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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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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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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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.

The post Mindful Eating & Veganism appeared first on VeggieJeva.

To carry out a healthy and balanced diet in all the senses is a very feasible reality for the vegan people. This balance comes together with the combination of nutrients, especially three macronutrients, one of them being Protein. Believe it or not, Vegans and Vegetarians are still under fire from the protein hype, due to the common misconception that protein is only obtainable from animals. Thankfully, this view is becoming increasingly outdated, but people still have questions about plant-based protein sources.

What’s protein?

Protein needs little to no introduction. You likely already know it as one of the three major macronutrients that make up your diet (the other two being fat and carbohydrates).

Pro·tein /ˈprōˌtēn/

noun

1. any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies.

So basically, protein is considered the building block of life and is found in every cell of the body. Proteins play a role in:

• Transporting molecules throughout the body
• Helping repair cells and make new ones
• Protecting the body from viruses and bacteria
• Promoting proper growth and development in children, teenagers, and pregnant women

Information from: Everyday Health

How much protein do I need?

The Academy of Nutrition and Dietetics recommend a daily protein intake of 0.8 grams of protein per kilo of body weight. About 60 grams of protein for a person who weighs 165 pounds. People aiming to build muscle, pregnant or nursing women, and older adults may need more protein consumption; consult with your health specialist.

Plant-based protein vs. Animal protein

Plant-based protein has been shown to be much more beneficial to the body than animal protein. This is because it also contains healthy combinations with carbohydrates, fiber, vitamins, and minerals, making it the “package deal” of foods.

Animal protein, on the other hand, lacks of fiber, is high in fat and cholesterol, which leads to poor digestive health, weight gain, and cardiovascular disease. Animal protein also comes with an increased cancer risk due to their higher proportions of essential amino acids which causes our bodies to produce higher levels of the hormone insulin-like growth factor, leading to cancer growth. One of the proteins found in dairy, casein, is also strongly linked to several types of cancer.

So as you can see, animals are not the best sources of protein. On the other hand, there are so many plant-based meats, milks and other foods derived from plants that are high in protein, incredibly delicious and so healthy that you will not even want to eat animals, eggs or milk.

“Where can I get my protein?”

There is protein in almost everything. For example, a boring bagel has 10 grams of protein, seriously, google it! Vegans and Vegetarians don’t need to worry about where they’re getting their protein or whether they’re getting enough because it can be found in every single whole plant food. Yep, that’s right; even those fruits and veggies you’re eating contain some grams of protein.

Grains and legumes are good sources of proteins of vegetable origin. Seitan, made with wheat gluten contains more protein per gram than beef and pork. The same happens with other foods rich in plant proteins such as tempeh and tofu.

Retrieved from: https://www.arespectfullife.com/2017/08/11/vegan-fit/

Types of plant-based protein:

1. Soy (in its different forms): Whole soy products are among the richest sources of protein in a plant-based diet. These are products also contain good levels of calcium and iron, which makes them healthful substitutes for dairy products. The protein content varies with how the soy is prepared:
   • Edamame beans (immature soybeans) can contain 8g of protein per ½ cup
   • Firm tofu (soybean curds) can contain about 10g of protein per ½ cup
   • Tempeh can contain about 15g of protein per ½ cup
2. Seitan: A complete protein made from mixing wheat gluten with various spices. The high gluten content means that it should be avoided by people with gluten intolerance.
3. Grains & Legumes:
   • Legumes: They can contain plenty of protein, fiber, and key nutrients, including iron and potassium, when cooked, they can contain 8g of protein per ½ cup.
   • Grains: are super versatile, some may contain around 7g per ½ cup.
   • Quinoa: Surprisingly enough, quinoa is a grain with high protein content, when cooked, it can contain 8g of protein per cup.
4. Nuts & Seeds:
   • Peanuts: They’re protein-rich, full of healthful fats, and may improve heart health. They contain around 20g of protein per ½ cup.
   • Almonds: They offer 16g of protein per ½ cup, and a good amount of vitamin E, which is great for the skin and eyes.
   • Walnuts: These offer about 15g of protein per ½ cup, and full of healthy fats & fiber.
   • Cashews: You’ll get roughly 18g of protein per ½ cup of cashews, as well as magnesium, potassium, iron, and zinc.

