Me and my precious, vegan baby.

And yet humans turn around and bastardize that very same experience for dairy cows. The cows are artificially inseminated and pregnant for an average of nine months. They undergo the difficult labor and delivery process … only to have their baby taken away from them almost immediately. Typically calves are removed from their mother within a day of birth even though research has shown that calves allowed to remain with their mothers for longer periods showed weight gains at three times the rate of early removals as well as more searching behavior and better social relationships with other calves.^[1][2]

You see, humans (on the whole) don’t care about calves in the milk production process. Humans only care about stealing the baby cow’s food. In the human experience the baby is the revered result of childbearing. Sadly that is not so on large-scale dairy farms.

Breastfeeding has been one of the most challenging task I’ve undertaken in my life and I am an accomplished professional who has run a business, earned advanced degrees, jumped out of planes and traveled through foreign countries alone. So that’s saying something! I have to be available every 2-3 hours to express milk for my baby to survive. It takes tremendous discipline and sacrifice in my busy life. I’m willing and happy to do it because I see the direct benefit to my growing, healthy baby.

I am exhausted all the time because feeding every 2-3 hours means I never sleep for more than 2-3 hours at a time! I am incessantly hungry despite the extra 12 post-pregnancy pounds I can’t seem to lose. I’ve battled engorgement, pain and infection. Still … I am willing to continue because I see my beautiful baby thriving. I even feel a sense of accomplishment and pride at being able to sustain her life exclusively on my milk.

Dairy cows endure all this and more only they never see the benefit of their work. Their babies are whisked away shortly after birth. The females are fed formula and destined for a life like their mothers. The males are killed within a few days or weeks – often times after spending their short life chained in a crate – to become veal on some body’s plate. All of this because they are amazing milk producers. The average dairy cow in the United States produces 20,204 lbs of milk per year!^[3]

A male dairy cow ... waiting his fate as veal.

Why does it seem so obvious to me that we STEAL this precious life-sustaining source from cows? And yet most people believe that cows milk is meant for humans to drink. How did this global paradigm get turned on its head in this way?

Humans have it SO backwards. We should let the cows have their milk. Would it make more sense to create human milk farms instead? Why don’t we take little girls away from their mothers, raise them until they are milk producing, artificially inseminate them, require them to endure pregnancy, labor and delivery, kill their babies and steal their milk?

Most people would agree that paradigm makes no sense. In fact it seems quite cruel and inhumane. An easier answer is to stop allowing this to happen to cows. With so many great alternatives like soy milk, rice milk, almond milk, hemp milk etc., it has never been easier to end this cruel theft of cow’s milk.

So next time you or someone you know reaches for that glass of milk, ask them if they think it would make more sense to have human milk farms!

Citations

1. Flower FC, Weary DM – Institute of Ecology and Resource Management, School of Agriculture, Edinburgh, UK. “Effects of early separation on the dairy cow and calf: 2. Separation at 1 day and 2 weeks after birth.”. Retrieved 2009-05-29.
2. “Response of dairy cows and calves to early separation: effect of calf age and visual and auditory contact after separation.” 2008. Retrieved 2009-05-29.
3. U.S. Department of Agriculture, National Agriculture Statistics Service (March 2009). “Milk Cows and Production Estimates 2003-2007″. Retrieved 2011-01-30.

Guest House Granola

This recipe makes enough granola to fill about 2 1-gallon ziplock bags. When it’s cooled, I put one bag in the fridge and the other in the freezer. That way I have a delicious, healthy, high-protein breakfast for about a whole month with just an hour of work.

Preheat the oven to 350°.
Mix the following ingredients in a large bowl.

• 5 cups rolled oats
• 1 1/2 cups sunflower seeds
• 1 1/2 cups wheat germ
• 1 1/2 cups shredded coconut
• 1 1/2 cups flaked bran (or All Bran)
• 1 1/2 cups chopped pecans
• 1 1/2 cups chopped walnuts
• 1 1/2 cups slivered almonds
• 3/4 cup sesame seeds
• 1 cup cranberries
• 1 cup raisins

In a saucepan, mix the following.

• 3/4 cup vegetable or canola oil
• 3/4 cup agave nectar
• 3/4 cup molasses
• 1 1/2 tsp. almond flavoring
• 1 1/2 tsp. vanilla flavoring

Bring the saucepan mixture to a boil for 4 minutes or until thoroughly blended. Pour it slowly over the dry ingredients. Spread granola evenly on 2-3 baking sheets.

Let toast for 5-8 minutes, bring out and turn all ingredients. Place back in the oven for 4 minutes, bring out and turn. Repeat 3 to 4 more times for 4 minutes. Place out to cool thoroughly. You can add the cranberries and raisins at this point if you prefer them uncooked.

If the granola clumps, try placing it back in the oven and toast a bit more.

A Great Way to Start the Day

I met some adorable pregnant women at the Arizona Trauma and Acute Care Consortium this week. They were very interested in how to get enough protein for their growing babies … especially not being dependent on animal products. We had a great discussion and I told them about my Guest House Granola! If you eat 1/2 cup of this granola with a couple tablespoons of soy or coconut yogurt in the morning it’s equals about 12-14 grams of pure awesome vegan protein (9-10 grams granola, 3-4 grams yogurt). I can’t think of a better way to start the day!

Lesson 1: Most People Don’t Know Squat About Being Vegan and Pregnant

Not only did I have to manage my business, pre-med school, all day (notice, not just morning) sickness, extreme fatigue, and an overall feeling of crappiness, I also had to find a way to deal with all the unexpected questions (and unfortunately judgments) that came from friends and acquaintances. When I first started telling people I was pregnant several people asked me these same two questions:

1. Are you going to start eating meat?
2. Are you going to get rid of your dogs?

In the beginning I was so surprised (and a bit offended) that I would respond with a rant about how eating meat at any time in your life is not a good idea and how I really dislike seeing dogs that come into the rescue system because their humans have a baby. Then I realized that people didn’t want to hear me get on a soap box. To them these were realistic questions and ones they would ponder. They have not been questions in my mind. I have not and will not begin eating animal products and we have no intention of giving up any of our dogs even the pit bulls!

What I found to be the most effective response to these offending questions is silence. It seems so simple but in the end it gave me the most gratification. I think people tend to blurt out whatever thoughts come to their mind without considering how the other person might receive those messages. By responding to their questions with silence you give them a minute to think that over and they realize on their own that their question was either stupid or offensive or that they had no business asking it in the first place. It has actually become quite comical to me to see how people stammer over their own foolishness once they realize that these questions are inappropriate for a vegan that has spent a good part of her adult life rescuing dogs.

