The beginning of a new year is characterized by resolutions, goal setting, habit tracking, and lifestyle changes. And what better lifestyle change than exploring the realms of veganism? Whether you want to go fully vegan or just reduce your animal-derived consumption, Veganuary is a really good place to start. Their mission goes deeper than the food aspect and approaches veganism from a non-judgemental point of view (no vegan police yay!). 

Throughout the years, they have created a mega-platform that attracts hundreds of thousands of people every year. And with good reason! They inspire and support people to try vegan, drive corporate change, and create a global mass movement championing compassionate food choices with the aim of ending animal farming, protecting the planet, and improving human health.

So, if becoming vegan or becoming as vegan as possible is on your mission this year, here are my 8 best realistic tips for doing Veganuary right, and hopefully help you establish a life-long habit. 

Do Veganuary Right With These 8 Tips

Understand your why

Veganism is first and foremost for the animals; health and environmentalism are aspects that can come with veganism, but it’s important to know that it’s not always the case. At the beginning of your journey, it’s easy to feel overwhelmed. That’s why platforms like Veganuary are ideal, as when you sign up you’ll receive free educational resources in your inbox, such as an e-cookbook, nutritional tips, daily encouragement and support, shopping advice, and restaurant recommendations. They’re basically setting you up with everything that you need in order to succeed.

Know that it’s not a diet

One of the biggest myths of veganism is that it’s a diet. It’s important to understand veganism is an activism movement and a lifestyle change; the food aspect (plant-based diet) is just a small fraction of it. My recommendation for beginners is to focus on one aspect at a time; first food and supplements, then skincare/beauty/haircare products, clothing items, household items, cleaning products, etc. Basically, first, everything that goes on the inside of your body and then everything that happens outside your body. 

Don’t strive for perfection

Words that I live by, YOU CANNOT BE 100% VEGAN IN A NON-VEGAN WORLD. Anyone that says otherwise is lying to you or/and to themselves. Unfortunately, not everyone understands this and take the form of “the vegan police”; which you’ll encounter on social media often and are quick to point out mistakes in a judgemental way. Know that those people do not represent veganism at all and that there are much kinder people who are willing to teach and guide you through it all. 

Use Veganuary as a trial and error phase, a stepping stone to the bigger picture and block out all of the background noise; I guarantee that you’ll have a much more enjoyable time.

Note: One of the biggest debates right now is about medication. In a perfect world, all medication would be vegan, but that is not the case and we have to be realistic. Please know that absolutely no one can make you feel inferior or say that you’re “not vegan enough” for taking medication. If a medication is vital to you, take it! 

Identify your favorite foods

My absolute biggest and most important tip is to veganize your favorite foods! Figuring out vegan versions of your favorite dishes is a great way to get you excited about eating plant-based, and will make the transition much more manageable. It’s certainly easier now than it was back then to adapt meals so that they’re animal-derived free; whether it’s pizza, pasta, soups, BBQs, desserts, and even cultural foods!

Check out my Veganized Puerto Rican series here. 

Organize & Plan Ahead

The more organized you are the easier it’ll be to stick to Veganuary short-term, and hopefully long-term. Work out what you’re going to eat, shop in advance, and batch cook to make your week more effortless. If you’re invited to a party, ask for the menu ahead of time so you can prepare and bring vegan versions of the food that will be there. And when you want to go out, research restaurant menus beforehand so you’ll know what your options are. It is important to not feel like you’re restricting yourself or like you’re missing out on anything during this process. 

Check and stock your pantry

Starting veganism, food-wise, doesn’t mean you have to start from zero. You might already have vegan-friendly options in your fridge and pantry; like nuts, beans, lentils, fruit, frozen/canned veggies, rice, and pasta. And if you’re missing something, take yourself out on a grocery shopping spree. Allow yourself to try products that are completely new to you like tofu or the mock-meat versions of your favorite meats; vegan ice cream is also bomb! 

Learn to read labels

This one is really important as well. On the outside, some products may look vegan-friendly when they really aren’t. Through the years the vegan industry has grown so much, but so have the people who want to make bank from it. You’ll encounter everything from “plant-based” meats that have eggs in them, to frozen broccoli that somehow has milk powder in it, and products with big “DAIRY FREE” labels but still contain casein. A lot of wine and beer may fool you too, as they can be filtered using animal products; so when in doubt, ask Barnivore.

Reading labels can be tedious and overwhelming. But fortunately, there are some useful apps out there to help you check, such as Is It Vegan?

Take advantage of technology

As I mentioned above, the vegan industry and community have grown exponentially throughout the last couple of years. Mostly thanks to technology and social media, so why not take advantage of it? There are many apps out there to ease the transition. Check out HappyCow, and many more in the App Store and Google Play for vegan-friendly restaurants near you. There are also tons of vegan content creators that are putting in the work to publish free recipes and educational content for you in the form of blogs.

Pinterest is certainly the place to go to discover a brand-new world of tasty recipes. Youtube is also an incredible resource as you’ll often find step-by-step videos to make just about any recipe, restaurant recommendations, and travel guides. And most importantly, there are medical doctors and scientists who through the years have been doing the work to make the research that backs up veganism as a legitimate lifestyle accessible. 

Note: The internet is a great educational tool, but it’s also a world full of misinformation. It’s important to be getting your information from credible sources and professionals in the field. Don’t take nutritional advice from a random influencer, take it from a registered dietitian with a specialization in plant-based nutrition. The same goes for medical, fitness, and psychological advice.

And that’s a wrap!

Let me know if you’re doing Veganuary in the upcoming year, and how you’re planning to approach it in the comments below. Make sure to check out my recipes for incredible food inspo, and if you make one tag me on social media so I can see your creation! 

If you found this post helpful, and get something from it, tag me on Instagram @veggiejeva. As always, I love when you share feedback in the comments below, it helps me improve and grow; leave me a comment below.

If you have Pinterest, you can find me here and Pin the following picture, if you like.

All images & content are protected. Please do not use my images or content prior to permission. If you want to republish this blog post, please link back to this post. Thank you for supporting VeggieJeva! Disclosure: This post contains affiliate links, which means that I may make a small commission if you decide to purchase something through one of my links. It’s important to mention that I will never recommend anything that I don’t use myself or strongly believe in. Don’t worry, you get the same price! This will help pay for web hosting, email delivery, domain registration, and other various fees that help keep VeggieJeva operational. I appreciate your support!

The post Do Veganuary Right With These 8 Tips appeared first on VeggieJeva.