   • Chia seeds: These are a complete source of protein that contains 2g of protein per tablespoon, they’re also rich in fiber and heart-healthy with Omega-3 fatty acids.
   • Hemp seeds: Similarly to chia seeds, hemp seeds are a complete protein. They offer 5g of protein per tablespoon.
   • Nut butters are also rich in protein with 8g per tablespoon, depending on which nut butter.
5. Leafy greens: Many dark-colored, leafy greens. Eaten alone, these foods are not enough to meet daily protein requirements, but when combined with other protein-rich foods.
   • Broccoli: a single stalk of broccoli contains about 4g of protein
   • Spinach:
   • Kale offers 2g of protein per cup
6. Mushrooms: 5 medium mushrooms offer 3g of protein
7. Potatoes: A large potato offers 8g of protein per serving, they’re also high in other nutrients, such as potassium and vitamin C.
8. Spirulina: This is blue or green algae that contain about 8g of protein per 2 tablespoons. It is also rich in nutrients, such as iron, B vitamins like B12.
9. Bread: Ezekiel Bread is a nutrient-dense alternative to traditional bread that offers 4g of protein per slice. It is made from barley, wheat, lentils, millet, and spelt.

Information retrieved from Healthline

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Since soy is such a common ingredient in plant-based & vegan lifestyles, there are some misconceptions around this ingredient that need to be addressed. These make soy a controversial food, where some people praise its health benefits, while others claim that it’s bad for you.

In reality, these misconceptions are just the result of outdated and/or misinterpreted research results. With this blog post, I want to answer questions like “Is soy safe for me? What is soy? What are the health benefits?”.  

I aim to set the record straight here, where you can find linked articles & research.

What is Soy?

Soy comes originally as a legume, starting out as the soybean, or Glycine Max, native to East Asia. It is higher in fat than most beans or lentils, but lower in carbohydrates and an excellent source of plant protein. Soy includes a wide variety of foods, including edamame, products made from whole soybeans, fermented soy foods, processed soy-based foods, and even supplements.

Soy foods – soy milk, soy sauce, soy meat, tofu, miso. Image Copyright: mything / Shutterstock

Soy and It’s Different Forms

• Whole Soy Products: Whole foods are always your best bet. Since they’re not processed, they retain the most nutritional benefits. Edamame, soy milk & tofu,
• Fermented Soy: These products are processed using traditional methods, some like soy sauce & tempeh.
• Soy-based Products: Soy is used to make several processed foods, including plant-based meat substitutes, non-dairy yogurts, and non-dairy cheeses.

Myths & Misconceptions:

1. “Soy will give me cancer”: The overall scientific evidence largely points to soy having positive effects on preventing or slowing down cancer growth. However, these studies are made solely on soy that hasn’t been GMO or contaminated with commercial chemical fertilizers. Some scientific researches have suggested that genistein, the predominant isoflavone in soy, has antioxidant properties that may inhibit the growth of cancer cells.
2. “Soy messes with my fertility”: All evidence points towards soy not having any effect on growth, sexual development and fertility. In 2003, the Department of Health acknowledged that there was no evidence that people who regularly eat high quantities of soy, such as Asians, have altered sexual development or impaired fertility. How does a myth like this even begins, when Asia, the world’s largest continent with over 4.4 billion citizens, has been consuming soy for over 3,000 years.
3. “Soy is bad for my heart health”: Studies have indicated that daily consumption of soy may decrease symptoms of cardiovascular disease & risk, including weight, body mass index, and total cholesterol. Soy isoflavines have been found to help reduce levels of LDL “bad” cholesterol, by encouraging your body to produce nitric oxide, which helps to dilate blood vessels and reduce the pressure created by blood against the vessel walls.
4. “Soy inhibits thyroid functions”: Research up until Today, suggests that soy may not affect thyroid function, especially a “normal” thyroid; several studies have disproved the relationship between soy and lowered thyroid function. However, this research is still on the works; soy may have an effect on those who already have an existing thyroid condition and take medications for their thyroid.
5. “Soy is GMO”: Even though most of the soy grown is GMO, so far, there is limited scientific evidence suggesting that eating GMO soy has any negative health consequences. However, I do understand where most people’s concern comes from with not wanting to include GMO foods in their diet. I personally prefer to buy Non-GMO Organic soy when purchasing any type of food containing soy or made solely from soy. Products with Non-GMO Organic soy are available in most health food stores and even grocery stores, although it’s a bit harder to get in some parts of the world.