Lesson 2: Become Knowledgeable About Eating A Healthy Pregnancy Diet

Very soon in my pregnancy, it was imperative that I become even more knowledgeable than I already was about vegan nutrition and what that means for a healthy pregnancy diet. My biggest lessons came from a conversation with a nutritionist. I am really fortunate (thank you daddy Morris) to have great health insurance that provides me access to a nurse, nutritionist and counselor any time I need it during my pregnancy. One of my first conversations was with the nutritionist. I felt an overwhelming sense of responsibility to consider that the foods I put into my body (or don’t put into my body) are now not only affecting my health but the health of my baby. After a mini pregnancy breakdown (translation … tears), I got straight to work on menus for a healthy pregnancy diet.

The nutritionist was very cool and overall told me that I eat healthier than 90% of the people that she talks to but I did have some things to learn such as get enough protein, take more calcium, and never ever forget your prenatal vitamin. Once I mastered these pregnancy eating survival tips, which took several weeks in the beginning, I felt confident and secure that our baby was receiving all the proper nutrition it needed to grow up healthy and strong. For inquiring minds that want to know, I will write more specific tips on a vegan pregnancy diet in an upcoming post.

Lesson 3: Prepare Yourself for the Medical Community (that might not be prepared for you)

Unfortunately most of the medical community doesn’t know much about nutrition. Doctors are typically only taught a minimal amount about nutrition during medical school and it follows the classic model of calories in and calories out. I recently attended an informational session for a doctor of osteopathic medicine program – which you would think might be more in tuned to nutrition – but they were not. Their refreshments ALL contained animal products except for the bottled water. So don’t assume that your doctor knows about vegan nutrition or that he/she even supports a vegan diet.

Selecting an OBGYN: First you will need a doctor to help you thorough the crazy body drama to be experienced during pregnancy. It is 100% acceptable to shop for a OBGYN just like you shop for a comfortable pair of vegan shoes. This is a person who will share in some of the most intimate moments of your life. So shop till you drop and don’t stop until you find a doctor that supports your pregnancy diet choices and understands why you’re vegan.

Selecting a Pediatrician: Just like the OBGYNs, many pediatricians are also lacking in nutritional training (in my opinion of course). The same rules for choosing an OBGYN apply when choosing a doctor for your baby. Even further than nutritional support, you will need a pediatrician that understands and supports your vaccination philosophies. I was completely shocked at the recommended vaccination schedule for children. I know I didn’t have many of these vaccines until I was well into college. Furthermore, many vaccinations are cultivated in eggs or have utilized animals in ways vegans would deem inappropriate. We have not yet decided on how we will handle this with our infant but I feel certain that the pediatrician we choose will need to be flexible in creating a modified schedule that we feel comfortable with.

Selecting a Hospital: Pick a hospital, if you can, that has dairy alternatives for your meals and also for your baby’s formula. This may seem silly but it was a major concern for me! If I have to be in labor 20+ hours without anything to eat, I’m going to be starving once the whole ordeal is finally over. We toured one of our local hospitals, Banner Gateway Medical Center, and I was really impressed with their menu that contained a few animal-free dishes as well as their willingness to accommodate my request for non-animal-derived baby formula should we need it. If your hospital does not provide animal-free foods for you and dairy-free formula options for your baby, plan to bring a cooler with everything you will need during those first few hours after the baby is born. Once you have a few hours to adjust to your physical trauma and a crying infant, your partner can leave to pick up food, formula, etc. for the rest of your stay.

Lesson 4: It’s Nobody’s Business What/How You Decide to Feed Your Kid

Once people get past their judgments about how you treat yourself and what kinds of food you eat. They will inevitably dive into what you’re going to feed your kid. Now I admit, I may not be the typical pregnant woman. I’m not oohing an ahhing over every baby I see. And I certainly don’t want to talk to everybody and their mother about how much weight I’ve gained or whether or not I’m going to breastfeed our kid. I mean, seriously, when did my breasts become the center of public discussion? I’m not really sure how that becomes acceptable to anybody other than those you choose to discuss it with and the baby’s father. Nevertheless, inquiring minds want to know. I am still in a “shock” state when people ask me about this so unfortunately I don’t have any good advice to give yet … maybe soon. All I know is that what and how we decide to feed our child is our choice. It will be provided with the best quality foods and we will make sure it’s nutritional needs are met.

Wrapping Up on Having a Healthy Vegan Pregnancy

The bottom line for any pregnant woman is that before the baby is even born, you will realize that this little bundle of cells is already changing you life. From wreaking havoc on your body to clouding your mind, he or she is reminding you that biological instincts still reign supreme despite all our modern conveniences. Take care of yourself, take care of your partner, thicken your skin to the nosy people in your life and don’t forget your vegan prenatal vitamins! If you do that, you’re bound to have a great pregnancy and, hopefully, a healthy baby.

My grandmother and I. Do we look alike?

Typically for Christmas or Thanksgiving I make my own little dishes that I can quietly eat while everybody else eats the “main” course. This year however my mom rented a house for all our family to share in Carmel, California. It was a great way to spend Christmas … a block from the beach … with beautiful views. Yet there is always the touchy subject of food.

My family has a long tradition of making pork tamales for Christmas dinner. Of course for the last seven years I have not participated in this tradition. Instead I munch on some salad or bread and try not to make an issue about not eating the tamales. For Hispanic families, tamales are a BIG deal. My 91-year-old grandma spends days preparing the masa and then my mom and step-dad go to her house and help make a zillion tamales assembly-line style. I get that tradition is important. I absolutely do. But if I asked why the tamales have pork in them, the answer would likely be “because it’s always been done that way”.

This year I felt adamant about not being left out of our family tradition. I really wanted to learn how to make tamales from my grandma. Long before our Carmel get-together, I broached the subject of making vegan tamales with both my mom and my grandma. This caused quite the uproar. I heard many excuses about why we couldn’t make tamales at the beach house or how they just wouldn’t be good with vegetables, etc. But I pressed on. After all I am part of this family and I want to be part of our traditions. Finally, my grandma agreed to teach me how to make tamales with VEGETABLES!

My grandmother and I cooking tamales.

I was so excited, I could not wait for our cooking session! I found this great vegetarian tamale recipe from razzle dazzle recipes. It sounded delicious with edamame, corn, zucchini. We spent an afternoon cooking the vegetables and assembling the tamales. My grandma showed me exactly how to spread the masa in the corn husks, how to fold the tamales exactly right so they don’t fall apart, and how to cook them in a steamer. It’s a day I will never forget.

