Vegan Life

This book’s health and fitness information is for personal and educational
purposes only and does not replace medical advice. Consult your doctor or a healthcare
professional before starting the program or performing any exercises, especially if you
are elderly, pregnant, thinking about becoming pregnant, or have a medical condition.
If any exercises cause pain or severe discomfort, stop immediately and consult your
doctor or a healthcare professional before continuing. Avoid exercising under the
influence of drugs or alcohol.
Neither the author nor the distributor of this book guarantees the accuracy or
completeness of the information provided and makes any warranty of any kind regarding
its content.

Copyright © 2024, Inner Evolution, Mindful Vegan Nutrition & Fitness

 Forward
Greetings! Welcome to this incredible journey of transforming your life. I am
honored and grateful to be part of it. I hope you find this book helpful in making a smooth
transition and overcoming obstacles as you embrace a vegan lifestyle.
Let me take this opportunity to introduce myself. My name is Evette, and I have
been vegan since February 2011. Before that, I was a vegetarian for three years. One day,
I decided to challenge myself to be a month-long vegan by cutting out dairy and eggs,
which I still consumed as a vegetarian. Once I made the switch, I never looked back. Over
the years, I have encountered numerous obstacles as a vegan. Although I overcame them,
it required significant effort and research. My schooling was initially geared toward law
enforcement, emphasizing investigative work. I have always had a passion for helping
people, although some view those in law enforcement differently, my goal was to be there
for people in any way I could. My heart has always been set on making positive changes
and impacting the world by showing up with the best intentions. Unfortunately, my career
in law enforcement was cut short due to an injury, which prevented me from continuing
in the field. I did not want to be confined to a desk job for the rest of my career. I decided
to return to school and take a nutrition program, which has always been a lifelong interest
of mine. I also decided to become a personal trainer, not only because I felt it would help
me with my fitness goals but also because I know how important an active lifestyle is and
wanted to fill in the gap and work with people who are new to fitness, and those who
have fitness goals they need help achieving. Being vegan, years of investigations,
problem-solving, nutrition, and fitness were the catalysts that got me working on this
book. I decided to write a book for those transitioning to a vegan lifestyle or those who
already are vegan but need extra guidance and ideas to overcome obstacles while living
a vegan lifestyle.
In my early days of being vegan, it took me time to find the nutrients I needed to
be healthy and energized. For the first couple of years, I struggled with low iron,
inadequate protein intake, and eating an unbalanced diet. I noticed a similar need among
others who were exploring veganism: the lack of accurate and accessible information.
Many people I spoke with expressed a desire to go vegan, but did not know where to start

1
or while others had tried veganism but reverted to being omnivores because they felt
they were not getting adequate nutrition needs. It pained me to learn that people thought
they needed to return to eating meat to be healthy when, in fact, eating a vegan diet can
provide proper nutrition and help the body thrive, even if you are a competitive
bodybuilder. That is why I felt it was essential to give this information to empower you to
make the best decisions about your nutrition and lifestyle.
Initially, the book was written using “plant-based” rather than vegan. Although
many people may find those two words synonymous, I decided to go with the word vegan
for two reasons. First, some people who eat a majority plant-based diet may occasionally
eat some animal products or use products tested on or containing ingredients containing
animals, and this book does not include animal products in any way. Secondly, the word
vegan fits the definition of this book better, which is a lifestyle that does not include
eating or using animal products, which is what this book is all about. Sometimes, I feel
the word vegan has a lot of negative connotations around it. Using the term vegan or
plant-based to define this lifestyle is a personal choice; you decide if that is right for you.
This book is solely built around eliminating animal products in food and about making
consumer choices that are entirely vegan and cruelty-free.
I am excited to be a part of your journey and will always do my best to answer any
questions and help problem-solve any issues you may face. I also want to emphasize the
importance of having a good relationship with your family doctor and other medical
professionals during this transition and throughout your life. These health professionals
are there to ensure you are always at your healthiest and that if issues arise, they can be
dealt with as quickly as possible.
Over time, I aim to continue writing programs around vegan nutrition and fitness,
including a program for vegan weight loss and those looking to meet specific fitness
goals while eating a vegan diet. I also want to grow a community of like-minded people
interested in veganism, where members can connect and share their experiences. My
website can be found at innerevolution.ca. Here, you will find a 30-day free program that
includes a meal plan with recipes, a fitness program, and a daily guided meditation. I am
also on Facebook. You can like and follow the Inner Evolution, Mindful Vegan Nutrition
and Fitness page or follow me on Instagram at InnerEvolution.mindful.
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 Thank you for making this difference in the world, not only for you but also for the
billions of other people who share it with you and those precious animals whose lives are
being spared because of your decision. Best of luck, and again, please get in touch with
me if you have any issues. I would be more than happy to help you in any way I can.

With love and gratitude,

Evette

3
Table of Contents
Welcome ........................................................................................................................................................................... 7
Fundamentals of vegan nutrition ........................................................................................................................ 8
Macronutrients............................................................................................................................................................. 9
Carbohydrates .......................................................................................................................................................10
Protein......................................................................................................................................................................21
Fats ............................................................................................................................................................................30
Micronutrients ............................................................................................................................................................39
Vitamins ...................................................................................................................................................................40
Minerals ...................................................................................................................................................................46
Healthy gut microbiome ........................................................................................................................................53
Processed foods ........................................................................................................................................................56
Getting accurate scientific information ............................................................................................................58
Making the shift to being vegan ....................................................................................................................... 65
Cognitive dissonance ..............................................................................................................................................66
Rewiring your belief system .................................................................................................................................68
Why did you choose to go vegan? ....................................................................................................................69
What is your why? ....................................................................................................................................................70
Dealing with difficult people ................................................................................................................................76
Living your best vegan life ................................................................................................................................... 83
Dining out....................................................................................................................................................................84
Vegan and cruelty-free consumer choices .....................................................................................................89
Living a vegan home life ........................................................................................................................................96
Living a healthy vegan lifestyle ........................................................................................................................ 105
Being a voice to protect animals ..................................................................................................................... 117
Finding your tribe .................................................................................................................................................. 125
Starting the vegan lifestyle ................................................................................................................................ 130
Putting it all together ........................................................................................................................................... 137
References ...................................................................................................................................................................140
Appendix......................................................................................................................................................................143
Macronutrients........................................................................................................................................................ 144
Micronutrients ......................................................................................................................................................... 145
Vegan sources of omega-3................................................................................................................................ 146
Supplements to consider when eating a vegan diet ............................................................................... 147

4
Animal-based protein swaps............................................................................................................................. 148
Egg ingredient swaps used in baking ............................................................................................................ 149
Vegan food swaps that won’t affect flavor .................................................................................................. 150
Vegan pantry, fridge, freezer staples ............................................................................................................. 151
Empowering vegan studies................................................................................................................................ 152
Appendix references............................................................................................................................................. 160

5
 Welcome
I am so excited to welcome you on this
journey of switching to a vegan lifestyle. You are
taking a tremendous step into a new, healthier
version of yourself, caring for our planet and
those who share it with you.
Throughout this book, we will dive into
topics such as nutrition, beliefs, habits, and
lifestyle choices to ensure you have a smooth
transition into a healthy vegan lifestyle. I will also share some of my personal experiences
of living a vegan lifestyle and how I overcame obstacles I faced. Whether you are eating
a vegan diet now, are vegetarian or an omnivore, this book is intended to ensure you feel
good, meet the nutritional requirements of a vegan diet and shift towards a vegan lifestyle
for life. It is totally up to you if you’ve decided to jump right into a vegan lifestyle now,
transition slowly or wait until you have finished the book.
This book has been divided into sections. You can complete a section daily over
the next 30 days or go at your own pace, whatever works best for you. The appendix
section of this book contains charts, tables, and other information. You can print off the
appendix section and keep it handy so you can refer to them when needed. Additionally,
check out my website for meal plans, recipes, exercise programs for all fitness levels, and
other resources.
This book is interactive, so you will be prompted with questions about your food
intake and your thoughts and perspectives on adopting a vegan lifestyle. It is essential to
have a journal or a designated space for note-taking. The questions, in boxes labelled
'Journal activity,' are designed to encourage you to reflect on your reasons for choosing
a vegan lifestyle. These journal prompts intend to get your thoughts, reflections, and any
insights you gain from the questions. You can also log your food intake in this journal or
use an app to track it. Being mindful of what you eat helps ensure that you make
thoughtful and healthy choices. Additionally, tracking your food allows you to identify
your strengths and the areas where improvement is needed. Using an app on your phone

6
or computer is the best way to track your food (MyFitnessPal® or Cronometer are my go-
to). Tracking your food is important for determining your daily intake of calories,
carbohydrates, fiber, sugar, protein, fats, and other micronutrients. When switching to a
vegan diet, it is important to monitor your intake to ensure you meet the daily
requirements of each food group. You do not need to track your food for the rest of your
life if you choose not to, but when first switching over to a vegan diet, it is important to
identify your baseline so we can determine what areas you need to improve. Let’s dive in!
Becoming vegan may bring significant changes to your life. It is not just a new way
of eating but may impact many different parts of your life. Many people may disagree
with your new desired way of life. It may affect social or family events; sometimes, you
may feel like an outcast or be challenged about your perspective. What do you think
about this? Do you foresee any obstacles to switching to a vegan lifestyle? Let’s explore
this a little more. It would be best if you learned how to handle situations that may be
thrown at you, and it is essential to be prepared to handle these situations.
Journal activity 1:
What are your obstacles around switching to a vegan lifestyle? List at least three
obstacles you feel may hinder your choice to switch to a vegan diet and lifestyle or
have been an obstacle if you are already vegan.
Example: I cook for my family, and my family does not want to switch to eating vegan
foods with me.

Throughout this book, we will look at different obstacles and find ways to help you
overcome them. Just remember that you are not alone on this journey! Your desire to be
vegan is a fantastic decision, and I will be here every step of the way to get you there.
Throughout the book, if you think of other obstacles you believe will be a barrier to
switching to a vegan lifestyle, return to your journal and add it to the list. At the end of
the book, we will return to these obstacles, where you will have a chance to problem-
solve, find ways to overcome these obstacles and empower your new beliefs.

7
 Fundamentals of vegan nutrition

“Education is the most powerful weapon you can use

to change the world.”

-Nelson Mandela

This section provides an overview of how to maintain a balanced, healthy vegan

diet. First, we will learn about the three types of macronutrients your body needs to
survive. Secondly, we will learn about micronutrients, which include vitamins and minerals
and different nutrients of concern that must be addressed when eating a vegan diet. Third,
we examine the gut and how to keep a happy, vibrant microbiota! Lastly, we look at whole
and processed foods and how to make the best choices to ensure you get the maximum
nutritional benefit from your food choices. Let’s get started…

8
 Macronutrients
Our bodies are unique, complex organisms that perform countless incredible
functions to sustain life. One of those incredible functions is breaking down the food we
eat for various bodily uses.
A macronutrient is a type of nutrient that we need a lot of, and only macronutrients
can give our bodies what they need to sustain life. Our body needs three types of
macronutrients, and our food contains those macronutrients. The three types of
macronutrients are carbohydrates, proteins, and fats. All three macronutrients have a
specific purpose, can also be used for energy production, and contain calories.
A calorie is the heat energy needed to raise 1g (0.035oz) of
A calorie is the
water by one degree Celsius (1.8F). Our food has calories (energy) energy needed
to raise 1g
and nutrients trapped within it, which our body breaks down during (0.0353oz) of
the digestive process. Then, our body uses that energy and water by 1
degree Celsius
nutrients for different functions.
(1.8F).
We can only get energy from food, not vitamins, minerals,
or any other pill on the market that promises to give us energy. A supplement may assist
in the breakdown and digestion of the food's energy bonds. Still, if you were to stop
eating real food and only take supplements, you would die from starvation unless the
supplement contained calories.

Macronutrients

Carbohydrates Protein Fat

Journal activity 2:

What did you eat today? Did you eat something out of all three categories of
macronutrients? List the food you ate today. Did you notice you ate more or less of a
particular macronutrient?

9
 Carbohydrates
Carbohydrates are the most abundantly
available macronutrients. They are found in the
bonds of plant-based foods and dairy products. Of
course, this being a book for vegan eating, we will
only discuss carbohydrates found in plant-based
foods.
Carbohydrates can be simple or complex. The difference is the complexity of their
structure and the amount of work the body needs to do to break
it down to extract energy and nutrients from its bonds. At the end All
carbohydrates
of the day, however, whether the carbohydrate is simple or break down
complex, the body will break down the carbohydrate into tiny into glucose,
fructose, and
units of sugar to be absorbed by the small intestine, where galactose sugar
carbohydrate absorption happens. Those small units of sugar are units, which are
absorbed in the
called glucose, fructose and galactose. All the carbohydrates we small intestine
eat get broken down into these sugar units. Galactose is often and used as
energy by the
found naturally in dairy products, so if you follow a vegan diet, body.
you will not break down carbohydrates into galactose. After
absorption, fructose and galactose are converted into glucose, which the body uses for
energy production.
Simple carbohydrates are sometimes called monosaccharides, meaning one sugar
molecule, or disaccharides, meaning two sugar molecules bonded together. An example
of a simple carbohydrate is table sugar. Adding a
Simple carbohydrates, teaspoon of table sugar to coffee introduces a simple
also called
monosaccharides or sugar, or disaccharide, containing a bond of glucose and
disaccharides, contain fructose. The body does little work to break the bond of
short chains of glucose,
fructose and galactose glucose and fructose apart, and it is almost immediately
that take the body little absorbed into the bloodstream. Your body immediately
work to break apart
during digestion. uses or stores that energy in the liver, muscles, or fat
cells.

10
 A complex carbohydrate, also called a
Complex carbohydrates
polysaccharide, contains many bonds of sugar
contain starches and
fiber, giving vegan foods molecules. These complex strings of sugar molecules
structure and energy.
take the body more time and work to break down into
They also keep us fuller
longer, help clean the smaller absorbable units of glucose, fructose, and
large intestine, keep
galactose. Once absorbed by the small intestine, the
blood sugar levels
balanced, contain body uses energy immediately, stores it away for later
vitamins and minerals,
use in the liver and muscle tissue, or converts it into fat
and may lower
cholesterol. and stores it in other areas around the body.
Adequate carbohydrate consumption is usually not an
issue for most people; the problem is the kinds of carbohydrates consumed. When
choosing a carbohydrate, we should choose complex carbohydrates over simple ones.
Complex carbohydrates take time to break down; they keep us satiated (feeling fuller)
longer, maintain blood glucose levels, and contain other nutrients like vitamins and
minerals the body needs. Foods containing simple sugars may also include vitamins and
minerals, but not as many as complex carbohydrates. Complex carbohydrates may also
contain structures that give them shape and texture that the body cannot break down,
like fiber and resistant starch, which are added to our feces and help our large intestine
function optimally. Complex carbohydrates contain a lot of intricate structures and can
be broken down into three subcategories. Next, we will look closer at those subcategories,
starch, fiber, and sugar, in a little more detail and what the best choices are when eating
a vegan diet.
Journal activity 3:

Carbohydrates are vegan, abundant and can be found everywhere! What are your
favorite carbohydrates?
Example: Bread

Starch
Starch gives plant-based food structure, and as the plant grows, it uses the starch
as an energy source. Starch is a type of complex carbohydrate that is tasteless and

11
 odorless and is found in plant-based food only. When digested,
Potatoes, corn, starch breaks down into glucose, which the small intestine absorbs.
legumes,
For example, starch can be found in rice, potatoes, corn, legumes,
wheat, brown
rice, and other and wheat. There are three types of starch: rapid-digested, slow-
whole grains
digested and resistant starch. When isolated from food, starch can
are excellent
sources of be used for a variety of functions in cooking, like thickening gravy,
starches.
stew, or soup, or it can be used to replace traditional flour in some
baking.
When eating foods containing starch, we should choose slow-digested over rapid-
digested. Slow-digested starch helps maintain stable blood glucose levels, providing a
consistent energy source compared to the spikes caused by rapidly digested starch. Slow-
digested starch can be found in whole foods that have yet to be stripped of nutrients or
refined. For example, slow-digested starch can be found in brown rice, not in white rice
or whole wheat pasta, not white pasta. Foods such as legumes, oats, and whole grains are
also considered slow-digested starchy foods that benefit us.
Resistant starch cannot be broken down during the digestive process. When it
enters the large intestine, it acts as a prebiotic (food source)
Ripe bananas,
to good gut bacteria (more on the gut microbiome later). cooked beans and
Resistant starch also works like slow-digested starch in that it legumes, and
cooked then cooled
helps maintain satiety (feeling fuller longer). It keeps blood potatoes, oats, and
glucose levels steady, sometimes leading to a reduction in peas are excellent
sources of resistant
overall calorie intake. Resistant starch can be found in green starches.
bananas (just ripe), cooked hot beans and legumes, cooked
then cooled potatoes, cooked then cooled oats, and cooked then cooled peas.
Fiber
Over the past century, there has been a significant increase in
cardiovascular disease and metabolic disorders. As a result,
people are becoming aware of the need to make healthier food
choices, and often, one of those choices is increasing their fiber
intake. Marketing geared towards the fiber content of food can
usually be found on food boxes and packaging, along with claims on how it can benefit
12
our bodies. Although marketing says certain foods are high in fiber and may be good for
cardiovascular health, they do not explain what fiber does for the body. Fiber can only be
found in plant-based food, not animal sources. Fiber provides structure to plant-based
foods, cannot be digested, and can be broken down into three categories: functional,
soluble, and insoluble.
Functional fiber refers to fiber that is isolated and
Functional fiber is added back into food to increase its fiber content. For
when fiber is
added back to example, there is some white pasta that is branded as having
foods after being a high fiber content because a source of fiber, usually one
stripped of its
original fiber to with no flavor, is added back in after the pasta is stripped of
increase the fiber its original fiber content (more on white vs. whole
content
wheat/whole grain later). However, the most abundant
natural sources of fiber are soluble and insoluble fiber, and most fiber-containing food
contains a combination of both.
Soluble fiber dissolves in water, giving it a jelly-like
consistency. As soluble fiber moves through your large intestine, Soluble fiber
forms into a
the gel-like consistency makes other things stick to it, taking it jelly-like
along as it gets excreted in feces. That’s why there are claims that consistency
that cleans out
soluble fiber reduces the chance of developing heart disease. the large
Cholesterol, something the body makes naturally or gets from intestine.
animal-based food, may lead to heart disease if we have too much
of it. Excess cholesterol is picked up by the fiber’s gel-like consistency and excreted
instead of kept in the body. Think of soluble fiber as a gel-like substance that helps clean
out the large intestine. A good source of soluble fiber is oatmeal. Have you ever noticed
that after adding water to oatmeal and stirring it, you can see the jelly texture form
between the oats? That is soluble fiber. Other sources of soluble fiber
Insoluble come from apples, barley, psyllium, carrots, and citrus fruits. Soluble
fiber
attracts fiber is also suitable for helping relieve diarrhea and constipation,
water and maintaining blood sugar, and keeping us satiated.
scrubs out
the large Insoluble fiber does not absorb water but attracts it, helping
intestine. bulk up feces and clean the large intestine. Think of insoluble fiber as
13
a scrub brush for your body. Insoluble fiber exits the body quicker than soluble fiber and
can be found in nuts, vegetables, whole grains, and legumes. It can help relieve
constipation and increase regularity.
Whole grain, whole wheat, multigrain and white
Knowing the best nutritional decisions when purchasing bread and grains can be
challenging with many choices. When it comes to grains, there are options of whole grain,
whole wheat, multigrain, white, and white with added fiber. The list goes on, and new
products are constantly introduced as people become more interested in their health and
food options. But what do those all mean, and what’s the difference?
When a grain seed is harvested, it has
different components to it. Most grain seeds
contain three parts: germ, endosperm, and
bran. The germ is the seed's innermost
centered part, containing vitamins, some
protein, healthy fats, and minerals. The layer
surrounding the germ is called the endosperm.
Endosperm is where the starchy part of the
grain, protein, and some small amounts of
vitamins and minerals are found. This layer also
provides the germ with energy as the germ
grows and expands. Surrounding the
endosperm, we have the bran layer. The bran layer contains antioxidants, fiber, and
vitamins.
When grain is harvested, the whole grain can be used whole in products, or it can
be refined. Refined grain means removing one or two components. Refined grains lack
nutrients and, in the past, have caused various health issues. Therefore, refined grains
must be enriched or fortified to introduce those nutrients. Refined grains are mostly
known as “white” foods. White pasta, bread, and rice are all examples of refined grains,
usually missing the germ and the bran or just the bran component of the grain. The lack
of bran causes the fiber content of food to go down, as well as valuable vitamins and
minerals. Also, when nutrients are added back in, it is never the same as the original grain;
14
less than half of the nutrients are usually added back. Whole-grain food is just that; it
contains the whole grain, including the germ, endosperm, and the bran. Multigrain foods
may be whole-grain or not. Multigrain refers to a product containing different types of
grains, which may or may not be whole grains. These grains can also be stripped of the
endosperm, germ and bran, or they can be whole. To ensure you are getting a multigrain
product that contains the best source of nutrition, look for the words multigrain whole
grain. Whole wheat is similar in that it includes the entire grain of wheat, but the product
only contains wheat, no other grains.
When eating a vegan diet, we need to get certain amino
When choosing
acids from different food sources (more on amino acids and grains, aim for
protein later). Refining the grain reduces the protein content, multigrain,
whole-grain
removing the required amino acids. That is why it is important to products.
get the whole grain, not just parts of the grain.
Whole grains are complex carbohydrates that provide the body with a steady
source of energy. Whole grains also contain a plethora of nutrients and fiber. Many people
choose white over the entire grain because of the taste and texture. While some whole-
grain food may be slightly gritty or more difficult to chew than refined grain, the palette
will shift and stop noticing this difference over time. Also, little tricks like cooking whole
grain pasta for a little longer, adding a tablespoon or two more water or cooking it in
vegetable broth can make brown rice taste better and can help make it less gritty. Eating
white foods occasionally is not bad, but most of the grains we eat when eating vegan
should be from whole grains. This ensures we get an abundant supply of vitamins,
minerals, amino acids, and fiber. This benefits us in many ways and keeps our blood
glucose levels better maintained and our gut microbiome happy.
Journal activity 4:

Go through the carbohydrates you ate today. How many grams of fiber did you get?
Food labels list how many grams of fiber are in the food. If you ate food that does not
use a label (for example, an apple), do an internet search for how much fiber it
contains.
Example: Apple – 2.4g

15
 Carbohydrates

Simple (small Complex (longer

sugar chains) sugar chains)

Starch Fiber

Slow Rapid Soluble

Resistant Insoluble Functional
digested digested

Sugar
Most people get too much sugar in their diet, which
can lead to an increase in weight, obesity, diabetes, and
other metabolic disorders that come along with having
too much sugar in the diet. Food manufacturers are
getting better at hiding the word “sugar” on food labels,
often calling it by a name other than sugar. When it
comes to sugar, some foods naturally contain sugar, like fruit. These sugars, which are
natural in foods, are also called non-free sugars. These foods usually contain sugar and
other beneficial nutrients like fiber, vitamins, and minerals. Food containing non-free
sugars is generally found in complex carbohydrates, making the
Naturally
body work to break down the food, where the sugar is slowly occurring
released into the bloodstream, not causing spikes in blood sugar sugar, like the
sugar in fruit,
levels. The fiber in whole foods such as fruit that contain sugar may
is called non-
also help mitigate the absorption of those sugars in the intestines. free sugar.
Free sugars or added sugars are the opposite of that. Most
free sugars, usually fructose, are added by the manufacturer or cook. It is also sugar in
sweet syrups like agave nectar, fruit juice, and maple syrup. These foods have little to no

16
 fiber in them. When eating food containing sugar, we want to
Free sugar or choose non-free sugar sources as often as possible. The World
added sugar is
added to food Health Organization recommends limiting free sugar intake to no
or is found in more than 10% of daily energy requirements, with less than 5%
syrups.
being even better (World Health Organization, 2015).
There is some controversy regarding whether one sugar is healthier than another.
People often argue that natural sugars such as maple syrup are “healthier” than regular
table sugar. When it comes down to it, sugar is sugar, and the body breaks it all down
into small units to be used immediately or stored. Although maple syrup may contain
more trace minerals than table sugar, at the end of the day, too much of it will also lead
to storage as fat or cause spikes in blood sugar levels. The most important thing to do is
to limit free sugar intake regardless of where the sugar comes from. If you are consuming
something with added sugar, consider pairing it with fiber, which may help block the
absorption of sugar in your body. I cannot imagine a world without dessert! Eating a bowl
of vegetables or whole grains before diving into dessert may help lessen the impact on
the body.
One last thing about sugar; some refined granules may
Bone char may be
be mixed with ground charred animal bones, also known as used in the
bone char. It is important to check labels on sugar that commercial
manufacturing of
specifically say they are plant-based/vegan and do not contain refined sugar
bone char. You may have to contact the manufacturer to clarify granules, making
it not vegan.
whether the sugar contains traces of bone char.
The use of sugar substitutes is often debated, with people arguing that artificial
sweeteners are completely safe or that they can cause issues such as cancer, stroke, and
heart disease. Based on research, moderate consumption of products containing artificial
sweeteners is safe for most people. Some people, however, over consume artificial
sweeteners, causing issues such as digestive distress or headaches. Another issue that
may arise from using artificial sweeteners is that some people think they are saving
calories by using an artificial sweetener and overdo it when eating other food. Some
people notice an aftertaste or altered flavor, so they avoid using artificial sweeteners
altogether. Artificial sugars may also prime taste buds, making taste buds crave more
17
sugar, or they can also cause an artificial spike in insulin as your
Most artificial
body is tricked into thinking it is eating sugar. Most artificial sweeteners are
plant-based
sweeteners are plant-based. However, some may be tested on
but may have
animals. Therefore, they may be plant-based but not vegan. been tested on
animals.
I use stevia as my preferred artificial sweetener. Stevia is
plant-derived; some research shows it does not spike insulin levels. It takes time to get
used to the taste, but eventually, you will not notice the difference between stevia and
regular sugar after your taste buds get used to it. It is essential to research brands that
are considered vegan, as the differences can vary from country to country or even region
to region.
Journal activity 5:

Go through the amount of free sugar you ate today. How many grams of free sugar
did you get?
Example: Chocolate bar – 25g

Carbohydrate storage in the body.

Although some of the cells in the body use fat for energy,
Carbohydrates
most cells prefer carbohydrates in the form of glucose. After
can be used
carbohydrates are broken down or converted into glucose, immediately or
stored in the
glucose is used immediately as an energy source or stored in the
liver, muscles,
liver and muscles as glycogen. If our liver and muscles are full of or fat.
glycogen, the glucose can be converted into fat and stored in the
body. If the body needs energy, it converts glycogen in the liver or muscles to glucose
and releases it into our bloodstream for use. If there are not enough carbohydrates in the
diet, no glycogen stored in the liver and muscles, or no other source of energy available,
the body uses fat or protein for energy.
Two hormones, insulin and glucagon, regulate blood glucose levels. When we eat
carbohydrates and do not use glucose as energy immediately, the hormone insulin is
released into the bloodstream, encouraging glucose storage in our cells. When our body
needs to use the stored energy, the hormone glucagon is released, telling our cells to

18
release glucose into the bloodstream. These two hormones work hard to ensure glucose
levels are balanced.
As noted, getting complex carbohydrates is better than consistently eating simple
carbohydrates. Complex carbohydrates take longer to break down, giving a feeling of
being fuller longer. They also keep a steady state of glucose released into the body, not
causing spikes in blood sugar levels.
How many carbohydrates do we need?
Current recommendations say we should get about 45% to 65% of our daily calorie intake
from carbohydrates. That means if we eat a 2,000-
calorie diet daily, approximately 900 to 1,300
calories should come from carbohydrates. Every
gram of carbohydrate contains four calories;
therefore, if you eat a 2,000-calorie diet, 45% to 65%
of your daily intake would be 225 g to 325 g of
carbohydrates per day. The preferred recommendations also say those carbohydrates
should contain fiber and be low in added sugar. The preferred amount of fiber per day
varies based on age and gender. For most of the population,
45% to 65% of anywhere from 97%-98%, women between the ages 19 and 50
daily calories
should get at least 25 g of fiber per day, and those 50 and older
should come
from should get at least 21 g of fiber per day. Men ages 19-50 should
carbohydrates.
aim for at least 38 g of fiber per day, and over age 50, 30 g a day
(Government of Canada, Health Canada, 2023). More fiber is good
for you; these recommendations are just minimum amounts.
This amount of fiber is usually not an issue for most people who choose a vegan
lifestyle unless the food choices are highly processed and have added sugar—foods like
chocolate bars, potato chips, and other foods that are not considered nutrient-dense
usually contain little fiber. People with an active lifestyle require the higher end of the
carbohydrate recommendation than those who lead a sedentary lifestyle.

19
 Carbohydrates summary

• 45 % to 65% of daily calories should be from carbohydrates.

• Each gram of carbohydrate is equal to 4 calories of energy.
• Choose complex carbohydrates over simple carbohydrates.
• Choose whole grain when possible.
• Women 19-50 should aim for at least 25 g of fiber daily.
• Women 50 and older should aim for at least 21 g of fiber daily.
• Men 19-50 should aim for at least 38 g of fiber daily.
• Men 50 and older should aim for at least 30 g of fiber daily.
• Limit free or added sugar to 10% or less of your daily calorie intake.
• If you consume foods with free or added sugar, pair them with fiber.

20
 Protein
One of the first questions people will often ask you
when you tell them you eat a vegan diet is, “where do you
get your protein from?” I always answer the same question
before answering, “where do you get your protein from?”
They often end up with a stunned look, not expecting that
question. I mostly hear their response from animals like chicken and beef. If I get a
condescending tone, I usually say I get my protein from plants, as I do not like chewing
on dead flesh. I also add that animal-based protein is just recycled plant protein, and by
eating vegan, I cut out the middleman, or middle animal in this case, and go straight to
the protein source. For people who are generally interested in where I get my protein
from and not giving me attitude, I usually explain that I get it from various sources, as
plants are full of protein, too.
It is interesting that suddenly, people are so interested in where protein comes
from when eating vegan food. Being vegan, I get equal to or more protein in my diet than
non-vegan people because I am very conscientious of my daily protein intake and protein
sources.
Personally, one of my favorite sources of protein is tofu. I love the versatility of
tofu, the different textures, and how easy it is to cook. When non-vegan people hear that
I like tofu and that it is my favorite source of protein, they often warn me that tofu, which
is made from soy, is linked to an increase in estrogen, thyroid issues, can cause cancer,
and feminizes men. Again, suddenly, everyone becomes an expert in tofu consumption,
completely dismissing the fact that meat has been extensively studied and is scientifically
linked to an increase in heart disease, certain cancers, obesity, and zoological diseases.
Numerous studies have been done over the years on soy and how it contains
phytoestrogen, mimicking natural estrogen in the body. The results
from these studies vary, with no conclusive evidence showing that
soy is terrible for humans or disrupts hormones. Most of the
research points to soy being neutral when consumed by humans
and does not influence the body negatively. Many health

21
professionals recognize the benefits of eating soy and
Soy is an excellent
recommend it as a protein source a few times a week. Unless source of protein, is
you are sensitive to soy and it causes digestive discomfort low in fat, contains
no cholesterol, is
or other issues, for most people, soy is safe to eat without high in vitamins and
disrupting hormones, is high in protein, contains all nine minerals, and has all
nine essential amino
essential amino acids, has no cholesterol, is low in fat, low in acids.
calories, is high in vitamins, and is a versatile food source.
I have included a few studies relating to research that has been done on soy over
the years for you to reference on your own. These are just a snapshot of the research done
over the years, as there are thousands of studies on soy and how it affects people and
animals. I ensured the studies I chose were done on human populations, not animals. If
you would like to read the studies, go to the PubMed® website at
https://pubmed.ncbi.nlm.nih.gov/, and enter the PMID number into the search field. Many
of the misconceptions about soy were initially made based on studies done on animals,
primarily mice. Those studies have often been done on humans as well, and the
conclusions from those studies differed from the animal studies, with the same results
not replicated. Making absolute conclusions about how a particular food affects one
species compared to another species should not be used to determine the outcome of
how food affects humans.

1. Neither soy nor isoflavone intake affects male reproductive hormones: An

expanded and updated meta-analysis of clinical studies. Reed, K., Camargo, J.,
Hamilton-Reeves, J., Kurzer, M., & Messina, M. (2020). (PMID: 33383165).
2. Soy isoflavones, estrogen therapy, and breast cancer risk: analysis and
commentary. Messina, M., & Wood, C. (2008). (PMID: 18522734).
3. Phytoestrogens and risk of prostate cancer: a meta-analysis of observational
studies. He, J., Wang, S., Zhou, M., Yu, W., Zhang, Y., & He, X. (2015). (PMID:
26228387)
4. Usual Dietary Isoflavone Intake Is Associated with Cardiovascular Disease Risk
Factors in Postmenopausal Women. Goodman-gruen, D., & Kritz-Silverstein, D.
(2001). (PMID: 11285326).
5. Meta-analysis of the effects of soy protein containing isoflavones on the lipid
profile. Zhan, S., & Ho, S. (2005). (PMID: 15699227).