You’ll notice there’s no new recipe this week, and there’s a reason for that. Last weekend, Puerto Rico went through yet another atmospheric disaster, and we’re currently struggling to recover. In five years we have dealt with: a category 5 Hurricane María, multiple earthquakes, political instability, a pandemic, multiple floodings, multiple-day blackouts, forced privatizations, and now, a category 1 Hurricane Fiona. All of these events have made it incredibly hard for Puerto Rico to recover, especially on the southwest side of the island which is often neglected by our local government.

On Monday, our governor stood up in front of cameras and told the world “to not send help, we don’t need it”, all while hundreds of people lost their entire homes and belongings. Today, almost a week after Hurricane Fiona, anywhere from 65%-50% of the population still doesn’t have electricity and access to potable water; I still don’t have electricity. This percentage can dramatically increase at any given time because our electrical grid is insanely fragile and just about anything can make us go into an island-wide blackout.

There hasn’t been a lot of international coverage; while we were going through a hurricane on the anniversary of another, the world chose to look towards an irrelevant monarchy. That’s why with this post, I’m hoping to amplify the voices of local organizations that need donations for the affected communities. Despite what our governor said, many people outside the metropolitan area of the island, are in desperate need of help; I saw it with my own eyes yesterday. 

Today, I choose to use this platform to ask you for your help, in any way you can. Below you’ll find a list of different local organizations, foundations, and projects that are currently receiving donations and mobilizing efforts to aid in the most affected areas by Hurricane Fiona. But first, some things to keep in mind:

• You do not need to feel obligated to speak up on certain topics, and sometimes it’s best if you don’t feel like you have all of the information at hand. However, consider using your platforms to amplify and uplift calls to action through shares.
• Listen to us on the island. When we say “do not donate to the government”, we really mean it. This is due to multiple scandals after Hurricane María, where our government hid and hoarded supplies until they expired and were unusable. 
• Other organizations to NOT donate to: crypto/NFTs-foundations (especially Brock Pierce), banks, health plans, The Red Cross, The Salvation Army, Foundation for Puerto Rico, Integro Foundations, Unidos for Puerto Rico, ACT 20/22 Foundations, etc.
• Donate to local, non-profit, and registered organizations, that have social evidence of their work. I will list the ones I’m most familiar with below.

Who to donate to in Puerto Rico after Hurricane Fiona:

Organizations I know first hand:

• Renacer Social: A non-profit organization dedicated to providing Supervised Visitation, Family Counseling, and Parental Education in a safe and friendly environment. They are also very dedicated to community service as a social service organization. My partner and I are working closely with this organization to help bring visibility to and distribute supplies to affected communities. Donate via PayPal here.
• Comedores Sociales de Puerto Rico: A non-profit organization that seeks to eradicate hunger in Puerto Rico through collective work strategies and the socialization of resources in favor of the majority of our people. Donate via PayPal here.
• Centro de Apoyo Mutuo: A volunteer-led food distribution initiative serving breakfast and lunch on Mondays, Wednesdays & Friday to approximately 100 to 250 each day. Donate via PayPal with: cdpecpr@gmail.com 
• Iniciativa Comunitaria: A vanguard organization that works in solidarity with the community in its development and transformation. They advocate for the recognition and respect of the fundamental rights of the community and its individuals. They also propose and promote an inclusive public policy that is sensitive and committed to achieving quality of life, and healthy/harmonious coexistence, especially for human beings who suffer social exclusion. Donate via PayPal here.
• Revista étnica: This is the first and only magazine and multimedia platform dedicated to making visible, amplifying voices, and positively representing Afro-Latinx communities in Puerto Rico. Its platforms provide a presence primarily for women, but also for Black and Afro-descendant men, Afro-Latinxs and the LGTBTQIA+ community, and other groups that are commonly excluded by racial and gender discrimination. Together with El Ancón de Loíza, they are helping Loíza, a predominantly Black community in Puerto Rico that was unfairly excluded from the emergency declaration. Donate to Revista étnica here, and donate to El Ancón here.

Other organizations:

• Taller Salud: A feminist, community-based organization dedicated to improving women’s access to health care, reducing violence in community settings, and promoting economic development through education and activism. Donate via PayPal here.
• Colectiva Feminista en Construcción: A political organization that draws from the legacy of black and decolonial feminism, founded in 2014; it brings together feminists from the intersections of gender, race, class, and sexuality in the struggle against capitalism and patriarchy. Donate via PayPal here.
• Casa Pueblo de Adjuntas: A community self-management project committed to appreciating and protecting natural, cultural, and human resources. The community organization, which recently celebrated its 40th anniversary and was born to fight against mining exploitation, is now leading a solar energy project that aims to be a local and international reference. Donate via PayPal here.
• HASER Cambio: They partner with community-based organizations to build a network of projects that promote the social well-being of communities across the archipelago of Puerto Rico. We are building a network of local actions that share resources and responsibilities to stimulate equity and quality of life. Our services strengthen these actions by working with individuals, groups, and organizations looking to achieve change in alignment with our mission. Donate via Fundrazr here.
• Ayuda Legal Puerto Rico: An initiative and virtual tool that seeks to promote access to justice in Puerto Rico through open and accessible legal information. Through education and community legal work they promote that individuals, groups, and communities know and develop the necessary skills to claim their rights. Donate via PayPal here.
• AgitArte: An organization of working-class artists and cultural organizers who work at the intersections of race, class, gender, sexuality, and ideology. Through a praxis of cultural solidarity, creative process, and popular education, we initiate and facilitate arts and cultural projects with grassroots communities that contest U.S. cultural hegemony and propose alternatives to existing systems of oppression. Donate to AgitArte here.
• Brigada Solidaria del Oeste: Solidarity brigade for reconstruction, debris collection, and to promote a recovery process after Hurricane Maria on the west side of the island. After the hurricane (2017), they were able to rebuild 14 affected residences and currently continue working to enhance the development of our communities through mutual support, art, music, and activism. Donate via PayPal with: brigadasolidariaoeste@gmail.com 
• Techos Pa’ Mi Gente: A non-profit organization dedicated to the construction of decent roofs and rehabilitation of homes in communities affected by natural disasters. It contributes to improving the quality of life of the individuals who make up these communities. It promotes self-management and provides training in basic construction skills to build resilience. Donate via PayPal here.
• Fundación de Mujeres en Puerto Rico: The Foundation for Women in Puerto Rico (FMnPR), founded by women in the diaspora and Puerto Rico, promotes social justice and supports the economic/physical security, health, reproductive autonomy, and overall empowerment of women, girls and gender-fluid people in Puerto Rico. Donate via Give Lively here.
• Centro de Periodismo Investigativo (CPI): It was created as an instrument to promote and defend this right in two equally important ways: journalistic investigation and litigation. From its editorial component, with a group of journalists dedicated to research that produces free reports through its website. Through litigation, they educate and orient the communities so that they know the processes and mechanisms for claiming information and can carry them out on their own. Donate through their website here.