Now here’s the best part. When it came time for dinner, we served both the pork tamales and the vegetarian tamales. I didn’t bring out many of the veggie version because I assumed most of my other family members wouldn’t be interested. But they were! Practically everyone tried the vegan version and several asked for seconds. I couldn’t believe it! I was so happy to spend the day with my grandma and absorbing her 90+ years of experience making tamales. I’m even happier to think that perhaps I’ve changed the family tradition just enough to accommodate those of us who prefer compassionate food choices.

During this holiday season, I know it can be tough to be vegan. Remember why you have chosen to live this way. Is it for the animals, the planet or for your health? Any and all of those are great reasons to bring your vegan message to your friends and family who may not think about how their holiday traditions effect animals, the planet, and their health. How can you help others make compassionate food choices?

Cheers to making new traditions!

The Hickman Family earns millions of dollars ever year from caged chickens.

No so long ago I had the unique privileged of meeting Glenn and Clint Hickman. They are brothers that run Hickman Family Farms, a massive egg producing company in Arizona. A group of us had gathered with our fearless leader, Kerri from the Humane Society of the United States, to come up with a plan that encourages restaurants to not use eggs from chickens kept in battery cages. I guess the Hickman brothers were a bit nervous (or just curious, who knows) about what it is we might do to jeopardize their business. While you might think that we were throwing eggs at each other (ha, ha!) we actually had a rather civil debate. And it was fascinating!

I was riveted because Glenn Hickman confirmed all my greatest fears about the egg industry. I have read many things about chickens being kept in tiny cages where they can’t spread their wings, being forced to produce eggs in unnatural quantities, and then killed at a young age when they are no longer able to produce the product valued so highly by their owner. Glenn substantiated all this and more. And he continually claims that he “loves his chickens.” Hmmmm … I use the term love a bit differently.

Here’s what else Glenn Hickman taught me …

• Hickman Family Farms has about 4,000,000 (four million!) caged egg laying hens. They have 400,000 (four hundred thousand) cage free hens.
• Chickens are raised in a hatchery … usually a separate operation from the egg producing facility. The chicks are incubated and hatched at the hatchery. Then the females are sold to egg producers like Hickman Family Farms.
• 

  These are male chicks that were spared from the macerator only to be thrown into a dumpster alive. This photo is not from Hickman Family Farms.

  As in the dairy industry, males are not valued in the egg laying industry. What happens to them is equally as horrible as what happens to baby male cows used for veal. Baby male chickens are fed to a macerator (something like a wood chipper) just hours after they are hatched. They are GROUND UP ALIVE just because they were born male and not female.

• The females get to act like somewhat normal chickens for a few days albeit being kept in tightly packed quarters. Then when they reach 7 days old, the tips of their beaks are cut off without anesthesia. Why? So when they move to the small confined battery cages, they don’t peck each other to death!
• When they do move to their permanent home, the female chickens are provided approximately 67 square inches of space to live in for the two years of their egg producing life. If you hold out a regular 8 1/2 x 11 piece of paper, the allotted space would be smaller than that very piece of paper.
• The chickens live on “floors” that are stacked from ground to ceiling! In some cases the birds have conveyor belts under the cages so that their poo is carried away from their living area. In other cases, the poo literally falls from the top floor to the bottom, landing on tens of thousands of chickens on the way down.
• 

  This are hens living in typical battery cages. This photo was not taken at Hickman Family Farms.

  The Hickman “barns” in Arizona have about 200,000 chickens in them. Can you imagine? 200,000? To give you some perspective, about 70,000 students attend Arizona State University and it is one of the largest in the country!

• 1,100,000 (1.1 million!) eggs are shipped from Hickman’s Family Farms EVERY 24 HOURS!
• After laying eggs for two years, the Hickman employees come around with a gas cart. I imagine something like an ice cream cart but one that ends in finality for the chicken. They are dumped into the cart 20 at a time and gassed to death.
• And you might think their flesh is used for chicken breast but in fact it is not. Their bodies are ground up as “green waste” and used as compost that Hickman’s sells for more profit. Their breasts are not as “tasty” as the fryer chickens used for food.

Wow, I say to Glenn and Clint. Wow! Is this what you call love? You see I love my dogs and I would never ever put baby boy puppies in a wood chipper. I would never keep my dogs in a cage so small they can’t turn around. If I did put all four in a tiny area for their entire lives and let them shit all over each other, they would indeed kill each other. To prevent that though I would never, ever cut off their teeth without anesthesia. And I would never, ever put them in a “gas truck” when they are two years old just because they couldn’t produce something I could sell to someone else.

You see my dogs don’t produce anything of value to society but they give me uncompromising devotion and constant companionship, they keep my house safe, and they are always good for a hug. That’s it. In return, I let them live a fulfilling happy life as they are meant to. That is what I call “love”.

When I asked Glenn why the chickens can’t be housed in a way that is more comfortable for them, he replied, “It’s economics.”

Glenn filled me in on one other detail that did in fact horrify me. USDA inspection of egg laying facilities is optional. What, I say? Optional? It is optional for farmers to have the USDA inspect their facilities. My friends I ask you … what has your government done for you lately? If they can not ensure food safety, then what the hell are they doing over there in Washington D.C.

If you find any of this information doubtful, take a look for yourself at www.hickmanseggs.com. Clint is featured with Mike Rowe on Dirty Jobs. They actually show the inside of a chicken barn, caged chicken and the way in which they have to discard of thousands of pounds of poo every day.

My friends, an egg is not just an egg. We’ve been taught to eat them because they are a cheap source of protein. But think of the suffering another living being has endured just so someone could eat the byproduct of their reproduction cycle for breakfast? Those eggs aren’t looking so delicious after all.

Don’t miss Part 1: Why Go Vegetarian, Part 2: How to Become Vegetarian, Part 3: Vegetarian Nutrition, and Part 4: Speaking Vegetarian.

This is the final post in my five part series on becoming vegetarian. Now that you are informed about where your food comes from and all the great reasons to choose plant foods over animal foods, it’s time to take things a step further. Time to start thinking about the animals we wear, sit on, and use as accessories. Yes, I’m talking about leather, wool, fur, and other animal parts used in human creature comforts.

Wool

Wool can also be called mohair, pashmina or cashmere. It is found in many products from sweaters to carpets. Approximately 6 million sheep are used for meat and wool production in the United States and 2.5 million goats are used for meat, milk and mohair production¹. When you think about wool, it seems like it would be pretty harmless, right? I mean sheep and goats grow fleece/hair and it needs to be trimmed. It’s not that simple. The goats and sheep don’t willingly give up their fur.  And like most animals used for human consumption, they are “altered” for the convenience of those profiting from their bodies. Within weeks of birth, lambs’ ears are punched with holes, their tails are chopped off, and the males loose their man parts without anesthesia. Then when they no longer produce enough wool to meet their farmer’s demand, they are killed for meat and/or their skin. Furthermore, it is not true that the animals must be shaved. If sheep were not altered by humans, they would grow just enough wool to protect themselves from the weather.