22
What is protein?
Protein is often referred to as the building blocks of
Enzymes are
the body. It makes up muscles, hair, nails, and other tissues chemicals in our
and helps repair them when needed. Protein can be found bodies that help
speed up reactions
in our immune system and hormones, and it keeps our body and play a crucial
from being too acidic or basic and maintains optimal fluid role in many
different processes
balance. Proteins are also found in enzymes, and they can in the body.
be used to transport other nutrients around the body.
Amino acids are molecules; when combined, they make up chains of proteins. In
total, we need twenty different amino acids to build those protein chains. Some chains
are more complex than others, and there are a lot of different combinations that amino
acids can make, depending on their function. For example, a chain of amino acids that
make up the protein in muscle tissue will be different from the chain of amino acids that
make up a hormone. Most of the time, our bodies can make eleven amino acids
independently, but we always need to get nine amino acids from food. I say most of the
time because if we do not get variety in our diet, our body may not make six amino acids.
Those are called conditional amino acids. In the appendix section, I have provided a list
of the nine essential amino acids we need from food, and the best sources of plant-based
foods to get them.
Proteins are unique in shape depending on the amino acids they contain and the
order in which they are arranged. Sometimes, proteins fold over, make loops, attract, or
push each other in opposite directions, making distinct shapes. Every protein structure
and shape has unique functions and plays a critical role in the body.
Although, with most people, the body’s preferred energy source comes from
carbohydrates, if the diet lacks carbohydrates, energy can be extracted from protein.
Extracting energy from protein causes protein breakdown, which is not something we
want to happen. Protein loss can lead to muscle wasting and many other problems, such
as organ damage, loss of hair, brittle nails, hormonal imbalances and increased chance of
bone fractures. These are just a few of the issues that can occur when protein is used as
a fuel source, and the longer the body lacks adequate carbohydrate or fat intake, the
more severe and irreversible the damage may be.
23
 Protein digestion begins in the
stomach, where the acidic environment
and special enzymes found in the stomach
begin to unfold the protein. Once protein
reaches the small intestine, more enzymes
break apart the protein into smaller chains
called peptides, then into individual amino
acids or tiny chains of two or three amino
acids. These are then absorbed into the
bloodstream and sent to where they are needed, and they are reorganized into new
protein chains that the body needs. Many of those amino acids are also sent to the liver,
reorganized and distributed around the body by blood or stored for later use. How
amazing is that! Our body is so intelligent, and when you look closer at what is happening
inside of it, it puts into perspective the work it does to keep us alive and healthy.
How does our body reorganize and make the correct
Protein is broken protein chain in the precise order from single amino acids?
down into amino
acids, and then These are not just random strings of proteins produced by our
reorganized body. Our bodies read a unique code found in the nucleus of
according to the
DNA’s every cell. This code, deoxyribonucleic acid, also known as
instructions. DNA, is a set of instructions or blueprints for assembling amino
acids into protein chains used in the body for various functions.
To recap, we eat food with protein, our body breaks the protein down into amino
acids, the body uses or stores those amino acids, and the DNA instructs the amino acids
to form back into usable protein chains for our bodies to use for various purposes.
Meat sources contain all essential amino acids in one source. Following a vegan
diet, we can also get all essential amino acids. A few vegan foods
contain all nine essential amino acids in one source: soy, quinoa, A vegan diet
can get all
chia seeds, algae, spirulina, and seaweed. However, other vegan
essential
foods only contain certain essential amino acids but not others, so amino acids,
but variety is
it is important to eat a variety of foods. This means one vegan food
key.
may be high in one type of essential amino acid, whereas another
24
is high in another. When we look at variety, that means eating whole grains, legumes,
nuts, seeds, fruits, and vegetables. Combined, these foods make a complete essential
amino acid profile and are high in vitamins, minerals, and fiber and low in saturated fats.
People on a vegan diet have also questioned whether we should supplement the
nine essential amino acids in pill form when eating vegan. Yes, if you do not get variety
in your diet, only eat the same foods daily, eat lots of highly
Leucine, processed food, or are a competitive athlete and train hard several
valine, and
isoleucine are times a week. Some competitive athletes or people who do a lot of
also known as resistance training also take additional leucine, valine, and
branched-
chain amino isoleucine (also called branched-chain amino acids), which may aid
acids. muscle protein synthesis. It is usually unnecessary to supplement if
you enjoy soy, quinoa, chia seeds, or seaweed a few days a week and eat a variety of
whole grains, legumes, nuts, seeds and fruits and vegetables. If you are moderately active
or not active at all, supplementation is usually unnecessary if you are eating a variety of
adequate protein. If you are a competitive bodybuilder or lift heavy, supplementing an
essential amino acid supplement can be beneficial.
Here is a comparison of the essential amino acids found in tofu, quinoa, and
chicken, how much the body requires daily on average per kg (2.2 lbs.) of body weight,
and what amount a person that weighs 68 kg (150 lbs.) per day would need of the
essential amino acids.
100 g extra
100 g Daily average
firm tofu Daily average
chicken requirement
prepared 100 g requirement
Essential breast, in grams per
with calcium cooked for a 68 kg
Amino Acid skinless, 1 kg (2.2 lbs.)
sulphate and quinoa (g) (150 lbs.)
boneless, of body
magnesium person (g)
cooked (g) weight
chloride (g)
Histidine 0.225 0.127 1.138 0.014 0.952
Isoleucine 0.444 0.157 1.498 0.019 1.292
Leucine 0.728 0.728 2.527 0.042 2.856
Lysine 0.462 0.462 2.936 0.038 2.584
Methionine 0.110 0.096 0.794 0.019 1.292
Phenylalanine 0.437 0.185 1.233 0.033 2.244
Threonine 0.411 0.131 1.370 0.020 1.360
Tryptophan 0.123 0.052 0.385 0.005 0.340
Valine 0.455 0.185 1.581 0.024 1.632
Taken from the Government of Canada, Health Canada, Canadian Nutrient File, 2015 Version

25
 As you can see, vegan complete proteins have fewer essential amino acids than
meat sources. However, by eating a vegan diet full of variety, it is possible to meet the
average daily requirements. Foods like lentils and beans are high in certain essential
amino acids, so pairing them with grains, nuts, and seeds makes it easy to get all essential
amino acids in. Again, the key to eating a healthy vegan diet is eating a variety of whole
foods.
Journal activity 6:

Go through the amount of protein you ate today. How many grams of protein did you
get? Did you get a variety of protein sources?
Example: Tofu – 100 g (3.5 oz) = 16.5 g protein

How much protein do we need?

Of all the macronutrients, protein has the highest range of adequate intake.
Current recommendations suggest we should get about 10% to 35% of our calories from
protein. So, for someone who consumes 2,000 calories daily, 200 to 700 calories should
be from protein. I, however, calculate protein intake a little differently when it comes to
eating a vegan diet, and I base it on a person’s weight and activity level. I also build daily
calorie intake around protein consumption. A non-active person eating vegan, who is
primarily sedentary, eating 1.5 g of protein per kilogram (2.2 lbs.) of body weight is where
I usually start (that works out to be 0.68 g of protein per lb.) for a 68 kg person (150 lbs.)
that is 102 g of protein per day. This ensures adequate protein intake without lacking
those essential amino acids. For a moderately active person who sits most of the day but
exercises 3-5 days a week for an hour at a time, 1.8 g of protein per kilogram is
recommended (that works out to be 0.82 g of protein per lb.) for an adult that weighs 68
kg (150 lbs.) that would be 122 g of protein per day. For a competitive athlete,
bodybuilder, or someone who exercises hard five or more days a week, 2.2 g to 2.6 g of
protein per kilogram is appropriate (1.0 g – 1.2 g per lb.) For a 68 kg (150 lbs.) adult, that
works out to be 150 g – 180 g of protein. Other demographics that benefit from eating
high protein are the elderly, infants, pregnant or lactating women, and those recovering
from surgery or who have undergone other physical trauma. When there is extra stress

26
on the body, having adequate or high protein intake will help heal or maintain lean
muscle mass and other tissue.
How does this add up to 10% to 35% of our daily calories? One gram of protein
contains four calories. Using 10% to 35% of our daily calories means
that if someone is eating 2,000 calories a day, 200 to 700 calories 10% to 35%
should be from protein. That works out to be 50 g to 175 g of protein. of daily
calories
Going higher than 2.2 g to 2.6 g of protein is okay. However, should
there are a few concerns with that much protein intake. First, getting come from
protein.
too much protein all at once can cause digestive upset and stomach
pain in some people. Second, getting too much protein may cause less intake of the other
macronutrients, such as carbohydrates, which we also need. Third, it is difficult for a vegan
diet to get that much protein without overconsuming calories. Although it is easier to get
lots of vegan protein with new foods available, such as noodles made from lentils or
chickpeas, and new varieties of faux meats, getting over 100 g of vegan protein can still
be challenging without being conscientious of where that protein is coming from. Seitan,
a popular substitute for meat because of its texture, is not a complete protein. However,
it contains a whopping 21 g of protein per 100 g at only 106 calories. Extra firm tofu
contains around 16 g of protein per 100 g and only 110 calories. One cup of canned lentils
contains about 18 g of protein and 230 calories. There are many excellent sources of
vegan protein out there, but honestly, my go-to is using protein powder to get me up to
or over 100 g of protein per day without expending too many calories.
So many vegan protein powder brands are available, along with delicious flavors.
I have at least two scoops of protein powder a day. This works out to be around 40 g of
protein and 200 calories. I mix it with water or make a smoothie by adding fruit, berries,
a banana, or chia seeds. I find smoothies
convenient, filling, healthy, and easy on the
stomach. Protein powders are usually a
personal choice, with many flavors; sometimes,
finding a brand you like takes trial and error.
Always look for reputable brands labeled as
plant-based or vegan, with a high protein
27
content, low or no sugar, and low in fat and calories. Many protein companies offer
sample packages for a low price or free so you can find a brand and flavor you enjoy.
Also, many supplement or vitamin shops let customers sample different brands and
flavors. I have been stuck with many protein powders I did not want, and I ended up
giving them away to people who did not mind the flavors, so now I ensure when I am
looking for a new protein powder, I sample brands before buying. Some protein powders
are complete proteins, meaning they contain all essential amino acids, but unless the label
specifically says it is a complete protein, assume that it is not.
Protein and iron
In the non-vegan world of eating, protein and iron go hand in hand. This is because
the blood that circulates in the animal’s body before its death is rich in iron and is now
deposited in the tissue non-vegan people eat. Like animals, iron is contained in human
red blood cells, which transport oxygen through the body via blood. Eating vegan means
we do not eat tissue that contains blood, so when it comes to getting adequate iron in
our diets, vegan diets need to be extra contentious about sources of iron other than from
dead animals. I discuss iron intake in the micronutrient section, detailing how a vegan
diet can get iron and what sources provide the best iron available.
Protein Quality
I had to add this because I thought it was remarkable that soy protein isolate gets
a perfect score when looking at the quality of different protein sources. According to the
Protein Digestibility – Corrected Amino Acid Score (PDCAAS), soy protein isolate receives
a perfect score of 1.0 because it contains all essential amino acids and has a good source
of nitrogen, which is needed to help in the production of those “conditional” amino acids,
and it is easy to digest and absorb. Beef, on the other hand, scores much lower at 0.92. It
is not an easy food to digest and absorb (Ismail, B., Senaratne-Lenagala, L., Stube, A., &
Brackenridge, A., 2020). Another point to bring up with people who disapprove of the
vegan lifestyle or give you grief over your food choices is to let them know that when
studied, soy protein is a much superior food to beef when consumed by humans. Not
only does it have zero cholesterol, but it is also low in saturated fats, and it is better broken
down and used more efficiently by the body than beef. I also throw in the cuteness of
cows, how I want to scratch that adorable fuzzy patch between their eyes, and how they
28
are big dogs in the right setting. Who could eat that? They should be hugged, loved, and
invited to dinner, and not dinner.

Protein summary

• 10 % to 35% of daily calories should be from protein.

• Each gram of protein is equal to 4 calories of energy.
• Aim for 1.5 g to 2.6 g of protein daily per kg of body weight (0.68 g to 1.2 g
per lb.)
• We need to get nine essential amino acids from foods; variety is the key to
all nine essential amino acids.
• Tofu, quinoa, chia seeds, algae, spirulina, and seaweed are complete vegan
proteins.
• Athletes and those recovering from injury or surgery should consider taking
an essential amino acid supplement.

29
 Fats
I saved fat as the last macronutrient to talk about since the
word fat tends to make some people feel uncomfortable. I
used to be one of those people, as I was always scared about
consuming fats, doing my best to avoid fats in my diet as
much as possible. I want you to know that fats are an essential
part of our diet and are needed for energy and health.
However, just like carbohydrates and proteins, it depends on what kind of fats you
consume and how much fat you consume daily. Let’s take a closer look at why we need
fat, the different types of fat, how to get the best, healthiest sources of fat in your diet,
and how much fat we need.
Why do we need fat?
Fat on and in the body, also called subcutaneous fat and visceral fat, plays a vital
role in our bodies by cushioning our internal organs, providing energy, and helping us
absorb vitamins. Fat is also needed in hormones and cells and for protecting nerve cells
from damage. Another important reason we need fat is for proper immune and cognitive
function. Fats help wounds heal and keep skin healthy. We should not avoid fat in our
diet; we should, however, ensure we are getting the proper amount from proper sources.
Types of dietary fat
Dietary fats can be broken down into triglycerides, phospholipids, and sterols.
Triglycerides are three fatty acid molecules attached to one glycerol molecule (picture a
capital letter E, with the vertical part of the letter
the glycerol molecule and the three horizontal
lines as the fatty acid molecules). This type of
fat is found in foods and is the fat molecule
stored in our body. Fatty acid molecules contain
chains of carbon, either short chains, medium
chains, or long chains. These chains and how
much hydrogen is attached to them determine
if the fat is solid or liquid at room temperature

30
and if it affects health. The shorter the chain of carbon, the more liquid it is at room
temperature, and the longer the chain, the more solid it is at room temperature.
Fatty acids, chains of carbon molecules, are categorized based on how much
hydrogen is attached to the chain and how that hydrogen is bonded. There are two main
types of fatty acids. The two main types of fatty acids are saturated fatty acids and
unsaturated fatty acids. Unsaturated fatty acids can be further broken down into three
subgroups: monounsaturated, polyunsaturated, and trans fatty acids.
Saturated fatty acids contain the most saturation of hydrogen molecules and are
made up of longer carbon chains. They are primarily found in animal-based foods. They
can also be found in plant-based foods like palm and coconut oil.
Unsaturated fatty acids generally have shorter chains. Monounsaturated fatty acids
are found in various vegan foods such as canola, olive oil, almonds, cashews, pecans, and
avocados. Polyunsaturated fats are in walnuts, flax, chia, and hemp seeds. Trans fatty
acids, not a common type of unsaturated fatty acid, are usually produced commercially
but can also occur naturally in animal-based foods. Many countries, like Canada, have
now made it illegal for trans fats to be added to food due to the negative impact it has
on health. When we eat, we want to limit saturated fatty acids, have most of our fat intake
come from monosaturated and polyunsaturated fatty acids, and ultimately stay away from
trans fatty acids.
Just like amino acids, there are essential and non-essential fatty acids. The
essential fatty acids must be obtained through diet, and the non-essential fatty acids are
made in the body. Our bodies can produce omega-9 fatty acids, deemed non-essential
fatty acids. The essential fatty acids that we require through diet are omega-3 and omega-
6.
Omega-3 is a polyunsaturated fatty acid that is required for various functions in
our body. The three types of omega-3 fatty acids are alpha-linolenic acid (ALA),
docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Omega-3 has been
studied extensively over the years and has been shown to help reduce overall
inflammation, blood pressure and risk of heart disease, keep blood vessels pliable and

31
not stiff, help prevent blood clots, and help lower
Omega-3s can
triglycerides. Omega-3s also help with fetal and child reduce
development, especially in brain and eye development. inflammation,
blood pressure, and
Vegan food sources of EPA and DHA are found in the risk of heart
seaweed, kelp and algae. The remainder of omega-3 vegan disease. They also
keep blood vessels
foods contain only ALA. EPA and DHA are better sources of pliable, help
omega-3 than ALA. Only a small percentage of ALA is prevent blood clots
and lower
converted to EPA and DHA in the body. When getting ALA in triglycerides.
our diet, we should aim for 1,100 mg to 1,600 mg of ALA daily
or 7,700 to 11,000 mg per week. Some good sources of ALA are found in nuts, such as
walnuts, which contain 2,760 mg per ¼ cup, seeds such as ground flaxseeds, which
contain 2,464 mg of ALA per tablespoon; chia seeds, which contain 1,896 mg of ALA per
tablespoon; and hempseeds that contain 870 mg of ALA per tablespoon. Oils are also a
good source of ALA, with a tablespoon of flaxseed oil containing 7,742 mg, walnut oil
containing 1,434 mg per tablespoon, and canola oil containing 1,296 mg per tablespoon
of ALA. Tofu, soybeans, edamame beans, and various veggie grounds also contain smaller
amounts of ALA. Omega-3s that have EPA and DHA can be found in supplement form.
Vegan omega-3 supplements are made from seaweed, kelp, or algae and are usually in
liquid, gummy form or in a vegan capsule not made from gelatin. Look for ones labelled
explicitly as plant-based or vegan. Otherwise, they may be sourced from fish or contain
gelatin capsules.
Omega-6 fatty acids are the opposite of omega-3 fatty acids but are still critical.
Omega-6 fatty acids are a precursor for blood clotting and constricting blood vessels. We
get omega-6 fatty acids mainly through linoleic acid in vegetable oils, nuts, and seeds.
Although omega-6 and omega-3 are essential to get through the diet, we want more
omega-3 than omega-6 for the anti-inflammatory benefit.
According to a study published in Experimental Biology and Medicine, the Western
diet has evolved to have a high omega-6 to low omega-3 ratio, which can lead to an
increase in cardiovascular and other chronic diseases. When it comes to cardiovascular
disease, consuming a diet that has a good ratio of omega-6 to omega-3 has led to a 70%
reduction in overall mortality from cardiovascular disease (Simopoulos, A., 2002). Before
32
the industrialization of food and an increased amount of meat in the diet, the ratio of
omega-6 to omega-3 was estimated at 1 to 1. The current ratio consumed is estimated
to be around 10 to 1 or even as high as 20 to 1 (Jacob, A. MS, RD, 2013). It is essential that
when eating a vegan diet, we intentionally get omega-3 in our diet, as many of the foods
vegans consume tend to be higher in omega-6. We should aim for a ratio of at least 4 to
1 or 2 to 1 daily. Supplements may be helpful to ensure the correct ratio is consumed, or
from fortified food such as soy milk with added omega-3, as well as using flaxseed oil or
ground flaxseeds, which contains a ratio of 4 to 1. Ground flaxseeds or flaxseed oil can
easily be added to salads, smoothies, oatmeal, or on top of cooked vegetables. Flaxseed
oil should not be used as a cooking oil, as its chemical structure can change when heated.
Phospholipids are another type of fat consumed, but we tend to get lower amounts
in our diet than triglycerides, which is normal. Phospholipids function as the outside layer
of cells and work as a doorway to let compounds in and out of the cells. They remove
cholesterol and transport it around the body. They also produce energy, assist in blood
coagulation, and help other fats not accumulate in the liver.
Phospholipids are unique in how they interact with water, and that is why they are
often added to foods as an emulsifier to mix fat and water. You may find a common
phospholipid called lecithin, which is used as an emulsifier in salad dressings to help keep
oil separate from other ingredients and in cheese slices to help keep them from sticking
together. Lecithin can be made from soybeans, sunflower oil, canola oil, and corn oil, as
well as from egg yolk or organ meats. It is essential to check the ingredients, and if it
contains an emulsifier, it should specify the source. If not, you may need to contact the
company for that information. Most foods, however, will list the actual source of the
emulsifier in the ingredients, so it should be easy to identify the source for the most part.
The third type of fat is called sterols. Sterols come from two sources: animal fat
and plants. You may have heard the word sterols as being added to certain foods, making
them a “healthier” choice. These “healthy” sterols can only come from plant-based foods,
as sterols found in animal fat may cause increases in cholesterol levels, a potential risk
factor for heart disease. Dietary cholesterol is only found in animal-based products. Be
aware that if you eat something with ingredients that look vegan but contain cholesterol
in the nutritional information, it is not vegan. Vegan foods never contain cholesterol. Plant
33
sterols, on the other hand, do the opposite of animal-based sterols in that they reduce
the amount of cholesterol absorbed by the body. Plant sterols found naturally in food
usually contain only small amounts; therefore, look for vegan products with added plant
sterols if trying to lower your overall cholesterol level.

Fat

Triglyceride Phospholipid Sterols

Saturated Unsaturated Plant

Monounsaturated Polyunsaturated Transfat Animal based

Omega-3

Omega-6

Journal activity 7:

Go through the food you ate today. How many grams of fat did you get? How many
grams of fat were saturated fat?
Example: Walnuts – 30g (1 oz) = 18g fat, 1.7g saturated fat

34
Cholesterol
As previously noted, dietary cholesterol can only come
Vegan foods do
from animal-based foods, not vegan ones. Cholesterol is also not contain
naturally produced in our body and plays a role in various bodily cholesterol; we
can make 100%
functions. We can make 100% of the cholesterol we need by of the needed
ourselves, so cholesterol is not essential to get from our diet. In cholesterol.
most non-vegan eaters, approximately 75% of the cholesterol in
the blood is made on its own, and 25% comes from animal-based foods. Vegans make
up 100% of our cholesterol. We need an optimal level of cholesterol in our bodies to
perform various functions, and excess cholesterol intake in food may increase a person’s
risk of developing cardiovascular disease. I say may because some people can eat as much
cholesterol as they want, and it does not affect their blood cholesterol levels. In contrast,
some people get little to no added cholesterol through food but still have high
cholesterol and may even need to take medication to help control the elevated level.
To move around the body, cholesterol needs to be transported in a “package”
called a lipoprotein, which travels around in the blood to various places in the body. There
are a few lipoproteins, but the most well-known are high-density lipoproteins (HDL) and
low-density lipoproteins (LDL). Both lipoproteins are carriers of fats and cholesterol; HDL
comprises around 20% cholesterol, and LDL comprises around 50% cholesterol. The most
significant difference between HDL and LDL is their function. HDL picks up excess
cholesterol in the body for removal or recycling, reducing the risk of developing heart
disease. Too much LDL can be a risk factor in causing heart disease. We do need some
LDL in the blood, as it is required for certain hormones and cell membranes, but too much
LDL is recognized by our immune system’s white blood cells as an invader, and the white
blood cells end up engulfing the excess LDL. This engulfed LDL, along with the white
blood cell, becomes a foamy plaque-like substance that sticks to the walls of blood
vessels, restricting or entirely blocking blood flow. This also weakens and damages the
walls of the blood vessels, further causing harm. This is a simple explanation of what HDL
and LDL are. HDL and LDL have different subclasses and are complex in what they do,
how they work and how the different subclasses can affect someone. In addition, there is

35
a complex mechanism of action that can lead to cardiovascular disease and factors that
may put someone at risk for developing cardiovascular disease.

The immune system's white blood cells engulf the invader "LDL cholesterol" molecule, causing it to become
foamy and sticky. This ultimately results in a cholesterol-blocked artery.

Not all people are affected by dietary cholesterol, but for those susceptible, high
levels of saturated fats and low levels of unsaturated fats can increase LDL levels and,
therefore, may be a factor in increasing the risk of heart disease. Research on saturated
and unsaturated fat consumption is ongoing, with interesting results. Most nutrition
specialists, however, tend to encourage an increase in unsaturated fats and a decrease in
saturated fats. Although high LDL can be a risk factor for heart disease, other risk factors
may also include smoking, inactivity, excess alcohol consumption, genetics, diabetes, and
high blood pressure. If you have naturally high cholesterol, it is recommended that there
be a limit on saturated fat. The recommendation is to eat as little saturated fat as possible.
Most vegan foods contain low levels of saturated fats, so unless your physician has
told you that you must watch your saturated fat intake or have high cholesterol, most
people do not need to be mindful of their saturated fat intake. In the carbohydrate
section, I explain how fiber can also reduce cholesterol, specifically soluble fiber, which is
a big blob of slime collecting waste and cholesterol from our digestive system. Also, as
mentioned earlier, plant sterols can help reduce cholesterol levels. A vegan diet usually

36
gets 600 mg to 700 mg of plant sterols daily. Still, the recommended adequate intake of
plant sterols to reduce cholesterol is around 2,000 mg to 3,000 mg per day. This can be
obtained by taking supplements, eating oils, nuts, and seeds, or choosing foods fortified
with added plant sterols.
How much fat do we need?
The recommended daily amount of fat is between 20% and 35%
20% to
of the total calorie intake. For someone consuming 2,000 calories daily, 35% of
this works out to be 400 to 700 calories per day from fat. Each gram of daily
calories
fat contains nine calories, which works out to 44 g to 78 g per day if should
consuming 2,000 calories daily, most of the fat consumed should come come
from fat.
from unsaturated fats such as oils, nuts, seeds, and soy.

Fats summary

• 20 % to 35% of daily calories should be from fat.

• Each gram of fat is equal to 9 calories of energy.
• Choose unsaturated fats over saturated fats if possible.
• We need to get two essential fatty acids from foods, omega-3 and omega-6.
• Omega-3 has an anti-inflammatory effect on the body and other benefits.
• Vegan diets get omega-3s as ALA, which can be found in nuts, ground
flaxseed, and flaxseed oil.
• Vegan omega-3s can also be found in some types of algae. These are available
in supplement form. Ensure the capsule is also vegan and not gelatin.
• Aim for 1,100 mg to 1,600 mg of ALA per day or 7,700 mg to 11,000 mg of
ALA per week.

37
 Macronutrient summary
I hope the information provided was educational and will empower you when
choosing healthy vegan diets. This information is just a tiny snapshot of what is
happening in our bodies from our food. The body does a lot of work to keep itself in a
steady, homeostatic balance, but these are just the basics to get you on the right path.
One key piece of information I want you to take away from this before diving into
a vegan diet is choosing a variety of whole foods. Vegan diets have gotten a bad rap
regarding variety, but if you think about it, meat-eaters only have so many additional
options. Considering that a lot of meat can now be replaced with a faux “meat” substitute,
there is no lack of abundant food choices; it is just a false belief that needs to be snuffed
out.
In the appendix section of this book, I have included a one-page document that
summarizes the most critical information from each of the macronutrient categories,
along with food examples. I also provided another document to help you transition by
giving substitution options. Keep these handy. They will be necessary when you start
eating a vegan diet, but over time, they will become natural, and you will not need to
reference the document anymore as this becomes your new way of living. Happy vegan
eating!

38
Journal activity 8:

Now that you’ve learned about the three types of macronutrients, what are some of
your favorite foods from each category? Do you need to switch any of those foods to
more nutrient-dense or vegan foods? What would you switch those foods to?
Carbohydrates:
Examples: White rice, switch to brown rice
Protein:
Example: eggs, switch to tofu
Fats:
Example: butter, switch to vegan margarine

Micronutrients
Micronutrients are a type of nutrient we do not need in large quantities compared
to macronutrients. Micronutrients are the vitamins and minerals we need for our bodies
to function optimally. Most people can get adequate micronutrients through diet;
however, sometimes, supplementation is necessary to get the proper amount. The
amounts recommended are only the average amount needed by 97 to 98 percent of
healthy people. Those who suffer from chronic health conditions, have issues with food
absorption, are taking other medications, have allergies, drink alcohol regularly, or use
recreational drugs may require different amounts than listed here. If you have any of those
concerns listed or any other medical condition, may be pregnant or planning to become
pregnant, please consult with your doctor or pharmacist.

Key terms:

Recommended Daily/Dietary Allowance (RDA): 97 to 98 percent of healthy

people should take daily to meet nutritional needs.
Adequate Intake (AI): An ample amount of daily intake is required to meet
nutritional needs.
Upper Tolerable (UL): The amount that may cause adverse reactions in some
people when taken daily.
g = grams mcg = micrograms
mg = milligram IU = international unit

39
 Vitamins
Thirteen essential vitamins help with various
functions within the body. Most people can get the proper
amounts of vitamins through diet. However, some may
require additional vitamins above and beyond what they
get from their diet, especially if blood tests show a
deficiency and a doctor prescribes them. Unfortunately, people who eat a vegan diet and
older adults are often required to supplement vitamins as they cannot always get
adequate amounts through diet.
There is a massive misconception that getting more vitamins is better for you, but
this is false. Too many vitamins can be stored in the body, potentially causing issues, or
they are just excreted out in the urine, so they are wasted. More vitamins do not make
you healthier, and most multivitamins contain way higher doses of vitamins above the
recommended amount we need. Another misconception is that vitamins are a source of
energy for the body, but this belief is incorrect. Only macronutrients provide a source of
energy for our body. Vitamins may assist in metabolizing or breaking down
macronutrients, but vitamins do not provide us with a source of energy.
The recommended daily allowance (or recommended dietary allowance) or RDA is
the average amount 97 to 98 percent of the healthy population should take daily to meet
nutritional needs. There is an RDA for different genders and age groups. However, the
RDA for females between the ages of 18 and older and males 18 and older will be used
in this book. Some vitamins have an adequate intake or AI amount instead of a
recommended daily allowance. The term upper limit or UL is used to identify the
maximum amount that should be taken. The UL and AI will also be used for females 18
and older and males 18 and older.
Remember these are only guidelines, and taking any vitamins should always be
discussed with your doctor or pharmacist, especially if you have a chronic medical
condition, are taking other medication or are having surgery. Also, pregnant and lactating
women may require higher or lower amounts than listed here and taking any vitamins or

40
supplements should be discussed with your doctor or pharmacist if you are pregnant,
thinking about becoming pregnant, or are lactating.
Vitamins can be broken down into two categories: fat-soluble and water-soluble.
Let’s dive deeper into both categories and explain the differences, what these vitamins
do for you, what foods we can eat to find them in, and how much you need daily.
Fat-Soluble Vitamins
The four fat-soluble vitamins are A, E, K, and D. These vitamins are best absorbed
by the body with a fat source. They can also be stored in adipose (fat) tissue within the
body, which can cause toxicity if too many of these vitamins build up. Because they can
stay in the body longer in adipose tissue, taking vitamin supplements daily (except
vitamin D) may not be required for everyone.
Vitamin A, also known as retinol, helps with vision, immune function, bone health,
and embryonic development. Beta-carotene, the pigment
that gives fruits and vegetables orange, red, and yellow An antioxidant is a
compound that cleans
colors, converts into vitamin A in the body. Beta- up free radicals in the
carotene is an antioxidant. You can find good sources of body, which can cause
damage to cells.
beta-carotene in carrots, mangoes, apricots, spinach, Antioxidants are only
kale, and squash. The RDA for women is 700 mcg, and for found in plant-based
foods.
men, it is 900 mcg, and the UL for women and men is
3,000 mcg.
A half cup of cooked carrots provides 650-700 mcg of vitamin A, and a half cup of
kale provides about 500 mcg, almost the total recommended daily intake.
Toxicity can occur in pregnant women, causing congenital disabilities if taken in
very high doses, so caution should be taken and taking additional vitamin A should be
discussed with your doctor or pharmacist.
Vitamin E, or tocopherol, is an antioxidant that prevents cell damage and
improves immune function. New research shows that it may help to protect against
certain types of cancer; however, research is still ongoing.
Vitamin E is found in vegetable oils, avocados, almonds, sunflower seeds, and
peanut butter. The RDA for women and men is 15 mg daily, and the UL is 1,000 mg.
Extremely high doses can cause issues with blood clotting and complications with surgery.
41
Most diets rich in healthy, whole foods do not lack vitamin E, and supplementation is
often not required unless prescribed by a doctor.
Vitamin K, called phylloquinone, is essential for bone health and blood clotting.
Vitamin K is found in green leafy vegetables and foods such as broccoli, cabbage, and
soybeans and is also made by gut bacteria. Newborn babies are given vitamin K at birth
because they have no gut bacteria when they are born, and it is crucial for blood clotting.
Vitamin K does not have a recommended daily allowance amount. Instead, it has
an AI amount. The AI for women is 90 mcg, and for men, it is 120 mcg. The UL has yet to
be discovered.
Vitamin D, or cholecalciferol, is an essential vitamin with many bodily functions.
It also acts as a hormone required for maintaining calcium in the blood. It can be found
in supplements, fortified foods, and sunlight. Because of its importance, people living in
northern climates with less sunlight should supplement their diet with vitamin D daily all
year round.
As a hormone, vitamin D helps regulate calcium in the blood, cell differentiation
and growth, and insulin secretion. Vitamin D also helps strengthen bones, and a growing
body of evidence shows it may help protect against some cancers, has anti-inflammatory
properties, and may protect against heart disease. Getting enough vitamin D from a vegan
diet can be challenging, as most vitamin D is found in animal sources. Vitamin D is often
added to foods such as orange juice or soy milk, but getting the RDA can be difficult
without supplementation. Vitamin D deficiency can cause rickets in children and bone
disorders such as osteoporosis in adults. Most supplements show the amount of vitamin
D in International Units (IU). According to current recommendations, women and men
ages 18 to 70 need 600 IU, and those over 70 need 800 IU.
The current recommendations indicate that the UL for vitamin D is 4,000 IU for
both women and men. However, some recommendations say that taking higher vitamin
D doses can have benefits. Check with your doctor or pharmacist to determine what
amount of vitamin D is right for you.
Water-Soluble Vitamins
Next, let's look at water-soluble vitamins. Water-soluble vitamins are easier to get
through vegan foods than fat-soluble vitamins. Water-soluble vitamins, like their name
42
hints, are soluble in water, and when cooked in water, some of those vitamins can leach,
making the water turn to a slightly different color, like green or light brown. Taking most
of the water-soluble vitamins in more significant amounts, more than your body needs
leads to the excretion of these vitamins in urine. Taking multivitamins that contain high
doses of water-soluble vitamins can lead to bright-colored urine. Eight types of B vitamins
and vitamin C are the most common and needed water-soluble vitamins.
The eight vitamin B vitamins are B1 or thiamine, B2 or riboflavin, B3 or niacin, B5 or
pantothenic acid, B6 or pyridoxine, B7 or biotin, B9 or folate, and B12 or cobalamin.
Vitamin B1, or thiamin, helps release energy from food sources. Good sources of
vitamin B1 are oatmeal, canned tomatoes, whole grains, enriched grain products, nuts,
and seeds. Vitamin B1 deficiency is rare but can sometimes occur with alcoholism. The
RDA for women is 1.1 mcg per day, and for men, it is 1.2 mcg per day. There is no UL for
vitamin B1.
Vitamin B2, also known as riboflavin, helps break down energy from food and
other metabolic reactions. It is also considered an antioxidant and helps keep skin and
hair healthy. Vitamin B2 is found in whole and enriched grain products, almonds,
mushrooms, avocado, spinach, broccoli, and asparagus. Vitamin B2 deficiency is rare but
can occur with alcoholism. Vitamin B2 causes bright, yellow-colored urine if you take it in
supplement form. The RDA for women is 1.1 mg, and for men it is 1.3 mg. There is also
no UL for vitamin B2; if too much is taken, it is excreted in the urine.
Vitamin B3, or niacin, is necessary for helping the body to metabolize food.
Vitamin B3 can be found in whole and enriched grain products, avocado, peanut butter,
brown rice, and mushrooms. Deficiency of vitamin B3 is rare, but if severe, it can cause a
condition called pellagra. Too much vitamin B3, which is also rare, can cause niacin flush,
which causes skin to look flushed and red. The RDA for vitamin B3 for women is 14 mg,
and for men, it is 16 mg. The UL for both women and men is 35 mg.
Vitamin B5, or pantothenic acid, is necessary to metabolize carbohydrates and
fat. It is found in mushrooms, avocado, tofu, sweet potatoes, broccoli, and cauliflower.
The AI for both women and men is 5 mg. Deficiencies in vitamin B5 are rare, and there is
no UL.