Animal-focused non-profits:

Abandoned/street animals need our help more than ever after Hurricane Fiona. Many lived in the hurricane outdoors, and many live in areas that flooded.

• Habitat: Mochileando and Mochileando 100×35 Foundation together with the San Francisco de Asis Animal Sanctuary and the Caribbean Manatee Conservation Center, join forces to rescue abandoned animals, create a foster-to-adoption program, and rescue/rehabilitate manatees in Puerto Rico. Donate to the animal sanctuary through PayPal: info@sasfapr.org. Donate to save the manatees here. 
• Save a Gato: Save A Gato manages the colony of cats on the Paseo del Morro and the rest of Old San Juan. We manage them through T/N/R. This stands for trap, neuter, and release. Cats are first trapped, then with the help of local vets, we are able to neuter, vaccinate, and de-worm the cats. The cats are then returned healthy to the Paseo to lounge and sunbathe on the rocks. Save a Gato also offers the option to adopt cats while they are going through the T/N/R process. Donate via PayPal here.
• El Foster Club: A non-profit dedicated to finding foster homes for rescues and placing them in forever homes in or abroad. Donate via PayPal here.
• Wepa Satos: A rescuing, feeding, and finding forever homes non-profit organization led by our favorite China-Boricua, Señorita Yanyi. Donate via PayPal here.

Some agricultural initiatives:

Here’s a list of some agricultural initiatives that need your help after loosing crops due to Hurricane Fiona.

• Finca Flor del Ají: Agroecological practice farm in Corozal, Puerto Rico that provides quality products, transmits its agricultural experience, and shares the love for the land with everyone. Among their products, you will find pickles, jellies, fresh juices, fruits, and vegetables from the farm. Donate via PayPal with: fincaflordelaji@gmail.com 
• Semillas Germinando: This movement sources seeds from other parts of the world in order to plant them in Puerto Rico. After the hurricane, their mission is to impact some farms and help local farmers by donating seeds to re-establish their crops. For donations contact Rey Abner Soto directly through @donmarktub on Instagram.
• Instituto para la Agroecología: It arose as a result of an immediate need to support agroecological collectives in Puerto Rico, providing access to administrative services, financing, physical resources (land, laboratories), and training for the development of diverse skills. Donate via PayPal here.
• Fundación Bucarabon: A community activation and local development organization, aimed at offering education and services to farmers and women in Maricao and surrounding areas. This initiative arises as a result of the closure of the Francisco Vincenty Second Unit School in the Bucarabones neighborhood, Maricao town. Donate via PayPal here.
• Para La Naturaleza: They facilitate transformative experiences in nature, conserve land of high ecological value, encourage responsibility for our natural resources, and promote public policy for their protection. Donate here.

Some notes:

• Many of these organizations work together and collaborate constantly.
• This is in no way, shape, or form an exhaustive and complete list; there are many other organizations that are also working hard.
• If you know of a coffee farm that needs help either collecting coffee or cleaning their harvests, let me know and I’ll add them to this list.

If you have any questions, feel free to reach out at any time.

The post CALL-TO-ACTION: How To Help Puerto Rico after Hurricane Fiona appeared first on VeggieJeva.

One of the things that I couldn’t wait to do after passing my licensure exam, was to read the books that I actually wanted to. After receiving my PASS back in May, I started buying books and finishing the ones that I already had. 

This is my list of four books to read this fall. There’s a little mix of everything; psychology, food, stocks, etc. I am convinced that books never come by coincidence, but that they have a message for us at the time we need to understand them. Hopefully, you’ll find your next book here. 

Four Books To Read This Fall (2021)

Why We Love Dogs, Eat Pigs, and Wear Cows by Melanie Joy

Book description: Why We Love Dogs, Eat Pigs, and Wear Cows offers an absorbing look at what social psychologist Melanie Joy calls carnism, the belief system that conditions us to eat certain animals when we would never dream of eating others. Carnism causes extensive animal suffering and global injustice, and it drives us to act against our own interests and the interests of others without fully realizing what we are doing. Becoming aware of what carnism is and how it functions is vital to personal empowerment and social transformation, as it enables us to make our food choices more freely—because, without awareness, there is no free choice.

My review: This is a must-read book for everyone who is horrified by the idea of eating dogs but doesn’t bat an eye to the consumption of cows and other animals. Melanie Joy’s book is an important contribution to the industry as she examines the psychological aspects of carnism and helps deconstruct a system that allows us to perpetuate animal cruelty.

The Neatest Little Guide to Stock Market Investing by Jason Kelly 

Book description: Accessible and intelligent, The Neatest Little Guide to Stock Market Investing is what every investor, new or seasoned, needs to keep pace in the current market. This book is a must-read for anyone looking to make money in the stock market this year!

My review: If you’re a beginner like me, this is the book for you. It covers a lot of ground and summarises all of the main investment philosophies while explaining the most important concepts with clarity. There’s also a plethora of resources that you can keep coming back to as a reference guide when you finish reading it. 

The Plant-Based Athlete: A Game-Changing Approach to Peak Performance by Matt Frazier and Robert Cheeke

Book description: The only research-based guide for connecting a plant-based diet with peak athletic performance, featuring interviews with professional athletes who’ve made the switch from meat to plants. The Plant-Based Athlete by Matt Frazier and Robert Cheeke reveals incontrovertible proof that the human body does not need meat, eggs, or dairy to be strong. Instead, research shows that a consciously calibrated plant-based diet offers the greatest possible recovery times, cell oxidation, injury prevention, and restorative sleep, and allows athletes to train more effectively, with better results. However, committing to a plant-based diet as an elite athlete, first-time marathoner, or weekend warrior isn’t as simple as swapping vegetables for meat. Even the slightest food adjustments can impact performance. That’s why Matt Frazier, founder of No Meat Athlete, and Robert Cheeke, founder of Vegan Bodybuilding, wrote this groundbreaking book, to guide those interested in making this important shift in how to do so with the best, most transformative results.

My review: This is a book that I had been waiting for, ever since I learned Robert Cheeke’s story in 2014. He was one of the instructors at the Plant-Based Nutrition course I took back in May with the Center for Nutrition Studies and he recently released this book that’s so well constructed. Bein vegan is one thing, but being a vegan athlete is a whole other thing with specific nutritional needs and that kind of information is not easy to find from reliable sources. This is truly a comprehensive guide on the how-to’s of a plant-based diet as a vegan athlete. 