Sheep used for wool, mulesing.

In Australia, the country that creates more than 50% of the world’s merino wool, lambs endure a horrible process called mulesing. Mulesing means that huge hunks of skin are removed from the animal’s behind to prevent the infestation of flies in their folds of skin. This is done without anesthesia or painkillers. Can you imagine what it would feel like to have a huge chunk of skin cut out of your behind – much less with or without anesthesia? Seriously, that’s more than ouch! After the sheep endure this horrible “procedure” several are shipped overseas to countries in the Middle East and North Africa to unregulated slaughterhouses where they are killed in ways much harsher than we can imagine. This journey takes weeks or months. The sheep are given little food or water. They become stuck in their feces, at times unable to move. Some are trampled to death. And they endure all that just to be killed in a foreign country in cruel ways.  Even Pink – the singer – just called for a boycott of Australian lamb mutilations for wool.

What can you do about it? Don’t buy wool. Don’t eat lamb. Also avoid other animal-derived materials like angora which comes from rabbits, cashmere which comes from goats, and wool from alpacas and lamas. There are many alternatives to wool … some of my favorite sweaters and home furnishings are made of cotton, tencel, bamboo, and polyester (it’s much better now than it was in the 70s). For more on wool, visit www.savethesheep.com.

Leather

Now it’s no mystery that leather is indeed the skin of another animal. How it became such a desired product is beyond me. But the reality is that most of us have been conditioned to think that leather couches, leather shoes, leather handbags etc. are superior to non-leather goods. Why? It’s kind of strange when you think about it. Leather is cheap to buy … it’s the “desirability” that you’re paying for. It’s time to bust open that misconception. As PETA says, “whose skin are you in?” I prefer to hang out in my skin not another animal’s skin thank you very much. Just as I enjoy the skin on my body – protecting my organs and whatnot – I’m sure that animal appreciated its skin on his or her body. Next time you go to the store and think about buying that pair of of-so-lovely leather shoes, just think that another animal died for them … they suffered an uncomfortable life of confinement, they bled all over their skin before it was cleaned up and made into your pretty shoes. That’s enough really. We don’t need to buy those shoes! Really, I mean it.

Indian cows used for leather.

The multibillion-dollar meat industry profits from more than just animals’ flesh. According to a U.S. Department of Agriculture report, animals’ skins represent “the most economically important byproduct” of the meatpacking industry². And that’s not even the beginning of it. Most leather used for clothing, furniture, etc. comes from India and China. Yes, India … a very vegetarian country. While cows have little protection here in the U.S. in these countries, cows have even less protection. Slaughter processes are unregulated. Just watch the documentary Earthlings. They actually show companies buying families beloved cows, convincing the people that their cows will be taken to a sanctuary, and actually trekking them across state lines (miles and miles and miles) to have their throats hacked open with a hand saw. You’ll never be able to look at those leather shoes quite the same again.

It’s important to note that cows are not the only animals used for leather. Pigs, goats, zebras, bison, water buffaloes, boars, deer, kangaroos, elephants, eels, sharks, dolphins, seals, walruses, frogs, crocodiles, alligators, lizards, and snakes are also used in clothing and household goods. And believe it or not, even dog and cat skins are used in goods from China and Europe. When’s the last time you bought a product that wasn’t made in China? Those new leather shoes might very well be made of dog or cat skin.

Leather is disgusting, horrific and unnecessary. When you start to see what cool non-leather products are out there, you won’t feel like you need leather anyway. My favorites are Matt and Nat for purses, www.mattandnat.com, and Olsen Haus for shoes, www.olsenhaus.com. For more on leather, visit www.cowsarecool.com.

Fur

Now I’m hoping that most of you have never owned fur. But maybe you have. I remember when I was a little girl my grandma thought it was really special to have me try on little fur coats. I didn’t know any better. At that time, she probably didn’t either. Fur was grand. It was exotic. It was expensive. It literally like wearing wealth on your sleeve. Thankfully we are becoming more knowledgeable each and every day. Like every other animal product, fur does not come easily. Millions of fur-bearing animals including foxes, raccoons, minks, coyotes, bobcats, lynxes, opossums, nutria, beavers, muskrats, otters and others are killed each year on fur farms by anal and vaginal electrocution and in the wild by drowning, trapping, or beating³.

Dog caught in a fur trap.

Most fur animals are not used for their meat. So the only reason people “value” them is for their fur. Foxes are often raised on ranches where four are kept in cages only 2.5 feet square. That’s much worse than a college dorm room. More like a chicken’s battery cage. Other fur animals are trapped out in the wild. The problem with this is that the hunters don’t check their traps every day so the animals are stuck with one of their legs horribly injured. They are unable to escape so they often time chew their own legs off. Can you imagine? Being so desperate for escape that you would chew your own leg off? Unfortunately non-fur-animals get caught in these traps too. Bambi, Fido and Heathcliff may find their fate suffering as a result of this cruel industry.

When it comes time for these animals to die … it’s not done nicely. They have no protection under the Humane Slaughter Act so they are often strangled, beat, or stomped to death. Others are electrocuted through their vagina or anus. The electric rod fries the animals insides. I mean seriously, who thought of that? Well the whole point it to make sure their fur stays in tact. Problem is … sometimes the stomping or electrocuting is not effective and the animal is skinned alive. Another scene from Earthings that haunts me is the image of a fur fox moving its head around painfully after all of its skin had been removed. Haunting. Don’t wear fur!! For more on fur, visit www.furisdead.com.

What You Can Do

Obviously, you can not buy wool, leather or fur. We honestly don’t need them to live a complete, whole, fulfilling life. In fact eliminating these products from your closet and household will only help you live more compassionately. You’ll get to see how GREAT it feels when your friends ogle over your new vegan bag and you can proudly say that no animals were harmed for your fashion choices. It will make them think about their fashion choices. If you’re wondering whether or not to purge your closet of wool, leather and fur, learn how I decided to eliminate these products from my closet piece by piece in my post, Shearing My Winter Coat. For me it was a process.

Living compassionately often begins with the food on your plate but becomes so much more. Once you awaken to the suffering other animals endure for human convenience, it is difficult to look at the food and products we once adored but now know are a result of so much suffering. The good news is that tomorrow is another day. You can choose differently the next time you buy a pair of shoes, a couch, a rug, or shoes. That’s what is so wonderful about this journey. We don’t need to feel guilty about what we did not know but we can feel empowered with what we do now know.