43
 Vitamin B6, or pyridoxine, is needed to metabolize carbohydrates and protein and
synthesize neurotransmitters and blood cells. Food sources of vitamin B6 are bananas,
avocados, cauliflower, potatoes, carrots, and tofu. Deficiencies in vitamin B6 are rare but
can cause a specific type of anemia, called microcytic anemia, skin issues, and swollen
tongue.
Too much vitamin B6 can cause permanent damage to nerve cells, and caution
should be used to ensure that too much vitamin B6 is not taken. The RDA for women
aged 18-50 is 1.3 mg, and for women aged 51 and older, it is 1.5 mg. The RDA for men
aged 18-50 is 1.3 mg, and for men aged 51 and older, it is 1.7 mg. The UL for vitamin B6
is 100 mg for females and males aged 18 and older.
Vitamin B7 or biotin is used for macronutrient metabolism. Vitamin B7 can be
found in sweet potatoes, avocados, nuts, mushrooms, bananas, and cauliflower.
Deficiencies in vitamin B7 are rare but can cause brittle nails and hair loss. Biotin is often
sold to help with hair loss and brittle nails; however, current research shows no conclusive
evidence from reputable sources supporting that biotin supplementation can help with
the regrowth of hair or nails. The RDA for both women and men is 30 mcg. There is no
UL, as excess vitamin B7 is excreted in urine.
Vitamin B9, known as folate or folic acid, helps form deoxyribonucleic acid (DNA)
and ribonucleic acid (RNA) and is used in protein metabolism. It is also needed to form
red blood cells and is essential for developing a fetus during pregnancy.
Food sources of folate are broccoli, asparagus, spinach, avocado, brussels sprouts,
and edamame beans. Deficiencies can cause megaloblastic anemia (fewer red blood cells
that are abnormally large), weakness, fatigue, irregular heartbeat and breathing, loss of
hair, mouth sores, and pale skin. Deficiencies of vitamin B9 during pregnancy can cause
severe defects in the unborn fetus. Getting sufficient vitamin B9 before and during
pregnancy is essential and should be discussed with your doctor or pharmacist before
getting pregnant.
The RDA is 400 mcg per day for men and women who are not pregnant, and the
UL is 1,000 mcg per day for both men and women.
Vitamin B12, or cobalamin, helps develop red blood cells and nerve cells and is
used for macronutrient metabolism. In the past, vitamin B12 was only found in animal
44
sources, but as the vegan diet has become more popular, finding food fortified with B12
has become more accessible, such as in vegan cheese or vegan milk, but remember to
check the label to see if it has been added in. Another well-known source of vitamin B12
in a vegan diet is nutritional yeast (nooch) fortified with vitamin B12. Nutritional yeast is
known for its “cheesy” taste. Adding a tablespoon of nutritional yeast to popcorn, on top
of vegetables, or into a tofu scramble is a great way to get your RDA of vitamin B12.
Unfortunately, if you are not a fan of food fortified with vitamin B12 or like nutritional
yeast, taking a vitamin B12 supplement may be required. Not getting vitamin B12 can
lead to megaloblastic anemia and other neurological issues. The RDA for men and women
is 2.4 mcg. There is currently no determined UL for vitamin B12.
Vitamin C, or ascorbic acid, has a lot of different roles
within the body. It helps the immune system function, repairs
free radical damage as an antioxidant, helps collagen synthesis,
helps in the maintenance of healthy gums, and helps the
absorption of iron into the body. Vitamin C deficiency is usually
found in people who smoke, are drug users, or do not have
access to adequate sources, such as in developing countries.
You can find sources of vitamin C in various foods, particularly
those that are bright in colors. Bell peppers, oranges, pineapple,
lemons, grapefruit, kale, and mangos are just a few sources of vitamin C; there are a lot.
The RDA for women is 75 mg per day, and for men, the RDA is 90 mg per day. The UL for
both women and men is 2,000 mg/day.
Although the body’s most common use for vitamins is indicated in this book,
vitamins are used in many complex metabolic reactions throughout the body and have
secondary purposes like acting as antioxidants and helping other cells, such as skin, nerve,
and hair cells, grow. The amount of work vitamins do to help our body is truly exceptional!
There is a lot of research and ongoing studies relating to the function of vitamins
and whether they have beneficial uses in helping with various diseases and disorders.
Should you want to learn more about the function of vitamins in the body and other
research areas relating to vitamins and how they may be used for different purposes, such

45
as helping with diseases or disorders, I encourage you to do more research from reputable
scientific sources.
Journal activity 9:

Do you take a multivitamin daily? Do you take any other supplements daily? How do
they compare to the recommended daily amounts listed in this book? Do you eat
foods that contain the above vitamins?

Minerals
Many different minerals are found in food, but we will only focus on the ones most
concerning a vegan diet. But first, some exciting facts about minerals! There are two
categories of minerals that our body needs: major minerals
and trace minerals. The major minerals are stored in the Most minerals are
electrolytes.
body for up to 5 g at a time, whereas the trace minerals are Electrolytes help
stored in less than 5 g. Per day, we require 100 mg or more maintain blood pH
balance, fluid balance
of the major minerals and less than 100 mg of the trace muscle function and
minerals. Minerals are stable and cannot be destroyed by nerve impulse
transmissions.
heat, acidity change, or light. All minerals, excluding sulfur,
are considered electrolytes essential for maintaining blood pH, fluid balance, muscle
function, and nerve impulse transmission. The major minerals our body needs daily are
calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur.
The trace minerals we need are chromium, copper, fluoride, iodine, iron,
manganese, molybdenum, selenium, and small amounts of other minerals. Trace minerals
help enzymes in the body, are found in hormones, and assist with other reactions within
the body.
Some people have difficulty absorbing calcium, iron, and potassium minerals. On
the other hand, many vegans and non-vegans get too much sodium in their diet. Let’s
take a closer look at the concerns related to a vegan diet.
Iron is an essential major mineral because it is responsible for helping red blood
cells transport oxygen around the body. It is found in enzymes and helps with brain and
immune function. When you get adequate amounts of iron in your diet, and it is absorbed

46
 into your small intestine, it is either immediately
used by cells, released into the bloodstream to be
sent to other parts of the body, or stored in the
body. Iron can be found in heme (blood) sources,
such as beef and poultry or non-heme sources, such
as tofu, leafy greens, and nuts. Heme sources of iron
are, unfortunately, better absorbed by our body.
About 25 percent of heme iron is absorbed by the body, whereas only 17 percent is
absorbed by non-heme iron sources.
When you are low in iron, you may feel sluggish, have muscle pain and weakness,
have issues breathing, be pale, crave weird non-food items such as dirt, and have brain
fog. If you feel any of these symptoms, it is time to see your doctor to order a blood test.
Your doctor will help identify the amount of iron in your blood and how much iron is
being stored in your body. Your doctor may prescribe an iron supplement to see if it helps
your iron levels return to normal.
Low iron can occur for several different reasons. It can be due to how the iron is
absorbed into your small intestine, for example, if you have undiagnosed celiac disease
or other absorption issues, by not getting an adequate amount of iron in the diet, or by
having a heavy period with a lot of iron-rich blood loss.
Getting an adequate amount can sometimes take work for vegans. In addition to
being challenging to get through a diet, iron is not always absorbed well by the body if
taken with inhibitors. Inhibitors can include fiber and phytates in whole grains, legumes,
nuts and seeds, or foods high in oxalates, such as spinach, beans, almonds, and potatoes.
Cooking these foods may increase the amount of absorbable iron. Iron absorption can
also be inhibited with tannins found in tea and coffee. Iron also competes for absorption
spots in the small intestine with calcium and phosphorus, so they should not be taken
with those two.
That’s quite the list. If you do an internet search for vegan iron-rich foods, many of
those sources come up. Some of the top vegan iron sources are spinach and whole grains,
but they are both high in phytates and oxalates, which may prevent it from being
absorbed well into your body. Some iron may get absorbed, but not as much as expected.
47
Everyone is different; some people may have no issue absorbing iron from those sources.
In contrast, some people may experience low iron even after eating lots of food they
thought was high in iron.
Some other micronutrients help to absorb iron in the body. That includes vitamin
C and other malic, citric, and tartaric acids. Look for tofu, protein powders or juices
fortified with iron. A cast iron pan can also increase iron in your diet or other solid iron
items that can be added to sauces and soups (removable and reusable). You may also
consider taking an iron supplement; speak to your doctor or pharmacist to recommend
the appropriate supplement. Another tip is to take iron alone or with vitamin C, not with
other vitamins, minerals, or medication. This way, you know the iron has the best chance
of being absorbed by your body.
Too much iron can be harmful, too; taking too many supplements can damage
organs, lead to other chronic diseases, and cause gastrointestinal upset and joint pain.
The RDA for women ages 18-50 is 18 mg per day and then drops to 8 mg a day after age
50 due to menses stopping. For men, the RDA is 8 mg per day. For both women and men,
the UL is 45 mg per day. For pregnancy and lactation, changing the iron required should
be discussed with your doctor or pharmacist.
Calcium is another mineral of concern for vegans. Calcium is
considered the most abundant primary mineral in the body. It
has many bodily functions, not just strengthening our bones. It
also assists with transmitting nerve impulses, is required by our
muscles to help them contract, helps with blood clotting, and
works with enzymes to ensure cell metabolism occurs. Our bone
mass is where most calcium is stored, and between the ages of 25 and 35, our bone mass
is at its highest density. After that, we slowly begin losing our bone density, which can
worsen if we do not get adequate calcium from our diet. When our body does not have
enough calcium in the blood from diet, it goes into our bones to get the additional
calcium that it needs. Using too much calcium from our bones can lead to brittleness and
cause painful chronic diseases such as osteoporosis. This can also lead to increased bone
fractures and decreased quality of life.

48
 Some foods and liquids contain high calcium levels;
Bioavailability
however, since calcium is difficult to break down in the digestive is the body’s
ability to
system, we tend not to absorb it well. Our ability to absorb calcium,
absorb
also known as the bioavailability of calcium, is relatively low. We nutrients.
only absorb about 25 to 35 percent of the calcium in fortified
alternatives, such as fortified soy or cashew milk, and about 50 percent in broccoli and
bok choy. Bioavailability can also be affected by foods that contain oxalates; sweet
potatoes, spinach, beans, and rhubarb are a few examples of foods high in oxalates that
may interfere with the bioavailability of calcium. Phytates may also affect bioavailability;
nuts, seeds, grains, and wheat bran contain phytates. Does it mean we should avoid these
foods? No! Although these foods may not be excellent sources of bioavailable calcium,
they are high in other nutrients. We know certain foods can affect bioavailability, so
relying solely on these foods as part of our calcium intake may not be ideal, and you may
want to look for alternate sources. We need to get a variety of foods and liquids to ensure
we are getting adequate calcium amounts. Some better sources of bioavailable calcium
include tofu made with calcium sulphate, fortified orange juice, fortified breakfast cereals,
almonds, and winter squash. Also, vitamin D helps with calcium absorption, so taking a
vitamin D supplement or eating food high in vitamin D while getting in your calcium is a
good idea.
Every individual is different when it comes to calcium bioavailability, and one
person may absorb more than another person even when eating the same type of diet.
The RDA has been adjusted based on the assumed bioavailability of calcium. For example,
if the RDA tells me to get 1,000 mg of calcium a day, and based on the choices I make
that day, I eat 1,000 mg, but only 750 mg end up getting absorbed, that is sufficient. I do
not need to calculate that out of the 300 mg of calcium in my one cup of soymilk, only
17 percent will be absorbed; the RDA already considers that. The recommended 1,000mg
per day is much higher than I will be getting, but if I aim for that number daily, I should
get adequate calcium daily.
Aiming for the RDA in various foods is the best way to ensure an adequate calcium
intake. If you are tracking your foods and realize you are not getting the RDA, consider
taking a calcium supplement. The RDA for women 18 to 50 is 1,000 mg per day, and for
49
women 50 and above, it is 1,200 mg per day. For men 18 to 70, it is 1,000 mg per day,
and for those over 70, it is 1,200 mg per day.
Sodium is a nutrient of concern because most people get too much of it. With the
increase in processed, fast, and junk foods, sodium levels have skyrocketed. Sodium is
vital for the body; it maintains the acid-base balance, helps with muscle contractions and
nerve impulses, and regulates blood pressure and fluid balance.
The adequate amount of sodium required per day is only around 1,500 mg. The
UL for sodium is 2,300 mg, equivalent to about a teaspoon of table salt. The average
person gets around 2,700 to 2,800 mg of sodium daily. Having too much sodium in the
diet can be hard on the kidneys and may cause high blood pressure, stomach cancer, and
osteoporosis in some people. When we have too much sodium, our body holds onto
water to help dilute it. Have you ever eaten a high-sodium meal and then stood on the
scale the next day to find that you weighed significantly more? That is because the excess
water diluting the excess sodium weighs a lot, making you heavier.
Many people who have persistent high blood pressure, also known as
hypertension, are not even aware of the condition, as they do not have any symptoms.
That is why hypertension is often a “silent killer,” as, over time, it may increase the risk of
stroke and heart attack. Not everyone is sensitive to sodium and has a medical condition.
Still, to ensure your blood pressure is within a healthy range, it is vital to check it often.
Many local pharmacies or health centers offer a free blood pressure machine or invest in
a home blood pressure testing kit. Having low blood pressure or healthy blood pressure
does not necessarily mean you are in the clear of having a stroke or heart attack. It just
may not be a contributing factor. That is why attending regular medical checkups is
essential; your doctor will check your blood pressure and other potential risk factors that
may lead to stroke, heart attack or other medical conditions. Some people with persistent
high blood pressure may be required to take medication to keep their blood pressure
within a normal range; again, you should discuss this with your doctor. Not adding excess
sodium to food and keeping processed junk foods to a minimum are the best ways to
decrease sodium intake. Other spices can also help add flavor to food by not piling on
the sodium. Also, look for sneaky sodium sources! Surprisingly, baked goods, often sweet,
are the most significant source of added sodium!
50
 Potassium is a mineral our body needs to keep our cells full of fluids. It helps
regulate our heartbeat and blood pressure, transmit nerve impulses, and works with our
muscles to help them contract. Potassium is not overly concerning for vegans, but it can
be if we eat processed foods instead of whole foods and sweat a lot. Potassium can be
lost in large quantities in sweat, so labor-intensive jobs or being athletic can also put you
at risk for potassium deficiencies. Because potassium is found in fruits, vegetables, nuts,
and seeds, most do not need to supplement it since a healthy, vegan diet provides
adequate potassium. Potassium can be found in potatoes, nuts, seeds, bananas, beans,
spinach, and jackfruit. The amount of potassium needed per day is 4,700 mg per day for
both women and men. The UL for potassium has yet to be established.
Micronutrients Summary
When consuming micronutrients, try to get them from whole foods first, fortified
foods, and then supplements. When we get our micronutrients from food, our bodies
absorb them better, with the lowest chance of causing digestive distress, which some
supplements can cause.
This section only covers the most common micronutrients we must consider while
following a vegan diet. However, whether you feel deficient in a particular micronutrient
discussed here or not, I cannot stress how important it is to speak to your doctor about
running a blood test or discussing symptoms with them or your pharmacist.
It is possible to get the correct balance of micronutrients by eating a vegan diet.
However, it would be best to be mindful of intake, especially regarding iron, calcium,
vitamin D and B12. Although all the micronutrients discussed in this book are essential,
tracking these four is extremely important. Tracking these daily or a few days a week to
get a baseline of where you are can help you determine if you need to increase your
dietary intake of food containing micronutrients or supplements. However, for vitamin
D, if you live in a northern climate, even if you spend lots of time outdoors, or if you live
in a southern sunny climate and spend most of your time indoors, you should be taking
a vitamin D supplement daily year-round.
Multivitamins are a convenient way to ensure you get all the essential vitamins and
some minerals. I take additional vitamin D and iron supplements daily since I live in

51
northern Canada. I have issues with low iron due to being diagnosed with celiac disease,
but when taking a supplement, my iron levels are where they should be; without it, my
body has a difficult time absorbing iron. I use nutritional yeast fortified with vitamin B12
almost daily, so I do not supplement it with vitamin B12. As for calcium, I eat lots of tofu
that contains calcium sulphate, but I do not eat or drink any other calcium-fortified foods
or drinks, so I only take 1,000 mg of calcium supplements three times a week.
Journal activity 10:
What did you eat today? Did you get a variety of fruits and vegetables? Using your
food tracker, how much iron, calcium, and sodium did you get today?

Everyone is different and absorbs micronutrients differently; it is essential to watch

for signs of deficiencies or other underlying medical conditions that may affect
absorption. Eating a well-rounded diet full of whole grains, nuts, seeds, fruits, and
vegetables is the best way to get all your vitamins in. Aim for at least half your plate filled
with fruits and vegetables, or have two pieces of fruit a day, along with 4 to 6 servings of
vegetables. Whole grains, legumes, seeds, and nuts are also loaded with essential
nutrients and can help achieve the correct micronutrients.
The appendix summarizes the essential micronutrients, recommended daily allowances
(RDA), and the best food sources for those micronutrients. I have also included a list of
supplements to consider when eating a vegan diet.

When getting in micronutrients, remember:

• Get micronutrients first from consuming whole food.

• If you do not consume micronutrients from whole foods, get them from
fortified foods and drinks second.
• Resort to supplements only if you do not get enough micronutrients from
food, fortified foods and drinks or as directed by a healthcare professional.
• The micronutrients of concern for vegans are vitamins D & B12, iron and
calcium.
• Consider supplementation if you do not eat foods high in those
micronutrients.
• Always check with your doctor or pharmacist before starting a new
supplement.

52
 Healthy gut microbiome
Research on gut health and the benefits of keeping a healthy gut microbiome is a
relatively new and emerging field. I use microbiota and microbiome interchangeably
throughout this book, but they are the same thing. Some of the most important chemical
reactions occur within your digestive system because of the microbiome that has taken
residence there. A few interesting facts about microbiomes: Approximately 60 percent of
the waste you produce as fecal matter is microbiota.
The more variety of healthy microbiota you have, the
more benefits you will see in your body. We are not
born with a microbiome, but during the birthing
process and through the environment, we build up a
microbiome population that stays with us throughout our lives. If we look at the
microbiomes of different people worldwide, they are different. Some populations have a
higher variety of microbiota than others based on diet and various environmental factors.
Most of the microbiomes are contained in the small and large intestines, but it can be
found all over the body.
What exactly is a healthy microbiome? A healthy microbiome consists of trillions
of microscopic bacteria, fungi, and viruses that coexist peacefully. Most of the
microbiome, however, is made up of bacteria, sometimes also known as ‘good bacteria.’
They work to support the body in different ways, from breaking down waste products to
supporting immune function, producing amino acids, and synthesizing vitamins B12 and
K. There are many other functions; these are just some of the most well-known ways the
microbiome assists the body. There is emerging evidence that having a healthy
microbiome can also aid healthy weight maintenance, decrease disease risks, good
mental health, decrease some types of cancer, and help cardiovascular health. There is
lots of new information emerging on the microbiome and what it does, but for the sake
of this book, we will touch on how to support it and keep it healthy.
Lately, we have been hearing more about probiotics and their health benefits.
Probiotics contain the healthy bacteria our gut needs to thrive. Probiotics can be found
in a variety of vegan foods or can be taken in supplement form. Food sources of probiotics

53
are found in fortified or fermented food. Current recommendations say we should aim for
one to three servings of fermented foods daily. This can be found in sauerkraut, kimchi,
miso, and pickles. Kombucha tea is also known to contain probiotics, but it often contains
high amounts of sugar, which may do more harm to microbiota than good. If you find
kombucha tea with no added sugar or natural sugar
like stevia, this is an excellent source of probiotics.
Fermented foods must be continually refrigerated and
not found on the shelf. Again, watch for added sugars
in the fermented foods you buy. You can also learn to
make fermented foods and kombucha tea at home.
Look for reputable sources for making fermented
foods; if not made properly, they can cause digestive stress.
You can now buy vegan yogurts that contain added probiotics. Although it is
fantastic that vegan/plant-based eating is keeping up with the trend of getting probiotics
through yogurt, you need to watch out for that sneaky added sugar, which may negate
the health benefits of the probiotics. The best way to consume vegan yogurts that contain
probiotics is to buy them plain with zero added sugar and then add fruit or berries
afterward or look for a low-sugar brand.
Another way to get probiotics is in supplement form. Reputable brands that
contain a variety of healthy bacteria can help repopulate the gut, especially after an illness
or antibiotic use. A probiotic supplement is a great way to get healthy bacteria into your
gut. Beware of where you purchase your probiotic supplements, as they are not often
regulated and may not contain any live cultures of bacteria. Always use reputable brands
with third-party testing to verify that the bacteria are
active and do not contain additives like heavy metals, non-
vegan ingredients, or other fillers. If you have any
questions about taking a probiotic supplement, it is best
to consult with your doctor or pharmacist. Taking too
many probiotic supplements may also cause digestive
distress or other issues in some people. Always follow

54
package instructions, and again, consult a healthcare professional if you need advice to
determine what is right for you.
Prebiotics are also gaining momentum to help support the microbiome. Prebiotics
are a different way of saying ‘food source’ for the microbiome. Prebiotics are fiber, so
prebiotics are usually not an issue when eating a vegan diet. Fiber is so important in the
diet; I cannot stress enough how much we need it to sustain a healthy and vibrant body.
Eating a variety of fibers will keep the microbiota flourishing and repopulating. When
eating a variety of fiber, aim to consume about thirty different types of vegan foods a
week. This includes whole grains, fruits, vegetables, nuts, and seeds.
Symbiotics, now available in supplement form to support gut health, are just a
fancy way of saying a combination of pre and probiotics in one supplement. However,
eating fermented foods or foods fortified with probiotics and fiber is an excellent way to
keep your gut healthy without spending too much on supplements unless necessary or
directed by your doctor or pharmacist.

Healthy gut microbiome summary:

• Probiotics are the healthy bacteria you need for your body to function
optimally.
• Prebiotics are the food source the bacteria need. Eat a variety of around thirty
different vegan foods a week to feed the gut microbiome. Fiber is the best
source of prebiotics.
• Eat one to three servings of fermented foods or foods containing active
cultures per day.
• Consider taking a probiotic supplement if you do not eat fermented foods,
do not eat food fortified with probiotics, are getting over an illness or after
taking antibiotics.
• If taking a supplement, look for reputable brands that have third-party
testing done.
• Watch for added sugars as they may disrupt the microbiome.

55
 Processed foods
The vegan industry has taken off over the years
with many different options. This is excellent news for
those switching to a vegan lifestyle. It is easier to find
options when looking for vegan foods. Processed
foods taste good and are convenient, especially for
people with a busy lifestyle. Vegan processed foods
are also great when transitioning from a non-vegan
lifestyle. They make the transition easier and seems
like less of a change. In addition to that, it is easier to use processed foods when cooking
for others or bringing food to share at a get-together.
While having many options on a vegan diet is excellent, it is important to be aware
of the potential issues associated with relying solely on processed foods. Processed foods
are extracted from whole food sources and modified significantly or synthesized in a
laboratory. Processed foods often have a long shelf life and come prepackaged. Processed
foods are usually high in sodium and often have little nutritional value. They are a great
option instead of meat but should only be consumed occasionally. They frequently add
ingredients like salt and sugar to make them extra palatable and can even be addictive to
some people. If someone eats only processed foods, they can end up lacking nutrients.
This lack of nutrients often drives the body to crave more food, with the body hoping
nutritional requirements are eventually met. This drives food consumption up, leading to
an increase in body fat and putting people at risk for metabolic diseases such as obesity
and diabetes.
I am not suggesting we should never consume processed food, but we should do
so mindfully. If you consume processed foods, pair them with whole food, especially high-
fiber food. If you are eating faux meat, have a side of vegetables, salad, and whole grains.
Plan only to have processed foods occasionally, limiting it to a few times a week. On those
days, watch your sodium and sugar consumption throughout the day. Make a meal plan
around processed food so you still get healthy food.

56
 I wanted to add some information about protein powder since some people
consider it a processed food, while others think it is a supplement. Using protein powder
is a personal choice. When choosing a protein powder, it is essential to determine if it has
contaminants such as heavy metals, sugar, and other fillers. Before buying a protein
powder, I look at the ingredient list and nutritional information. I check the number of
calories, the protein content, the sugar, and whether it is a complete protein containing
all nine essential amino acids.

Examples of whole vs. processed foods

Whole Foods Processed Foods

Fruits & vegetables (fresh, frozen, Packaged foods & snacks
or canned in water) Candy
Beans, legumes, pulses Cookies
Pasta & grains Chips
Nuts & Seeds Soft drinks

Journal activity 11:

Do you eat a lot of processed foods? How many servings of processed foods did
you eat today? How many processed foods did you eat this week? Did you eat
whole foods with them?

57
 Getting accurate scientific information
When I was growing up, getting information required lots of effort. Looking
through encyclopedias or going to the library was needed to get information for a school
project or learn new things. We are so lucky to have so much information at our fingertips
available 24 hours a day, seven days a week. The problem is determining what information
is true, accurate, and not biased. It is hard to tell these days what information is correct.
Many great marketing tactics trick consumers into purchasing products or services, but
many of their claims may not be accurate or substantiated. The scientific community
always seeks answers and conducts studies to find answers. Millions of scientific studies
are out there, but how do we know what we can and cannot trust? Supplement companies
often run their studies and usually have miraculous outcomes, but are these studies
legitimate? Maybe, but first, let’s look at a few different types of scientific studies. Knowing
what kind of study was conducted to answer a question can empower you when making
decisions about your health.
Many scientific studies can be conducted, but we will only review the most
common ones and briefly describe how they are done. Remember that this is only a
snapshot of researchers' complexity when conducting a study. The researchers who
conduct these experiments are usually very well educated, with years of schooling, and
experts in their fields. Interpreting the results from a study also requires a background in
the field being studied and knowledge of analyzing statistical data. It is appreciated that
they do this work to help us make informed decisions! I do not read studies, as I need
help understanding their information. Instead, when looking for research, I look at articles
published in reputable journals that summarize and explain the study results so I can
understand them. The knowledge gained from studies is vast and has dramatically
increased our quality of life. However, one unfortunate reality is that many animals are
used as test subjects for research. Many researchers and companies are opting out of
using animal test subjects, and this is often a consideration I look at when deciding on a
particular product and whether it is suitable for me.

58
 Reviews
Systematic review
A systematic review looks at the results of all available studies to answer a
particular question. This type of study is beneficial because it uses lots of data, and the
evidence collected is usually non-biased because it does not use one author’s perspective.
The results of these studies can often be extrapolated to the general population. The
result of a systematic review is usually seen as being the gold standard of studies because
it is unbiased, uses a wide range of research from high-quality studies, and produces the
best evidence. Some disadvantages are that it can be time-consuming to do a systematic
review, and there are times when researchers may misinterpret the outcomes and provide
incorrect information about the results.
Meta-analysis
These studies, a subgroup of a systematic review, take information and quantitative
(numerical) data from multiple studies and analyze the information or data to make a
recommendation or conclusion. Some advantages of these studies are that data can be
looked at from several smaller studies combined to increase the sample size, and these
studies can provide accurate evidence. These studies also follow a set of guidelines or
recommendations that they must follow, which sets a minimum standard for reporting
the data. Some disadvantages are that they can be time-consuming, especially when
looking at data, and they are only helpful for some types of study.
Intervention studies
Randomized controlled study
We hear a lot about these studies as they are essential to the field of research since
the information gathered can give a good idea of how a particular intervention works.
The results are assessed and usually extrapolated to the general population. Many
industries also conduct these studies to determine if their product makes a difference,
aiding product sales. Verifying who ran the randomized control study is crucial, as there
could be bias when interpreting the results. A randomized controlled study can be blind
or double-blind. In a blind, randomized controlled study, participants are randomly
selected to either get the treatment or the placebo (non-active treatment). The

59
researchers know who receives the treatment and the
The placebo effect can
placebo, but the participant is unaware. In a double- be powerful! Some
blind, randomized controlled study, the participants and people who take the
placebo can respond to
the researchers are unaware of who is receiving the it either positively or
treatment or placebo. negatively, and the
power of this effect can
While doing this study, the researchers collect impact the study result.
evidence and analyze available data. Some benefits of a
randomized controlled study are that researchers can see the actual treatment results
with baseline measurements, being randomized reduces selection bias, and it provides
strong evidence on whether a treatment works. Some disadvantages are that they can be
extremely costly, they may only use a specific population that may not be realistic of the
rest of the world, and a small sample size may not produce accurate results.
Clinical trial
Clinical trials are essential to see whether a particular medical intervention works.
Many considerations need to be looked at before conducting a clinical trial, and
researchers must adhere to strict guidelines when performing this type of study. The
researchers gain information from volunteer human participants. There are four phases
of a clinical trial. After the four phases of medical intervention are concluded and
considered safe, it is deemed safe for the general population. One of the advantages of
clinical trials is that valuable information is obtained by researchers on the safety of a
particular medical intervention. One of the significant disadvantages is that animals are
also used in clinical trials before humans. Unfortunately, these animals, who are not willing
participants, are often subjected to cruel experiments that cause suffering and pain. After
they are done being tested, they are usually euthanized. Clinical studies have provided
valuable information, but the cost is often detrimental to our animal friends.
Observational studies
Cohorts Studies or longitudinal studies
These types of studies are designed to follow a select population who share a
common factor (such as occupation or location) over a period. The goal is to observe
specific outcomes due to a particular consideration. For example, researchers might study

60
cancer rates among vegans and omnivores over a 25-year period in a specific city. These
studies can be retrospective, meaning the participants already possess a specific disease
or disorder (for example, they already have diabetes) and were observed as to why they
possess it, or they can be prospective, meaning participants are exposed to a specific
condition and researchers are watching to see if a particular outcome occurs. These
studies are often conducted over a long period and can have a large sample size of
participants with various genders, ages, and socioeconomic statuses. These studies find
the relationship between two or more variables and can help identify cause and effect,
but they do not prove causation. These studies can lead to further controlled studies for
testing if a cause-and-effect relationship is seen to provide more definitive evidence or
reason for the causation. Some disadvantages of these studies are that they take a long
time, and it can often be challenging to follow up with participants. Also, some
participants change the variables on their own or have other confounding variables, so it
can be difficult to see the actual results of the study (for example, an omnivore becomes
vegan in the last two years of the study, or the vegan also smokes which may increase
cancer risk).
Case-control study
A case-control study is very similar to a cohort study, but it looks at two groups of
participants, one with a specific disease or disorder and one without. Researchers look
retrospectively back to certain conditions that could have led to the disease or disorder.
These studies also look at cause-and-effect relationships and can speculate causation, but
do not prove causation. Further studies are required to prove causation, but these studies
often lead to more controlled studies. These studies are usually conducted when a
disease is rare or takes a long time to manifest between cause and effect. One of the
advantages is that they can be done quickly at a lower cost. Disadvantages can be
participant selection and observational bias by the researcher (report only results they
want to see).
Cross-sectional studies
A cross-sectional study is the opposite of a longitudinal study in that it only looks
at the prevalence of an outcome at a particular moment in time. These studies help
determine whether more extensive study should be done. The advantages of this type of
61
study are that they are quick, has a low cost, and can help identify whether further
investigation is required. The disadvantages of this type of study are that they do not
provide accurate data, only speculations, and there could be observational bias, meaning
the researcher may report outcomes based on what they want to observe.
Blogs, magazines, social media influencers, anecdotal evidence and
expert opinions
This area of research is often considered a grey area and can be highly subjective.
Blogs, magazines, social media influencers, or expert opinions are excellent sources of
information, depending on where it comes from. Big institutions like universities or
governments usually provide science-based opinions, but bias can be involved when
looking at companies or social media influencers selling a product or service. Here are
some red flags when determining whether the information is valid. Does the expert or
influencer have credentials? Does the expert or influencer have all-or-nothing claims? Are
the claims backed by research or cited references? Are the claims too good to be true?
Are the claims based on personal experience? If there was research, who funded it, and
what kind of study was conducted? Does the claim contradict other more extensive
research studies? Beware of where you get your information from, and always question
the validity of the claims when in doubt.
Many experts can be trusted to gain valuable information. Still, they must reference
where they learned their information or are indeed experts in the field they are discussing.
Recommendations that are clinical practice guidelines made by large bodies of health
professionals or health authorities should be followed. Discuss those guidelines with your
healthcare team if you have questions about them.
Peer-reviewed research and third party certified/tested
A peer-reviewed study occurs when an independent expert reviews the research
and data for quality before publication. This step is essential because it ensures quality
control of the study and that it is a good source of information.
Third-party certification or testing means the company that created a specific
product (such as a supplement) has had its product tested by an independent source. This
testing ensures that the product meets the specifications outlined by the manufacturer.