Milk and Honey by Rupi Kaur

Book description: The book is divided into four chapters, and each chapter serves a different purpose. Deals with a different pain. Heals a different heartache. milk and honey takes readers through a journey of the most bitter moments in life and finds sweetness in them because there is sweetness everywhere if you are just willing to look.

My review: I’m well aware that this book came out back in 2014, yet I’ve never owned it or read a single page until very recently. This book generated a lot of traction, and with that came a divided audience. Why? Well, because it’s one of a kind and it broke all the traditional rules of poetry. The poems Rupi Kaur writes, all vary in scale; from two words to whole sonnets. She also wrote it in lower case letters, which I felt that created a more personal bond between the poems and the reader. The poems are mostly complemented with drawings which fit the book perfectly. If you’re anything like me, you are probably skeptical because this book went so mainstream; but I can’t stress this enough, read it!

If you found this post helpful, let me know in the comments below. And share it with your friends and family on social media; don’t forget to tag me @veggiejeva!

If you have Pinterest, you can find me here and Pin the following picture, if you like.

All images & content are protected. Please do not use my images or content prior to permission. If you want to republish this blog post, please link back to this post. Thank you for supporting VeggieJeva!
Disclosure: This post may contain affiliate links, which means that I may make a small commission if you decide to purchase something through one of my links. It’s important to mention that I will never recommend anything that I don’t use myself or strongly believe in. Don’t worry, you get the same price! This will help pay for web hosting, email delivery, domain registration, and other various fees that help keep VeggieJeva operational. I appreciate your support!

The post 4 Books To Read This Fall (2021) appeared first on VeggieJeva.

Ever since I can remember, I’ve been an active participant in charities and non-profit organizations. I did Relay for Life, Red Cross (not anymore, they’re problematic), MedLife, Toms, Inicitativa Comunitaria (local non-profit), and many many more. My parents did a really good job in involving me in these, and I’m proud to have grown to continue with those practices. 

Growing up I found it odd that some people didn’t participate in any charitable event or were even interested in donating small amounts, and some people just downright don’t want to give anything without receiving something back. Now I understand that participating in charities and non-profits requires a lot; time, money, energy, physical function, and/or emotional availability. Fortunately, times have changed. Long gone are the days where you have to spend 24hrs relaying for a charity. Today donating or being an active participant of a charity can be done by purchasing a product and/or service. Thanks to the internet, there are seemingly endless opportunities to do just this and support charities and non-profits all year long!

I’ve personally become a fan of this method. Many of the companies that I purchase from on the regular offer what I like to call “givebacks”. That’s when the consumer purchases a product they need and the company offers a giveback in the form of a percentage of the sale to a charity/non-profit or in equal amount of product to a person or charity in need. 

VeggieJeva has given me the opportunity to become an affiliate with many brands, some of which offer givebacks in their own way. Bellow, I’ll share my top 10 brands that give back in one way or another. Make your priority today and every day to support charities and non-profits through your regular purchases!

How To Support Charities and Non-profits Through Purchases:

Organi Cup

I purchased my first Organi Cup in January 2019 and have never looked back. Not only is their focus on positive environmental impact, but also on cultural and social scales. Their recent initiatives include a period education program, donation of cups to sex workers, and partnering with projects like WoMena, Freedom 4 Girls, and Freedom Link. So far they’ve donated 15k menstrual cups. If you’ve been wanting to take the leap into using menstrual cups as a sustainable and affordable way to have periods, this is your sign!

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Pura Vida

I learned about Pura Vida back in 2017 through Hailey Miller, and I’ve been a fan ever since! Giving back is the core of Pura Vida, as they’ve been providing sustainable employment to artisan communities in Central America since the very beginning. Today they’ve expanded to so much more. Not only are artisan communities benefiting, but also many charities like Rainforest Trust, WWF, One Tree Planted, Project Cat, National Parks Conservation Association, NAACP Legal Defense Fund,  Mental Health America, and  Anxiety & Depression Association of America. This is the chance to purchase jewelry that you know exactly where it comes from. 

20% off code: KARLAALVERIO20

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Goli Nutrition

I started working with Goli from the very beginning! In fact, they were the first company to make me an affiliate! They’re an affordable way to get your daily dose of B12 while also tasting amazing! This is one of the companies that offer to donate equal to or more than the amount of product you purchase. For every purchase made, Goli provides a child in need with a 6-month supply of vitamins through their partnership with Vitamin Angels.

10% off code: VEGGIEJEVA

Simply Straws

Straws for a Cause is Simply Straw’s way to participate in 1% for the Planet. They contribute by donating a minimum of 1% of their gross income to the benefiting organizations like 5Gyers, BCorp, Keep a Breast, Non-Toxic Revolution, Plastic Pollution Coalition, and Protect Our Winters. Your purchase encourages the work of so many inspiring activists and groups, to continue educating the public on the hazard of plastic in our world.

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Earthlove

Earthlove aims to bring more nature into your life by curating a subscription box filled with botanicals and nature-inspired goods. A portion of each purchase gets donated to a different nature-based cause each season so you can give back to our ecosystem.They’ve partnered with Nature Bridge, One Tree Planted, Boreal Songbird Initiative, The Xerces Society, and the Coral Reef Alliance. Each season you can enjoy up to 10 carefully hand-selected environmentally friendly products to help you live better for less.

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Osea Malibu

Osea Malibu focuses on providing clean beauty by making products 100% free of any animal-derived ingredients, like lanolin, beeswax, carmine, and more. But here not only do animal rights matter, but they also have a commitment towards sustainability, renewable energy, and are climate-neutral certified. Your purchase helps support organizations like Kiss the Ground, A Sense of Home, Surfrider Foundation, Mission Blue, and Cancer Schmancer. 

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Dr. Brite

Dr. Brite is a woman-led health and wellness brand that produces safe and effective solutions for the entire family (yes, pets included!). Their products are free of toxic chemicals, naturally derived, and plant-based, without animal testing or wasteful packaging. Dr. Brite donates 5% of their revenue in the form of product or cash donations to non-profits like Breast Cancer Fund and Jamboree Housing Corporation. This includes large donations of oral care products to people and pets in need, and they also arrange paid volunteer days!

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Coala Tree

Coalatree designs eco-minded outdoor gear and apparel for adventurers. When were founded in 2010, one of their goals was to give back to the environment and community. They’ve been successfully doing so by partnering with organizations like Adopt-a-Native-Elder, Blankets For The Homeless, Caring For Our Canyons, Outsiders Ball, And Supporting At-risk Youth In The Wilderness. 