This concludes my five part series about becoming vegetarian. If you missed the previous posts, check out Part 1: Why Go Vegetarian, Part 2: How to Become Vegetarian, Part 3: Vegetarian Nutrition, and Part 4: Speaking Vegetarian.

Resources

1. USDA National Agricultural Library, Animals and Livestock: Sheep and Goats, http://riley.nal.usda.gov/nal_display/index.php?info_center=8&tax_level=2&tax_subject=10&topic_id=1735&placement_default=0

2. PETA, Cows Are Cool, http://www.cowsarecool.com

3. PETA, Fur is Dead, http://www.furisdead.com

Don’t miss Part 1: Why Go Vegetarian, Part 2: How to Become Vegetarian, and Part 3: Vegetarian Nutrition.

Gene Baur from Farm Sanctuary speaking at an event.

This five part series has been dedicated to helping people make the transition from an animal-based diet to a plant-based diet. I’ve covered why go vegetarian, how to become vegetarian, and vegetarian nutrition. Now I’m going to tackle one of the social components in part 4:  speaking vegetarian. It might sound funny to think you need to talk a certain way to be vegetarian but truthfully, as you begin to make this shift, you will notice that people treat you differently. They ask you strange questions. And it’s helpful to have some standard responses. In this post I will give you ideas about how to respond to people who have genuine questions and people who are just being idiots.

As Carol J Adams, author of the book Living Among Meat Eaters, said to VegNews magazine in the October 2009 issue, “Until a vegan or vegetarian enters the room, people don’t see themselves as meat-eaters. They are merely ‘eaters,’ and it is we vegans who have made them aware of what they are doing. Often this is discomforting.”

Following are some of the questions I am asked quite often. Responses are offered for your amusement and preparation for times when you too are confronted about your vegetarian choices. Remember, these are just my ideas here. I’m not telling you what to say. You have a brain to think for yourself. If you have better, funnier, more appropriate answers, please share them in the comments section below … we can all learn from each other.

Q1: Why are you vegetarian/vegan?

• A1-a: Plants don’t scream.
• A1-b: To lessen the suffering of people and animals on our planet.
• A1-c: So I can live to see the future. Don’t you know that factory farming creates more harmful green house gas emissions than the entire transportation industry? And, more than half of all the water consumed in the U.S. is used to raise animals for food. If we don’t stop eating meat, we won’t have a planet to live on.
• A1-d: For my health. Animal products have been shown to cause cancer, heart disease, high blood pressure, diabetes, and many other health problems. By eating a plant-based diet, I lessen my chances of dying prematurely from preventable diseases.

Q2: What’s wrong with eating a big juicy steak … nom, nom, nom?

• A2-a: Um, it bleeds. Where do you think that blood comes from?
• A2-b: Farmed animals today are sick. These sick cows produce diseased and bacteria-laden flesh that even industry standards call ‘unhealthful’. (Thank you Michael Greger, MD!)
• A2-c: Taking a life is a very serious thing, you better have a damn good reason. (Thank you Isa Chandra Moskowitz!)
• A2-d: If slaughterhouses had glass walls, everyone would be a vegetarian. (Thank you Paul McCartney!)

Q3: What do you eat? Pasta and salad?

• A3-a: Becoming vegetarian opened up a whole new world of food to me. I eat a greater variety of food now than I did when I ate meat.
• A3-b: There are a zillion more varieties of plants and grains than there are food animals. The diversity of food is in the plants, not the meats.
• A3-b: There are many alternatives to eating meat that are better for your health including tempeh, tofu, and seitan.
• A3-c: For more on this topic, see the post How to Become Vegetarian.

Q4: Weren’t humans meant to eat meat?

• A4-a: Just because we can, it doesn’t mean we should. (Thank you Colleen Patrick-Goudreau!)
• A4-b: Perhaps, yes, humans can digest meat but that doesn’t mean we have to. We have evolved to a place where we can make conscious decisions about what we eat. I choose consciously not to eat dead animal flesh.
• A4-c: In caveman times, people sustained primarily on plants. Meat was caught and eaten sparingly. In this day and age, we have flipped that idea on it’s head. To produce the amount of meat people are eating today, animals, humans and the environment are subject to extreme suffering.

Q5: What’s wrong with drinking milk or eating cheese? The cows aren’t killed.

• A5-a: Only female cows produce milk. What do you think happens to the male calves? They are sold for veal. This means they are kept in tiny crates, chained by the neck, and unable to move for several weeks before they are slaughtered for their baby flesh.
• A5-b: By supporting the dairy industry, you are supporting the veal industry. I would rather not inflict pain and suffering on baby calves when they have done nothing to harm me.
• A5-c: Dairy cows are constantly impregnated so they can produce milk which was meant for their babies. But they are not allowed to give their milk to those babies. Humans drink it instead. Doesn’t that seem a bit odd?
• A5-d: For humans, drinking cow’s milk has been linked to heart disease, some types of cancer, diabetes, and even osteoporosis, the very disease that the dairy industry claims its products are supposed to prevent!

Q6: The bible says humans are supposed to eat animals because they have no souls.

• A6-a: There are several passages in the bible that state animals can seek redemption just as humans can. These are a few: (Revelation 5:8-13), (Romans 8:19), (Romans 8:21).
• A6-b: I don’t think humans have ’souls’ as you define it either, but I’m still against cannibalism. (Thank you Kipp Lanning!)
• A6-c: Regardless of whether or not you think animals have souls, why do you want to intentionally cause pain and suffering to animals that have done absolutely nothing to harm you when you don’t have to?
• A6-d: Adam and Eve were vegetarian in the Garden of Eden before they sinned.
• A6-e: For more on this topic, see the post Do Animals Have Souls?

Q7: Aren’t there laws that protect farmed animals?

• A7-a: Sadly there are not many laws to protect farm animals or even the people who eat them.
• A7-b: The atrocities committed against farm animals would be illegal if dogs or cats were the victims and yet much of the time, these farm animals are just as smart and sentient as the dogs and cats we treat as family members.

Q8: What if scientists breed pigs so that they don’t feel pain? Then would you think it’s ok to eat them.

• A8-a: No. Just because an animal can’t feel physical pain it doesn’t mean they don’t suffer psychologically from inhumane living conditions and separation from their natural social groups.
• A8-b: If scientists can spend so much time and money figuring out how to breed pigs that don’t feel pain, they could better spend that time coming up with an artificial meat that has the benefits of pork without the harmful effects. That would be even better for humans and there would be no animal suffering.
• A8-c: If scientists can genetically modify pigs so that they don’t feel pain, what else are they modifying? It sounds like weird science to me and I would rather put non-genetically-modified foods into my body. Who knows what effects the genetic modification will have on the humans that eat the pigs.

Q9: Don’t you care about people? There are so many people suffering, how can we care about the animals?

• A9-a: I do care about people. Factory farming is not only inhumane to the animals but the industry is inherently awful to the human workers as well.
• A9-b: I do care about people which is why I promote vegetarianism for health reasons. Studies show that vegetarians have less incidence of preventable diseases like heart disease, obesity, and some cancers.
• A9-b: Who gives a rip about people. The animals have done nothing to cause us pain and suffering. It’s not right that we should impose our harsh treatment on them by making them pay for our gluttony with their lives.

Q10: Plants are able to chemically respond to their environment and stimuli. Your vegetables have feelings too.

• A10-a: At this time there have been no studies to prove that plants are sentient beings … meaning that they are not capable of feeling pain, sorrow, joy, love, loss, and happiness. If there comes a time when that is proven to be true, I will make different choices then.
• A10-b: I will watch my vegetables harvested and brought to table if you watch your chicken, cow or pig ‘harvested’ and brought to table. Then you can decide which one you feel better about eating. (Thank you Lacy!)
• A10-c: Wouldn’t you agree that there is a fundamental difference between tearing up a head of lettuce and slitting a live chicken’s throat or removing the skin of a cow while it’s still alive?
• A10-d: The ability to feel pain requires a brain, a central nervous system, and pain receptors. All mammals, birds, and fish have these things; plants do not. Animals feel pain, just as we do. As far as we know, plants don’t.

One thing you must remember is that some people will never, ever change. Instead of wasting your energy being frustrated with those people, move on. If a person is relentless in “attacking” you about your choices, stay calm. Don’t fight back. Simply say, something along these lines. “I choose this life because it is what feels right to me. If you feel ok about the choices you make, then we agree to disagree.” There is really no point in getting into it with them. They likely don’t even care what you have to say, they’re just trying to rile you up. Be the bigger person and know that you are living a life that makes you feel good and in a way that shows respect for others.

There are many people out there with open minds that are looking for inspiration to change. You can be that inspiration simply by being a positive role model. Go forth and inspire …

Don’t miss Part 1: Why Go Vegetarian and Part 2: How to Become Vegetarian

So far in this series that is meant to help people transition to a plant-based diet, I’ve talked about the many reasons why it’s a good idea to become vegetarian for your health, the planet, and animals. I’ve also explained how to take those first steps to become vegetarian with easy meat and dairy substitutes. Now it’s time to talk about how to be a healthy vegetarian.

About Vegetarian Nutrition

Let me preface by saying that I am not a doctor, nor am I a nutritionist or any other type of health care professional. What I am is an avid-reading vegan that wants to be healthy. People ask me all the time what I do for protein or calcium. That’s the reason why I’m sharing this information with you. If you have specific concerns or questions, go see your doctor … and if they tell you to eat meat … find another one! That said, let’s get started.

There are some things – essential vitamins and nutrients – that all people need to be concerned with in their diets. However most people (albeit wrongly) assume they are getting all their essential vitamins and nutrients in an animal-based diet. By choosing a plant-based diet, I think it’s important to understand what foods actually fuel your body and which are total crap. Americans like to eat a lot of crap. Don’t let yourself be one of them! I know it’s kind of shocking but you don’t need to consume mass quantities of high-fructose corn syrup or carb up on pasta every night. There are other options.

A few months ago a good friend of mine, Mireille, decided to go vegetarian. She watched Earthlings and that was enough for her. She didn’t want to touch meat again. But she’s a busy woman with a career and kids who relied on fast food prior to becoming vegetarian. She was not an avid cook. She turned to pasta and baked potatoes to fill her meat void. But she gained weight in no time so I had to have a little nutritional intervention with her. There are other foods out there. Pasta is not the only vegetarian food on this planet! For some easy substitutes, see the post on How to Become Vegetarian. What Mireille, myself and many others didn’t realize is that we need certain vitamins and nutrients to feel good.

According to Dr. Michael Greger, the following is a guide for optimum vegan nutrition. Each of these micronutrients are of utmost importance:

Vitamin B-12

Vitamin B-12 is needed for cell division and blood formation. Plants do not contain vitamin B-12.¹ We only need 2,000mcg each week. This is a very small amount but a lack of B-12 can lead to anemia and irreversible nerve damage. So it is important to look for vitamin B-12 fortified foods like soy milk or cereal or to take a B-12 supplement. Vitamin B-12 deficiency isn’t just a vegan problem. There are a whole lot of meat-eating American suffering from this condition which is a growing area of concern for the health community.² So get your B-12! It’s easy and painless. I take a couple drops of UltraPlan mega B-12 once a week.

Omega-3 Fatty Acids

Omega-3 fatty acids are important in preventing heart disease, depression and other health conditions.³ They are also thought to be an important brain nutrient for concentration and clarity. To not go all scientific on you … basically we need Omega-3s and our body can’t produce enough of them so we should make sure to eat some. Dr. Greger recommends 250-500mg daily of algae-derived DHA. Non vegans get Omega-3s from seafood, dairy and eggs. For an explanation why its a bad idea to get your Omega-3s from fish, see the post on Rethinking Fish Consumption. For a better way to get Omega-3s, you can find them in flaxseed, canola oil, soy products, hemp products, and walnuts as well as some leafy green vegetables. I eat at least a tablespoon of flaxseed every morning in a shake and take one Spectrum Vegetarian DHA capsule each day.

Vitamin D

Vitamin D helps the body store the right amount of calcium and phosphorus in your blood—these are the 2 nutrients that work together to make your bones strong.⁴ If you don’t get enough vitamin D, you are more susceptible to osteoporosis and rickets. There are also side effects to having too much Vitamin D. The great thing about Vitamin D, is that your very own body can produce it with a little help from the sun. If you get 10-15 minutes of sunshine three times a week, that’s sufficient. For those of us in Arizona, this is not a problem! For those of you in Alaska, listen up. Make sure you get 5-15 mcg/day in a vitamin supplement.⁵

Calcium

Calcium is a mineral and it’s important. Here’s why. It keeps our bones strong, nerves and muscles functioning, and blood clotting.⁶ I would say it’s pretty important. You should eat 600mg per day. Most people think that calcium comes from cows’ milk and cheese. Yea but it also comes with blood and puss! Some better sources of calcium include calcium-fortified soy milk, tofu, soybeans, broccoli, collard greens, kale, and other green veggies. For a more specific list see the post Vegetarian Calcium Sources.