62
Third-party certification/testing is essential because it ensures that a particular product
meets universal standards. This is especially important for supplements, as they are often
not regulated. Third-party certification or testing ensures you are getting what you paid
for and that a particular standard is maintained.
I know this was a lot of information, but I hope you got a good idea of how much
work goes into a good quality study and how to determine if the information you get is
accurate. Some excellent websites can help you find studies and assess their validity. My
go-to websites include Examine.com, Consensus.app, PubMed and Health Canada. I also
use the search engine Google Scholar when doing internet searches relating to science-
based topics. I follow academics on social media, especially experts in their fields. When
they discuss science-based issues, it is based on evidence and research. When using other
search engines, I scrutinize the information on websites to determine if the information
is correct or not. Always remember, if something is too good to be true, it probably isn’t
true!

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 Accurate scientific information summary

• Here are the most known types of scientific studies that contain valuable
information when making an informed choice in order of hierarchy:
• Clinical practice guidelines made by large bodies of health professionals or
health authorities.
• Systematic review (review of all studies on the topic).
• Meta-analysis (review of multiple studies on the topic).
• Randomized controlled trial (control group vs. placebo group).
• Clinical trial (testing a medical intervention out on people).
• Cohort or longitudinal study (observing a population over time with
different variables to see a relationship between variables).
• Case-control study (one group with a particular disease/disorder vs. a group
without the disease/disorder to see if there is a relationship between
variables).
• Cross-sectional study (snapshot in time of what is happening between
variables, usually provides reasoning for having a more extensive study
conducted).
• Expert opinion (educated specialist in their field who provides science-
backed information)
• Blogs, magazines, new articles, and social media influencers, especially
those with no background or who make egregious, unscientific claims. The
information they provide can be accurate, but it needs to be backed by
science, not opinions or generalizations, and it should not go against bigger
bodies of evidence.
• The most substantial evidence has been peer-reviewed by an independent
expert.
• Third-party certification/testing ensures that a particular product is what
the manufacturer says it is.
• Beware of scammers and misinformation trying to sell a product or service.
If it sounds too good to be true, it probably isn’t!
• Use reputable websites and search engines when gathering information and
scrutinize them to ensure accuracy.
• Watch for claims contradicting more extensive studies, make all-or-nothing
claims (if you take this supplement, you will lose 20 pounds in 3 weeks!),
were only tested on animals, not humans, or provide a personal experience.
• Watch for studies not conducted by an academic institution. They may still
be valid, but research conducted using proper research methodology should
be examined, and research bias should be considered, especially if a
particular product is associated with it.

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Making the shift to being vegan –
the inner work

65
 Cognitive dissonance
In 1957, psychologist Leon Festinger developed the theory of cognitive
dissonance. Cognitive dissonance is a feeling of discomfort when two or more thoughts,
such as beliefs, values, knowledge, attitudes, or ideas, contradict each other. These
conflicting thoughts often lead to actions carried out in the world. An example of this,
looking at this from a vegan perspective, would be having love for animals but still eating
them or using them for other purposes, such as clothing and accessories. Feeling this
discomfort can often manifest as anxiety, shame, or guilt.
Cognitive dissonance can be a good thing. It can be the driver of making positive,
long-lasting change. Many people face it, question it, and do something about it.
Unfortunately, I believe many people out there feel cognitive dissonance when it comes
to eating animals. Still, few do anything about it, or they justify their decision to do so by
making excuses. Worst of all, many people dissociate entirely from what they are eating
and look the other way, pushing guilt and shame deep inside them. I have met some of
the most mindful people who eat meat but only do so because they do not associate
what is on their plate with how it got there or what it was. If you bring up the meat that
they are eating was once a living, breathing animal, they quickly shut you down and say
they do not want to know or think about it. If only people could meet their meat, I am
sure the decision to eat it would be much different. Sir Paul McCartney’s famous saying,
“If slaughterhouses had glass walls, everyone would be vegetarian,” is so powerful.
When you feel cognitive dissonance, face the conflict head-on and see the truth
behind it, then take steps to align your thoughts with each other mindfully. If you are still
eating meat or using animal products and feel a deep sense of shame or guilt while doing
so, do an internet search for PETA’s video narrated by Sir Paul McCarney titled “Glass
Walls.” I got about 10 seconds in when I had to turn it off, as the pain of watching it is
unbearable and hurts me at the deepest level of my soul. If you doubt your decision to
become vegan, watch the video and remind yourself that you are making an incredible
decision not to be part of the cruelty many helpless animals endure.
Examining cognitive dissonance and how to combat it can ensure that your change
to become vegan is a lifelong decision. I know that feeling cognitive dissonance about

66
loving and eating animals motivated me to be vegan. Not eating animals and loving them
align, and I feel a deep peace. Cognitive dissonance can arise again, even on the same
issue, as you learn new things and grow. It can be examined again if you begin to feel
that uncomfortable feeling you had before, and that is where you decide if you want to
change something again and look at actionable ways to do so. Do you or have you felt
cognitive dissonance? Is feeling discomfort, shame or guilt what drove you to be vegan?
I want you to understand cognitive dissonance well because this comes up in the future
in this book, and it is an excellent way to know if we need to change. By understanding
and examining it, we can make changes for the better.
Let’s examine some of your thoughts and use problem-solving to bring you back
into alignment. These can be related to being vegan or another area of your life you want
to change. First, think of what makes you uncomfortable, then think of three actionable
ways to correct that awkward feeling and shift into a sense of inner peace.
Journal activity 12:

Do you feel cognitive dissonance? Do your thoughts, beliefs, values, knowledge,

attitudes, or ideas contradict each other? Do the actions you carry out contradict
those thoughts?

Split your journal page in half by drawing a vertical line through it. Title one
column as “thought” and the other column, as “actions to bring me back into
alignment.” Enter your old beliefs, under “thought” even if you no longer believe
them. In the other column, think of three actions you can do to bring yourself
back into alignment. Try to think of at least three thoughts/actions you feel are
cognitively dissonant and three ways to align your actions with those thoughts.

Example:
Thought Action to bring me back into alignment
Example: I was raised to believe that eating 1. I will eat whole, unprocessed vegan foods
meat is healthy, but I feel guilty about eating which is healthy and provides all essential
animals. nutrients.
2. I will try two new healthy vegan recipes
this week.
3. I will track my food and nutrient intake for
the next week to ensure I am getting
everything I need to be healthy.

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 Rewiring your belief system
Our belief system, learned over a lifetime from our environment, such as from
family, friends, and school shapes our reality and the life we live. Our belief system is like
a software program that drives our unconscious mind and creates our conscious reality. I
grew up in a home that served a variety of different foods, including meat and dairy. It
wasn’t until my twenties that I started to question the belief that we must consume meat
and dairy to be healthy. Questioning these beliefs and cognitive dissonance started me
on the journey of switching my life to veganism. Changing to a vegan lifestyle can be
challenging and unsustainable if we do not consider our beliefs about consuming meat
and dairy. When I made the switch to vegetarianism for the first time two decades ago, I
did not examine my beliefs about why I wanted to make the switch, and it only lasted
about six months.
It is essential to rewire those old beliefs and follow new ones that align with a
vegan lifestyle. Many people still believe that a vegan lifestyle is unhealthy and can cause
nutrient deficiencies and that animals are only on this earth to use as food and serve
humans. Many people also believe that animals are not sentient, do not care for their
young, do not feel pain or fear, or that the environment is unaffected by overconsumption
of animal products and animal farming. I believe you are here making this shift because
you are beginning to challenge the beliefs within yourself that a large part of our society
currently believes in. By mindfully looking at and feeling our new beliefs, our unconscious
mind will update the latest programming, creating our new reality of living a vegan
lifestyle.
We will examine our old beliefs about eating meat for the next journal activity.
Even if those are no longer your beliefs, think deeply about what you used to believe
about eating meat. No matter how absurd the belief may have been, write it out. Next,
we will rewire those beliefs into new positive, empowering beliefs. These new positive
empowering beliefs are statements that avoid words like should or maybe. After you write
out these statements, read them out loud and feel what you are saying.

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Journal activity 13:
Split your journal page in half by drawing a vertical line through it. Title one
column as ‘old beliefs’ and the other column, as ‘new positive empowering
beliefs.’ Write out those old beliefs about eating meat, even if you do not believe
them anymore. In the ‘new positive, empowering beliefs’ column, this will
become your new way of thinking and reality. Think of at least five.

After you write out your new positive empowering beliefs, say them out loud,
feeling into them. Come back to these new positive, empowering beliefs
whenever you need to, especially if you need a boost or a reminder of why you
switched to a vegan lifestyle.
Old beliefs New positive empowering beliefs

I need meat and dairy to meet my daily I am healthy, eating a vegan diet AND meeting
nutritional requirements. my daily dietary requirements.

Why did you choose to go vegan?

What made you want to become a vegan? Close your eyes for a few moments and
ask yourself that question. What is your why? When people ask you why you chose this
lifestyle, knowing why and explaining it with feeling and passion, the person you are
talking to won’t just hear your words; they’ll also feel your energy and better understand
why. I have many reasons for choosing vegan, but my love for animals is the most
important. Whether that is your reason or for other reasons, your why is what you need
to come back to if you ever question your choice, and your why will help you stick to
being vegan if you are second-guessing your decision.
Another reason I have chosen to go vegan is for health benefits. Vegan diets are
lower in fats, especially saturated fats and cholesterol, and higher in nutrients like
vitamins, minerals, and fiber. A healthy vegan diet may decrease cardiovascular diseases,
certain cancers, and other metabolic disorders. Also, vegan diets can lower our carbon
footprint, helping the planet and its many inhabitants. Vegan diets cost less, can feed

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more people, and, of course, save the lives of countless animals. Vegan diets are also part
of specific cultures and, at times, can be considered cool and trendy. Whatever your
reason, it’s a good reason – and know it’s the right reason to be vegan.
For the next part of the book, we will go into more detail about why you choose a
vegan lifestyle and how your choice makes an incredible impact on this world. For the
next journal activity, however, dig deep. Why are you choosing a vegan lifestyle?
Journal activity 14:

Why are you choosing to live a vegan lifestyle?

What is your why?

There are many reasons to choose a vegan lifestyle. Your decision can have a
considerable impact and positively affect not only you but the lives of thousands of
people and animals. Here are some reasons why a vegan lifestyle is a good choice and
how it impacts our world.
Environment
It has been well documented and studied that animal agriculture has a
significant adverse environmental impact. Animal agriculture has been known to produce
incredible amounts of air and water pollution, waste, destruction and inappropriate land
usage. Greenhouse gas emissions have increased because of the animal farming industry.
Not only does livestock pass high levels of toxic gases such as methane into our
environment, but the energy used to house, slaughter, process, and transport animals is
much higher than needed for vegan food options. Countless studies have shown the
environmental impact of the animal agriculture industry on the environment compared
to the vegan agriculture industry. According to an article published in The International
Journal of Life Cycle Assessment, titled Meat Substitutes: Resource Demands and
Environmental Footprint, vegan meat substitutes have on average, 50% lower
environmental impact (Smetana, S., Mathys, A., Knoch, A., & Heinz, V., 2015). The most
current statistics about the ecological effects of the animal agriculture industries on the
environment can be found using a quick internet search. The numbers change yearly, so

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I have not included them in this book. But know that
choosing vegan will positively impact your
environmental footprint and help reduce climate
change. The world’s current consumption of animal
products is not sustainable, and future generations
will pay the price.
For others
Animal farming operations produce a lot of fecal waste, which is finding its way
into ground and surface water. Fecal waste from large farming operations is collected,
sprayed into nearby fields, or dumped.
Fecal waste also runs off into the water systems or is directly pumped into the
water system and carried downstream. Not only do urine and feces find their way into our
water systems, but also the remnants of decaying animals that have died in the harsh
conditions they are forced to live in.
Fecal waste contains pathogens, high
amounts of nitrogen and phosphorus, and
antibiotics. When fecal waste finds its way into
the water system, these pathogens, nitrogen
and phosphorus, and antibiotics also find their
way into our water. Pathogens, bacteria or
viruses can lead to widespread health problems and disease, especially in communities
with limited medical resources. Increased nitrogen and phosphorus increase algae growth
in water, killing aquatic life and disrupting the ecosystem. Antibiotics, often given to
animals living in cramped conditions to mitigate communicable infections, can cause
antibiotic-resistant bacteria. Antibiotic-resistant bacteria can cause severe untreatable
infections, especially in those with compromised immune systems, the elderly, and
children.
The animal agricultural industry has also increased the number of zoological
diseases from animals to human species. These diseases can cause severe disruption to
the health and well-being of not only humans but also other animals. In recent years,
outbreaks such as avian flu and swine flu have caused severe health problems affecting
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many people worldwide, especially those with compromised immune systems.
Overcrowding, poor water quality, and low-quality feed are often seen as proponents of
these diseases in animals that cross over to other species. By being vegan, you are helping
decrease the need for animal-based agriculture; it reduces the demand for animal-based
products, lowering the risk for zoological diseases.
Being vegan also helps feed the rest of the world. Most feed and grazing land used
for the animal agricultural industry can be re-directed by growing different crops or using
animal feed (often corn) to feed the rest of humanity. As the world’s population increases,
the need for sustainable, equitable food sources is also growing. If everyone switched to
a vegan diet, land use for agriculture would be reduced from billions of hectares to only
one billion (Ritchie, H. 2021). I find the following chart fascinating. It shows the impact of
land use on the animal-based agriculture industry versus the effects of land use on vegan
agriculture.

Millions of people are going hungry in this world, and this can be prevented by
increasing land use for plant-based food agriculture versus animal agriculture. Your
choice to eat a vegan diet significantly impacts others; it is truly selfless and gives hope
for a brighter future for all.

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For you
Numerous studies have shown the impact eating a vegan diet has on health. A
meta-analysis study published in Frontiers in Cardiovascular Medicine reported that
people eating a vegan diet were at a lower risk of dying from a cardiovascular-related
incident and developing cardiovascular disease (Quek, J. et al., 2021). The study, however,
mentioned that these lower risks resulted from healthy whole plant-based eating, which
includes fruits, vegetables, fats, nuts, legumes, and whole grains. There is also evidence
showing that a plant-based diet can slow age-related cognitive decline (Rajaram, S.,
Jones, J., & Lee, G., 2019), it can help with body fat reduction and other metabolic
disorders (Kahleova, H., et al., 2018), and it can reduce inflammation in the body. Although
research in this area is ongoing, there is also a growing body of evidence that a plant-
based diet may also reduce the incidences of some cancers (Molina-Montes E, et. al.,
2020). Not only will your body thank you for going vegan, but your gut microbiota will
also thank you. Vegan diets high in fiber and variety can keep the gut microbiota
flourishing, diverse and happy (Sidhu, S., Kok, C., Kunasegaran, T., & Ramadas, A., 2023).
Although numerous studies show the health benefits of a vegan diet, think about how
you are making a difference for yourself and for many other reasons. Becoming vegan
positively impacts many lives, especially your loved ones, who may get to spend more
time with you because you decided to become vegan. It is a selfless act of love towards
yourself, the animals, and the planet. You are making the future brighter and happier for
you, your family, our planet, and the billions of residents that call it home. That is truly
something to be proud of.

For the animals

I saved this section for last because I find it hard to write about. I did not even want
to conduct research into this subject because I was afraid of the results, images that linger
on my mind for too long, causing me heartbreak and pain. It is easier to have blinders on
than to think about what is happening at farms and slaughterhouses. I know it hurts my
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heart to think about those poor animals living out their lives in fear, pain, and uncertainty.
It has been said that animals know they are about to be slaughtered, often hearing those
ahead of them in line screaming out for the last time as they are killed. They are frequently
moved from one location where they are raised to the next, where they are slaughtered
in tightly crammed trailers in the dark and cold. Dairy cows are often separated from their
babies right after birth, with the males sent to small, tight, cramped quarters where they
are raised for a few weeks in darkness without freedom of movement to become veal or
used for meat products after they are fully grown. It has been said that mothering cows
scream out for their babies as they are taken from them right after birth. The confused
babies are taken away, not understanding the world around them. The milk their mothers
made for them will never reach their stomachs.
Infections, injuries, or deformities are often the result of unsanitary and inhumane
living conditions. There is no end to suffering. Chickens with catastrophic injuries to their
feet and beaks endure such cramped living conditions that they can’t turn around. Playful
goats and sweet sheep are treated like commodities, not the sentient beings they are,
and are forced to live side by side, sometimes not even seeing the light. Extremely
intelligent pigs are living in their fecal waste, fed food that is not biologically appropriate
for them, and treated without the dignity they deserve.
I can go on and on, but I won’t. It is so heartbreaking to think about it. Rather
then continue painting the picture of doom and gloom; I want to consider how amazing
these creatures are. Cows can be goofy in the right environment. They are like big dogs,
chasing each other around, giving big sloppy kisses and will cuddle you to show affection.
They are excellent parents and show love to their young. Goats are also big goofballs who
love to play, jump, climb and eat anything they can get their hooves on. Sheep are sweet,
loving their young and love to live in peaceful and relaxed environments. Pigs are
affectionate, intelligent and clean. They love giving affection to those around them, are
calm and will look at you with love and a smile on their sweet little faces. Chickens are
very social with each other. They like to hang out, eat, enjoy sunshine, and show off their
beautiful feathers. Turkeys are generally calm in the right environment, docile, and social.

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 Sea creatures love freedom and the right
environment around them and should also
be left alone to live the lives they were
meant to live.
Should you doubt your decision to
become vegan or feel you can’t keep going,
I urge you to do an internet search and
watch videos of how happy animals are
when living their best lives, usually free or in a sanctuary where they are given space to
be themselves. You can also watch videos of the inhumane conditions they are forced to
live in if you choose. Whatever works for you to keep you motivated. Either way, animals
are sentient beings that deserve dignity and respect and being vegan is the ultimate way
to show your love and support to these beautiful creatures.
There are many reasons to be vegan; these are just
a few that I wanted to give you as food for thought. There
is no reason we need to have meat in our diets. It often
comes up when people ask why you decided to go vegan.
It is your job to step up and voice your why. Your why is so
important. Not only do you convey your heart-centered
reason for making this choice, but you can also educate
others.
Journal activity 15:

What is your reason for going vegan? Write out an empowering statement you
can use when people ask you why you decided to live a vegan lifestyle. Provide
your reason(s) and list at least three reasons why this is your reason(s).
Example: I decided to be vegan because of how animals are treated. They are treated
inhumanely, are kept in horrible living conditions, and feel pain and fear when they are
killed.

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 Dealing with difficult people
Living a vegan lifestyle is considered normal and is accepted by most people. Just
as people who choose to live an omnivore, carnivore, or keto lifestyle, a vegan lifestyle is
now included as a regular diet and lifestyle and a personal choice; unfortunately, there
may be people you may come across that may be difficult and make negative comments
about your choice. I know that throughout my life, I have had to deal with difficult people
who make snide or nasty comments about choosing to be vegan and will often start
debating why humans should consume meat and dairy or put me down about my choice
to be vegan. What you choose to eat and how you live is your own decision. Nobody has
permission or the right to make you feel intimidated, belittled, or challenged by your
decision. Unfortunately, some people think it is their place to say something about how
you live your life or belittle your choices.
This section is to help you identify difficult people and empower you, so you are
prepared to deal with them. First, we will look at bullies and how to deal with them. Then,
we will look at how to deal with someone who makes jokes that never seem to end. Next,
how to set healthy boundaries. Lastly, we will look at how to deal with challenging people
who will not let up their point of view and will debate with you until the bitter end.
Bullying
I was bullied as a child for being overweight. It was tough for me to handle. It took
a lot out of my self-confidence and self-esteem and made my childhood challenging. As
I got older, I became active and maintained an average weight; those taunting memories
I had as a child never really faded away. It took a lot of work with a psychologist to learn
how not to allow the bullying I underwent as a child to no longer affect me into adulthood.
Bullying can have a detrimental effect on mental health and self-worth at any age.
Being bullied for being vegan is an extreme situation. Mostly, people may question
why you are vegan but do not generally bully you about your decision or belittle you.
There is a difference between someone joking with you and them making comments to
others about you and your choice to be vegan in front of you or behind your back. If you
are aware of someone putting you down or commenting to others about your decision,
it can be valuable to confront them and let them know how it makes you feel. Question

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why they are commenting and ask if they could politely stop. Most people will. You may
be dealing with a bully if they continue to make hurtful comments. How do you spot it if
you are being bullied?
● You are being insulted for a personal choice you made.
● Someone is in your personal space, and you feel uncomfortable.
● They shame or belittle you in public.
● They ridicule you.
● They threaten you.
● They touch you without consent.
● They are passive-aggressive towards you (pretend to be innocent while having
malicious intent to bring you down).
How do you deal with bullies? Bullies are some of the most challenging people any of
us must deal with. Bullying can take a severe toll on mental health and reduce self-esteem.
Do not give that power to a bully. Always remember that a bully projects their lack of
confidence and self-esteem onto others to make
themselves feel better. I guarantee they do not feel
better and will never understand they could
benefit from working on themselves and their lack
of self-worth. Bullies lack self-worth, and no
matter how much they put others down until they
do the work themselves, they will not realize it.
Being a silent victim can often lead to increased bullying and can be emotionally
unhealthy for the victim. So, what actions can you take to confront a bully?
● If you choose, you can do nothing, walk away, and keep your distance—do not
spend your energy bringing yourself to their level. Remember you are worthy, not
a punching bag, and should never take their abuse.
● Make direct eye contact with the bully. Because bullies lack confidence in
themselves, they will be afraid of you and will feel challenged to continue being
a bully.
● Ask the bully to stop assertively making comments about you.

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 ● If the bully makes a mean comment to you, turn the comment around and say it
to them in a calm, assertive voice. This may upset the bully because they are being
“bullied,” but it is valuable for them to feel your feelings.
● Call the bully out on their comment, saying it is unintelligent and stupid. Bullies
with low self-confidence will not speak up if they are embarrassed, especially in
front of a group of people.
● If dealing with a coworker, keep notes and documentation about what happened
and when. This can be useful if it gets to the point where you need to have a boss
intervene.
● Speak to someone you trust, like a friend or counselor, so it does not build up in
you. Let them reassure you about your feelings and sense of self-worth.
Taking a joke when it is appropriate
I used to get roasted by my co-workers about being vegan, and that never bothered
me. It was never malicious to make me feel bad about myself or hurt my self-worth. It was
always said jokingly, with me around, and never made me feel angry. For the most part,
because being vegan is becoming really mainstream and widely accepted, most people
will not intentionally pick a fight with you because of your decision. Still, they may joke
around with you about your decision. If it persists and gets annoying, redirecting the
conversation to another topic is an easy way for it to stop. Say something like, “Well,
aren’t you funny today?” and ask them an unrelated question. Ask them about their plans
for the upcoming weekend, if they have a recommendation for something work-related,
or how their kids are doing. Most people will sense this and move on to the other topic
without much thought. If they persist, excuse yourself and go to the bathroom or say you
are taking a quick walk. Leaving the room usually stops the banter if you do not want to
be part of it. Remember, the more you interact in the banter, the longer it will continue.
People tend to joke around, but if it gets to you, let it roll off your back and do not feed
energy into it if you want it to stop.
Setting boundaries
There may be situations where you need to set a boundary with someone related
to being vegan or for other reasons. Boundaries set limits on behaviors or actions of other
people that are acceptable to us to ensure we maintain a level of security and peace in
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life. Boundaries are personal and essential for overall mental health and well-being.
Unfortunately, setting up a boundary can be uncomfortable and may anger the person
on the other end. People on the other side of the boundary may dislike the boundary
because it places limits on and threatens their egotistic behavior. You may find yourself
in a situation where you can no longer tolerate how another person behaves towards you
because you decided to become vegan. This person may constantly belittle you, put you
down because of your decision, or challenge you about being vegan. If you find yourself
in this situation, placing a boundary may be necessary to keep the peace long-term.
Setting a boundary involves identifying your level of comfort in a problem and then
clearly communicating that to the person you are setting the boundary with. For example,
you leave every family event angry and upset because of the behavior of someone there
who constantly challenges your vegan lifestyle. Asking that person calmly and assertively
to stop discussing the topic at future gatherings will prevent this behavior. Explain that
you feel this topic should be off limits from now on as you both disagree on the subject.
If this person fails to recognize and respect your boundary, you may need to remind them
again of the set boundary. Try to refrain from engaging if they bring up the topic. Clearly
state that you set that boundary with them to avoid conflict. Use an “I” statement if
necessary, such as “I feel that because this is a topic we do not agree with, I do not want
to talk about it anymore.”
Unfortunately, some people are completely disrespectful towards the boundaries
you set and will continue to push those boundaries. Explaining how this makes you feel
may help them better understand why these boundaries are important to you. If they are
still disrespectful to you, you may need to either completely cut them out of your life or
not engage in any conversations in the future. When someone does not respect your
boundaries and your decision to be vegan, know that this is an issue on their end, not
yours. No matter what you do, some people will always push or not respect your
boundaries. Remember, boundaries are personal and can vary from person to person,
depending on your tolerance level. Your boundaries are never wrong, so do not feel guilty
if others disagree. Also, be aware that when someone continually pushes past your
boundaries or belittles them, it could be a sign of abuse or bullying. Abusive relationships
can have severe consequences for your mental and physical health. Seeking help from a
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professional in these situations can be extremely valuable. You are worthy and deserve to
be treated with respect, to feel at peace, and to have security.
How do you deal with someone difficult?
Setting boundaries is a great way to deal with someone challenging. But you may
find yourself in a situation where a boundary has not been set, or this may be the first
time you have discussed being vegan. Typically, when someone I worked with or was an
acquaintance tried to challenge my decision to be vegan, I used to get involved, debate
back and get angry. Some days, the anger consumed me, often ruining my day, or I took
out my anger on those around me. One day, I realized I should take a different approach
to dealing with these situations rather than getting angry. I started using conflict
resolution and alternative methods to de-escalate those situations.
However, before we go through a few ways to deal with difficult people, I need to
say this: do not become one of those difficult people who judge people once you switch
to a vegan lifestyle. If you want people to respect your decision to be vegan, you must
respect their decision to eat whatever they want. Judging others will only drive them away
from ever becoming vegan and turn them off the lifestyle, even if it was previously
considered. It is okay to get your point across or defend your decision to become vegan
but remember this is a decision you made for yourself, and it is not your decision to make
for others (unless you are their parent/guardian and make decisions about their dietary
choices). You may disagree with people’s decision to eat meat and dairy but telling them
they are wrong for doing so will only deter them and most likely make them angry.
Okay, now that we got that out of the way, although dealing with a difficult person
can fuel many emotions, do your best to stay calm. Maybe your heart rate and blood
pressure increased but do your best to keep yourself confident and relaxed. Take a deep
breath in and out and keep your composure. First, remember to use “I” when explaining
your position. For example, “I went vegan because I did not like the way animals are
treated,” or “I am vegan because I do not like chewing on dead flesh.” Using “I” will make
it difficult for that person to try to prove you wrong. No matter who you are dealing with,
when you use “I,” they cannot say what is right for you. I know what suits me, which cannot
be taken away, regardless of how that person feels.

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 Next, ask them what their position is first. This will allow you to get your thoughts
together. Listen to what they say, and I can guarantee that whatever they say, you can
have a solid rebuttal to their position. Just take what they say and rephrase it back to
them with an “I” statement. If they say, “You need to eat meat to get protein,” you can
say, “I get all of my protein from plants.” If they say, “We are meant to eat meat,” you can
say, “I do not feel I am meant to eat meat.” If they say, “People are not healthy not eating
meat,” say, “I have seen many healthy people who are vegan.” These “I” statements are
very personal; unless they are you, which they are not, there is not much they can do to
make their case.
Having your information about why being vegan is good for you, the planet, and
animals is also a good way of making your case. If someone still provokes you into saying
you are wrong to be vegan, give them challenging, scientifically researched facts to back
up your point of view. In the appendix, I have included studies and links to common
misconceptions about veganism that will help you make your case if someone challenges
you. Print this empowering information off to have it handy if you need it.
Always be respectful when communicating with people, even when upset and
angry at them. One of the best ways to bring your point across and awareness of veganism
is to be the example you want to see in others. People want to be respected, and chances
are they will be respectful back if you are respectful. If all else fails, say you respect their
decision to eat whatever they want, and you decide to eat what you want and walk away.
Earlier in the book, in journal activity 15, we looked at why you went vegan and
wrote an empowering why statement. Go back and look at why you chose to go vegan.
Always keep this empowering why statement with you so you can speak from the heart
to whoever you are dealing with when asked about it. When you speak from your heart,
feeling what you are saying, meaning it to the core of your being, you will never be wrong
despite who you are talking to. The energy and feelings you put behind your why will
always win regardless of how difficult the person is. And always remember, if they do not
like your answer, that is their problem, not yours. Know that you are making a profound
difference in this world and be proud that you are making our planet a better place to
live.

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 Dealing with difficult people summary

• Bullies are people who may insult you for the choice you made, make you
uncomfortable by being in your personal space, shame or belittle you in
public, ridicule you, threaten you, touch you without consent, or are
passive-aggressive.
• Shut down a bully by walking away, making eye contact, asking them to
stop assertively, turning the comment back onto them, telling them the
comment or behavior is unintelligent or stupid, keeping documentation
if necessary, and speaking to a trusted friend or counsellor.
• Remember that people bully because they have low self-confidence and
self-esteem and think they can lift themselves by bringing others down.
• Please do not take it; you are worthy and do not deserve to be bullied.
• Use jokes when appropriate. Change the topic or excuse yourself if you
are not in the mood to joke.
• Set boundaries when necessary.
• Some people will be offended by your boundary, but that is their
problem.
• Boundaries are personal and can vary from person to person.
• Boundaries are sometimes necessary to keep peace.
• Use “I” statements to make is personal. Nobody can know how you feel
or has the right to challenge you if you think a certain way.
• Remind people of the boundary if they continue to push beyond it.
• If someone continues to push your boundaries, you may have to remove
them from your life or stop engaging with them.
• Do not judge people who are not vegan. This will only anger them, and
they may never consider trying the lifestyle themselves.
• When dealing with a tough person who challenges your choice to be
vegan, explain your side using “I” statements.
• Refer to the empowering information in the appendix, which includes
studies supporting your vegan lifestyle choice.
• People ultimately want respect. Treat others as respectfully as you wish
to be treated.
• Remember your empowering “why” statement and why you went vegan.
Nothing is more powerful than speaking from your heart about why you
are vegan. You will never be wrong when you do!