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Borboleta

Borboleta is a handbag brand started in 2012 that creates cruelty-free, vegan, and ethically-produced bags. For me, this is one of the most affordable vegan bag brands out there because they have a direct-to-consumer strategy, where they remove middleman fees and offer fair pricing, without sacrificing quality. For every bag purchased, Borboleta donates to breakfast and educational programs of The Ocean of Wisdom Foundation. They’ve also donated thousands of books for the library, medical supplies, bicycles, art supplies, science supplies for 2,000 students across 16 rural schools in Thailand.

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Rice Love

Rice Love is a brand that creates products for people who love the planet. They design tote bags and backpacks utilizing eco-friendly, cruelty-free materials. For every item Rice Love sells, they give a kilo of rice to a family in need. And they’re committed to showing you the proof since every item comes with a unique tag number that can be used to find the photo and story of the family that YOU have fed! 

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Please spread the word today about International Day of Charity. You can find more information on all of these brands on each of their website; as for the charities they support, take a look at their website or call them directly for further details. Whether you buy the products or not, remember that this type of initiative should be seen as a bonus, and not a substitute for making a contribution, whether that’s time, money, or online activism.

Let’s make better brand choices every day that give back! Support charities and non-profits through your regular purchases.

If you found this post helpful, let me know in the comments below. And share it with your friends and family on social media; don’t forget to tag me @veggiejeva!

If you have Pinterest, you can find me here and Pin the following picture, if you like.

All images & content are protected. Please do not use my images or content prior to permission. If you want to republish this blog post, please link back to this post. Thank you for supporting VeggieJeva!

Disclosure: This post may contain affiliate links, which means that I may make a small commission if you decide to purchase something through one of my links. It’s important to mention that I will never recommend anything that I don’t use myself or strongly believe in. Don’t worry, you get the same price! This will help pay for web hosting, email delivery, domain registration, and other various fees that help keep VeggieJeva operational. I appreciate your support!

The post Supporting Charities and Non-profits Through Purchases appeared first on VeggieJeva.

It is unquestionable that aromatic plants are very important in the kitchen. They heighten our dishes giving them a special touch in the form of herbs & spices. Honestly, I can’t believe that there are people out there who still just use salt and pepper to season their dishes. With such an array of herbs & spices, why anyone would stick to just two is beyond me. 

If you find yourself limited in this area, don’t worry! I got you!

Cooking with Herbs & Spices

Cooking with herbs & spices not only enhances and refines the flavor, aroma and color of our dishes, but they’re also beneficial for health. Some of these beneficial aspects are related to the use of ingredients such as ginger, cumin and turmeric. However, it is necessary to know how to choose the aromatic plants and the quantities of each one to incorporate; remember that the objective is not to mask the flavor of the food. So in this blog post I’m going to talk about their profiles, benefits and in which dishes they work best. 

Here is a quick guide to help you get the most out of them.

10 Herbs & Spices Every Kitchen Needs (aside from salt & pepper)

1. Basil: It’s generally used fresh due to its delicacy, so when it comes to warm dishes it’s added right after serving so that it does not lose its texture and color. The essential oils in this herb can help to fight inflammation in the body.
   1. Pairings: tomato dishes & sauces, watermelon, cucumbers, peas, squash, salads, artichokes, pesto, strawberries, vegan mozzarella, potatoes, and pastas.
2. Bay Leaves: This is a herb that’s commonly found in its entire form but dried, although it can also be found in powdered form. The essential oils of this plant provide digestive benefits, so it is widely used in the preparation of vegetables of all kinds. Here at home we use it in many of our daily recipes.
   1. Pairings: vegetable soups, stocks, tomato sauces, rice, bean stews, latinx and caribbean cuisine in general. 
3. Cinnamon: The fragrance of cinnamon is so particular that it’s always present in many recipes. Cinnamon flavors countless sweet and savory dishes around the world, but what many people often overlook is its benefits towards lowering blood sugar and pressure. 
   1. Pairings: sweet potatoes, squash, pumpkin, oats, coconut,compotes, breads, cookies, tomatoes and pies. 
4. Cumin: This is a spice widely used in the Caribbean, typically consumed in both forms,  seed and powder. It’s particularly known for its antioxidant properties and for fighting bacteria & parasites.
   1. Pairings: rice, veggie pasta, cauliflower, guacamole, vegan meats, carrot, eggplant, tacos, latinx and asian cuisine.
5. Cilantro: A.K.A coriander. This herb has a very intense citruc-y aroma and flavor. Many people love  it, some hate it, and in some cases people love to hate it. Yet it’s still one of the most popular herbs used in cuisine as it aromatizes dishes incredibly.
   1. Pairings: curries, pad thai, guacamole, tacos, salsas, chili, latinx and caribbean cuisine in general.
6. Garlic Powder: I consider garlic to be a building block in the kitchen. When you’re short on time and need to add a kick to whatever you’re cooking, garlic powder is a great shortcut. While fresh is always best, it’s great to have garlic powder for rubs, spice blends, dressings, and vinaigrettes.
   1. Pairings: mushrooms, vegan meats, soups, stews, potatoes, roasts, carrots, pastas, and caribbean cuisine. 
7. Ginger: This is a root, considered a spice, used as a condiment in different recipes. You can find it fresh, dried, powdered, juice, or oil/essence, and it’s widely used in Asian cuisine. It is advisable to use it in small quantities, since ginger is quite potent and sometimes spicy.
   1. Pairings: nearly with any type of fruit, jams, pies, fruit salads, squash, sweet potatoes and pumpkin.
8. Onion Powder: Onion powder makes the list for the same reason that garlic powder does, it’s a building block. You can never go wrong when using it in rubs, spice blends, dressings, and vinaigrettes. 
   1. Pairings: bell peppers, pastas, potatoes, rice, stews, soups, sauces, 
9. Oregano: This herb has a very intense flavor and combines well with almost everything. Its most frequent use is as a flavoring for pasta and rice dishes. When combined with thyme, they’re two of the aromatic plants that make up the Provençal herb mixture. 
   1. Pairings: tomato sauces, stocks, pizza, pastas, eggplant, salads, chili, artichokes, beans, bell peppers, cabbage, cauliflower, corn, eggplant, potatoes, sweet peppers, squash, tomatoes, and zucchini.
10. Paprika: There are several types in cooking, but the most popular are ground sweet paprika, smoked paprika and hot paprika. They are widely used in Spanish, Latinx and Caribbean cuisine, and  all of them have a very attractive flavor profile. 
    1. Pairing: brown rice, garlic, mushrooms, black beans, tomato sauces, vegan meats & sausages, potatoes, pumpkin, squash, and soups 
11. Parsley: This is another of the most used aromatic plants in gastronomy, because it goes well with practically any dish. It is impossible to not find this herb in Latinx & Caribbean dishes, like guasacaca and chimichurri. It can also be prepared in infusion, since it has the properties of helping a good digestion. 
    1. Pairings: vegan meats, cucumbers, rice, carrots, tacos, eggplants, stews, lemon, lentils, rice, tomatoes and soups.
12. Rosemary: A regular in Mediterranean cuisine, ideal for the preparation of vegan meats, roasts, stews and sauces. This is due to the particular minty aroma with which it permeates these dishes, enhancing their flavor. Rosemary uses are varied, as it is also used as a medicinal plant and in the preparation of oils and infusions. 
    1. Pairings: cauliflower, focaccia, parsnips, apricots, beans, bell peppers, cabbage, carrots, eggplant, lentils, peas, potatoes, soups, stews, tomatoes, and winter squash.
13. Thyme: Mediterranean herb with dietary, medicinal, and ornamental uses. This sweet and bitter herb is highly aromatic with a hint of clove and mint fragrance. Its flavor fits well with vegan meats, vegetables, and stews. 
    1. Pairings: beans, cabbage, carrots, corn, eggplant, onions, potatoes, tomatoes, stocks, veggie stuffing, leeks, squash, bean, stews and vegetable soups
14. Turmeric: Another root, considered a spice, that we usually find in the form of powder and is used to color our recipes. Its flavor is sweet with a slightly spicy touch, and it’s widely used in Asian and Middle East cuisines. It can be used to prepare sauces, rice and legumes. 
    1. Pairings: rice, potatoes, curries, beans, eggplant, lentils, rice, root vegetables, and spinach.
15. Vanilla: This is one of the most used yet expensive spices in the world. It has an attractive flavor with balsamic notes that give hints of caramel and fine woods. You can find in pod form, dark brown powder and liquid extract. Of course, vanilla is present in almost all our desserts and also in some savory recipes.
    1. Pairings: toffee, cookies, oranges, mangoes, peas, beetroot, vinaigrettes, cherries, nuts, onions, carrots and coconut. 

Endnote

When cooking with herbs & spices, try to always use mindful combinations and in small amounts, otherwise, you could overload your recipe. When it comes to herbs, add them towards the end of cooking so that they do not lose their flavor profile.

On the other hand, when a dish is bland, consider adding herbs & spices before adding more salt. Sometimes herbs and spices can make a world of a difference.

As a final note, I recommend storing spices and seasonings in an airtight container and in a cool, dark place. Never on top of the stove, where moisture is produced during cooking or in any humid area. If you store them correctly, they will surely last for 2 to 3 years in perfect conditions.

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Hello there! I hope you’re staying safe during these unsettling times and taking care of yourselves and those around you. A lot of things are uncertain and are changing rapidly. I understand that a lot of emotions may be running around like crazy trying to comprehend what’s happening, but I refuse to let any negative feelings get to me. It’s a tough time for everyone and hopefully, we can help each other through this mess together. I’ve been keeping busy with work, which honestly it’s probably the only thing helping me not go insane with this quarantine. However, I understand that that may not be the case for everyone…

Which is why, for however long this quarantine may last, I will be sharing content that will hopefully help keep you busy and distracted while staying inside. Since I’m working from home, and there’s no actual pressure to create content around my work schedule, the next couple of blog posts won’t be published on specific days. Meaning that for the first time ever, I’ll go with the flow (wish me luck).

Today’s topic: TED Talks

Specifically vegan-friendly TED Talks. 

First off, what are TED Talks? Well if you’re not familiar, TED Talks are a set of diverse conferences offered by engaging professionals. I find them to be enlightening, encouraging and inspiring. With over 2,000 conferences, you’ll be sure to find at least one of your interests. 

Which one should you watch regarding veganism? I believe that when it comes to veganism and overall wellness, education is KEY. Here’s a compilation of 20 of the best TED Talks regarding veganism, health, our broken food system, and animal rights. These videos may hopefully impact the way you think and encourage you to try something new. 

1. The Ostrich Effect: The truth we hide from ourselves by Ed Winters
2. The next global agricultural revolution by Bruce Friedrich
3. Why do we eat animals? by Jenna Norwood
4. The power of our food choices by Lauren Ornelas
5. Mythbusting Veganism by Simran Oberoi Multani
6. Every argument against veganism by Ed Winters
7. Animal Rights: A series of realizations by Anne Flaherty
8. Can we eat to starve cancer? by William Li
9. Food as Medicine by Christa Orechio
10. Are you feeding your body or feeding disease? by Matthew Kenney
11. Veganism and my reasons why by Aline Ploeg
12. The power of plant-based eating by Dr. Joanne Kong
13. Animal factories and the abuse of power by Wayne Pacelle
14. Be a Bad Vegan by Andy Shovel and Pete Sharman
15. Toward rational, authentic food choices by Melanie Joy
16. Plant-strong & healthy living by Rip Esselstyn
17. A vegan bodybuilding experiment by Joshua Knox
18. Eat for real change by Dr. Joanna McMillan
19. How to make healthy eating unbelievably easy by Luke Durward
20. What’s wrong with our food system by Birke Baehr

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The post 20 TED Talks That Will Help You Find Your Way Through The Vegan Lifestyle appeared first on VeggieJeva.

Being vegan in 2020 is waaaaay easier than being vegan in 2015. While it may seem like the majority of the places have it together, many parts of the world are still catching up (i.e. a small colonized island in the Caribbean is one of those places). Meaning, that being vegan in 2020 still doesn’t come without its challenges, one of them being dining out. 

We’ve all been there, your friends (or family or partner) want to have dinner at a non-vegan restaurant that you haven’t visited since becoming vegan or ever; and trust me, you don’t want to be the person that gets the sad salad as a meal. Going out to a non-vegan restaurant may call for some creativity, especially when visiting the very dreaded chain restaurants. But if there’s anything that I’ve learned these past couples of years is that there isn’t a challenge a vegan can’t handle, especially when it comes to food. 

If you want to go out and have dinner at a non-vegan restaurant, there’s literally no way around it: you’re gonna have to veganize something. Here are my top tips & tricks to surviving dining out. 

1. Plan ahead. Search the menu online before you go to a restaurant to see if there are any obvious vegan menu items or vegetarian dishes you can veganize. If there aren’t any veganizable dishes on the menu, don’t be afraid to call the restaurant ahead and ask if they can accommodate a vegan. I know, this can be a little intimidating, but most restaurants appreciate a heads up. 
2. Be nice, but thorough. When visiting a non-vegan restaurant, be nice to the staff when asking for any type of accommodation, but be thorough with what you want. “Is the rice cooked with chicken or beef stock? Does the pasta contain eggs? Is the dish made with fish sauce or flakes? Does the sauce contain dairy or eggs?” All of those questions are super important, in order for you to have a good experience at any restaurant.
3. Ask for their allergy menu. Did you know that some restaurants have secret menus? I realize that it isn’t the norm for restaurants to have separate menus, but it never hurts to ask. This is more probable in chain restaurants. 
4. Subbing. The subbing method is perfect because most menus have vegetarian options that can easily be made vegan. Just ask if the dairy or egg can be removed to make the dish vegan-friendly, and sometimes, when you remove an ingredient, the restaurant gives you the option to add something else (avocado, greens, sauteed veggies, etc.).
5. Get creative with the sides. I have lost count of all of the times that I’ve made a full meal out of sides! Recently, while visiting Iceland, I went to a restaurant whose only vegan option had run out, so I made an entire meal out of their roasted potatoes. Sometimes vegetarian menu items can be made vegan quite easily by just replacing the butter for oil or leaving off the cheese. If my options are limited I always ask if these swaps can be made. A few sides like rice, beans, potatoes, and sauteed veggies add up to a balanced meal.
6. BONUS- Get the apps. Happy Cow is by far the most complete website/app for searching for vegan-friendly restaurants in your area. However, there are also lots of great websites/apps that will help you find great vegan-friendly restaurants near you or while traveling. For example, when I visited Iceland a couple of weeks back, I found out that they had their own app. So make sure you do some research before traveling. 

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The post “Is there anything I can eat?” 5 tips for dining out as a vegan appeared first on VeggieJeva.

Hi everyone, no recipe this week. Instead, I wrote what I consider to be a very important blog post regarding the recent pandemic. 

The world may seem like a scary place right now. The Coronavirus (COVID-19) is inevitably spreading throughout the entire world, which can make anyone nervous, scared and anxious. This can be particularly real for vegans and anyone with a dietary restriction. At this point, you might be wondering “How can I avoid getting the virus? How can I strengthen my immune system?” “How do I prepare properly in case of a quarantine?”. Here are a couple of plant-based foods that can help strengthen your immune system; yes, foods, not herbs, powders or supplements. Also a couple of tips of how to prepare in case of quarantine and where to get accurate information.

Protect your Immune System

• Limit sugar: A few grams of processed sugar can destroy your white blood cells’ ability to fight diseases for several hours. It’s important to limit your consumption of sugar either from a direct source (sweets, sodas, etc.) or an indirect source (processed foods, canned goods, etc.).
• Dark greens: Broccoli, brussels sprouts, kale, spinach, etc., are high in minerals like calcium and zinc, which makes them good for immunity-boosting and for strengthening bones. 
• Anti-inflammatory roots: Inflammation is the body’s natural response to injury or infection, certain foods have been identified as an anti-inflammatory like turmeric & ginger. Both of those roots could help decrease markers of inflammation, relieve chronic pain and improve immune function.
• Alliums: Veggies like onions, garlic, leeks & chives, are rich in antioxidants and selenium, and possess antibacterial and antiviral benefits in addition to lower blood pressure, lower cholesterol, anti-inflammatory effects, reduced risk of cancer, and a stronger immune system.

• Orange fruits & veggies: Carrots, sweet potatoes, oranges, papaya & pumpkin are good sources of carotenoids, a powerful nutrient that supports the production of infection-fighting cells throughout the body.

• Exercise: This may sound like a cliché, but moderate exercise, like walking, pilates, and yoga, can help the lymph system cleanse to boost your immune system. 

• Fluids: When we are sick the most important thing our body needs is liquids, like water, veggie broths, and teas. When it comes to battling any sort of sickness with liquids, room-temperature and warm liquids tend to be more beneficial than cold ones, as the body would have to work to warm up the liquid for digestion. This can help loosen mucus and relieve congestion.

How to prepare:

• Stock up on essentials:
  • Frozen fruits & veggies are just as nutritious as fresh ones. 
  • Nuts, seeds, dried fruits, and protein bars. 
  • Canned foods and dried goods like rice, pasta, beans, and oats.
• Use fresh foods first, and also the food that’s about to expire. 
• Meal prep freezable meals, so they’ll last longer. 
• Stock up on important vitamins and medications that you might need. Make sure to keep taking your B-12 regularly, and in case of an at-home quarantine, Vitamin D to compensate for the lack of sun, and get your prescription medications beforehand. 

Here are some recipes that you can prepare in batches:

• Vegan Sandwiches de Mezcla
• Ultimate Vegan Burger Patties
• Roasted Tomato Soup
• Tofu Scramble
• Roasted Bell Pepper Pasta Sauce
• Golden Milk Smoothie
• Raw Brownie Truffles
• Carrot & Squash Soup
• 5 Grain Salad
• Golden Milk Latte
• Pumpkin Cheese & Jackfruit Taquitos

What can you do?

Don’t panic, but also take this situation seriously. Thinking the Coronavirus outbreak will go away by just washing our hands is a lack of empathy towards people who have a compromised immune system and those who can’t afford health care. Also, make sure you’re getting accurate information from the right sources, not just from the news and social media. Visit the following federal, state, and local links for more up-to-date information on COVID-19. 

• Center for Disease Control and Prevention (CDC)
• CDC (español)
• World Health Organization

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Disclosure: This page may contain affiliate links that earn me a small commission, at no additional cost to you. This helps keep the recipes coming! 

The post Being Vegan During the Coronavirus Outbreak appeared first on VeggieJeva.

It’s International Women’s Day! This day is a global event commemorated (not celebrated) annually, to highlight the social, economic, cultural and political achievements of women, as well as marking a call to action for all of the changes that are still yet to happen.

I thought that today would be the perfect opportunity to share a compilation of the most inspiring women vegan activists that have done so much for the movement and community. 