Iodine

Iodine is thought to prevent breast cancer and fibrocystic breast disease and to remove toxic chemicals from our bodies. And just like with the other nutrients, Americans are coming up short. Our iodine intake is way low and this lack of iodine has been found to cause goiter, hypothyroidism, mental retardation, and physical deformities.⁷ Don’t worry! You can get iodine very easily by adding a little iodized salt to your foods. Grocery stores sell a lot of salt that does not have iodine in it so make sure your salt is iodized. Dr. Greger and Dr. Miller recommend eating 150mcg per day. You can also eat too much iodine so go easy with that salt shaker and stick to the recommended amount.

Iron

Iron is important because it carries oxygen to all parts of the body. What would you do without oxygen? Um, you wouldn’t be around for very long. Lack of iron has been shown to reduce work capacity, endurance, intellectual performance, and infection resistance.⁸ Never fear, all you have to do is eat plenty of beans and dark green vegetables.  According to Dr. Mangels, “Dried beans and dark green leafy vegetables are especially good sources of iron, even better on a per calorie basis than meat.”⁹ For vegetarians that eat crap, getting enough iron is likely a problem. So trade that diet soda for soy milk and those potato chips for broccoli and lentils. You’ll be much better off, I promise.

Protein

People quite frequently ask me about protein. First of all I think Americans are way to obsessed with protein. I guess we can thank Dr. Atkins for that … ahem … yet do I need to mention that he died of obesity and heart disease? So many people ask me about protein that I became quite concerned myself and since have read several sources that say roughly the same thing. Adult men need about 56 grams a day. Adult women need about 46 grams a day. This is a guide for people that are normal like me. Not for extreme athletes or pregnant women.

If you don’t get enough protein, it could mean danger for your muscles, bones, and cells. Now of course most people think protein comes from dead animals. But there are so many other great sources like: quinoa, beans, soy, and nuts. The Cornell China study suggests that plant-based proteins are healthier than those from animals.¹⁰ Here’s what I do to start my day off right. I make a big shake with a couple scoops of GenSoy protein powder. Combined with fruit, flaxseed, and one cup of soy milk, I have over 20 grams of protein just at breakfast. Then I make sure after lunch I have a handful (just one handful … don’t get carried away) of nuts. That’s another 10 grams of protein. Then I assume that my other meals more than cover the remaining 16 grams of protein needed. Pretty much all meals have some protein in them. If you’re curious about just how much protein foods have, see the resources section below.

Multi-Vitamins for Vegetarian Nutrition

While I have suggested some specific vitamins and food sources to optimum nutrition, you may also want to consider taking a multi-vitamin. As a former weight watcher’s participant, I will re-iterate their recommendation which is to take a multi-vitamin that limits the serving amount of each item to 100%. Some multi-vitamins say silly thing like 1,000% of your daily intake for a certain item. This is just ridiculous. All you need is 100% so try to find a multi-vitamin that sticks to the recommended amounts at 100%. Personally I like the Whole Foods 365 Adult Multi which I take once a day.

Resources for Vegetarian Nutrition

Now that you are armed with all of this powerful information about how to live a healthy vegan life, you may be wondering, how to find out exactly how much iron is in a piece of broccoli. Dr. Reed Mangels, whom I cited many times in this post, has a very comprehensive site with information about vegan health: www.vrg.org. He lists several foods and how they can add up to meet your daily essential nutrient intake. I also love the site: www.nutritiondata.com. If you want to get into the nitty gritty of each food’s nutritional content, Nutrition Data can help you do that. They have a calculator where you enter the foods and it gives you a plethora of details.

Wrapping Up Vegetarian Nutrition

This was such a long post I feel like I need to say goodbye to you dear reader I hope this has been really helpful for you. Remember …. eat a well balanced diet of beans, grains, vegetables, and fruits. Lay off the pasta and high-fructose corn syrup. Just because they’re vegan doesn’t mean they’re good for you.  As always if you have questions, please post a comment and I’ll get back to you or give you a resource that is more knowledgeable. Now go eat your veggies!

References:

1. Vitamin B12 in the Vegan Diet by Reed Mangels, Ph.D., R.D., http://www.vrg.org/nutrition/b12.htm.

2. Vitamin B12 Deficiency, American Family Physician, http://www.aafp.org/afp/20030301/979.html.

3. Mangels, Reed, PhD, RD, Questions and Answers about Omega-3 Fatty Acids for Vegans. Vegetarian Journal. Issue One 2007: 22-23.

4. Why Is Vitamin D So Important for Your Health? Internal Medicine World Report, Aug. 2007. http://www.imwr.com/issues/articles/2007-08_47.asp.

5. MedlinePlus, A service of the U.S. National Library of Medicine and the National Institute of Health, http://www.nlm.nih.gov/medlineplus/ency/article/002405.htm.

6. Mangels, Reed, PhD, RD, Calcium in the Vegan Diet, http://www.vrg.org/nutrition/calcium.htm.

7. Miller, Donald W. Jr., MD, Iodine for Health, http://www.lewrockwell.com/miller/miller20.html.

8. Bersamin, Andrea, Hathaway, Cristy, Zidenberg-Cherr, Sheri, PhD. Nutrition and Health: Iron and Iron Deficiency Anemia. April 2004. http://nutrition.ucdavis.edu/content/infosheets/IronAndAnemiaFact.pdf

9. Mangels, Reed, PhD, RD, Iron in the Vegan Diet, http://www.vrg.org/nutrition/iron.htm.

10. Protein: Are You Getting Enough? WebMD. http://www.webmd.com/food-recipes/nutrition-labels-9/protein?ecd=wnl_din_081009

Don’t miss Part 1: Why Go Vegetarian

Last week I talked about the many reasons why it’s good to become vegetarian. This week I’ll explain exactly how to make that transition. So many people have said, “I really want to go vegetarian. I just don’t know how.” Hopefully this post will answer many of those questions. All of this is based on my experience so use it as a guide but do what makes you feel most comfortable.

First Step: Decide Why You’re Becoming Vegetarian

It may seem obvious to decide why you want to become vegetarian but it’s important. At times it can be tempting to eat a piece of chicken or Cold Stone Creamery ice cream. When you find yourself in that situation, it’s important to instantly remind yourself why you’ve made this commitment. Is it for your health so you can live to see the future? Is it for the planet so we all can live to see the future? Or is it because you want to limit the amount of suffering and torture imposed upon animals raised for food? It may be a combination of all three but most likely one reasons stands out from the rest. Take some time to write it down so you can remind yourself later.

Second Step: Learn What Vegetarians Eat

Many people think that by becoming vegetarian you are depriving yourself of “good” food. People tend to think this lifestyle is “limiting” or “difficult”. This can not be farther from the truth. Anybody that has been vegan for more than a few weeks will tell you that eliminating animal products from their diet has opened the door for so many new and interesting foods.