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Living your best vegan life

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 Dining out
With the vegan movement gaining momentum,
finding options for dining out is much easier.
Many restaurants are now offering vegan items
with a variety of delicious options. Even places
catering to mostly meat menus, like a steakhouse,
want to give everyone options for a good dining
experience. Most of the time, picking a restaurant
is usually our choice. When attending an event someone else organizes, they may choose
a restaurant with few vegan-friendly options. In these instances, it is a good idea to
research the restaurant and be prepared to call them if necessary. Most restaurants offer
their menu options online, so browsing through the menu before the event can help you
identify the options from which you can choose. Also, when ordering off a menu, asking
the server to leave out the meat is another option if you still want a particular menu item
that is not vegan. They are usually more than accommodating and will take extra care
when preparing your meal.
If you plan to dine at a restaurant without an online menu or one that frequently changes
its menu, it is acceptable to call the restaurant and ask if they can prepare something
vegan. I knew a chef who told me he gets excited when hearing there is a person who
only eats vegan food because he likes the challenge of making something different that
is still tasty and enjoyable. He always took great care when making vegan meals and
ensured the client had a pleasant experience – and this was a restaurant specializing in
farm-fresh butchered meats. Many restaurants would rather have people come in than
not and will usually accommodate them. If the restaurant cannot accommodate a vegan
meal, be prepared, eat before going, and ask for a salad with vinaigrette dressing during
the meal. If you do not want to go to eat salad or they do not even offer salad (which I
have never seen happen), eat somewhere else, then join the group after they are done
eating. Sometimes, attending an event is only for the social aspect more than the food.
This happens to me a lot! Not because I go to restaurants that do not cater to a vegan

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diet but because I am celiac and many of the vegan menu items contain gluten. Eating
before going and eating a salad still allows me to socialize and not eat meat.
When attending a catered event like a wedding, speaking to the host or wedding
planner about getting a vegan meal is acceptable. Many caterers are used to getting
requests for vegan meals or other dietary restrictions. The last wedding I went to made
sure there were many vegan options available, but the caterer could not guarantee the
food did not come into contact with gluten, so it may not be safe for me to eat being
celiac. The host asked me how they could otherwise accommodate me, and I offered to
bring a frozen meal that the caterer could pop into the microwave. They served me my
dinner with the other guests, and I still had a fantastic meal amongst friends without being
an outcast. It turned out that more than half of the people at my table were vegetarians,
so they could understand me bringing my food. They thought it was great that I could
still eat with them. There was also a fantastic array of salads and vegetables I could eat. I
kindly asked the server if the dressings or toppings contain dairy. They went to the kitchen
to ask the cooking staff, and yes, some of the food contained butter (dairy), but most of
the food had oil, so I could still eat it. It was easy to ask, and the server had no problem
checking for me because I asked nicely. The last thing the caterer wants is someone
getting sick from the food they serve. Unless you specify you are vegan, they can also
assume you have an allergy or food intolerance, so they will go out of their way to ensure
you do not eat something you shouldn’t.
You may be seated next to someone unaware of vegan eating or be disrespectful
about your decision to do so. They may ask you why you are not eating what everyone
else eats. When I am sitting next to that person, and I do not feel I want to disclose being
vegan because I know it would get into an all-out debate about eating meat, I say I have
dietary restrictions. They usually do not ask for any other follow-up questions. If they do,
you can use this opportunity to speak about your choice to be vegan or say that you
prefer to eat in a certain way because it makes you feel better and leave it at that. Change
the subject if it makes you uncomfortable; ask them about their kids or if they have
upcoming vacation plans. People usually forget about what’s on their plates when they
start talking about themselves, and in the meantime, you can eat your food and avoid
getting into a discussion if it is not the time to do so.
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 Some event hosts now ask beforehand if you want a vegan meal or if you have any
other dietary restrictions so they can provide those numbers directly to the caterer. If you
request a vegan meal, ask the host if you can contact the caterer. The host is probably
busy taking care of a lot to prepare for the event, and this is one less thing they need to
take care of. Also, if the host forgets the request, you may not have an enjoyable meal, or
people will scramble around at the last minute to make you happy. Caterers are used to
this and do not bat an eyelash when a vegan meal is requested. Their business and
reputation are at stake, so they will likely do what they can to please you.
I have attended work events that were also catered for, and if I notified the caterers
ahead of time, they could always accommodate me. When I received an email inviting me
to an event, I always replied to the person who sent the invite and asked if they could
accommodate my dietary restrictions. I have never gotten a no; they always were able to
accommodate not only me eating vegan but also my being celiac. I would get some
interesting meals during work events in my early years of being vegan. I remember getting
plain rice, a handful of almonds, and steamed vegetables. I was so grateful for the effort!
I got an array of fresh-cut fruit for dessert, which was superb.
When attending an event where the host is preparing the food, let them know
about your dietary needs and offer to bring your meal or something to share that you can
eat. Many hosts may offer to prepare food for you; if you are comfortable, let them.
If they need help preparing a vegan meal or learn what this means, I often ask
them to leave starches and vegetables on the side before they are embellished with
sauces and dressings. For example, ask the host to leave a few in a bowl before mashing
potatoes or leave vegetables aside without butter. My family is so used to this that I do
not even have to remind them to do so. They always have a section of food with no added
dressings or sauces at family events. Everyone in my family knows to put undressed food
aside for me to eat before adding extras. It is easy enough for the host to do, and they
usually do not mind doing it. I often bring protein, salad dressings, dairy-free sour cream
or cheese. This is normal for me, and this can be the new normal for you, too; just be
patient with the adjustment and be nice about it.
Feel free to remind the host to do this for you. I know when I am preparing dinner
for a group, I have a million things on my mind, so if someone reminds me to do
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something, I never mind the reminder – I would feel bad if I forgot to do something that
would make the person not be able to eat the food I prepared. If you are attending a
dinner where the host is still unsure what to do or if you are not comfortable with asking
them to put starches and vegetables aside, ask what they are making and tell them you
will make your vegan version of the meal at home and bring it along. I have often gone
to dinners with my plate made with my faux chicken, mashed potatoes and gravy. I always
bring extra to share – people are always curious about how vegan food tastes. I have
gotten a lot of positive feedback when I do.
Bringing your food and sharing it is a fantastic way to showcase how excellent
vegan eating can be. It is a great opportunity to introduce vegan eating to others and
show them that it is not difficult and delicious. Do not cook an entire meal for everyone;
bring enough for you and others to try your food or one dish to share with everyone. It
could end in disaster if you try to take over the entire meal, especially when the host has
been working hard to prepare dinner for a large group. I never fuss over my decision to
be vegan or expect others to cook a different meal. It is nice when people are
accommodating, but especially in the beginning, if they are not, be prepared. Discuss the
meal with the host to find a solution that minimizes stress for everyone. By being
considerate, the host is more likely to invite you to future events. If the host has a problem
setting undressed starches and vegetables aside or bringing your food, ask if you can join
in after dinner or opt not to attend.
As more people are jumping on the vegan train, though, caterers and restaurants
are getting more creative regarding vegan attendees, and if they are notified ahead of
time, they will almost always accommodate. When in doubt, pack a vegan protein bar,
some fruit, or other snacks; this way, you will still have something to eat, just in case. Also,
remember that you can leave the restaurant or the caterer a review. This helps them better
accommodate vegan clientele or let them know they are doing an excellent job
accommodating. These reviews are valuable to businesses, and they will do their best to
avoid negative reviews.

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 Dining-out summary

• Be prepared! Check the restaurant’s website to see if the menu has vegan
options. Planning is vital.
• If the restaurant's online menu is not available, contact the restaurant and
speak to someone, kindly asking if a vegan meal can be prepared.
• When attending an event, ask the host if you can directly speak to the
caterer about accommodating a vegan meal. If the caterer cannot
accommodate your meal, ask how you can work with them to ensure you
can eat at the event.
• If you are attending a social event and there is no possible way to
accommodate a vegan meal, eat ahead and either get a salad or join the
group after the meal. Be okay with attending for socializing only, not
eating.
• If sitting next to someone making you uncomfortable, explain that you
are vegan or say you have dietary restrictions. Usually, they do not ask
any more questions, but if they do, explain your position and change the
subject if it is not the time and place to go into detail or get into a debate.
• If you are unsure if something is vegan, it is okay to ask. You do not need
to specify to the server that it is because you are vegan if you are
uncomfortable doing so. Many people are allergic to eggs or lactose
intolerant – the server will not ask why you need to know what is in the
food.
• When attending a dinner where the host prepares the meal, ask the host
what they are making. Ask if they can put food aside for you that has no
added dairy or sauces that are not vegan. Bring faux meat or other protein
to complement what the host has prepared. Bring enough to share – it is
a great way to showcase how great vegan eating is!
• Leaving a review about the restaurant or caterer is a great way to let
people know if they offer great or not-so-great vegan options. This paves
the way for future accommodations for you and others.
• Remember, it is okay to ask for vegan options. You are not alone! Caterers
and restaurants are used to and expect this. Speak up; it is customary to
do so!
• When in doubt, bring a vegan protein bar, fruit, or other snacks so you do
not go hungry.

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 Vegan & cruelty-free consumer choices
It is interesting when you start to research household items or cosmetics used daily
to learn that they either contain non-vegan ingredients or have been tested on animals.
The good news is that more options are available as consumer demand for vegan, cruelty-
free products increase. There are also excellent resources that can be used to determine
what products are made with vegan ingredients and not tested on animals. I will share
some of my favorite resources later that you can use to help you make informed choices.
First, let’s look at clothing and other items made from animal products, then at cosmetics
and skincare, and lastly, household products.
Clothing, shoes and accessories
After becoming vegan, I found myself with shoes, purses, wallets, and other items
made of leather. I was uncertain about what to do with them. I felt like a hypocrite using
them, but I also had the profound realization that by not using them or throwing them
out, the life of the animal that was sacrificed for that item would be wasted. Over the
years, I slowly cleaned out my closets and either donated or sold items that contained
leather. Sometimes, I even received gifts made from animal products. I sold or returned
and purchased a similar item made from vegan materials, replacing those gifts. You might
encounter a comparable situation. If you have items made from animal products, you
have several options for how to deal with them. If you choose to keep and use them,
remember that is your choice, but in the future, living a vegan life includes purchasing
products that do not use animal-based materials.
If you like the look of leather, you will find that some companies are now creating
sustainable, leather-like products made from vegan materials. Other companies offer
vegan products alongside items that contain leather. This has led to some controversy
surrounding purchases from these brands due to their use of animal products in certain
items. However, there is also the argument that if more people choose vegan products
from these companies, it could increase demand, leading them to rely less on animal-
derived materials over time. Ultimately, the choice is yours, and you should consider what
aligns with your values and what makes you comfortable with your decision. This brings
us back to cognitive dissonance and examining what aligns you with your values.

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Remember, this can change over time, too. I know personally that when I first switched to
being vegan, I still used the leather products I had before my switch, but as time went on,
I began to feel a deep sense of guilt and shame and realized I did not want a deceased
animal product near or on me. After I realized this, I began getting rid of the items that
contained animal products, and by doing this, I brought my values back into alignment.
Many companies are getting on board stating whether their products contain
vegan materials, so purchasing those items is getting easier to identify. Doing an internet
search for vegan items usually yields excellent results, directing you to companies that
sell those items. Some of my favorite faux leather shoes, purses, belts and wallets come
from Matt and Nat, a Canadian company that makes only high-quality vegan products,
but there are a lot that do. Astonishingly, companies can make beautiful, high-quality
products using recycled items or even pineapple or apple skin. People have questioned
me about using “leather,” I am always excited to tell them that my purse is made from
pineapple – most people cannot even tell the difference! You may decide that you want
nothing to do with faux leather products that look like leather and use something
completely different; again, that is a choice you need to make for yourself. In the future,
there will be many options out there, and there will be no need to purchase products that
use animal-based materials.
Cosmetics, skincare and personal products
This area can be a bit tricky. Many cosmetics, skincare, and personal products say
they contain only vegan ingredients, but unfortunately, they still test those products on
animals, meaning they are not cruelty-free.
Some of those companies also say they do not
test their finished products on animals;
however, when digging deeper, the
manufacturer who sold a product's ingredients
to the company that formulated it tested those
ingredients on animals. It is so much work to
find good products that are genuinely cruelty-free!
The thought of using a product that was tested on an animal makes me sick to my
stomach. The torture these animals endure is unfathomable and unnecessary. I question
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what kind of people could even conduct these types of tests on live animals, who have
been reported to be often conscious and awake while undergoing this unnecessary
suffering. The good news is that great resources have identified cruelty-free products
where the individual ingredients and finished products are not tested on animals, making
them cruelty-free at every step of the manufacturing process. One of my favorite
resources is using a website called Cruelty Free Kitty. The website contains a database of
vegan, cruelty-free cosmetics and skincare products that have met specific criteria to
ensure they have no animal products and that these products remain cruelty-free at every
stage of manufacturing. They also have many other resources on their website to help
you make informed decisions. One of my favorite things about the website is that it
provides choices at a reasonable cost at a drugstore and high-end beauty products you
can purchase at a specialty store, so everyone has options. The other website I often
reference is Vegan Rabbit, which also has a lot of information about being vegan and
about vegan and cruelty-free products. I encourage you to check out these websites for
cosmetic and skincare products. Cruelty-Free Kitty also provides an updated free guide
to the latest cruelty-free brands. The work that both Cruelty-Free Kitty and the Vegan
Rabbit do is making a significant impact on protecting our animal friends and helping
consumers make the best-informed choices they can.
Household products
The availability of products such as laundry detergents and cleaning supplies can
vary from country to country. I know that when I researched the best vegan, cruelty-free
laundry detergents, many of my internet searches yielded products that were not
available in Canada. It took me some time to find the right products that were good at
cleaning, cruelty-free, vegan, and environmentally friendly. An internet search can also
take you to stores that only sell vegan, cruelty-free products, so the work to find products
is already done. I often wonder if a particular product meets my expectations. So, rather
than trial and error, I look at reviews of certain products on Amazon to see what other
people have said about them. Also, I only buy small quantities of a particular product to
test before committing to a bulk buy, which is usually more cost-effective. Some
companies also offer sample sizes so you can try out their products to see if they meet
your standards. Looking back at this market, even just ten years ago, there were few
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options to choose from, but the market is
ever expanding as more consumers are
looking for thoughtful choices. Another
bonus is that the cost of these products is
usually the same as that of big brands,
making it affordable for everyone. Many
vegan, cruelty-free products are owned by
parent companies that sell other products
made from animal-derived ingredients or are tested on animals. The decision to use their
products is up to you. Using only vegan cruelty-free products from the company drives
up the demand for those products, but you can choose to have nothing to do with those
companies and choose one that only has vegan cruelty-free products. Look at how it
makes you feel. Is there cognitive dissonance around your decision? If so, determine what
makes you feel most at peace and aligned with your values.
So many people who use products that are not genuinely cruelty-free or contain
animal products ignore what is going on - it is easier to play dumb or look away than to
face them head-on and know the reality of what is happening. Unfortunately, if everyone
started using cruelty-free and animal-free products, the demand to end animal testing
and the use of animal products would force the industry to shift. Thankfully, you are now
being the change we all want to see in this world. If you are transitioning to a vegan
lifestyle, you can slowly phase out and use what you have or give it away. It is up to you,
but in the future, you have tools to help you make the best-informed consumer decisions
for living a vegan life.
Vegan and cruelty-free logos
To help make the process easier for consumers to make conscientious choices,
look for symbols on the product to see if Leaping Bunny or PETA endorses them, both
independent non-profit organizations. Not all products that are vegan and cruelty-free
use logos stating they are. This does not mean you should not choose to use that product;
it just means you may have to do the work to determine if they are vegan and cruelty-
free or use a website like Cruelty-Free Kitty or the Vegan Rabbit to help you decide if they
meet the vegan cruelty-free standard. Some products, however, are authorized to use
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logos on products, which is a quick way to know what you are purchasing is genuinely
vegan and cruelty-free and is being monitored by a third party meeting a specific
standard of criteria. Let’s talk a little about those logos and what they mean. Beware as a
consumer, however, that some companies use similar logos on their products to trick
consumers into thinking they meet a specific criterion but are genuinely not vegan and
cruelty-free. Ensure logos are genuine, and question products that have a similar
endorsement but are not the actual commissioned logos from these organizations. If a
company uses a similar logo, but it is not authenticated, chances are they are not cruelty-
free and are trying to trick consumers into thinking they are. Logos are not usually
regulated, so anyone can use a logo on their product, making consumers believe they are
getting a particular product when they are not.
Leaping Bunny Program (America)
A coalition of eight organizations runs the Leaping Bunny Program called the
Coalition for Consumer Information on Cosmetics (CCIC). Products that contain the
Leaping Bunny logo must meet strict criteria before they can use the logo. The CCIC
requires high compliance with the requirements to ensure a product is vegan and
genuinely cruelty-free. The company independently audits products, so the product is
vegan and cruelty-free. The Leaping Bunny logo is only allowed on vegan and cruelty-
free products that are vegan and cruelty-free at all stages of the manufacturing process.
Their website, www.leapingbunny.org, contains lots of information about what they do,
the criteria they use to use their logo, and a database of products endorsed with their
logo. They also have an app that can be downloaded onto a smartphone, so the
information is available at your fingertips while shopping.

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Cruelty-Free International’s Leaping Bunny Program
Cruelty-Free International’s Leaping Bunny Program sets high cruelty-free
standards that exceed legal requirements, making it the globally recognized gold
standard for cosmetics, personal care, and household products. This program assures
consumers that brands are committed to ending animal testing.
To display the Leaping Bunny logo, brands must meet strict criteria, including a
supplier monitoring system, examining supply chains, and undergoing independent
audits.
Demand for the Leaping Bunny Program is growing, with more brands seeking
approval than ever. The website, https://www.crueltyfreeinternational.org/LeapingBunny,
allows consumers to check if their favorite brands are approved or discover new cruelty-
free options.

PETA’s Beauty without Bunnies

PETA, known for its work to end all suffering of animals, uses the Beauty Without
Bunnies logo on products, endorsing that they are cruelty-free. Look for the PETA bunny
when making informed product choices. The logo has changed so some products may
have their old or new logo. The Beauty without Bunnies program does not audit
companies to ensure they are compliant with their criteria or use a third party to ensure
compliance. Unlike the Leaping Bunny program, PETA’s Beauty Without Bunnies program
does not conduct audits or involve third-party verification. Companies are expected to
self-certify, which may lead to concerns about compliance and transparency. Information
about PETA’s Beauty without Bunnies program can be found on their website, which also
contains other information about ending animal suffering. The website can be found at
https://www.peta.org/.

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 Finding products that fit your values of being
vegan and cruelty-free can take some time. I know
I look for skincare products that contain certain
ingredients. When switching from skincare
products that were vegan but tested on animals, I
had to do some research to find a product that contained those ingredients and was
vegan and cruelty-free. The products I use now are just as effective, cost about the same,
and are not only vegan but also cruelty-free. For the next journal activity, we will look at
the products you use and research what you can switch to that are vegan and cruelty-
free. First, here is the summary of making vegan, cruelty-free consumer choices.

Vegan, cruelty-free consumer choices summary

• Do your research. Is the product vegan and cruelty-free, or just one or the
other? Did the product’s manufacturing process, from start to finish,
involve animal testing?
• Use websites like Cruelty-Free Kitty and Vegan Rabbit to help determine if
a cosmetic product is vegan and cruelty-free.
• Do you have clothing, items, and accessories that are not vegan? You can
choose to keep them and use them, give them away or sell them. In the
future, search for companies that make vegan items and purchase only
those products.
• If you currently use cosmetic and personal care products that are not vegan
and cruelty-free, decide whether to use the remainder or give it away.
Pledge that from now on, you will no longer purchase products that
contain animals or are not cruelty-free.
• Look for vegan, cruelty-free cleaning products that meet your needs. If you
are unsure that a product will work as needed, search for reviews to see
what others say, buy small amounts to test it out or contact the company
for a sample.
• Download apps to help you identify vegan, cruelty-free products.
• Look for logos that contain the Leaping Bunny Logo or PETA’s Beauty
without Bunnies logo to help make decisions.
• Watch for unauthentic logos that may trick consumers into purchasing
their products when they are not genuinely vegan and cruelty-free.

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Journal activity 16:

Are you using cosmetics, skincare products, personal products, or cleaning

supplies that are not vegan and cruelty-free? If not, let’s change that.

Split your journal page into four columns. In one column, list the product you
are currently using that is not vegan and cruelty-free; in the second column,
identify why you use this product; in the third column, find a similar product
that meets your needs that is vegan and cruelty free (use Cruelty Free Kitty or
Vegan Rabbit if you need help determining if it is vegan and cruelty-free); in the
fourth column, determine where you can purchase this product.

Keep this list handy so you can refer to it before shopping. Also, keep notes
about the product and its effectiveness can help narrow down what products you
like most or do not like and whether you will purchase them again.

Why I currently use What product can I

this product (or use instead that is Where can I find this
Current Product
ingredients that I vegan and cruelty- product?
need) free
Example: 2% salicylic acid that Alba Botanical Local drug store,
Neutrogena Acne helps prevent acne Acnedote Deep grocery store,
Face wash® Pore face wash® Amazon

Living a vegan home life

One of the main reasons I decided to write this book is because many people have
told me that they have tried or wanted to be vegan or were previously vegan but went
back to eating meat because they were living with someone unwilling to switch to a vegan
diet. This is a challenging situation, so I felt it was essential to help you find actionable
ways to make this lifestyle work for you, regardless of your situation. We will also examine
whether it is okay for your child to be vegan and how to help you overcome situations
you may face having vegan children. First, we will look at ways to help you compromise
with your partner if they are not vegan or someone who you live with whom may cook
for you, and then having vegan children and situations that may arise when having vegan
children.

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Living with a partner who is not vegan
Living with a partner who is not vegan can be challenging. It does take
communication to compromise on how the food will be prepared and what food is
prepared. The easiest solution is to do your cooking, and your partner does it themselves.
However, this is not always the case, as many households may have one person who does
most of the cooking or takes turns who cooks. Most of the time, the issue arises around
protein. I have provided a list of vegan protein suggestions in the appendix section that
can replace meat proteins. These can be made in large quantities and then frozen for use
later. Your partner can also cook their protein, freeze it, and use it when needed. Also, ask
your partner if they are open to having vegan protein a few times a week. This is especially
useful for cooking foods like spaghetti, chili, lasagna, soups or sauces that can include
meat. This way, only one meal needs to be made instead of two. Many people do not
notice when meat is swapped with a vegan option, especially in sauce or cooked with
many seasonings. Other substitutes that can be used are cooking with oil instead of
butter, soy milk instead of cow’s milk, and vegan mayonnaise instead of regular
mayonnaise. These swaps usually do not affect food flavor and are easy to make.
If your partner opposes using vegan substitutes, making a vegan meal until it
becomes non-vegan may be another option. For example, if you make homemade pizza,
top your half with vegetables and vegan cheese and top your partners with what they
desire. There are recipes where you can completely omit non-vegan items, such as pizza
dough or pancakes without eggs and dairy; you might need to research those recipes.
Meal prepping for the week can help you plan and prepare better to ensure you
get a balanced, healthy, vegan meal. For something like lasagna, making two, vegan and
one non-vegan, can be done when you or your partner has more time, like on the
weekend. After cooking it, half can be eaten over the next couple of days, and the other
half can be frozen for later. Meal planning will help you stick to eating vegan, and
although it can be more work at first, it will become more straightforward and more
routine as time goes on.
Some of you may be averse to cooking or looking at raw meat, using the same
pots, pans, or BBQ grill. As time passed, seeing raw meat and letting someone cook it
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using my pots and pans or using the same BBQ grill to cook my food and meat bothered
me. You can designate your pots and pans or share them, and when it comes to using a
BBQ, using a reusable grill mat is a great option. These mats can be purchased anywhere
you find BBQ supplies or on Amazon. Even though I do not cook meat on my BBQ, I still
use a grill mat so my food does not stick. The mat is washable and can be used many
times over. I even have one at my parent’s house that my dad reuses when BBQing for
me. This way, I ensure my food never shares a grill with meat. I do not feel comfortable
cooking meat. Not only do I find it repulsive to look at, but I am also not sure if I would
even be able to cook it correctly. The last thing I would want to do is give someone food
poisoning.
I know cooking for two or a family can be a lot of work, but it is worth the extra
work, especially when it comes to saving the lives of animals. Showing your family that
this is something you are serious about, can stick to, and will not complain about, will
hopefully motivate them to get on board. Being a good example is often the best way for
others to join your cause and respect your decision to be vegan.
Here are some actionable ideas for you if your partner or someone else is
preparing your food that is not vegan:
● Each of you prepares your own food.
● If you are vegan, and the person who cooks for you is not vegan, you each cook
your protein.
● If you are vegan, and the person who cooks for you is not vegan, they cook vegan
and meat-based proteins.
● Side dishes are vegan or can be embellished separately using add-ons such as
salad dressing, vegan butter, etc.
● Compromise on cooking meals that are vegan a few times a week.
● On days your partner wants to eat meat, have freezer-prepared vegan protein
ready to heat up.
● Make side dishes vegan using oil instead of butter, soy milk instead of cow’s milk,
vegetable broth instead of meat-based broth, and other vegan substitutes that
do not affect flavor. Share those side dishes with your partner or others and make
a separate protein or use a frozen protein that was made ahead of time.
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 ● Make two separate meals and freeze leftovers for a later date.
● If someone cooks for you and others who are not vegan, ask if they can leave
vegan foods aside before they are embellished, and use vegan embellishments
on your food.
● Prepare vegan food to a point, then finish half the dish with vegan substitutes
and one with your partner's desired ingredients (an excellent idea for pizza or
loaded nachos).
● Keep stock of your vegan salad dressings, cheese, mayonnaise, margarine, and
vegan milk.
Raising vegan children
This area of nutrition is highly debated, and there are a few high-quality studies
regarding the safety of children eating a vegan diet. This should be discussed with your
child’s pediatrician, and asking for a referral to a dietician specializing in vegan nutrition
for children is an excellent idea if the pediatrician cannot provide you with information. A
survey and data analysis published in 2022 in the Journal of Current Developments in
Nutrition showed that pediatricians have low average knowledge of vegetarian diets as
well as a negative bias towards children eating a plant-based diet (Anishchenko, K.,
Cushing, T., Lenarz-Geisen, C., & Wogu, A., 2022). If the pediatrician cannot assist you, get
that referral for additional guidance.
Based on the studies that have been done relating to children eating a vegan diet,
many conclude that if children are not fed the proper nutrients, their development can
be delayed. The most notable nutrients of concern are ensuring the child has adequate
amounts of vitamin B12, iron, and zinc. A systematic review published in the journal
Nutrients in 2023 titled “Nutrient Intake and Status in Children and Adolescents
Consuming Plant-Based Diets Compared to Meat Eaters: A Systematic Review” showed
children eating a vegan diet may see benefits in some areas of nutrition, however, may
also have nutritional inadequacies (Neufingerl, N., & Eilander, A.,2023). Does this mean
that children cannot eat a vegan diet? No, they can but be aware that certain factors must
be considered when deciding for your child(ren). Many people have been vegan for life
and have thrived with no adverse health outcomes. It is extremely important to ensure
your child(ren) receive proper nutrition through whole foods, fortified foods, or
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supplements. A healthcare professional specializing in a vegan diet is the best way to help
make the best-informed decisions so you have the healthiest child(ren) possible.
When choosing to switch your children to eating a vegan diet, there may be some
obstacles. Those obstacles may include pushback from others, events that your children
will attend that serve non-vegan food and leaving your child(ren) with others who are
watching them who are not vegan.
Pushback about your child(ren) being vegan.
Many people do not understand what a healthy vegan diet is and may give you
grief about having your child(ren) eat a vegan diet. Interestingly, many people will say
you should not make that choice for your children. However, they find it acceptable for
people to choose for their child(ren) to eat meat. When people give you pushback about
your child(ren) eating vegan, explain that it was not a decision you took lightly. You are
ensuring that your child(ren) is/are getting adequate nutrition with the guidance of a
health care professional or through proper educational resources. Hence, your child(ren)
thrives and is not malnourished. Many people do not realize that all of us, not just children,
can thrive on a vegan diet and, in many instances, can be healthier because of the
reduction in cardiovascular disease, obesity and obesity-related diseases, especially later
in life. Unfortunately, some people will never agree with you. You need to remind those
people that these are your child(ren), and you are ensuring they are meeting their
nutritional needs. It is your decision on how they should eat.
Children attending an event that is not vegan
This can be a difficult position to be in, especially since the last thing most parents
want to do is have their child(ren) feel like they do not fit in or are ostracized by other
kids. Having your child(ren) attend social events like birthday parties is an integral part of
your child(ren)’s childhood experiences, and it would be a shame if they could not
participate in these events. Here are a few options on how you can handle this situation:
● Explain to your child(ren) what it means to be vegan, why you choose a vegan
diet for them, and how to make vegan choices. Let them make their own vegan
choices at the event.
● Tell the host that your child(ren) is/are vegan and ask if that can be
accommodated.
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 ● Tell the host that your child(ren) is/are vegan, ask what food and snacks will be
included, and pack your child(ren) with similar food to bring along. If there is
cake, include a special vegan cupcake so they do not feel left out.
● Ask the host if your child(ren) can join the party after food is served and eaten,
and instead take your child(ren) for a special vegan lunch.
● Allow your child(ren) to explore non-vegan options while not at home.
People watching your children who are not vegan
Sometimes, you need people to care for your child(ren) occasionally or regularly.
If you have chosen to have your child(ren) also become vegan, depending on who is
watching your child(ren), this can be easy or difficult. Because the vegan movement is
gaining momentum, many childcare facilities have adapted to this dietary request and
can easily accommodate this. If that is the case, speaking to the childcare provider is easy
and switching to vegan foods can happen seamlessly. Speaking to the childcare provider
to ensure that your child(ren) gets adequate nutrition is essential, primarily to ensure they
get those nutrients discussed earlier. If the childcare provider cannot accommodate this,
ask if you can prepare your child(ren)’s food for them to eat instead of what they provide.
This may be preparing all the food they eat throughout the day or only some of the food,
as hopefully, they offer some whole, vegan food during the day. Working with the
childcare provider is needed to ensure you are only preparing what you need to and that
your child(ren) is eating the vegan food they offer. Asking them to provide you with their
meal plan will help fill in any gaps where vegan foods are not provided. It is also essential
to ask if they are willing to give you a discount on their cost if you prepare your child(ren)’s
food, especially if it is included in the price of childcare.
When having a family member or someone else you know to watch your child(ren),
it can be easy to switch their diet to vegan when requested, or there may be some
pushback, especially if the person is not in agreement with you regarding the switch you
made to being vegan and having your child(ren) becoming vegan. You may need to
change childcare providers if they are unwilling to provide your child(ren) with vegan food
or allow you to prepare vegan food for them. Unfortunately, this could be a tough
decision to make. Childcare can be very difficult to find, especially when they are in the
care of someone you feel your child(ren) are safe with, and there may be a substantial
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financial burden from using private childcare providers. If switching childcare providers is
not feasible, you also have the option to allow your children to continue eating what the
childcare provider is giving them if they are unwilling to work with you. Before choosing
that option, however, please provide them with science-backed information about the
child(ren) following a vegan diet, and hopefully, this may help convince them that this is
okay for your child(ren). Also, letting them know you are ensuring they are getting
adequate nutrition as recommended by a healthcare professional or the research you did
can help your case and hopefully get them on board. Unfortunately, not everyone,
especially those who oppose vegan diets, will agree with you. You may need to decide if
the person watching your child(ren) is the right fit for you and your child(ren). If you
choose to continue with this childcare provider and allow your children not to be vegan
while there, know this decision is up to you, and do not let others guilt you into doing
what they think is right. In the best-case scenario, your childcare provider is on board with
your decision to feed your child(ren) a vegan diet with your help to ensure adequate
nutrition. Also, speaking to your child(ren) if they are old enough to understand why you
have made this decision for them will help them make the best decisions when you are
not there. Have an open line of communication between yourself, the childcare provider,
and your child(ren), so your child(ren) will never have to lie to you to cover if the childcare
provider is not feeding them vegan food. Hopefully, the person watching your child(ren)
will understand and respect your decision and work with you to help bring up your
child(ren) vegan if that is your decision. Again, here are your options when leaving your
child(ren) with a childcare provider that is someone you know that is not vegan:
● Ask the person watching your child(ren) to start feeding your child(ren) vegan
food while in their care. If they are unfamiliar with children eating a vegan diet,
work with them to ensure your child(ren) gets adequate nutrition.
● If the childcare provider does not feed your child a vegan diet as requested,
provide your child(ren) with the food they will eat for the day.
● If the childcare provider is against your child(ren) eating a vegan diet, consider
switching your child(ren) to a childcare provider that will.
● If the childcare provider does not support your child(ren) eating a vegan diet and
finding another provider is not possible, be firm in your decision.
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 ● Provide them with information about why you chose them to be vegan and see
if they will switch based on the information provided.
● If the childcare provider is still against your child(ren) eating a vegan diet after
trying everything, and you have no other options, you may have to allow the
person watching your child(ren) to feed whatever food they provide while in their
care. Work with them to ensure your child(ren) is still getting most of their
nutrition from vegan sources, and when old enough, allow your child to make
that decision for themselves and be a voice if they want to be vegan.
As much as I would love to tell you, if the person watching your child(ren) is not
providing a vegan diet, find someone who can; it is more complex than that, and I
understand that your situation can be complicated. Although I believe it is your choice to
raise your child(ren) how you want, not everyone sees it like that, especially family
members taking care of your child(ren) who are not vegan or even open to the idea of
being vegan. Being firm with that person, providing evidence-based scientific
information, and providing recommendations from a healthcare professional can
sometimes not be enough to convince people to see your perspective on why veganism
is healthy and okay for your child(ren). Hopefully, you can work with this person to make
the best choices for you and your child(ren), and you all work together in the best interest
of your child(ren).

Living a vegan home life summary

• If you live with a partner or someone who is not vegan, prepare your food,
cook your protein, or have them cook you a vegan protein.
• Keep all side dishes vegan or embellish yours separately using your vegan
add-ons.
• Cook vegan meals a few times a week. On days when the other person wants
meat, heat ready-made frozen vegan protein.
• Make side dishes vegan by using vegan substitutes. The appendix lists easy-
to-swap ideas that do not affect flavor.
• Make two separate meals and freeze leftovers for a later date.

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 Living a vegan home life summary continued…

• When someone cooks for you, ask if they can leave vegan foods aside and
use vegan embellishments on your food.
• Make vegan food to a point, then finish half the dish with vegan
substitutes and one with your partner’s desires.
• Stock up on vegan salad dressings, cheese, mayonnaise, margarine, etc.
• Meal plan as often as possible.
• Children can be vegan; however, seek assistance from a medical
professional knowledgeable about vegan diets to ensure adequate
nutrition.
• If your child(ren) is attending a non-vegan event, tell the host that your
child(ren) is/are vegan and ask if that can be accommodated. If not, ask
what will be included for food and snacks and if you can, pack similar
food to bring along. If there is cake, include a special vegan cupcake.
• If the host is not okay with your child(ren) bringing food, ask the host if
your child(ren) can join the party after food is served and eaten and take
your child(ren) for a special vegan lunch instead.
• Get childcare providers to start feeding your child(ren) vegan foods. If
they are unfamiliar with a vegan diet, work with them to ensure adequate
nutrition.
• If the childcare provider does not feed your child(ren) a vegan diet as
requested, provide your child(ren) with the food they will eat for the day.
• If the childcare provider is against your child(ren) eating a vegan diet,
switch to a childcare provider that will.
• If the childcare provider is against your child(ren) eating a vegan diet, and
it is impossible to switch, be firm with your decision and provide
information.
• If the childcare provider is still against your child(ren) eating a vegan diet
and you have no other options, you may have to allow the person
watching your child(ren) to feed whatever food they provide.