The Bottom Line

As stated through the post, soy offers several benefits, such as improving cholesterol levels, fertility outcomes, and menopause symptoms. Yet, it remains controversial as weak evidence suggests that it may be linked to cancer, poor thyroid function, and heart health. However, human studies around the world and across the years, have shown different results. Soy comes with many important minerals & come without the risk of diseases.

Overall, it seems that the benefits of incorporating soy into your diet outweigh any potential risks. Traditional soy products like tofu, are superior in many ways to animal-based and artificial protein sources. So feel free to eat whole or fermented soy foods in moderation and, Non-GMO Organic soy to keep unwanted chemicals out of your body.

The post Let’s Talk About Soy: The Good, The Bad, The Truth appeared first on VeggieJeva.

Hi Reader, here’s a gift from me to you!

This year VeggieJeva has grown so much, and I’m thankful for all of the support that I’ve gotten. My series Veganized Puerto Rican started as something that I was going to work on once in a while, and eventually, it became most of my recipes. The response that recipes like the Vegan Puerto Rican Burger & Vegan Arroz con Salchichas got, was overwhelming!

So, as a thank you to you, I decided to put together a small Free EBook containing VeggieJeva’s four most successful Holiday recipes. This way you can have those recipes really handy when you’re preparing them for your Holiday Gatherings.

Here’s a preview: 

Download here: Veganized Puerto Rican_ Holiday Edition by The VeggieJeva Blog

Happy Holidays,

VeggieJeva

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This may come as a surprise to most of you, but most alcohol isn’t vegan. And I’m shocked to find out the number of vegans that don’t know this. I mean, if you research the hell out of the food you’re about to consume, why not do the same with your drinks? According to the Vegetarian Society, it’s very common for beverages like beer and wine to be clarified using a variety of animal-derived products. These products used in the production of alcohol include albumin (from egg whites), casein (from milk), chitin (from the shells of crabs, lobsters, etc), gelatine (from bones and tissues), isinglass (from fish swim bladders), and many more.

This includes Beer, Cider, Wine/Fortified Wines, & Spirits/Liqueurs. “What? No way!” Unfortunately, this is very true. “But how was I supposed to know?” Yes! Exactly how were we supposed to know this since there is no regulation that requires alcoholic beverages to establish their ingredients on their labels? Don’t worry, this was my reaction at first as well, it’s all wrong and sketchy.

However, finding vegan alcohol is not impossible. You’ll be surprised to see that a couple of commercial alcoholic drinks are, in fact, vegan. And also, according to Vegan.com “every brand of hard liquor—bourbon, whiskey, vodka, gin, and rum—is vegan. Nearly all distilled spirits are vegan except for cream-based liqueurs and products that mention honey on the label.” But you do have to do some research since beer and wine are the most popular, but also the most prone to be processed using animal products such as isinglass, egg whites, or gelatin.

Lucky for us there’s this really amazing site called Barnivore, which has done 95% of this research. You can check the vegan status of most popular alcoholic beverages on Barnivore, which has been amazing at maintaining an updated vegan alcohol list. Go over to their page to check out if your favorite drink is vegan!

All that being said, alcoholic drinks are fun and nice from time to time; however, it’s important to mention that alcohol dependency is no joking matter. In the USA alone, alcohol kills 88,000 people annually, nearly 20,000 Americans who die each year from alcohol-related diseases, and 10,000 killed in drinking-related car accidents. In Puerto Rico, according to a study run by ASSMCA, 1 out of 8 people, nearly 350,000 suffer from alcohol abuse; and nearly 140,000 people have alcohol dependency. According to Vegan.com, “Numerous studies have found that alcohol is associated with about half of all cases of domestic violence and sexual assault.” Regular drinking is also linked to colon cancer.