Before we get into foods you most likely have never heard of, let’s talk about some simple alternatives you can eat instead of the animal products you are used to. Sometimes these alternatives are called “mock meat” or “mock cheese”. I prefer to call them what they are. All of the following recommendations are tested and approved by me. However not all of them are vegan so I no longer eat some of them but I can guarantee that they are vegetarian and we must all start somewhere. We’ll talk about how to spot non-vegan ingredients a bit later.

Chicken & Turkey Alternatives: Boca Chik’n Patties, Field Roast, Gardenburger Breaded Chik’n, Morningstar Farms Chik’n Strips, Tofurkey

Hamburger Alternatives: Amy’s Kitchen burgers (many varieties), Boca Burgers (vegan option), Gardenburger (vegan option), Morningstar Farms (vegan option), Yves Meatless Beef Burgers (vegan)

Sandwich Meat Alternatives: Tofurkey Deli Slices (vegan), Yves Meatless Deli Slices (bologna, ham, turkey, salami, pepperoni, roast beef, smoked chicken all vegan)

Ground Beef Alternatives: Boca Meatless Ground Crumbles, Morningstar Farms Meal Starters Grillers Recipe Crumbles

Eggs: Ener-G Egg Replacer (for baking), Tofu (for scrambling)

Milk: soy milk (high in protein), hemp milk (high in protein), rice milk, almond milk

Butter: Earth Balance Original Buttery Spread (vegan, seriously it’s better than butter!)

Cheese: Vegan Gourmet (good for melting), Lisanatti Almond Cheese (good for sandwiches), Veggie Slices (good for sandwiches)

Mayonnaise: Follow Your Heart Vegenaise

Sour Cream: Tofutti Sour Supreme

Cream Cheese: Tofutti Better than Cream Cheese

Ice Cream: Turtle Mountain Purely Decadent (yum, yum, yum), So Delicious

Yogurt: Silk Live! Soy Yogurt, Turtle Mountain SO Delicious Dairy-Free Yogurt

Now let’s hope that answers the question people like to ask; “What DO you eat?”. Shazzam. We vegans eat a lot! And we get to eat more than meat eaters because most vegan food is lower in fat. Many of these same companies also offer meatless hot dogs, bacon, and sausage.

Here is an important tip. Now this is key so listen up. Don’t expect these foods to taste like the meat or animal products you are trying to replace. Instead open your mind to the idea that you are trying a totally new food. Be curious about the flavors and textures and treat it as a new food experience. Most of them do not taste like their animal-derived predecessors and that is ok. You are on a new adventure so appreciate the new experiences ahead of you! As Isa Chandra-Moskowitz says, “Your taste buds will catch up with your ethics.” Trust me it’s true.

You might be wondering, “what do I do with the non-vegan/vegetarian food in my house?” Some people are so disgusted with animal products once they make the decision to become vegetarian, they throw everything away and start fresh with non-animal foods. Others, myself included, decided to eat the remaining animal products and never buy them again. I remember being forlorn over my last Cheeze-It. It seems lame now but at the time I was sad about it. Now I can tell you about a zillion other foods I love more than Cheeze-Its. Either way, the most important thing is to become educated about what you’re eating and you get some brownie points for reading this because you’re already there.

In future posts I will get more into detail about how to make fantastic vegan food from scratch but I don’t want to overwhelm those of you that are just starting out. Begin with these alternatives and over time you’ll be ready to graduate to more cooking in the kitchen. Who knows you might even find it fun! I know that sounds ridiculous but I can say that because I was the most anti-cooking woman ever but after being vegan nearly 2 years, I am finding that I love the creativity of cooking.

Third Step: Finding Vegetarian Items in the Grocery Store

Are you looking at these animal-product alternatives with a big question mark over your head? Perhaps you’ve never heard of them and you wouldn’t have a clue about where to find them in your grocery store. Don’t worry. Grocery stores are incorporating more and more vegetarian-friendly products all the time. I have been known to find Veggie Slices and Tofurkey in even the small towns of Nebraska.

In most grocery stores, milk alternatives can be found next to the regular milk. Frozen meat alternatives like veggie burgers and veggie crumbles are usually in a separate area of the frozen foods section. Pretty much everything else is usually in the “healthy” foods section.

My local Basha’s is amazing. They carry about 90% of the products I like to use on a regular basis. Sprouts Farmer’s Market is another local store that carries many “alternatives”. Sadly Trader Joe’s doesn’t carry most of these foods but they do have great nut mixes and vegan chocolate chips. My all time favorite grocery store is Whole Foods Market. What person doesn’t love that store? I mean you can get pretty much any strange thing you can imagine there including matcha green tea powder, rosewater, vegan Omega-3 – all of which I buy there.

At any grocery store, you can ask the people working there to help you find what you want. And you know how they always ask at the end of your transaction, “did you find everything you were looking for?” Take that as an opportunity to request the products you’re looking for. If enough people do, they will start carrying them.

Fourth Step: Spotting Non-Vegan Ingredients

For those of you looking to transition from vegetarianism to veganism or those of you that just want to take the leap from eating animal products to getting rid of any trace of them in your diet, here are some important sneaky, sneaks to look out for.

Whey: Whey, or milk plasma, is the liquid remaining after milk has been curdled and strained. It’s usually found in cheese alternatives that don’t specifically say they are vegan but it can be found in pretty much any product.

Casein: Casein is a protein that is found in milk and used independently in many foods as a binding agent. It’s usually found in cheese alternatives that don’t specifically say they are vegan.

Gelatin: Gelatin is a solid substance, derived from the collagen inside animals’ skin and bones, that is used as a binding agent. It is most often found in Jell-O, candy or like products.

Glycerides (mono/di/tri): Glycerides come from animal fats. They can be found in many products.

These are the most common but there are others that you may notice from time to time. If you want more details, go to this complete list of foods which contain hidden animal products. If this all seems too much for you at the moment, don’t stress! Just work on cutting out the big things like hamburgers and chicken breasts. You can consider what you want to do about whey, casein, and gelatin later.

I hope this post has helped those of you that are considering this fulfilling and compassionate lifestyle. Stay tuned for Part 3: Vegetarian Nutrition to continue your transformation! If you have any questions or ideas, please leave me a comment. I’m here to help you in any way I can.

Dear readers,

I’m so very sorry that I had a little mess up on my very well intentioned blog post from yesterday, Why Go Vegetarian Part 1 of 5. I worked really hard crafting the argument and researching sources and then …. oops I accidentally published the wrong version.

For those of you that already viewed it in your reader or received it via e-mail please see the updated version at:

http://www.hungryherbivores.com/2009/09/06/why-go-vegetarian/

There is substantially more information under “For Your Health”.

As always … thanks for your readership!

-Josie