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 Living a healthy vegan lifestyle
When looking into my future, I aim to be healthy and independent as long as
possible. That means being able to take care of myself, my family, my animals, and my
home. I strive to ensure that as I age, my mental state and my body live healthily as long
as possible, without suffering or having significant medical issues. I want to spend as
much time as possible being able to take care of the things that are important to me. If I
become diagnosed with a disease, my goal is to be able to maintain my normal state as
long as possible, with or without medical intervention. I am currently celiac, meaning I
have an overactive immune response to gluten, but I can control it by cutting gluten out
of my diet. Some of the healthiest people have developed diseases such as diabetes,
certain types of cancer or neurological diseases. With the help of modern medicine and
healthy habits, these people may have better outcomes when overcoming or managing
these diseases. I am not saying that if you do everything right, you will always be healthy
and never fall sick; instead, you may have better outcomes if you have a healthy lifestyle
at the start. Adopting a healthy whole food vegan diet is just one aspect of maintaining
good health, longevity, and achieving better outcomes if you develop a disease. Other
components also contribute to the overall picture of health.
If you eat healthy, whole vegan food but do not take care of other aspects of your
life, you may still be at risk of developing many diseases that may cause long-term
suffering and poor outcomes. Everyone is different; environmental factors and genetics
may affect health and longevity. Still, I know I do not want to gamble with this and will
do what I can to have the best long-term health outcomes possible. Equally as important
as eating healthily, taking steps to assess and identify other parts of your life that you can
improve on is essential. I realized that even when I was eating well, there were times when
I did not get quality sleep, was not exercising, and felt a lot of stress. As a result, both my
mental health and physical well-being suffered. After identifying the areas of my life that
needed improvement, I started taking small steps to make changes. The improvements
led to better health outcomes, including better mental health, resiliency, immune
response, and faster recovery from injury. A strong muscle mass because of resistance
training has allowed me to move better, lift heavier, and recover quickly after injury.

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Sleeping well for a particular duration and falling into a deep sleep has decreased stress
levels, decreased colds and illness, and faster recovery from injury. Checking in with my
stress levels and working to lower them keeps me grounded and helps me make better
decisions. Abstaining from alcohol has allowed me to get deeper sleep, feel good day
after day, and help me keep a routine. Those puzzle pieces that I put together and good
nutrition have led to my bigger picture looking brighter and healthier. I intend to go
through some of the most common and studied puzzle pieces you can implement or
improve on in your life if you want to make your bigger picture brighter and healthier,
too. I am only going to touch on some of the most common pieces that may affect health
outcomes. These areas are highly studied, and there is much ongoing research. There is
often new evidence emerging in these fields. I am only skimming why these strategies are
essential and how to implement or improve them. The most notable areas important for
health and longevity besides healthy eating are exercise, sleep, and stress reduction.
Exercise
I would be remiss not to speak about the importance of exercise since I am also a
personal trainer. I strongly believe in the importance of regular exercise. Although
nutrition has always been my area of interest, I find exercise and the research that goes
into it fascinating. Researchers are constantly learning new things about exercise and its
importance for health.
Why is exercise so important?
There are countless reasons why exercise is important throughout our lifetime, and
I am sure you have heard these reasons repeatedly. It is suitable for maintaining weight,
longevity, recovery, mood, cardiovascular health, and sleep. Unfortunately, many people
know this but still do not exercise regularly. When most people tell me they do not
exercise, it is usually because of the time it takes, not knowing what to do, or because it
caused an injury, and they are unwilling to try it again.
There are a few things that you can do to get exercise in, even slowly and within a
short period. On my website, you can find exercise programs that fit into your routine.
The exercise programs, even if spread throughout the day, can help your body slowly
become acclimatized to exercise so that you can ease into it rather than quickly jump in,
injure yourself and not want to come back. The exercise programs on my website use
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body weight or resistance bands, so they can be done at home. You will find free high-
intensity interval training (HITT) programs that take approximately 20 minutes to
complete and a 60-minute full-body strength workout. You can decide what works best
for you and how much time you have to commit to a workout. The HITT program is in the
free content section, under the 30-day program, and the strength-based full-body
workout is in the bonus content section. See innerevolution.ca to access the free workout
plans. You do not need to step into a gym if you choose not to. The programs provided
to you are to simulate the day-to-day activities you do, such as lifting something off the
floor or when getting up out of a chair. These programs aim to help build muscle, ensure
you use the proper technique, start building muscle memory, and keep your
independence as long as possible without pain.
How can you implement or improve exercise?
The exercise training programs provided on my website are a great way to
incorporate exercise into your routine. If that is not for you, there are many other ways to
exercise. Exercise doesn’t have to be indoors or at a gym – there are different ways to
exercise. Fun ideas include trying out a new sport, getting into a pool, dancing, hiking or
riding a bike. Going with a friend helps time fly, and when you are having fun, you do not
even notice that you are getting exercise in. Having fun can lead to exercise, making it
feel less mundane. However, it is essential to make it consistent. Engaging in at least three
weekly resistance sessions and three to four thirty-minute cardio sessions can improve
your overall health. Experts recommend at least 150 minutes of exercise a week if you are
doing moderate intensity and at least 75 minutes weekly if you are doing high intensity.
I encourage you to start slowly if , you are new to exercise, and of course, check with your
healthcare provider to ensure you can exercise without facing any adverse health
outcomes. Increasing resistance and cardiovascular output will benefit you even more as
time goes on. It is just important to start somewhere if you do not already have a program
in place. You can break up your exercise time and still see benefits. If you are strapped for
time, use breaks to do a 10-minute brisk walk; aiming to do those walks three times a day
for 30 minutes. After I had surgery on my wrist, I purchased a compact, small stationary
bicycle from Amazon. It is so handy to have. I jumped on it while watching television,
which distracted me, so I did not even notice I was getting my exercise in. Just exercising
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for half an hour a day on my stationary bike kept me in shape and active until I could
resume my regular exercise routine. Walking daily will benefit you all if you have children
or a dog. Many gyms offer classes that you can attend. These classes are great for
beginners and more advanced people. The program is set so you have someone to follow;
there is no need to make up the program if you do not know how to. It is just essential to
move with intention. It gets easier as time passes, and the more it becomes routine, the
more you will not find it a chore, but something built into your lifestyle.
What long-term health outcomes can exercise have?
There are so many long-term health outcomes that come along with exercise. A
systematic review published in 2017 in Current Opinion in Cardiology said that even
minor volumes of physical activity have been
shown to positively impact health (D. Warburton,
S. Bredin, 2017). The health benefits are to the
cardiovascular system and cognition, improving
learning, and promoting brain plasticity. (Cotman,
C., Berchtold, N., 2002). Overall, exercise and
physical activity lead to a better quality of life and better health outcomes (Penedo, F.,
Dahn J., 2005).
Sleep
Sleep is something I used to take for granted. I always thought that if I had a few
nights of inadequate sleep, I could make up for it with one big binge night of sleep. This
always messed with my sleep schedule, making me stay up later that night after the binge
sleep, further disrupting my sleep schedule, making me chronically tired and never feeling
refreshed. I also used to think what I did leading up to my bedtime had nothing to do
with it and that sleep was a gamble; one night would be good, and one would be bad
just because. Well, I was wrong. Several factors can make sleep quality better. There is a
lot of research and science regarding sleep, and what happens to us while we sleep is
fascinating. If you get a good restful sleep and feel optimized the following day without
using heavy stimulants like caffeine, keep doing what you are doing. If not, and you want
to enhance your quality of sleep, then I have a few suggestions that sleep experts have
recommended that may help you get a better night’s rest. These suggestions are only for
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those who want to enhance their sleep. If you have
chronic insomnia or other health issues, it is best to
work with a healthcare professional to help identify
what your problems are and how to manage them. I
worked with a psychologist who specializes in
cognitive behavioral therapy (CBT) and used CBT to
enhance the quality of sleep I was getting. It worked wonders, helped me learn what I
needed to do during the day, and helped me set a bedtime routine to wake up feeling
refreshed and ready for the day’s challenges.
Why is sleep so important?
The average adult needs between seven and nine hours of sleep to rest fully. Good
quality sleep is essential for health. Sleep keeps your brain healthy, stabilizes your mood
and emotions, helps with your immune function, is needed for hormone regulation, helps
your body grow and heal, helps with learning, and helps with decision-making and
problem-solving skills. Good quality sleep is fundamental to health and is part of a healthy
lifestyle.
What strategies can we implement to improve sleep?
Unfortunately, many people do not get good quality sleep or have problems
falling and staying asleep. I was once one of those people. Although most of the time I
feel rested after sleep, there are still some days I am exhausted when I get up, and I have
a hard time getting on with my day. Something that used to bother me a lot and kept me
awake was overthinking. For some reason, whenever I went to bed or in the middle of the
night, I would start catastrophizing a situation and make it bigger than it was. I have
learned that when that happens, I self-talk myself out of it. I usually say this event or
situation only seems more significant than it is because I am tired, and my brain is not
logically working the way it usually does. I tell myself that whatever the issue is, I will think
about it the next day and find ways to remediate it, but nothing can be done now. I
usually follow that up with a body scan. I go through every part of my body, starting at
my head and working my way down. I either give that part of my body gratitude for its
work, or I feel what sensations are going through during that time. This practice helps my

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body relax and gets my mind off what I was overthinking. I am usually able to fall asleep
quickly while doing the body scan and do not make it very far down my body.
According to the expert advice I received, here are a few other strategies I learned
to enhance my sleep.
● Keep a bedtime routine, meaning wake up and go to bed at the same time every
day, even on weekends.
● If you are a shift worker, try to sleep the same hours daily and wake up as close
to your next shift as possible. Try not to sleep right when you get home.
● The bedroom environment should be cool, dark, and quiet.
● Try not to nap later than 3:00 p.m. and keep naps shorter than 40 minutes.
● Stay off phones and other electronic devices an hour before bed.
● Leading up to bedtime, keep the lights dimmed and soft.
● Use a red light bulb in the room while getting ready for bed.
● Avoid stimulants such as caffeine up to nine to ten hours before bedtime (it takes
that long for some people to get it out of their system).
● Alcohol disrupts sleep. It can help you fall asleep, but it disrupts your sleep
quality.
● Meditation or a body scan can help with falling asleep.
● Keep a “stress” journal to write what you feel stressed about. This will get it off
your brain, so you do not ruminate over it while trying to fall asleep.
● Keep the bed for sleep only (or intimate activities) and other activities such as
watching TV, being on the phone, or reading out of bed.
● If falling asleep takes over twenty-five minutes, get out of bed and do something
else like reading or listening to a book until you feel sleepy.
These are just a few tips that have helped me get good quality sleep. If you want
more information about why these tips and others can help you get better-quality sleep,
if you already do a lot to enhance sleep and it is not working, or how to implement these
and other strategies into your life to get a better night’s sleep, seeking the help of a sleep
expert or psychologist who specializes in CBT or sleep therapy is a good start. If that is
not something you can or want to do, there are also great books and free online resources
to help optimize your sleep.
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 One last thing I want to point out about sleep is not to feel ashamed about needing
and getting quality sleep. I know people have made me feel embarrassed about needing
a certain amount of sleep or excusing myself earlier to get a good night’s sleep. I know
sticking to a sleep schedule makes me feel my best. The shame of getting proper sleep
can be stigmatized as laziness, unmotivated, or not being fun. I do not think this way
anymore. I am neither lazy nor unmotivated. Sleep is essential and fundamental to my
health and well-being and motivates me to get a lot done. I am not saying never to stay
out late, not have fun, or not drink alcohol (responsibly, of course); social events are
essential and part of our overall health and wellness. I try not to let those times happen
for several consecutive days. There is no shame in taking care of yourself first and knowing
yourself. Always do what is best for you!
Stress Reduction
I had no idea the impact stress could have on a person. I know personally that I
have had stressful periods in my life, such as a divorce, job loss, financial problems and
death. Looking back at these stressful events and working to overcome them made me
realize what a toll they took on my body and overall health. Anecdotally, I do not know if
this was a result of the stress I went through during my divorce, but it was at that time
that I developed celiac disease. I remember the specialist explaining that I was born with
it, but it may not develop until a specific time. She explained that stress could have caused
it to manifest. It made a lot of sense! I feel fortunate that it was 'only' celiac disease, as it
is manageable through diet. Even though I say ‘only,’ please know that I do not take this
diagnosis lightly; it is a severe autoimmune disorder and has a significant impact on my
life and the lives of many others. I am just grateful that it is something I can manage
completely by omitting gluten. Many people, however, develop other chronic, severe
diseases that are difficult to manage.
Stress is very personal, meaning what stresses me out and what stresses you out
can be very different. Some people may also have a higher threshold of how much stress
they can undergo compared to others. I do not think it is fair to compare stress from one
person to another as we do not know how many stressful events a person has gone
through or what is going on in their life. I know if I have a lot of small, stressful
experiences, they kind of snowball and my tolerance level to taking on more stress
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declines. Everyone has a stress tolerance threshold, beyond which the body begins to
experience negative consequences. For me, when stress becomes too overwhelming, I
either feel anxious or very shut down and depressed. I snap at people when I do not
intend to and feel angry and frustrated at everything. When I notice I am feeling anxious
or depressed for a period, usually longer than a day or two, I look at taking steps to get
back to my standard window of tolerance.
There are different kinds of stress we can be faced with. Short-term stress can be
a good thing depending on the situation and is a normal response to a problem
encountered at the moment. When undergoing stress, either short-term or long-term
(chronic), our body goes through biological changes. These changes prepare us to face
stress and cope with it. When undergoing short-term stress, those biological changes
occur, but then our bodies normalize back to or close to the state we were in before the
stressor after the stress is gone. When we undergo chronic stress, our bodies undergo the
exact biological change. However, the body does not return to pre-stress levels, which
can become problematic.
There are different strategies to help overcome stress. Some of my go-to strategies
to help reduce my stress levels include:
● Breathing exercises. I do breathing exercises when feeling overwhelmed and need
to calm myself down quickly. There are many kinds of breathing exercises you
can do to help calm you down when feeling stressed. An internet search for
breathing exercises can yield many results on different techniques if this is
something you want to try. These are my most used breathing exercises when
feeling stressed:
o Take a breath in for four seconds, hold it for four seconds, exhale for four
seconds, and wait four seconds before taking the next breath. This is
sometimes referred to as “box” breathing.
o Another one I do is take in a breath for three seconds, hold it for four
seconds, and then exhale for five seconds. This is sometimes referred to
as long exhale breathing.
● Meditation. I try to meditate daily to help alleviate any chronic stress that may be
building up in my body. Many apps, websites, and YouTube videos can help you
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 with meditation. Many people have told me they have problems shutting off their
minds, so meditation is pointless to them. In my experience, it was difficult at first,
but over time, I trained my brain to sit in silence without thinking for a few
minutes. This can take time, so it is essential to be patient with yourself. I also do
a lot of guided meditations where I listen to someone leading me through
meditation practice, so it is easier to “shut” off the brain.
● Massage. I often get massages because I have neck or back pain from working
out or sleeping in the wrong position. However, there are times when I get a
relaxation massage instead, which helps bring down my stress levels.
● Self-care time. I try to set time aside to do something that does not always involve
watching television or using an electronic device. I plan a spa day at home,
including a bath, reading, or journaling. I sometimes go for a manicure or
pedicure to bring down stress. I also de-stress by watching a funny movie or
television show or taking my dogs for a walk. Any activity that can break me away
from thinking about stressful events helps. I know this does not take away stress,
but it helps calm me down so I can have a fresh look at what is bothering me and
helps me gain perspective.
● Spending time in nature or with friends. Walking in a forest with my dogs is
cathartic, especially without anyone else. I enjoy listening to nature and letting
the sun warm my face. After even just a short period in nature, I feel refreshed
and ready to face whatever I need to. Hanging out with friends can also help me
de-stress. It also allows me to share what is bothering me with a trusted friend
and gain new insight or get advice if they have ever been in a similar situation.
Exercise and good quality sleep are also strategies I use to help me keep stress
levels in check. Although whatever is stressing me out may not go away, I feel better and
can tackle the stress better. I also learned that positive self-talk helps when stressed and
overwhelmed. I talk to myself like I would if a friend was going through a stressful event.
I am kind to myself and even ask myself what I can do to feel better. I treat myself with
the same love and compassion I treat someone I love.
Working with a psychologist specializing in cognitive behavior therapy (CBT)
helped me examine the root of my stress. It helped me look back throughout my life when
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I faced similar stress and how I responded. Looking back, I realized how I dealt with a
stressful situation was routed in how I responded when I was younger. It took a
conscientious look at how I responded to change my current response. This work
profoundly impacted how I behave and react to specific stressors. CBT is not for everyone,
but I found it extremely helpful, and it helped me get to the root of my issues and how I
deal with them. If you do need to reach out for help, especially if you are undergoing a
profound amount of stress, do not be afraid to do so. Many options exist, including
telephone and online counselling if you cannot do it in person. There are also excellent
resources such as books, podcasts, and videos that can give you great strategies that work
for you. Just know that you are not alone, and there is help to get you back to feeling
healthy and to help mitigate your stress, so it does not take a significant toll on your long-
term health.
Although these are just a few suggestions, it is crucial to take care of yourself,
especially when you are overwhelmed. Stress can profoundly impact your life, so having
strategies to lessen it will do wonders for your health.
Summary of healthy lifestyle
Health can vary from person to person, even when they live an identical lifestyle.
Eating a vegan diet, getting good sleep, exercising regularly, and using stress reduction
strategies make me feel healthy. I also find it essential to check in with my doctor
regularly. Regular check-ups and diagnostic tests ensure I
know if something is wrong and needs attention.
While what I do to stay healthy has worked for me, you
may also have different strategies. Based on how you feel
right now, do you need to change certain aspects of your life
to be healthier? Let’s look at your puzzle pieces and see how
you can make your future picture the healthiest and brightest.

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 Healthy lifestyle summary

• Plan for a healthy future. Although being vegan is a healthy lifestyle

choice, other factors affect health and longevity.
• Factors affecting health and longevity may include healthy whole foods,
regular exercise, good quality sleep, and stress reduction.
• Exercise is good for weight maintenance, longevity, injury recovery,
mood, cardiovascular health and sleep.
• Aim to exercise for at least 150 minutes of low to moderate intensity or
75 minutes of high-intensity activity weekly.
• Getting some exercise is better than not exercising. Break it up if you need
to. Even small amounts of exercise can be beneficial.
• Exercise and building muscle can help with day-to-day activities and help
you remain independent.
• Exercise can be done indoors or outdoors, with or without a friend, in a
class or on your own. It can also be a fun activity or sport, such as dancing,
hiking, or biking. It is vital to move with intention regularly.
• Exercise leads to better health outcomes and a better quality of life.
• The average adult needs 7 to 9 hours of sleep per night.
• Sleep can help with mood and emotions, immune function, hormone
regulation, body growth and healing, learning, and cognitive functioning.
• Keep the same bedtime routine, even on weekends.
• Shift workers, try to sleep the same number of hours and wake up as close
to your next shift as possible. Try not to sleep right when you get home
from your last shift.
• Ensure your bedroom is cool, dark and quiet.
• Do not nap late in the day and no longer than 40 mins.
• Stay off electronics an hour before bed and keep lights dim in the evening.
• Consider using a red light in the bedroom.
• Caffeine late in the day and alcohol can disrupt sleep.
• Meditation, body scans, or a “stress” journal can help you fall asleep
quickly.
• Only sleep in bed (or intimate activities), and no other activities like
eating, working, watching television, etc.
• If you cannot fall asleep within 25 minutes, leave the bed and do
something else until you are tired.
•

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 Healthy lifestyle summary continued….

• One night of inadequate sleep does not usually lead to adverse health
outcomes, but consecutive days of insufficient sleep may have an impact.
• If you have insomnia or other sleep issues, seek help from a professional.
• Stress can take a toll on your health and wellness.
• Short-term stress is normal and can have a positive impact. Most of us go
back to normal after short-term stress is over.
• Chronic stress can have negative health consequences.
• Stress thresholds are different for everyone, and responses to stress can
vary.
• Strategies to overcome stress can vary from person to person.
• Breathing exercises, meditation, massage, self-care, and spending time in
nature or with friends can help cope with stress.
• Counselling can be helpful when dealing with long-term stress and
provide coping strategies that are right for you. There is no shame in
asking for help.
• Online resources, books, and podcasts can also help you learn to cope with
long-term stress.
• When feeling stressed and overwhelmed, treat yourself with the same love
and compassion you would treat a loved one.
• Cognitive Behavioral Therapy (CBT) can look at the root of stress and how
to deal with it.
• See your doctor regularly, even if you do not feel sick, for a check-up and
to run diagnostics.

Journal Activity 17:

How do you feel about your overall health? On a scale of one to ten, one being needs
a serious overhaul to ten being I am doing everything right, where do you find yourself
with healthy nutrition, exercise, sleep, and stress reduction?

If you scored yourself lower than 8 in any of those categories, what are three small
actionable steps you can take in the next month to improve your overall health?

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 Being a voice to protect animals
Becoming vegan has a significant impact on animal welfare and is a major step
toward reducing animal suffering. You can take this step further by advocating for animal
rights and welfare or helping animals in need. There are many ways to help animals
further. You can help be a voice for animals by participating in events, writing letters,
wearing clothing that supports the cause, or supporting local animal rescues and shelters.
Attending events
Several communities have gotten together to raise awareness for animal rights.
Many people have gathered to rally government and businesses to raise awareness of
animal cruelty laws and the harsh living conditions animals endure. If you are interested
in participating in this, look for groups in your community that get together to bring
awareness to this cause. Of course, if you participate, keeping it peaceful and lawful is
essential. Bringing negativity through violence and destruction will end up causing more
harm to the cause than good. While the cause can fuel strong emotions, it is essential to
act responsibly to avoid harm or legal consequences. If you feel comfortable and know
of a group in your community that shares your passion, or if you would like to organize
such an event, this is an excellent opportunity to express your opinion and raise awareness
about ending animal cruelty. If you are attending or organizing such an event, ensure you
know what the legal requirements are in your community relating to holding or attending
peaceful rallies or events, and ensure you follow those laws to avoid any chance of
prosecution.
Writing letters
Writing a letter or emailing a business letting them know you are choosing not to
buy their products because they use animal ingredients or testing on animals is often a
great way to get your point across without bringing too much attention to yourself. These
letters are often the drivers that get a business to think differently about their products.
This has impacted industry and let them see that consumer demand for animal-free
ingredients and no animal testing is rising. Many cosmetic companies have changed their
formulas, stopped animal testing, or released vegan lines because of the increase in
consumers becoming conscientious of vegan and cruelty-free products. The more these

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companies see the demand, the more likely they will begin making that change.
Remember to keep a letter or email classy when sending it. Making threats or harsh
demands will only make the other side angry and less likely to take your request seriously.
The website Cruelty-Free Kitty provides an in-depth look at the cosmetic and
skincare industry and its use of animal ingredients or testing on animals. It also includes
information on where to send those letters/emails. If you are searching for a particular
product on that website and it does not meet the criteria set by Cruelty-Free Kitty, it
provides information on how to contact the company to ask for a change to its product.
PETA’s website is also a great place to find causes that you can help to be a voice
for animals. They have endless information about industries that cause harm to animals
and how you can help end animal suffering. PETA is well known for its work, and I know
they have been the reason significant changes have been made regarding the humane
treatment of animals. PETA also allows you to become part of their action team. They
send a free activist starter kit, leaflets, stickers, and other stuff you can use to be a voice
for animals. PETA also has links to where you can take action towards specific causes.
PETA even drafts the message on your behalf; you only need to enter your information.
They also provide you with a list of products the company makes, so you can choose not
to buy from them until they comply. They have made it extremely easy to be a voice for
animals. If you want to be a voice, whether big or small, check out their website and be
part of the change we all want to see.
Clothing and accessories
I love seeing people at the gym wearing t-shirts with slogans showing they are
vegan. I have seen some of the toughest, scary-looking, muscley men and women wearing
t-shirts at the gym that say, “Powered by Plants,” and it makes me proud to be vegan. I
usually give them a thumbs up or high-five and tell them I love their shirt. Clothing is a
great way to show off the cause and can often be a great conversation starter for people
interested in the vegan lifestyle. You can find these types of t-shirts or sweatshirts on
Amazon and other retailers that sell vegan products. You can also find water bottles,
stickers, decals, notebooks, etc., with messages about being vegan. These are subtle ways
of letting people know your stance and are an excellent way for others to start the
conversation or ask questions about what it means to be vegan. As always, this is a very
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personal choice, and not everyone is comfortable showcasing their stance, but know that
if you are, you have many options.
Helping companion animals
By choosing a vegan lifestyle, you help reduce the suffering of animals raised for
food and other products. However, many companion animals also require support. Here
are several ways you can assist companion animals in need.
Animal rescues and shelters are overrun with animals looking for homes or medical
care. Many animal rescues and shelters are seeing a massive influx of animals in need and
are overwhelmed with the work they need to do to stay afloat. They have been seeing
these increases for several reasons. One reason is that people unfortunately felt they
could no longer care for the animals they adopted during the COVID lockdowns. After
returning to work after the COVID lockdown ended, some people thought they could no
longer take care of the animal or leave it alone. Instead, people surrendered or abandoned
animals, leaving it up to animal rescues and shelters to care for them and find new homes.
Another reason for the increase is that it has been rumored that many people are not
adopting animals from breeders, so breeders are also faced with unwanted litter and have
been surrendering their animals to rescues and shelters because they can no longer take
care of them. In addition, during COVID lockdowns, many vulnerable and remote
communities did not have an opportunity to access veterinary care or have spay and
neuter clinics attend their community to help keep animal populations in check. With the
increase in numbers of animals being surrendered to animal rescues and shelters, sadly,
not only are so many animals in need of finding homes and needing medical attention,
but volunteers are also facing extreme burnout, working long hours and seeing situations
that are unbearable and enormously taxing on their mental health.
Animal rescue and animal welfare have always been causes I have been highly
passionate about. Over the years, I have had the privilege of volunteering for various
animal rescue organizations. One of the organizations I volunteered for is a task force
that attends vulnerable/remote communities that do not have access to veterinary care
and perform large-scale spay and neuter clinics. Hundreds of dogs and cats are spayed
or neutered in just one weekend and receive vaccinations. Injured animals are also given
care at the clinic or taken to larger communities where they are given medical care in a
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veterinary clinic. These spay and neuter clinics heavily rely on the work of volunteers.
Some jobs I have had the opportunity to do were cleaning crates, helping with pre-op
assessments, doing intake, and taking care of animals waking up from anesthesia after
their spay/neuter. These clinics also heavily rely on volunteers who do not directly interact
with the animals. Volunteers are needed to cook vegan meals, transport animals and
people, handle data entry, and sterilize medical equipment, among other tasks. Many
volunteers are needed to ensure the clinics run smoothly. Every position I have
volunteered for was a fantastic opportunity. I value the time I spent among veterinarians
and other volunteers at these clinics that provide such an essential service.
How can you make a difference? There are many ways you can help. Adopting an
animal from a rescue or shelter rather than shopping for a specific breed is a way to
contribute. I am not judging you if you want to get a purebred. You have that option, but
many dogs and cats are looking for homes at animal rescue or shelters. Also, if you choose
a specific breeder, research and consult your veterinarian about reputable breeders from
which you can choose. A good breeder does not overbreed their animals and ensures
who the animal is adopted to is a good fit. If you are not stuck on a specific breed, consider
adopting one from an animal rescue or shelter. You may not get a purebred, but you may
be able to find a very similar breed to what you desire, a mixture of breeds, or you may
get a purebred if a breeder has surrendered their animals. Most animal rescues and
shelters usually have different sizes, colors, and ages of dogs and cats looking for a loving
home. Many animal rescues and shelters also have other small animals, such as hamsters,
reptiles, and birds, available for adoption. Before getting an animal from a breeder, I ask
you to check out a local animal rescue or shelter first. Many of them have their adoptable
animals on their website, so you can see them online or go to the facility and meet the
adoptable animals in person and see if there is an instant bond.
Both my dogs and four cats are all from animal rescue. My “dogaughter” Izzy was
surrendered to an animal rescue. After her adoption, I was curious to know her breed
because she looked like a purebred black labrador retriever. I wanted to be proactive
toward any potential health concerns in that breed, so I had a DNA test done to confirm
what her breed was. The DNA results showed she is almost a purebred black labrador
retriever. People have often asked what breeder I got her from and are surprised to know
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she was from an animal rescue. My other “dogaughter,” Daisy, is also a rescue. She was
six when the “breeder” decided to give her away. She was used only for breeding, and
once she reached six years old, she was no longer helpful and was done producing
puppies that were sold for profit. A friend saw the saddest-looking dog on a buy-and-sell
website and asked if I had room for another dog. I was hesitant at first, but it was my best
decision ever. Taking in an older “dogaughter”
meant she had already passed the crazy puppy
stage and had manners. I also did a DNA test on
Daisy, and she is a mix of a Labrador retriever and
beagle. The “breeder” was selling her puppies as
purebred for profit when they were not. Daisy
went from a sad outdoor dog who came to me
smelling like she was recently skunked to a
spoiled indoor dog who turned out to be the
world’s biggest snuggler and lap dog. She always has the biggest grin, loves attention
from everyone she meets, loves children, and cats, and never gets tired of playing fetch.
Both my “dogaughter” are so important to me, I could not imagine a life without them. If
an animal fits into your life, they are a fantastic addition to families. Please also consider
adopting older animals, as they also need homes. They usually bring calmer demeanor
and maturity to the family dynamic and make excellent companion animals.
Another huge bonus of adopting an animal from an animal rescue or shelter is that
the animals are already spayed or neutered, have had their first or complete set of
vaccinations, have worked with a behaviorist if needed, or have spent time with a foster
family to learn how to be a family pet. The cost to adopt is much lower than vetting a dog
on your own. Adopting also means opening space for another animal that will be helped
and found a forever home, so you are saving two lives, not just one.
If you can, volunteering your time is also invaluable to an animal rescue or shelter
organization. Time spent helping them gives the full-time rescuers a chance to rest and
recharge. For years, I spent time with animal rescue, caring for cats at various pet stores
waiting for adoption. Cleaning litter boxes, feeding them, and playing with them were
small ways I could contribute. It took little of my time to do this, and socializing with cats
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waiting for their forever homes was a lot of fun. Walking or playing with dogs also helps
them learn manners and how to socialize. There are so many ways to pitch in if you can.
Fostering animals is another great way to help. This gives the animal a comfortable
place while learning to be a family pet. It is also an excellent option for people who cannot
commit full-time to having an animal. It can also be beneficial to see if the animal fits into
your family dynamic and lifestyle if you want to adopt an animal. I have fostered cats but
“failed” at fostering them several times and ended up
adopting them. I learned, however, that I could not “fail”
every time, as it can add up fast. I have personally “failed” at
fostering several times and had six cats at one point. Even
after adopting six, I still fostered cats and kittens, but my
city’s bylaw only allows six cats in a home, so I was not
allowed to “fail” anymore and had to adopt them out. The
most I have had in my house was about 15 cats and kittens waiting for their forever
homes. At first, it wasn't easy to part with my fosters, but over time, it got easier to part
with them, knowing they were going to a good, loving home. Fostering also frees up
space in animal rescues and shelter facilities so more animals can be taken care of if
needed.
Check with local animal rescues or shelters if you are interested in volunteering or
fostering. If you cannot come into contact with animals for allergies or other reasons, you
can still do many things as a volunteer. There is often a need for administrative positions
such as fundraising, computer work, or other tasks that do not involve physical contact –
every little bit helps. Of course, if you cannot commit time, every donation dollar makes
a big difference, and donations are always appreciated. Any donation to an animal welfare
organization will go a long way to alleviate the cost of running the organization and
veterinary care costs. Many animal rescues and shelters also need food, litter, pee pads,
beds, bowls, towels, sheets and office supplies. These all make a significant impact on the
welfare of animals in need.
Support for spay and neuter is also essential. Unwanted litters often cause an
overabundance of animals without homes or access to veterinary care. Donations and
volunteer time are always needed to help keep populations low and in control.
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Opening your door and speaking up to cruelty
Living in a northern Canadian city can get cold in the winter. It is so cold. Your feet
stick to the ground, your eyelashes freeze, and your snot becomes suspended. In northern
climates, being outside can be painfully cold. The air hurts – it can feel like someone is
stabbing at your exposed skin. Thankfully, these cold snaps are usually short-lived and
only last a few days before the temperature returns to a bearable level of cold. Even when
temperatures dip low during a cold snap, Izzy and Daisy use the bathroom bundled up in
hoodies and boots outside. It takes up to ten minutes to dress them, only for them to run
out for one minute to do their business, run back in and strip
their clothes off. I cannot imagine a poor animal spending time
in that weather. We often think that someone will do something
to help an animal in need, but with everyone else believing that
the poor animal will be helped by someone else, they usually
do not get the help they need when they are in distress. If you
see an animal in distress, be the one to step in and ensure it
does not suffer needlessly. That goes for animals in the cold,
injured animals, animals in hot cars, or if you see an animal
being abused. Emergency services would rather get a hundred
calls about an animal in distress than find out it has died a cruel,
horrible death. Consider letting a poor cat have your bathroom
for the night during a cold snap or be the person who makes that call to emergency
services when seeing an animal in a hot car. You may be their only help, which can be the
difference between life and death. You would be surprised at how often we think
someone else will do it, but nobody does. Be the person that does.
When seeing an animal being abused or hurt, it can be challenging to speak up,
especially when you fear for your safety, and that is understandable. People who abuse
and hurt animals may be violent towards people as well, so do not take the risk of getting
injured. Reporting incidents of abused animals to law enforcement is treated seriously in
most jurisdictions. Many individuals working in law enforcement or an associated agency
genuinely care for animals and are committed to addressing these situations seriously

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and appropriately. It is important to gather as much detail about the incident as possible
and provide that information to the responding personnel.
Being a loud or soft voice for animals
Always do what you feel in your comfort zone. You may want to start with eating
a vegan diet, which already impacts the welfare of animals or be a full-out participant
making your voice heard. Either way is fantastic, and you should be proud of yourself for
being part of the change to improve animal lives. I know when I first became vegan, I
would not feel comfortable participating in an event, wearing a t-shirt, or confronting an
animal abuser. Still, as time passed, I became more active in advocating for animal rights.
If this is something that you are not interested in doing now, keep it in mind. Maybe you
can revisit this in the future. Do not be afraid to use your voice; it may be the only voice
animals have.

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 Being a voice to protect animals summary

• If it is within your comfort zone, consider participating in or organizing

peaceful rallies that work to better the lives of animals.
• Writing letters or emails to companies can let them know you are not
choosing their products because they use animal-based ingredients or do
animal testing. Bringing this awareness to them helps them see the
demand for vegan cruelty-free products.
• Websites like Cruelty-Free Kitty and PETA have information on how to
contact companies using animal-based ingredients and do animal testing.
• Wearing clothing or having other accessories showcasing your stance on
being vegan can start conversations and bring awareness to the cause.
• If you are looking to adopt a companion animal, consider looking at a
local animal shelters or animal rescue.
• If you can, consider volunteering with an animal rescue. This can be done
in many ways from fostering, directly interacting with animals, or helping
with administrative tasks.
• If you can, animal shelters and animal rescues are often in need of
donations to help keep them running.
• Open your door to animals that are in the cold and speak up if they are in
distress.
• Do what feels right, and what is within your comfort level. Revisit your
stance time to time, as you may decide you want to become more involved
later.
• Do not be afraid to speak up for animals. You may be their only voice, and
their only chance of survival.

Finding your vegan tribe

We are all born into a family in a particular city, town, village, county, province,
territory, state, or country. These communities shape who we are and play a critical role
in our development. Social connections are essential for our mental health and give us a
sense of belonging. While we cannot choose our families or place of birth, as adults, we
can select the people we socialize with for the rest of our lives. Over the years, my circle

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of friends has gotten much smaller than when I was in my twenties. I cherish my time with
my friends and love our chats. Most of my friends are omnivores, but just as I respect their
decision to eat whatever they want, they respect my decision to be vegan. They know if I
invite them for dinner, the feast I prepare will be vegan. They know if I attend an event at
their place, they cook a vegan meal or know I will bring along my own vegan “meat.”
Talking about a vegan lifestyle is a topic we never really talk about, and I would never
judge them on their decision to eat whatever they want, and vice versa. My friends are
part of my tribe because we share various interests, not because we are all vegans. If you
are the only vegan in your group, your friends are likely to respect your decision, but they
might need some guidance at first to help make this work for you. As time goes on, it will
get easier as your tribe gets used to the switch you made.
Although my circle of friends is small, I belong to many social media and in-person
groups for vegan people only. Some social media groups I belong to are local and provide
excellent information about events in my community or other vegan news. One of the
Facebook pages I am part of is for vegans in my community. This group shares vegan,
local events, such as restaurants hosting vegan buffets and restaurants with excellent
vegan menu options. People review foods that are available in my community and where
to get them, often sharing the location where a particular vegan food is sold or if it is on
sale. People even give away the remainder of the food they tried and disliked to whoever
wants to take it for free. People in this group are also often the voice for animals, and
several petitions have been shared to end animal cruelty, especially when it is happening
in our backyard. Being part of a like-minded community makes me feel like I belong to
something bigger, and I like the idea that many people near me have the same vision and
beliefs. The Facebook community group I belong to has around 7,800 members and
counting!
There are a lot of groups that you can find either on social media or in your
community that are supportive of living a vegan lifestyle. There was once a restaurant in
my city that made only vegan foods, had a store that sold vegan foods, and ran events
for vegan people. I was even persuaded by a friend, who worked at the restaurant, to
attend a vegan speed dating event. I was mortified to attend the event as this was way

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out of my comfort zone, but it was neat to see how many people in my community lived
a vegan lifestyle.
Finding your vegan tribe outside your social group can help you grow into a vegan
lifestyle, especially if you are starting. It is a great way to ask questions, learn new things,
and see that you are not alone. Here are a few ways you can find a vegan tribe:
● Volunteer for events that align with your values (you’d be surprised how many
vegan people volunteer in animal rescue).
● Join a vegan group that has similar interests.
● Join social media groups that are intended for vegan followers.
● Attend events in your community that are geared towards a vegan lifestyle.
● Attend meetups that are geared towards a vegan lifestyle.
Finding other vegan people in your community does not mean you need to ditch your
current friend group, but it is an excellent way to meet other people you can connect with
who share your lifestyle. Doing this will help you stick to this lifestyle and overcome
obstacles. It is also surprising how many people are vegan and eat a certain way, such as
vegan keto, vegan gluten-free, vegan tofu lovers, vegan women or men-only groups, and
vegan weightlifting groups – the list is endless. These groups are fantastic for learning
more about the lifestyle that best fits your needs. These groups share recipes and ideas
and are empathetic when you need a place to voice concerns or vent. If you are on social
media, I highly recommend looking for groups that interest you and will help you commit
to the vegan lifestyle. If you are not on social media, an internet search can help you find
local vegan groups. Another valuable resource is a community store specializing in vegan
products or health and wellness stores. They often have bulletin boards with postings
about events. If they do not, the staff may be able to provide information about events
for vegans. If you are hesitant to attend an event alone, consider asking a friend to join
you. In my experience, every one of my omnivore friends has been open to attending a
vegan event if I invite them and they are available.
Lastly, many communities have an organization or association for vegan followers. In
my community, they are called the Vegans/Vegetarians of Alberta. It is a not-for-profit
organization that organizes events for vegan people. Your community may have one as
well. Usually, their websites are full of information and events available in your
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community. If you are off social media, usually there is a place to sign up on their websites
to get newsletters and event information by email. These organizations and associations
are valuable resources for helping the vegan movement progress. They also often need
volunteers for events that may be near you. It is a great way to expand your vegan tribe
and meet new people if you want to do that.
Although you may be the only one in your family or friend group making the
change to become vegan, know that you are not alone! Many groups on social media or
in your community are there to support you in this incredible change you are making to
become vegan. Support is essential wherever we are in life, and we know that you can
rely on and even support others who may face similar obstacles or need inspiration.
Belonging to groups is essential and will help you easily transition to a vegan lifestyle.
Let’s look at groups available in your community or social media groups that you can join
to help you on this journey in the next journal activity.

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 Finding your vegan tribe summary

• Although you may have a fantastic family and friend group, you may be
the only one who is vegan and may feel alone.
• Belonging to groups when becoming vegan can help you stick to the
lifestyle, give you inspiration, help you meet new people, and not feel
alone.
• Volunteering, looking for vegan groups on social media, attending vegan
events, and attending vegan meetups are great ways to meet other vegan
people.
• Social media has groups that you can join that are vegan and specific to
your needs. These platforms offer a safe place to speak about being vegan
and let you see what other people following the vegan lifestyle are doing
to overcome obstacles or provide inspiration.
• Many communities have an organization or association dedicated to vegan
lifestyles. They are a valuable resource because they can provide upcoming
events, news, petitions, and information. You can sign up for their
newsletter or follow them on social media.
• Check to see if there are vegan in-person events you can attend in your
community. Ask a friend to join you if you do not want to go alone.
• If you do not have social media, check with an exclusively vegan or health
and wellness store for information about upcoming events.
• You are not alone! There are people around you who are also vegan or are
transitioning to the lifestyle. Reach out and find your vegan tribe.

Journal Activity 18:

a) Do you know of any vegan organizations or associations in your community? Do

an internet search to see if such an organization exists. If it does, what is it called?
b) If it is within your comfort zone, see if they have a newsletter or social media page
you can follow. Do they have an events page? Is there anything you would be
interested in attending?
c) If you have social media, follow at least three vegan-related groups that fit your
lifestyle. For example, Gluten-Free Vegans.

***Remember, if these pages turn out not to be a good fit, you can always unfollow
them and find other groups that meet your needs.

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 Starting the vegan lifestyle
You may or may not have decided to become vegan; always do what is best for
you. Although I hope this book gives you the tools to become vegan, in the end, only you
can tell you what to do or how to live your life. If you have made it this far, I assume you
want to live a vegan lifestyle and are committed to helping millions of animals, the
environment, and yourself. This switch can be overwhelming, so let's look at making the
transition as smooth as possible. We will review your pantry, fridge, freezer, and drawers
to ensure you are stocked up and ready to roll. First, we will go through what food items
you should have on hand when starting and how to start. We will look at cleaning out
those medicine cabinets and what products we will buy again or use up/give away. Lastly,
we will strategize how you plan to start – jumping right in or easing in slowly.
Vegan pantry items
The good news is that you don’t have to throw out your spices. All your spices
should be vegan. However, some seasonings may not be. Check gravies, soup mixes, and
anything cheese-flavored for animal ingredients. You can use them up or give them away,
or if they are unopened, you can donate them to a local food bank. Stock up gravy
packages and soup mixes that are vegan. Having them on hand is helpful, and they usually
have a long shelf life. I buy a massive bag of gluten-free, vegan gravy mix and store it in
the freezer. It lasts a long time and is always available when I am in a pinch. Oils and
vinegar are usually vegan, so you will not need to replace those. Baking ingredients are
typically vegan. If a recipe calls for chocolate chips, most grocery stores carry dairy-free
chocolate chips, or most semi-sweet chocolate chips do not contain dairy. Sugar may
contain bone char. The package should specify if it is vegan/plant-based or not. If it does
not say it is vegan/plant-based, check the company’s website or contact the company to
find out if it contains bone char. It is easy to swap out snacks for vegan versions.
Remember, if something contains gelatin, unless it specifies it is vegan/plant-based
gelatin, it contains animal products. Unfortunately, marshmallows are not vegan, but the
good news is that there are vegan marshmallows, and they taste just as good. Some
cereals contain marshmallows, so look at the ingredient list to see if you will buy that
cereal again. Most canned food is vegan unless you eat canned meat or fish. Those are

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not vegan. Have a variety of canned vegetables and fruits packed in water for convenience
or emergencies. I also keep a few tetra packs of vegan/plant-based milk and soup broth.
Pastas and rice are usually vegan unless seasoned; they may contain animal products.
Keep stock of a variety of beans. Beans are fantastic to have on hand when you need to
boost protein in a salad or casserole. They also have a long shelf life, so they last a while.
The most crucial ingredient in my pantry is nutritional yeast, also called nooch. Nutritional
yeast is inactive, so it will not cause a yeast infection (as someone once warned me of the
dangers – which I explained was not true). Nutritional yeast is a good way of getting
vitamin B12 in your diet. Nutritional yeast has a cheesy flavor and can be used in soups
and pasta dishes sprinkled on salads, vegetables, popcorn, or tofu scramble. On the back
of the package, some nutritional yeast brands include a cheese dip recipe to dip
vegetables, chips, or crackers. When you purchase this important pantry staple, always
check that there is vitamin B12 in it, as some brands do not contain vitamin B12 or do not
list it in the nutrition information. The appendix has a printable list of good pantry items
to have on hand as suggestions. The second most important item in my pantry is a variety
of vegan/plant-based protein powders. I have many different flavors and one unflavored
powder on hand. I use the unflavored powder in my pancakes and muffins. I also have a
criteria I use when selecting my protein powder. I am very particular about how well it
mixes, the taste, and the number of calories, fat, sugar and protein it has per scoop. I look
for at least 20 grams of protein, less than 2 grams of fat, under 2 grams of sugar (zero is
ideal) and under 120 calories per scoop. Most importantly, my protein powders must be
a complete protein containing all nine essential amino acids.

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Vegan fridge items
I plan my meals as much as possible and only buy items when needed. However,
there are a few items that I always have in my fridge. This includes vegan margarine and
butter, a variety of vegan salad dressings, vegan mayonnaise, soy sauce, and condiments.
I also have fermented foods on hand, such as sauerkraut, that I snack on throughout the
day or add to salads. I also keep a variety of fresh fruit in my fridge, like apples and
oranges, vegan/plant-based milk, and vegan/plant-based cheese. If you have food in your
fridge that is not vegan, unless you live with someone who is not vegan, you can use it
up until it is gone or give it away. Please do not throw it out unless it has passed its expiry
date. An animal had to suffer to become that food; the least we can do is honor that
animal and use it or give it away to be used.
Vegan freezer items
You may go through your freezer finding meat products you bought before
shifting to a vegan diet. Again, unless someone else in the household is not vegan and
you no longer want to use it, finding a place for it other than throwing it out is the best
option. You can give it to someone you know, or place an ad on an online marketplace,
or buy and sell, offering to give it away. If the meat in your freezer has been there for a
long time and has developed freezer burn, consider placing an ad to let others know. You
might mention that while the meat is not desirable for human consumption, it would be
a great option for someone with a dog. Dogs do not notice freezer burn (I do not know
if that is true, but I have never heard a dog complain about it). Food with freezer burn is
still okay for human or canine consumption if it has not been thawed and frozen again.
Many will still eat it if they drench it in BBQ sauce or other seasoning. If you want to avoid
placing an ad giving away meat, you can also call around or message animal rescues or
shelters in your area. They may have an animal with special needs on a raw food diet or
use it to treat the animals in their care. Other than not having meat in your freezer, frozen
vegetables, fruits, and berries are good to have on hand. I also always have a box of Just
Egg Folded® plant-based eggs. They are great in sandwiches, on toast, or fried rice
recipes. Frozen edamame beans are also a staple in my freezer. I snack on these often or
add them to food to increase my protein. I keep both the shelled and unshelled edamame
beans in my freezer. If I am not hungry, just craving a snack, I eat the shelled ones because
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they take extra work to get out of their shell and take longer to eat, which is more
satisfying. Tofu also freezes well. Some swear that frozen tofu, then thawed, has a more
meat-like texture. Tofu scramble also freezes well. I tend to make big batches of tofu
scrambles and freeze portions for convenience and later use. A recipe for tofu scramble
is on my website. Other faux meat products are usually purchased from the frozen section
in the grocery store, so they go directly into your freezer unless you are using them right
away. I recommend having at least one or more frozen faux meats or frozen dinners at a
time. There may be days you do not feel like cooking a meal from scratch or if something
you had spoiled before you could use it. Frozen faux meat or a full meal is an easy way to
ensure you always have a vegan meal ready in a pinch. Some people store nuts in their
freezer, which helps them last longer. I like keeping popsicles on hand for low-calorie and
low-sugar treats. You can also keep many vegan/plant-based ice cream treats frozen. For
the most part, anything frozen can be replaced with vegan items.
Medicine cabinet and supplements
If you are on medication or a supplement your doctor has prescribed, you must
speak to them about whether it is vegan. If you find out that it is not, that is a conversation
to have with your doctor or pharmacist. I am not here to tell you it is wrong; nobody but
you can decide to do what is right for you. There are a lot of supplements and over-the-
counter medications that do contain animal products. The good news is that most
supplement companies usually tell you if the product is vegan. If the supplement contains
a gelatin capsule, unless it specifies that it is vegan/plant-based gelatin, assume it
contains animal products. You can get most of your supplements and vitamins in a
vegan/plant-based capsule. Many quick-action over-the-counter pain and cold
medications use a gelatin capsule, but they usually have the same product in a
vegan/plant-based capsule; they may take a little longer to kick in. I do not mind waiting
20 minutes instead of ingesting ground-up animal bones and hooves. Most
pharmaceutical companies test on animals, which poses an ethical dilemma for some.
It is your choice to determine if these products are for you and if you want to use them
going forward. Always listen to your doctor and pharmacist when taking prescribed
medications, but when purchasing over-the-counter drugs and supplements, stick to the
vegan capsules if you can.
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 One supplement that is not vegan is collagen, which some people use for skin
health and aging. Collagen is usually made from aquatic animals, or cows and pigs.
Collagen contains mainly these three amino acids: glycine, proline, and hydroxyproline.
Similar vegan collagen products are available on the market, but I could not determine
their efficacy compared to animal-based collagen. I have used vegan stem cell formulas
in face moisturizers, which made my skin look healthier and brighter. If you currently use
an animal-based collagen supplement, an alternative can be a vegan stem cell product
and a vegan collagen product. Few high-quality studies on vegan collagen products exist,
so you may or may not see a difference. We may see better vegan/plant-based collagen
products emerge as the demand for these products is rising.
Making the shift
You may have decided to jump right into vegan eating and living a vegan lifestyle,
or you may have decided to ease into it slowly. Either way is right. If you have jumped
right in, keep going. Having certain foods on hand in your pantry, fridge, and freezer will
help keep the momentum going. If you have decided to ease in, start day by day or meal
by meal. If you are easing into it, start with at least two days a week. I say pick two days
because when you cook, you have one day to eat the prepared food and one day to eat
the leftovers. I know we talked about limiting processed foods to only a few days a week
earlier in the book, but in the beginning, if you need to eat them more often to get you
started, that is okay. Also, remember to eat whole grains, fruits, and vegetables to ensure
you still get a lot of fiber and other nutrients. I ate a lot of processed foods initially, but
over time, I tried new recipes and got sick of those processed foods. I naturally crave
whole food now and keep processed foods to a minimum. It may take time to ease into
the new lifestyle, so be patient and not be hard on yourself if you slip up. If you
accidentally eat something not vegan, it does not mean you are not vegan. It just means
you are a vegan who accidentally ate something not vegan. We are usually our harshest
critics, and just like you would probably treat a friend with compassion and respect, treat
yourself the same way.
Whether you jumped right in or eased in, I can’t tell you how important meal
planning is, especially in the beginning. If you live with someone who is not vegan, it can
be easy to slip up if you are unprepared. Frozen meals or faux meat are essential as a
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safety net when you have nothing ready to eat or are too exhausted to cook something.
On my website, innerevolution.ca, I have included a free 30-day meal plan, with recipes,
and snack ideas so you have a place to start. You can follow my meal plan or make up a
meal plan, whatever works for you.
Lastly, be patient with your taste buds. Nothing makes me roll my eyes harder than
when someone tastes something I make and says, “This tastes nothing like chicken.” Well,
that’s because it isn’t chicken. Expect the new foods you try to have a different taste.
Chances are it will still taste delicious but do not expect it to taste exactly like the food it
mimics. Your palate will shift over time as you stop eating meat. I learned that you need
to try a new food at least five times before you develop a liking for it, so do not give up
after trying something at least two or three times. Do not force yourself to keep eating it
if you still hate it. However, if you like the texture and smell of something, chances are
you will eventually develop a liking for the taste the more you eat it. This happens to kids
often, especially when they take that first sip of wine or coffee – they usually spit it out
because it tastes terrible. I never thought I would eat tofu again after a family member
attempted to make low-sugar diabetic tofu cheesecake when I was a child for my
grandfather, who was diagnosed with type 2 diabetes. After spitting out that cake, I vowed
never to eat that horrible food called tofu again. Now it is my favorite food, and I eat it
almost daily. Most people develop a liking for a taste over time as their taste buds get
used to the flavor. My palate shifted, and I could tell when I accidentally ate meat. About
ten years ago, I ordered takeout from a local restaurant. I got tofu and vegetable stir-fry,
and they must not have cleaned out the pan as I got a huge chunk of chicken. When I bit
into it, I knew it was chicken before I spit it out because it tasted metallic.
Before you switch to vegan, or if you have recently decided to switch to vegan, I
recommend you check in with your doctor. Before beginning the diet, ask your doctor to
run blood tests to check for deficiencies. If you have deficiencies or issues, this is an
excellent way to know about the problem before starting the diet to address it adequately.
Also, ask for a lipid panel to be done. Once you switch to being entirely vegan, you can
see if the change to your diet made any changes to your lipid numbers. It can be valuable
information to ensure you follow the best dietary recommendations for your health. Also,
let your doctor know you are switching to a vegan diet. Many doctors are supportive and
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can offer additional advice, especially if you have a history of deficiencies or a familial
history that you may need to consider. Your doctor may even refer you to a dietician
specializing in a vegan diet, which insurance may cover. This is a beneficial referral; having
as many tools as possible is always best. Also, ask your doctor if they feel it is necessary
to run blood tests more than at your annual physical, as they may want to monitor you
closely during the first little bit to ensure you meet all your nutritional requirements.
Remember to be patient with yourself. Some foods may be trial and error. I know
many vegan cheese options are available, and you may like some more than others. Do
not write off the entire food category just because of one bad experience. Give yourself
time to adjust to the new foods. It will get easier as time passes and you settle into the
lifestyle. And most importantly, this book, the resources available in the appendix, my
website, and social media pages are here to guide you every step of the way.

Starting the vegan lifestyle summary

• You can either jump right in or ease in slowly. Do what works best for you.
• Go through your pantry and check for items that contain animal products.
If they do, either give them away or use them up if you are easing into the
lifestyle. In the future, purchase vegan versions of those products.
• Nutritional yeast, or nooch, is a staple you should have on hand and use
often. It contains vitamin B12, which is essential when eating a vegan diet.
• Protein powders are also a staple and great to have on hand when you need
extra protein. Look for good-quality protein powder that contains all
essential amino acids.
• Replace the items in your fridge with vegan versions. If you will not use
them up, see if you can give them away to family or friends.
• Clean out your freezer. If you have frozen animal products and do not want
to eat them, give them away or place an ad on a buy-and-sell site. Freezer-
burnt meat is still okay for human consumption or animals. You can also
check with local animal rescues or shelters to see if they will take the meat
off your hands.
• Keep a few frozen vegan meals on hand and a few packages of faux meat
for those days when you don’t have a chance to cook anything. These are
quick to make and convenient.

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 Starting the vegan lifestyle summary continued…

• Speak to your doctor or pharmacist if you have concerns about any

prescribed medication. Always follow their advice.
• Many over-the-counter medications and supplements are encapsulated in
gelatin. Look for alternatives that are not or are encapsulated in
vegan/plant-based gelatin.
• Collagen is available in vegan form but may not be as effective as animal-
based collagen.
• If you are easing into the vegan lifestyle, start by doing two days a week
and increase from there.
• Processed foods may help you transition into the lifestyle while you get to
know what you like or dislike.
• Your tastebuds will adapt over time. Do not jump in with the expectation
that processed foods will taste exactly like the foods they are mimicking.
• It may be trial and error to find foods you like but do not write off an entire
category if you dislike a particular brand.
• Be patient with yourself. If you slip up, it is okay. Just reset at the next
meal and move on. It gets easier as time goes on.
• Check in with your doctor. Ask for a blood test to determine your baseline
numbers, which you can compare after being vegan.
• Always remember that this book, the appendix section, my website, and
social media pages will support you as you change your lifestyle.

Putting it all together

We made it! Together, we ventured into the world of vegan nutrition, discovering
the three macronutrients and essential micronutrients vital for our health. You embraced
the significance of the gut microbiome, learning how to nurture it, while gaining insights
into the impact of processed foods. By examining scientific studies, you empowered
yourself with knowledge for your transition to a vibrant vegan lifestyle. We dove deep
into inner work, tackling cognitive dissonance, mastering its challenges, and rewiring your
belief system. You reflected on the powerful reasons behind your choice to be vegan. We

137
also navigated the complexities of dealing with difficult people, dining out mindfully, and
making consumer choices that align with your values in a cruelty-free and vegan home.
In this journey, you explored additional healthy choices that complement the vegan
lifestyle, became a voice for our animal friends, and discovered your supportive vegan
community, taking inspiring strides toward a fulfilling vegan life. Congratulations on
making it this far. Your choice to live a vegan life will profoundly impact and help change
the world. Remember, you have this book, and the appendix section to fall back on. You
can print off the entire appendix section or just the pages you find you may refer to often
for convenience. I also invite you to like my Facebook page, Inner Evolution, Mindful
Vegan Nutrition and Fitness. On this Facebook page you can share tips, recipes, and
product recommendations. You can follow me on Instagram at innerevolution.mindful. I
also have a website that can be found at www.innerevolution.ca. On the website you will
find a free 30-day program that includes a 30-day vegan meal plan with recipes, snack
ideas, a 20-minute high intensity interval training workout program, and a daily
meditation. The website also has other free content and a blog. Your community is here
to support you and to empower you to be the best version of you possible.

That’s it! You got this, but one last journal activity before officially finishing this
book. At the start of the book, you were asked if there were any obstacles you felt you
might have to switch to a vegan lifestyle. Return to the first journal activity and enter
those obstacles into your journal. Have any new obstacles come up? List them, too. Think
of three actionable ways to overcome those obstacles using what you learned.

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Journal activity 19:

What are your obstacles around switching to a vegan lifestyle? List at least three
obstacles you feel may hinder your choice to switch to a vegan diet and lifestyle
or have been an obstacle if you are already vegan.

Example: I cook for my family, and my family does not want to switch to eating vegan
foods with me.
To overcome this obstacle:
1. I cook the same foods I always cook for my family, except I cook my own plant-
based protein, and my side dishes are embellished with vegan sauces and
dressings.
2. My family will eat vegan meals three times a week.
3. I will prepare dishes to a point, like pizza or pasta, and then we can all embellish
them with what we want.

139
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Zhan, S., & Ho, S. (2005). Meta-analysis of the effects of soy protein containing
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Micronutrient section

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macronutrients. https://www.canada.ca/en/health-canada/services/food-
nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-
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What is your why section:

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The Impact of Plant-Based Dietary Patterns on Cancer-Related Outcomes: A Rapid
Review and Meta-Analysis. Nutrients, 12. https://doi.org/10.3390/nu12072010.

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Foo, R., Yip, J., Neelakantan, N., Chong, M., Loh, P., & Chew, N. (2021). The Association of
Plant-Based Diet With Cardiovascular Disease and Mortality: A Meta-Analysis and
Systematic Review of Prospect Cohort Studies. Frontiers in Cardiovascular Medicine, 8.
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Appendix

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 Macronutrients

Macronutrient Carbohydrates Proteins Fats

Calories per gram 4 4 9

Recommended %
of Daily Calorie 45% to 65% 10% to 35% 20% to 35%
Intake
Best choices Complex Variety of foods Unsaturated fats
High fiber Foods high in *EAAs (see Low saturated fats
Low-free/added sugar below) Omit transfats
Whole grain Omega-3’s
Multigrain Plant sterols
Best vegan Fruits Oils
Beans
sources Berries Nuts
Nuts
Vegetables Seeds
Tofu
Whole grains Seaweed
Seitan
Beans Algae
Lentils
Lentils
Flax seeds
Brown rice
Hemp seeds
Wild rice Best sources of ALA (omega-
Soybeans
3):
Tempeh
Walnuts
Edamame beans
Walnut oil
Nut butters
Ground flaxseed
Nutritional yeast
Flaxseed oil
Textured vegetable protein
Chia seeds
Protein powder
Hemp seeds
Notes -Min. Daily fiber: -Meal plan around protein -If a food contains
Women 19-50: 25g -Eat a variety of foods to get cholesterol, it is not plant-
Women 50 & up: 21g *EAA’s based.
Men 19-50: 38g -Aim for 1.5g to 2.6g of -Consider taking a plant-
Men 50 & up: 30g protein per kg (0.68g to 2.6g based omega-3 supplement
per lbs.) with seaweed or algae to
ensure you get EPA & DHA.

*EAA Best vegan food sources

Soybeans, pumpkin seeds, seaweed, spirulina, peas, rice, quinoa, cauliflower, corn, wheat,
Histidine
legumes, chickpeas, buckwheat, hempseed, tofu, lupin beans, oats, navy beans, lentils
Soybeans, cashews, hemp seeds, chickpeas, lentils, quinoa, pumpkin seeds, almonds, whole
Isoleucine
grains, seaweed, spirulina, tofu, tempeh, pinto beans, kidney beans, navy beans, black beans
Soybeans, peanuts, quinoa, lentils, almonds, peas, wheat, tofu, seaweed, spirulina, navy
Leucine
beans, hemp seeds, chia seeds, flax seeds
Soybeans, cashews, pumpkin seeds, peas, tofu, lentils, tempeh, black beans, quinoa, kidney
Lysine
beans, spinach, kale, seaweed, spirulina,
Tofu, tempeh, Brazil nuts, sesame seeds, oats, soybeans, cashews, pumpkin seeds, seaweed,
Methionine
spirulina, quinoa
Pumpkin seeds, quinoa, peanuts, soybeans, almonds, cashews, peas, wheat, seaweed,
Phenylalanine
spirulina
Lentils, peanuts, spinach, soybeans, quinoa, pumpkin seeds, peas, seaweed, spirulina, tofu,
Threonine
navy beans, kidney beans, black beans, sweet potato, lupin beans, oats, lima beans
Quinoa, pumpkin seeds, oats, chia seeds, soybeans, seaweed, spirulina, spinach, walnuts,
Tryptophan
tofu, legumes, buckwheat, tempeh, kidney beans, pinto beans, lentils, black beans
Valine Black beans, kidney beans, lentils, chickpeas, peanuts, tofu, navy beans, hemp seeds
*EAA = Essential amino acids

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 Micronutrients

Key terms:
Recommended Daily/Dietary Allowance (RDA): 97 to 98 percent of healthy people
should take daily to meet nutritional needs.
Adequate Intake (AI): An ample amount of daily intake is required to meet nutritional
needs.
Upper Tolerable (UL): The amount that may cause adverse reactions in some people
when taken daily.
g = grams mcg = micrograms
mg = milligram IU = international unit

MICRONUTRIENT RDA AI UL VEGAN SOURCES

W: 700 mcg W: 3,000 mcg
Vitamin A None Carrots, mangoes, apricots, spinach, kale, squash
M: 900 mcg M: 3,000 mcg
W: 15mg W: 1,000 mg
Vitamin E None Vegetable oils, avocados, almonds, sunflower seeds, peanut butter
M: 15 mg M: 1,000 mg
W: 90 mcg
Vitamin K None None Green leafy vegetables, broccoli, cabbage, soybeans
M: 120 mcg
W18-70: 600 IU
M18-70: 600 IU
Vitamin D* None 4,000 IU Sunlight, fortified foods (vegan milks, juice), supplementation
W70+: 800 IU
M70+: 800 IU
W: 1.1 mcg
Vitamin B1 None None Oatmeal, canned tomatoes, whole grains, enriched grains, nuts, seeds
M: 1.2 mcg
W: 1.1 mg Whole grains, enriched grains, almonds, mushrooms, avocado, spinach,
Vitamin B2 None None
M: 1.3 mg broccoli, asparagus
W: 14 mg W: 35 mg Whole grains, enriched grains, mushrooms, avocado, peanut butter, brown
Vitamin B3 None
M: 16 mg M: 35 mg rice
Vitamin B5 None 5 mg None Mushrooms, avocado, tofu, sweet potatoes, broccoli, cauliflower
W18-50: 1.3 mg
M18-50: 1.3 mg W: 100 mg
Vitamin B6 None Bananas, avocados, cauliflower, potatoes, carrots, tofu
W51+: 1.5 mg M: 100 mg
M51+: 1.7 mg
W: 30 mcg
Vitamin B7 None None Sweet potatoes, avocado, nuts, mushrooms, bananas, cauliflower
M: 30 mcg
W: 400 mcg W: 1,000 mcg
Vitamin B9** None Broccoli, asparagus, spinach, avocado, brussels sprouts, edamame beans
M: 400 mcg M: 1,000 mcg
W: 2.4 mcg
Vitamin B12 None None Nutritional yeast/nooch, supplement
M: 2.4 mcg
W: 75 mg W: 2,000 mg
Vitamin C None Bell peppers, oranges, pineapple, lemons, grapefruit, kale, mangos
M: 90 mg M: 2,000 mg
Whole grains, some tofu, using cast iron pan, some protein powders,
W18-50: 18 mg
W: 45 mg fortified juice, lentils, dried apricots, tempeh, pumpkin seed, kidney
Iron*** M: 8 mg None
M: 45 mg beans, cashew nuts, chickpeas, peas, sesame seeds, flaxseeds,
W51+: 8 mg
pumpkin seeds, white beans, soybeans
W18-50: 1,000 mg Tofu with calcium, fortified foods (vegan milk, juice), almonds, winter
M18-50: 1,000 mg squash, sesame seeds, tempeh, soybeans, black beans, amaranth, teff,
Calcium None None
W50+: 1,200 mg navy beans, and white beans. Cooked bok choy, bean sprouts, collard
M50+: 1,200 mg greens, kale, spinach
Most people get too much. Do not add extra salt to foods unless
Sodium None 1,500 mg 2,300 mg
recommended by a doctor or pharmacist.
Potassium**** None 4,700 mg None Potatoes, nuts, bananas, beans, spinach, jackfruit
Source: Government of Canada, Health Canada. (2006, June 12). Dietary reference intakes for macronutrients.
Bold: Nutrient of concern for people eating a vegan diet. Supplementation may be necessary, except sodium, which usually needs to be
reduced. Always check with your doctor or pharmacist before starting any supplementation.
*Vitamin D amounts may vary, and recommendations may be higher. Speak to your doctor or pharmacist for the correct amount of vitamin D.
**Vitamin B9 or folic acid is vital for pregnancy. Discuss with your doctor or pharmacist if you should supplement and what amounts you should be
taking if pregnant or thinking of becoming pregnant.
***Iron requirements change when pregnant and lactating. Discuss the proper amount with your doctor or pharmacist.
****Potassium intake is usually not an issue for people on a vegan diet. You may need to supplement or increase if you sweat a lot. Discuss the proper
amount with your doctor or pharmacist.