1. Angela Davis: The godmother of modern activism and certified badass, was once on the FBI’s 10 Most Wanted list. She has been advocating human rights and progressive justice since the 1960s, and announced she was vegan in 2009. She has also lectured about the connection between human rights and animal rights all over the world.
2. Miley Cyrus: The songwriter & actress has been an outspoken vegan advocate for years, and is known for using her platform to spread the animal rights movement, as well as speaking up against abuse and hunting. 
3. Genesis Butler: This young lady became a well-known activist when she was just 6 years old. Now she has her own charity Genesis for Animals, and also represents the global vegan charity Million Dollar Vegan.
4. Dulce Ramírez: One of Mexico’s biggest animal rights activists. Along with Igualdad Animal (Animal Equality), she has worked to end the use of animals in circuses, develop educational programs, petition for legislative changes, and work with companies encouraging them to adopt policies that benefit animals. She is also one of the few female investigators in Mexico working to document the lives of animals on factory farms, turning that footage into public campaigns. 
5. Mayim Bialik: Well known for her role as Amy in the Big Bang Theory, Mayim has worked with PETA on their Trash Meat Go Vegan campaign. Today she shares and today she shares her passion for veganism and being a vegan mom on her Facebook & Youtube channel. 
6. Tabitha Brown: Vegan actress & influencer, is the one responsible for popularizing the now-famous TTLA (tempeh bacon, tomato, lettuce, and avocado) Sandwich. After posting a video of her enjoying the sandwich, it not only led to an increased demand for the sandwich, but also landed Brown a spokesperson gig for Whole Foods.
7. Aph Ko: The founder of Black Vegans Rock, independent digital media producer, author, and public speaker are just a few of the many roles Ko holds. She uses her platform to shine the light on the voices and experiences of Black vegans after writing the first article that listed 100 Black Vegans.
8. Serena Williams: Tennis playing QUEEN, went vegan in 2012, in support of her sister Venus who was diagnosed with an autoimmune disease and recommended to go vegan. She has since won the US Open for Tennis three times and recently launched her own vegan fashion line with vegan leather.
9. Pamela Anderson: This vegan bombshell has been a long time and deeply committed animal rights movement advocate for over 20 years with PETA. She also has an amazing blog and uses her platform (Pamela Anderson Foundation) to promote and teach her fans about veganism.
10. Alicia Silverstone: Long-time animal rights activist, iconic actress, successful entrepreneur, and environmentalist, who gave up meat when she was 21 and is now raising her family on a plant-based diet. Since becoming vegan, the actress released a vegan cookbook, started the blog The Kind Life, and created a line of non-GMO vegan vitamins.

Remember to participate in 8M and 9M in any way you can: attending marches, talking about it on social media, etc. 

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All images & content are protected. Please do not use my images or content prior to permission. If you want to republish this blog post, please link back to this post. Thank you for supporting VeggieJeva!

Disclosure: This page may contain affiliate links that earn me a small commission, at no additional cost to you. This helps keep the recipes coming! 

The post 10 Inspiring Vegan Women appeared first on VeggieJeva.

Almost one year later, Mindful Eating still resonates; and today, more than ever, is pertinent towards developing a healthy relationship with food. If this is something that resonates with you, please join me in my mission to live and eat more mindfully!

Well first we have to define the root of it, mindfulness: being completely aware of your actions, thoughts, and feelings, without judging. There are many definitions, yet this one is the one that has been thought to me, and that I fully agree with. This is a practice with roots in Buddhist meditation techniques, that focus on cultivating mindfulness, a state where you concentrate on being present and experiencing the moment. So how do we apply this to food?

When this is done during meals or snacks, you practice mindful eating. This means eating slowly, carefully looking at it, taking in the smell & texture, and becoming aware of every aspect of the origin of your food: growth, transportation & preparation. Even though there are many ways to practice mindful eating, the overall focus remains the same: to deeply experience food instead of over-analyzing choices, nutritious value.

• You become more in tune with your body as you learn to pay attention to its signals. You’re hungry? You eat. You’re craving pizza? Give it pizza.
• Healthier food choices become more attractive and it becomes easier to make lifestyle changes, like going vegan.
• Mindfulness while eating has shown to improve the function of our immune systems
• You can build a healthy relationship with food, by breaking bad habits and build new, healthy good ones

“Always strive to be mindful while eating. Mindfulness can be difficult to dopt, but there are countless benefits including reductions in emotional and disordered eating, weight loss, improved mood, and greater enjoyment of the foods you eat.” –Summer Tomato

When I googled “mindful eating”, very little entries suggested a vegan diet as the optimal mindful diet. Most of them just talked about being grateful for every bite you eat, chewing your food slowly and being mindful of the process of how the food got to your plate. They did promote eating lots of organic fruits, veggies, and whole foods; but it didn’t seem to cancel out animal products. For me, it seemed to say “just be mindful and chew slowly” in order to… “respect the animals”.

So, how do we transfer this to veganism? Remember the base of veganism: “a philosophy and way of living which seeks to exclude (as far as possible) all forms of exploitation and cruelty towards animals, for food, clothing or any other purpose; and by definition, promotes the development and use of animal-free alternatives for the benefit of humans, animals, and the environment.” Sounds pretty mindful to me!

As you can tell from that definition, a big chunk of veganism is about compassion towards animals and others. However, don’t forget to be compassionate toward yourself.

“Stop stressing; start living and eating mindfully”

• Eat real food in its most natural form. Avoid overly processed foods that are loaded with chemicals like preservatives, fake fats, added colorings, fake sweeteners, etc. However, don’t limit yourself.
• Remember “Perfection is the enemy of progress”, be compassionate towards yourself.
• Cancel out distractions, sit at a table, not in front of a tv or while using your phone. You don’t have to do this all the time, but make a habit of it a couple of times a week.
• Avoid falling into fad diets: keto, lemon detox, paleo, low-calorie, fat-free, low-carb, juicing, fastings, meal shake substitutes, teatoxes. All of these may sound/look amazing at first, but they have all proven to cause nutrient deficiency and restriction. These not only aid in the development of unhealthy eating habits, in some cases, but they also aid in the development of eating disorders.
• Create a healthy balance between macro (protein, fats, carbs) & micronutrients (vitamins, minerals).
• Devote a good amount of time towards cooking & preparing food.
• Make peace with the fact that you’re not gonna eat the best foods all the time, and that’s 100% OKAY. “Treat yo’ self” -Donna Meagle
• Whatever you do, and I can’t stress this enough, DON’T RESTRICT. Restrictive eating, in any lifestyle, is a one-way ticket to malnutrition; this is serious, and most people don’t realize this until they’re very sick.

• There’s a book that talks about the approach to healthful plant-based living. The Mindful Vegan by Lani Muelrath is for anyone who wants to be free of frustrating and baffling eating behaviors.
• In his latest book, Success Through Stillness: Meditation Made Simple, Russell Simmons talks about “mindful eating,” the relationship between veganism and meditation, and meditation’s power to not only cultivate compassion but also to grow gray matter in the brain.

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