So if you’re going to use alcohol, keep those things in mind, please be careful, and give it adequate respect.

The post Is Vegan Alcohol a Thing? appeared first on VeggieJeva.

Depending on who you ask, smoothies can be very boring or extremely satisfying. I’m more on the satisfied side. Let’s start with the basics: for the right person, the right smoothie can be a perfect choice, and not all smoothies are healthy. I’m talking about fruit smoothies, and not “shakes” commonly known for milkshakes (with dairy ice cream, sugary chocolate, weird syrups, and all of that unhealthy jazz). There are certain qualifiers that are important (for me): my morning smoothies have to be completely raw. That means, no processed stuff, no added sugar, and certainly no commercial protein powders; just completely based on fruit, vegetables, nuts and/or oats.

What are my favorite benefits?

• Energy boost: You’re going to have lots of morning-energy! Of course, this has to be combined with sleep habits & a semi-active lifestyle.
• Digestion aid: Eating raw in the morning helps for digestive efficiency and normal bowel function. I can not stress this enough, this will change the way your body functions completely, for the best!
• Boost metabolism: Gain more energy & nutrient absorption, this helps improve toxin removal.
• Quick to prepare: Weekday mornings for me are completely rushed. Having a smoothie really helps saving time since is super fast to make, but I can also drink it while I’m getting ready for work.

Yes, some people and/or so-called nutritionists will warn you “THAT’S A LOT OF SUGAR!” or something else that revolves around sugar consumption. But let me tell you right now, that is just a myth. There’s a clear difference between glucose and fructose; glucose in excess is bad; an excess of glucose with fructose is also bad; but fructose per se is not bad at all. Just ask the dozens of people who have managed to reverse multiple conditions and illnesses, by eating completely plant-based, like myself when I was diagnosed with Prediabetes seven years ago (also watch Forks Over Knives).

Ready to give this a try? Let’s get more into specifics. Quantity is very important. A small fruit smoothie is not going to keep you full all morning; this is something that takes some time to get used to. When I started, I couldn’t handle more than 12 oz of a fruit smoothie at the same time; I was so used to carb-y breakfast that I got full very easily but that didn’t last long at all. So, I started training myself into drinking more each week, until I finally hit the perfect quantity for me, which is around 20 oz.

What are the do’s and don’ts?

• ProteinDon’t: Commercial protein powders are filled with highly processed ingredients.
• • Do: Use natural sources of protein instead to help sustain your energy throughout the day.A small dose of raw peanut butter or a tablespoon of flaxseed is a great way of adding protein to a smoothie.
• SweetnessDon’t: Processed sugar helps no-one. Avoid adding sugar to your smoothie in any form, whether it comes from canned fruit or flavored yogurt. Plus, you’re likely to crash later in the day.
• • Do: Use fresh or frozen fruits should naturally sweeten your smoothie. You can also try adding beets or dates.
• GreenDon’t: Jumping straight to kale. This greeny leaf tends to be very bitter, you’ll end up disappointing yourself.
• • Do: Start with some spinach, as it’s easy to mask the flavor.
• LiquidsDon’t: Go with commercial fruit juices. These juices tend to have a lot of processed sugar.
• • Do: I personally just go with water, but a fresh unprocessed juice can be great for added nutritional value.

What to add to your smoothies for extra nutritional value?

• Ground flaxseed
• Chia seeds
• Spirulina
• Maca powder
• Cacao or carob powder

VeggieJeva’s Tips:

• Bananas are a great base for smoothies, freeze them to give your smoothies an ice cream-like texture.
• Although fresh berries are ideal, frozen berries last way longer and can save you some money in the long run.
• Invest in a high-speed blender, my favorite one is Ninja Blender. Honestly, I used to have a cheap $30 blender that didn’t do its job properly, and always ended up being a pain. I’ve been using my Ninja for 3 years now, and it’s still good as new.

Did you like this post? When you leave feedback it helps me improve and grow, leave me a comment below.

The post Benefits of Morning Smoothies appeared first on VeggieJeva.

So why take supplements? Ideally, no one would need to supplement, and we would meet our nutritional needs with nutrient-dense foods. