For some, concerns about nutritional deficiencies are ignored in favor of taking all sorts of supplements, ranging from multivitamins and minerals, to protein bars and protein shakes. This is definitely not a healthy approach to vegetarian or vegan living. Most of these supplements are synthetic, many come from China, and some of the common synthetic vitamins sold today have been shown in clinical studies to be very damaging to our health.
Following are some offending foods to avoid:
Highly processed and refined foods are not only stripped of many essential nutrients, but they are generally filled with artificial sweeteners, artificial colors and flavors, artificial preservatives, and unpronounceable unnatural ingredients.
Most breads, cereals, pastas, rice, packaged dinners, and meat substitutes, etc. are heavily refined and loaded with genetically modified ingredients we should not be eating. Refined grains upset the normal blood sugar balance in the body by breaking down quickly into simple sugars, hitting the bloodstream rapidly. These foods alter insulin production and exhaust the pancreas and/or adrenals over time, contributing to diabetes.
Sugar and salt are now added to almost every food item, from ketchup to vegetable soups. Refined sugar includes brown sugar, white sugar, xylitol, corn syrup, high fructose corn syrup (and all its derivatives), and all artificial sweeteners.
By spending most of your time in the fresh produce department, you significantly reduce (or eliminate) any refined foods in your diet. When you do head on over to other sections of the supermarket and pick up a packaged food, read the label very carefully. There are thousands of additives and chemicals that have found their way into almost every refined food item, and the only way to avoid them is to look at the ingredient list. If you see any chemicals or ingredients you do not recognize as from whole foods, then put it back on the shelf (or in the freezer).
Traditional cultures ate soybeans (known as edamame) as a whole food, or made fermented soy products such as tofu, tempeh, miso, and tamari - all of which were eaten in much smaller quantities and never as the genetically modified processed soy of today. Today’s trend to consume highly processed soy (now present in thousands of vegetarian and vegan foods) is at the direct expense of our health.
Not only are today's meat substitutes filled with this highly processed and genetically modified soy, they also contain genetically modified wheat protein (wheat gluten) which many people are now sensitive to. Avoid these products completely.
Industrial seed oils are not only toxic to the body, but are a significant contributor to weight gain and free radicals in the body. On a healthy vegetarian diet, oils come from whole foods such as nuts, seeds, coconuts, olives, and avocados. There should be very little need to use liquid oils at all, and when you do, always choose cold-pressed unrefined, and if possible, organic.
Avoid all vegetable oils which are highly fractionated products that alter our metabolism and trigger powerful cravings that lead to insulin resistance. They are created from GMOs, and the process used to create them is highly toxic to the body.
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