145
 Vegan sources of omega-3 Vegan Food Amount ALA (mg)
There are three types of omega-3 fatty acids:
alpha-linolenic acid (ALA), eicosapentaenoic acid Chia seeds 1 tbsp 1,896
(EPA), and docosahexaenoic acid (DHA). EPA and
Flaxseed
DHA are the omega-3 fatty acids associated with 1 tbsp 2,464
(ground)
health benefits, such as brain health and reduced
risk of cardiovascular disease and inflammation. Hempseeds 1 tbsp 870
When food containing ALA is consumed, ALA is
converted to EPA and DHA in the body. Pecans ¼ cup 277
Unfortunately, only small amounts of ALA are
converted to EPA and DHA. Walnuts ¼ cup 2,760

ALA should be consumed daily at 1,100 mg to Avocado oil 1 tbsp 136

1,600 mg or 8,000 mg to 11,000 mg weekly.
Plant-based supplements made from Canola oil 1 tbsp 1,296
seaweed, kelp or algae are the only plant-based
sources of EPA and DHA. Supplementation is an Flaxseed oil 1 tbsp 7,742
excellent option for getting omega-3s on a vegan
diet. Look for capsules that are plant-based, as Walnut oil 1 tbsp 1,434
some are made with gelatin. Unless directed by
your doctor or pharmacist, most health Margarine 1 tbsp 732
organizations recommend getting 250 mg to 500
Tofu ½ cup 480
mg daily of EPA and DHA. Some
recommendations for EPA and DHA are higher Soybeans
¼ cup 420
than that, but most health organizations agree (roasted)
that 5,000 mg is the maximum dose that should Edamame
½ cup 337
be taken. If you are unsure what amount of EPA beans
and DHA you should supplement daily, speak to
your doctor or pharmacist to ensure you get the
correct dose.
When purchasing supplements, ensure
they are free of heavy metals, do not contain
animal-based ingredients, and are made by a
reputable brand. The highest-quality
supplements are also third-party tested for purity
to ensure you get what you paid for.

146
 Supplements to consider when eating a vegan diet
Supplement Foods When to Supplement Daily Requirement
Iron Whole grains, some tofu, cast -If your doctor has told Women 18-50: 18 mg
iron pan, some protein powders, you that you are deficient Women 51+: 8 mg
fortified juice, lentils, dried in iron. Men: 8 mg
apricots, tempeh, pumpkin seed, -If you do not eat foods
kidney beans, cashew nuts, containing iron regularly.
chickpeas, peas, sesame seeds,
flaxseeds, pumpkin seeds, white
beans, soybeans
Calcium Tofu with calcium, fortified -If your doctor has told Women 18-50: 1,000 mg
foods (vegan milk, juice), you that you are at risk of Women 50+: 1,200 mg
almonds, winter squash, sesame developing osteoporosis. Men 18-50: 1,000 mg
seeds, tempeh, soybeans, black -If you do not eat foods Men 50+: 1,200 mg
beans, amaranth, teff, navy containing calcium
beans, and white beans. Cooked regularly.
bok choy, bean sprouts, collard
greens, kale, spinach
Vitamin B12 Nutritional yeast/nooch, foods -If your doctor has told Women: 2.4 mcg
fortified with B12 you that you are deficient Men: 2.4 mcg
in B12.
-If you do not eat foods
fortified with vitamin B12
regularly.
Vitamin D Sunlight, fortified foods (vegan -If you do not eat foods Women 18-70: 600 IU
milk, juice) fortified with vitamin D Women 70+: 800 IU
regularly. Men 18-70: 600 IU
-If you live in a northern Men 70+: 800 IU
climate. *Some recommendations are
-If you live in a southern higher than this. See your
climate but spend most of doctor or pharmacist if you
your time indoors. have questions about the
correct dose.
Omega-3’s Chia seeds, flaxseed (ground), -If your doctor has told 1,100 mg to 1,600 mg daily or
hemp seeds, pecans, walnuts, you to take an omega-3 8,000 mg to 11,000 mg
avocado oil, canola oil, flaxseed supplement. weekly.
oil, walnut oil, margarine, tofu, -If you do not eat foods Algae Supplement:
soybeans (roasted), edamame containing ALA regularly. EPA & DHA: 200 mg to 500
beans mg daily or 8,000 mg to
11,000 mg weekly
Essential Eating a variety of whole grains, -If you do not get variety in When supplementing, check
Amino Acids fruits, vegetables, nuts, seeds, your diet. the packaging for correct
soy, quinoa, chia seeds, algae, -You weightlift or exercise dosing.
spirulina, seaweed, and protein hard several days a week.
powders containing all essential -Elderly and recovering
amino acids. from illness will also
benefit.
-If you eat processed foods
often.
Multi-vitamin Eating a variety of whole grains, -If you do not get variety in When supplementing, check
fruits, vegetables, nuts, and your diet. the packaging for correct
seeds. -If you eat processed foods dosing.
often.
***Always check with your doctor or pharmacist before starting any supplementation.

147
 Animal-based protein swaps
Animal-based protein Vegan swap
Beef Seitan
Vegan burgers
Portobello mushrooms
Faux “beef” products
Chicken Tofu
Soy curls
Oyster mushrooms
Faux “chicken” products
Pork Seitan
Jackfruit
Faux “pork” products
Ground meats Textured vegetable protein (TVP)
Finely chopped mushrooms
Beans
Lentils
Sunflower mince
Faux “ground meat” products
Bacon Rice paper “bacon” (***marinade recipe can be found on website)
Eggplant “bacon” (***marinade recipe can be found on website)
Thin slices of tofu, marinated in liquid smoke and pan-fried
Coconut-flavored bacon flakes
Shiitake mushrooms
Tempeh
Liquid smoke gives a “bacon” flavor to foods
Faux “bacon” products
Fish Adding seaweed or kelp to dishes
Faux “fish” products like faux canned tuna or frozen foods
Lamb Extra firm or medium tofu
Seitan
Faux “lamb” products
Eggs Tofu (extra firm, firm, medium & silken)
(swaps for baking to follow) Chickpea flour (3 tbs chickpea flour + 3 tbs water = 1 egg, good
for making vegan omelettes)
Just Egg®
Adding black salt (kala namak) gives an eggy flavor to food.
Lunch meats Thinly sliced seasoned tofu
Tempeh
Faux “lunchmeat” products
Hot dogs, sausages Carrot dogs (***recipe can be found on website)
Faux “hot dogs” and “sausages”
Cheese Nutritional yeast/nooch (great to sprinkle on foods instead of
parmesan cheese or on popcorn, salads, and pasta. Can also be
used to make cheese sauce).
Nuts
Faux “cheese” products.
***Website: http://innerevolution.ca/bonus-recipes

148
 Egg ingredient swaps used in baking
Eggs replacement Best used in Equivalencies Notes
Aquafaba (canned Meringues, ice 1 egg yolk = 1 tbsp. -Can be frothed using a
chickpea water) creams, macarons, aquafaba hand mixer.
whip topping, 2 egg whites = 2 tbsp.
cookies aquafaba
1 whole egg = 3 tbsp.
aquafaba
Bob Redmill’s Egg Fantastic for all 1 egg = 1 tbsp. + 2 tbsp. -Follow package
Replacement ® baked goods water instructions.
Chia seeds Cakes, cookies, 1 egg = 1 tbsp. chia -Let sit for 10 minutes to
quick breads, seeds + 3 tbsp. water thicken.
muffins, pancakes
Chickpea flour Scones, cookies 1 egg = 3 tbsp. chickpea -Make it into a paste.
and biscotti flour + 3 tbsp. water -Great as a rising and
binding agent
Cornstarch Pies, cheesecakes, 1 egg = 2 tbsp. -great for creamy recipes
custards cornstarch + 3 tbsp. like pumpkin pie or
water cheesecakes.
Flaxseed (ground) Muffins, cookies, 1 egg = 1 tbsp. flaxseed -Let sit for 5 minutes to
whole grain baked + 3 tbsp. water thicken
treats, -It may have a nutty,
breads, pancakes granola taste, affecting the
flavor of some baked
goods.
Ripe banana Cakes, pancakes, 1 egg = 1 medium ripe -Increases density, so add
brownies, pound banana more rising agent (such as
cakes, muffins baking powder)
Silken tofu Cheesecakes, 1 egg = ¼ cup silken -Use a blender to make it
cakes, brownies, ice tofu smooth and creamy.
cream, pudding, -Will make cakes and
creamy pies brownies dense.
-Will increase moisture.
Silken tofu Cookies 1 egg = ¼ cup silken -Tapioca starch will help to
tofu + 1 tsp tapioca keep cookies from being
starch too fluffy
Tapioca starch Sauces, puddings 1 egg = 1 tbsp. tapioca -Good binding agent
starch + 3 tsp water

149
 Vegan food swaps that won’t affect flavor

Animal-based food Plant-based swap Notes

-Soy works best when swapping dairy
in recipes
Cow’s or goat’s milk Soy milk or any vegan milk
-For buttermilk flavor, add two
tablespoons of lemon juice to soymilk.
Margarine Vegan margarine -Can be purchased.
Butter Vegan butter -Can be purchased.
Mayonnaise Vegan mayonnaise -Can be purchased or made.
Mushroom gravy or other
Gravy -Can be purchased or made.
vegan gravies
Vegetable broth, beefless or
Beef or Chicken broth -Can be purchased or made.
chickenless broth
Vegetable soup base powder,
Beef or Chicken soup base
beefless or chickenless soup -Can be purchased.
powder
base powder
-Vegan yogurt tastes like non-vegan
yogurt, and the texture is the same.
-There may be a difference in the
Yogurt, sour cream and Vegan yogurt, sour cream
taste when using plain sour cream and
cream cheese and cream cheese
cream cheese. The flavor is similar
when used in recipes (spinach &
artichoke dip on website).
-Most have a very creamy texture and
are a delicious treat.
Ice Cream Vegan ice cream
-No change in consistency compared
to non-vegan ice cream.
-Some people on a plant-based diet
consume honey as it comes from an
insect, not an animal. Most vegans do
Honey Agave nectar or maple syrup not.
-There are also bee-free honey brands
that can be purchased that have a
thicker consistency than syrup.
-Can purchase ready-made whipped
topping.
-Refrigerate a can of full-fat coconut
Vegan creams/toppings,
Whipped Cream milk for 3 hours or more. Drain the
canned coconut milk fat
milk in a bowl and whip using a hand
mixer. It can be used in place of
whipped cream.
Depending on the brand, it may have
Salad dressings Vegan salad dressing a slightly different flavor but is not
always detectable.

150
 Vegan pantry, fridge, freezer staples

These are just suggestions for what to keep stocked in your pantry, fridge, and freezer. Having
readily available foods will help you stick to eating vegan foods.

Pantry
Baking supplies (including Gravy packages Soup base powder mix
dairy-free chocolate chips, Dry beans Soup mix packages
sugar with no bone char)
Dry lentils Soy curls
Brown/wild rice
Nutritional yeast (nooch) Spices
Canned beans
Oils Tetra packs of milk
Canned fruit in water
Protein powder (unflavored Tetra packs of vegetable
Canned lentils and flavored) broth
Canned soup Seasonings Vinegar
Canned vegetables Snacks Whole grained pasta
Egg replacement

Fridge
Butter Fresh fruit Salad dressings
Cheese Fresh vegetables Soy sauce
Coffee cream Milk Tempeh
Condiments Margarine Tofu
Fermented food Mayonnaise Yogurt

Freezer
Berries Nuts
Edamame beans (shelled Vegetables
and unshelled) Popsicles
Faux meat Prepared meals
Fruit
Ice cream
Just Egg Folded Egg®

151
 Empowering vegan studies
A plant-based diet is better for the planet
Study Title Study type Reference Empowering Information
Sustainability of plant- Review Sabaté, J., & Soret, S. (2014). Sustainability of In a review published in the American Journal of
based diets: back to the plant-based diets: back to the future. The Clinical Nutrition, researchers explained that plant-
future. American journal of clinical nutrition, 100 Suppl based diets are more environmentally friendly and
1, 476S-82S. sustainable than meat-based diets and are part of a
https://doi.org/10.3945/ajcn.113.071522. sustainable future. The article’s abstract states
PMID: 24898222 explicitly: “At the current trends of food consumption
and environmental changes, food security and food
sustainability are on a collision course. Changing
course (to avoid the collision) will require extreme
downward shifts in meat and dairy consumption by
large segments of the world's population.” The
article’s abstract also states, "Going back" to plant-
based diets worldwide seems to be a reasonable
alternative for a sustainable future.”
Plant-Based Diets for Review Hemler, E., & Hu, F. (2019). Plant-Based Diets for A review published in Advances in Nutrition states that
Personal, Population, and Personal, Population, and Planetary healthy plant-based diets are more sustainable than
Planetary Health Health. Advances in nutrition, 10 Supplement_4, the typical Western animal-based diet but have also
S275-S283. been associated with lower risk of chronic diseases
https://doi.org/10.1093/advances/nmy117. such as obesity, type 2 diabetes, cardiovascular
PMID: 31728495 disease, and some cancers.
Plant-Based Dietary Patterns Review Gibbs, J., & Cappuccio, F. (2022). Plant-Based A 2022 review published in Nutrients stated that
for Human and Planetary Dietary Patterns for Human and Planetary plant-based diets have many health benefits and can
Health Health. Nutrients, 14. reduce land used for food by 76%, greenhouse gas
https://doi.org/10.3390/nu14081614. emissions by 49%, eutrophication (when water
PMID: 35458176 becomes too rich in nutrients, leading to issues such
as algae growth) by 49%, and water usage by 14% to
21%.
A plant-based diet is good for cardiovascular health
Study Title Study type Reference Empowering Information
Plant-based diets and Review Satija, A., & Hu, F. (2018). Plant-based diets and A literary review published in Trends in
cardiovascular health cardiovascular health. Trends in cardiovascular Cardiovascular Medicine showed that whole-food,
medicine, 28 7, 437-441. balanced plant-based diets are associated with lower
https://doi.org/10.1016/j.tcm.2018.02.004. risk of cardiovascular outcomes and intermediate risk
PMID: 29496410 factors. The abstract stated, “Healthful plant-based
diets should be recommended as an environmentally

152
 sustainable dietary option for improved
cardiovascular health.”
Association between Plant- Meta-analysis Gan, Z., Cheong, H., Tu, Y., & Kuo, P. (2021). In 2021, a meta-analysis published in Nutrients
Based Dietary Patterns and Association between Plant-Based Dietary examined ten studies with 698,707 participants. The
Risk of Cardiovascular Patterns and Risk of Cardiovascular Disease: A study showed that participants who adhered most
Disease: A Systematic closely to a plant-based diet had a lower
Systematic Review and Meta-Analysis of
Review and Meta-Analysis cardiovascular and coronary heart disease risk.
of Prospective Cohort Prospective Cohort Studies. Nutrients, 13.
Studies https://doi.org/10.3390/nu13113952.
PMID: 34836208

Plant‐Based Diets Are Observational Kim, H., Caulfield, L., García-Larsen, V., Steffen, L., An observational study published in the Journal of
Associated With a Lower Study Coresh, J., & Rebholz, C. (2019). Plant‐Based the American Heart Association: Cardiovascular and
Risk of Incident Diets Are Associated With a Lower Risk of Cerebrovascular Disease showed that plant-based
Cardiovascular Disease, Incident Cardiovascular Disease, Cardiovascular diets are associated with a lower risk of
Cardiovascular Disease Disease Mortality, and All‐Cause Mortality in a cardiovascular morbidity and mortality in middle-
Mortality, and All‐Cause General Population of Middle‐Aged Adults. aged adults. Higher adherence to a healthy plant-
Mortality in a General Journal of the American Heart Association: based diet was associated with a 19% and 11% lower
Population of Middle‐Aged Cardiovascular and Cerebrovascular Disease, 8. risk of cardiovascular disease mortality and all‐cause
Adults https://doi.org/10.1161/JAHA.119.012865. mortality.
PMID: 31387433
Cardio-Metabolic Benefits Review Kahleová, H., Levin, S., & Barnard, N. (2017). A review published in Nutrients stated that evidence
of Plant-Based Diets Cardio-Metabolic Benefits of Plant-Based shows that a plant-based diet may reduce the risk of
Diets. Nutrients, 9. coronary heart disease by an estimated 40% and the
risk of cerebral vascular disease by 29%. These diets
https://doi.org/10.3390/nu9080848.
also reduce the risk of developing metabolic
PMID: 28792455 syndrome and type 2 diabetes by about half.
Does a Plant-Based Diet Randomized Dressler, J., Storz, M., Müller, C., Kandil, F., A randomized control trial published in 2022 in
Stand Out for Its Favorable Control Trial Kessler, C., Michalsen, A., & Jeitler, M. (2022). Nutrients looked at two groups with cardiovascular
Composition for Heart Does a Plant-Based Diet Stand Out for Its risk factors. One group ate a healthy plant-based
Health? Dietary Intake Data diet, and the other was omnivore. The study duration
Favorable Composition for Heart Health? Dietary
from a Randomized was eight weeks. Before and after the study,
Controlled Trial. Intake Data from a Randomized Controlled researchers looked at nutrient intake. At the end of
Trial. Nutrients, 14. the study, the nutrient profile of the plant-based
https://doi.org/10.3390/nu14214597. group was shown to have lower saturated fat,
PMID: 36364858 cholesterol, salt intake, and an increased fiber intake.
The plant-based group also had decreased body
weight, body mass index, waist circumference, HbA1C
(linked to blood sugar levels), and fasting glucose by
the end of the study. The study concluded that “a

153
 plant-based diet had a more favorable nutrient
composition for cardiovascular health than the
omnivorous dietary pattern of the control group.”
Plant-based diets have enough protein to be healthy
Study Title Study type Reference Empowering Information
Plant proteins as high- Review Sá, A., Moreno, Y., & Carciofi, B. (2020). Plant A literature review published in Trends in Food
quality nutritional source for proteins as high-quality nutritional source for Science and Technology explained that protein,
human diet human diet. Trends in Food Science and including essential amino acids, is important. The
Technology, 97, 170-184. review says several disadvantages are associated with
https://doi.org/10.1016/j.tifs.2020.01.011 the dependence on animal protein. With the world’s
population increasing, there is a need for easily
supplied, low-cost protein. Plant-based protein is a
step in decreasing the need to consume animals and
is a viable option, providing the nutrition and
essential amino acids humans need.
The Muscle Protein Randomize Pinckaers, P., Kouw, I., Gorissen, S., Houben, L., A randomized, double-blind control trial published in
Synthetic Response to the Control Trial Senden, J., Wodzig, W., Groot, L., Verdijk, L., 2022 in the Journal of Nutrition compared two
Ingestion of a Plant-Derived Snijders, T., & Loon, L. (2022). The Muscle Protein groups of young males. One group ingested 30g of
Protein Blend Does Not Synthetic Response to the Ingestion of a Plant-
an animal-based protein blend, and the other
Differ from an Equivalent Derived Protein Blend Does Not Differ from an
Amount of Milk Protein in Equivalent Amount of Milk Protein in Healthy ingested 30g of a plant-based protein blend
Healthy Young Males Young Males. The Journal of Nutrition, 152, 2734 containing wheat, corn, and pea protein. The results
- 2743. https://doi.org/10.1093/jn/nxac222. showed the plant-derived protein blend increased
PMID:36170964 muscle protein synthesis rates in healthy young
males, with no significant difference compared to an
equal amount of good-quality animal-derived
protein.
Ingestion of an ample Randomize Kouw, I., Pinckaers, P., Bourgot, C., Kranenburg, A randomized, double-blind control trial published in
amount of meat substitute Control Trial J., Zorenc, A., Groot, L., Verdijk, L., Snijders, T., & the British Journal of Nutrition examined two groups
based on a lysine-enriched, Loon, L. (2021). Ingestion of an ample amount of of young males. One group consumed a chicken
plant-based protein blend meat substitute based on a lysine-enriched,
breast fillet and the other 40g of a plant-based
stimulates postprandial plant-based protein blend stimulates
muscle protein synthesis to postprandial muscle protein synthesis to a protein blend containing lysine-enriched protein.
a similar extent as an similar extent as an isonitrogenous amount of After ingesting plant-based protein, muscle protein
isonitrogenous amount of chicken in healthy, young men. British Journal of synthesis was stimulated to a comparable amount as
chicken in healthy, young Nutrition, 128, 1955 - 1965. chicken. The study’s abstract states that its findings
men https://doi.org/10.1017/S0007114521004906. showed that “plant-based protein products sold as
PMID: 34881688 meat replacers may be as effective as animal-based

154
 protein sources to stimulate postprandial muscle
protein synthesis rates in healthy, young individuals.”

A plant-based diet is suitable for athletes

Study Title Study type Reference Empowering Information
Plant-Based Diets for Review Barnard, N., Goldman, D., Loomis, J., Kahleová, A review published in Nutrients examined if a plant-
Cardiovascular Safety and H., Levin, S., Neabore, S., & Batts, T. (2019). based diet can reduce the risk of cardiovascular risk
Performance in Endurance Plant-Based Diets for Cardiovascular Safety and factors. The study's abstract explained “the effect of
Sports Performance in Endurance Sports. Nutrients, 11.
plant-based diets on cardiovascular risk factors,
https://doi.org/10.3390/nu11010130.
PMID: 30634559 particularly plasma lipid concentrations, body weight,
and blood pressure, and, as part of a healthful
lifestyle, reversing existing atherosclerotic lesions,
may provide a substantial measure of cardiovascular
protection.” It also noted performance advantages
due to less body fat. A plant-based diet is also rich in
antioxidants, lessens oxidative stress, and may reduce
inflammation.
This review aimed to explore the role of nutrition in
providing cardioprotection, focusing on plant-based
diets that have previously been shown to offer
cardiac benefits.
High-Protein Plant-Based Clinical trial Hevia-Larraín, V., Gualano, B., Longobardi, I., Gil, A study published in Sports Medicine compared two
Diet Versus a Protein- S., Fernandes, A., Costa, L., Pereira, R., Artioli, G., groups of nineteen-year-old males, one vegan and
Matched Omnivorous Diet Phillips, S., & Roschel, H. (2021). High-Protein one omnivore. Both groups were untrained and
to Support Resistance Plant-Based Diet Versus a Protein-Matched
participated in a supervised resistance training
Training Adaptations: A Omnivorous Diet to Support Resistance Training
Comparison Between Adaptations: A Comparison Between Habitual program twice a week for twelve weeks. Protein
Habitual Vegans and Vegans and Omnivores. Sports Medicine, 51, intake for both groups was 1.6g/kg. The vegan group
Omnivores 1317 - 1330. https://doi.org/10.1007/s40279- used a plant-based soy protein, and the omnivore
021-01434-9. group used whey protein. After the study, both
PMID: 33599941 groups showed increases in lean leg muscle mass.
The result showed no difference in training
adaptations between the two groups, concluding
protein source does not affect adaptations in
untrained males doing resistance training.

155
Plant-Based Diets: Review Lynch, H., Johnston, C., & Wharton, C. (2018). A review published in Nutrients explained it was
Considerations for Plant-Based Diets: Considerations for historically thought that an omnivore diet was
Environmental Impact, Environmental Impact, Protein Quality, and needed for an athlete’s diet. The review showed that
Protein Quality, and Exercise Exercise Performance. Nutrients, 10.
a plant-based diet is not disadvantaged compared to
Performance https://doi.org/10.3390/nu10121841.
PMID: 30513704 an omnivore diet in terms of strength, anaerobic, or
aerobic exercise performance. It noted that a plant-
based diet reduced the rate of chronic diseases and
less natural resources compared to an animal-based
diet. It concluded that a plant-based diet supports
athletic performance and contributes to
environmental health. It also notes further research
should be done to determine if there is a difference
between a plant-based diet and an omnivore diet at
a higher level of athletic performance.
Plant-based diets benefit Meta-analysis Damasceno, Y., Leitão, C., Oliveira, G., Andrade, A meta-analysis published in the British Journal of
aerobic performance and do F., Pereira, A., Viza, R., Correia, R., Campos, H., Nutrition concluded a plant-based diet has no impact
not compromise Drummond, L., Leite, L., & Coimbra, C. (2023). on physical performance, can assist aerobic
strength/power Plant-based diets benefit aerobic performance
performance, does not compromise strength/power
performance: A systematic and do not compromise strength/power
review and meta-analysis performance: A systematic review and meta- performance, and results in a lower BMI.
analysis. The British journal of nutrition, 1-26.
https://doi.org/10.1017/S0007114523002258.
PMID: 37869973
Plant-based alternative meats can be healthier than meat
Study Title Study type Reference Empowering Information
A randomized crossover Randomized Crimarco, A., Springfield, S., Petlura, C., Streaty, A randomized crossover trial was conducted on 36
trial on the effect of plant- Crossover Trial T., Cunanan, K., Lee, J., Fielding‐Singh, P., Carter, men and women. For eight weeks, the participants
based compared with M., Topf, M., Wastyk, H., Sonnenburg, E., ate two servings of plant-based meat and then two
animal-based meat on Sonnenburg, J., & Gardner, C. (2020). A servings of animal-based meat for another eight
trimethylamine-N-oxide and randomized crossover trial on the effect of
cardiovascular disease risk plant-based compared with animal-based meat weeks. The study concluded that cardiovascular risk
factors in generally healthy on trimethylamine-N-oxide and cardiovascular factors, including trimethylamine-N-oxide levels
adults: Study With disease risk factors in generally healthy adults: (TMAO), improved when plant-based meats were
Appetizing Plantfood-Meat Study With Appetizing Plantfood-Meat Eating consumed.
Eating Alternative Trial Alternative Trial (SWAP-MEAT). The American
(SWAP-MEAT) journal of clinical nutrition.
https://doi.org/10.1093/ajcn/nqaa203.
PMID: 32780794

156
Plant-Based Meat Observational Curtain, F., & Grafenauer, S. (2019). Plant-Based An observational study published in Nutrients
Substitutes in the Flexitarian Study Meat Substitutes in the Flexitarian Age: An Audit showed that plant-based options are generally lower
Age: An Audit of Products of Products on Supermarket Shelves. Nutrients, in calories, total and saturated fat, and higher in
on Supermarket Shelves 11. https://doi.org/10.3390/nu11112603.
carbohydrates, sugars, and dietary fiber than meat.
PMID: 31671655

Plant-based diets are good for the gut microbiome

Study Title Study type Reference Empowering Information
The Effects of Vegetarian Review Tomova, A., Bukovský, I., Rembert, E., Yonas, W., A review published in Frontiers in Nutrition
and Vegan Diets on Gut Alwarith, J., Barnard, N., & Kahleová, H. (2019). concluded that a plant-based diet promotes a diverse
Microbiota The Effects of Vegetarian and Vegan Diets on ecosystem of good bacteria, supporting the human
Gut Microbiota. Frontiers in Nutrition, 6.
gut microbiome and overall health.
https://doi.org/10.3389/fnut.2019.00047.
PMID: 31058160
Effect of Plant-Based Diets Systemic review Sidhu, S., Kok, C., Kunasegaran, T., & Ramadas, A. A systematic review published in Nutrients showed
on Gut Microbiota: A (2023). Effect of Plant-Based Diets on Gut that switching to a plant-based diet may help
Systematic Review of Microbiota: A Systematic Review of increase the diversity of good bacteria in the gut.
Interventional Studies Interventional Studies. Nutrients, 15.
https://doi.org/10.3390/nu15061510.
PMID: 36986240
Plant-based foods and the Population O'keefe, S. (2019). Plant-based foods and the A study published in The American Journal of Clinical
microbiome in the study microbiome in the preservation of health and Nutrition showed the growth of good bacteria in the
preservation of health and prevention of disease. The American journal of colon may promote health and prevent disease.
prevention of disease. clinical nutrition.
Plant-based diets promote the growth of good
https://doi.org/10.1093/ajcn/nqz127.
PMID: 31268135 bacteria, resulting in anti-inflammatory, antioxidant,
and cancer-suppressing metabolites.
Plant-based diets can reduce cancer rates
Study Title Study type Reference Empowering Information
The Relationship Between Meta-analysis Zhao, Y., Zhan, J., Wang, Y., & Wang, D. (2022). A meta-analysis published in Frontiers in Public
Plant-Based Diet and Risk of The Relationship Between Plant-Based Diet and Health examined statistical data from five databases
Digestive System Cancers: A Risk of Digestive System Cancers: A Meta- containing papers on digestive system cancers. The
Meta-Analysis Based on Analysis Based on 3,059,009 Subjects. Frontiers
results showed that plant-based diets are protective
3,059,009 Subjects in Public Health, 10.
https://doi.org/10.3389/fpubh.2022.892153. against digestive system cancers.
PMID: 35719615

157
Post-diagnostic reliance on Observational Ratjen, I., Enderle, J., Burmeister, G., Koch, M., An observational study published in The American
plant-compared with Study Nöthlings, U., Hampe, J., & Lieb, W. (2021). Post- Journal of Clinical Nutrition examined colon cancer
animal-based foods and all- diagnostic reliance on plant-compared with survivors' diets. After seven years, those on a healthy
cause mortality in animal-based foods and all-cause mortality in
plant-based diet had a lower all-cause mortality
omnivorous long-term omnivorous long-term colorectal cancer
colorectal cancer survivors survivors. The American journal of clinical compared to other long-term colorectal cancer
nutrition. https://doi.org/10.1093/ajcn/nqab061. survivors.
PMID: 33964858
Plant-based dietary patterns Cohort Study Wang, Q., Cui, Q., Gao, J., & Zhao, Y. (2023). A study published in Food & Function examined the
and lung cancer mortality: a Plant-based dietary patterns and lung cancer relationship between a plant-based diet and lung
perspective cohort study mortality: a perspective cohort study. Food & cancer mortality rates. The study concluded that
function. adherence to a healthy plant-based diet may reduce
https://doi.org/10.1039/d3fo01803b.
PMID: 37358410 lung cancer mortality.
Plant-based diets are good for metabolic diseases such as diabetes and maintaining a healthy weight
Study Title Study type Reference Empowering Information
Key Elements of Plant-Based Systematic Turner-McGrievy, G., & Harris, M. (2014). Key A systematic review published in Current Diabetes
Diets Associated with review Elements of Plant-Based Diets Associated with Reports indicated 20% to 25% of adults worldwide
Reduced Risk of Metabolic Reduced Risk of Metabolic Syndrome. Current have metabolic syndrome. Research indicates that
Syndrome. Diabetes Reports, 14, 1-9. vegetarian and vegan diets can help with weight loss,
https://doi.org/10.1007/s11892-014-0524-y.
PMID: 25084991 blood sugar control, and reducing heart disease risks,
potentially preventing metabolic syndrome more
effectively than standard treatments. The article
looked at studies on vegetarian and vegan diets and
metabolic syndrome and an overview of protective
foods and nutrients that explain the benefits of plant-
based diets. The review identified eight observational
studies, all showing that plant-based diets are linked
to better metabolic health and a lower risk of
metabolic syndrome compared to meat eaters.
A plant-based diet in Randomized Kahleová, H., Fleeman, R., Hlozkova, A., A 16-week clinical trial published in Nutrition &
overweight individuals in a Clinical Trial Holubkov, R., & Barnard, N. (2018). A plant- Diabetes studied how a plant-based diet affects body
16-week randomized clinical based diet in overweight individuals in a 16- weight and insulin resistance. The results showed that
trial: metabolic benefits of week randomized clinical trial: metabolic
eating plant protein as part of this diet helped
plant protein benefits of plant protein. Nutrition & Diabetes,
8. https://doi.org/10.1038/s41387-018-0067-4. improve body composition, reduce body weight, and
PMID: 30405108 lower insulin resistance.
The effects of a low-fat, Randomized Barnard, N., Scialli, A., Turner-McGrievy, G., The American Journal of Medicine reported on a
plant-based dietary Control Trial Lanou, A., & Glass, J. (2005). The effects of a low- randomized control trial involving 64 overweight,

158
intervention on body fat, plant-based dietary intervention on body postmenopausal women assigned to a low-fat diet, a
weight, metabolism, and weight, metabolism, and insulin sensitivity. The vegan diet, or a control diet. No energy intake
insulin sensitivity American journal of medicine, 118 9, 991-7. restrictions or exercise changes were imposed.
https://doi.org/10.1016/J.AMJMED.2005.03.039.
Researchers measured dietary intake, body weight,
PMID: 16164885
resting metabolic rate, thermic effect of food, and
insulin sensitivity at the start and after 14 weeks. By
the end of the trial, significant weight loss was
observed in the low-fat and vegan groups, despite no
limits on portion sizes.
The Effect of Two Isocaloric Randomized Klementová, M., Belinova, L., Haluzík, M., A study in the journal Diabetes examined the effects
and Energy-Matched Plant- Control Study Pavlovicova, R., Hill, M., Pelikanova, T., & of plant-based and non-plant-based meals on
Based and Processed-Meat Kahleová, H. (2018). The Effect of Two Isocaloric metabolic hormones. Each meal had 41%
Meals on Glucose and Energy-Matched Plant-Based and
carbohydrates, 19% protein, and 40% fat. Blood tests
Metabolism, Gastrointestinal Processed-Meat Meals on Glucose Metabolism,
Hormones, and Satiety in Gastrointestinal Hormones, and Satiety in were taken at intervals after eating. The results
Subjects with T2D, Obese Subjects with T2D, Obese Subjects, and Healthy suggested that plant-based meals may boost
Subjects, and Healthy Controls—A Randomized Crossover gastrointestinal hormone release and increase
Controls—A Randomized Study. Diabetes. https://doi.org/10.2337/DB18- feelings of fullness in people with type 2 diabetes,
Crossover Study 784-P. obesity, and healthy individuals.

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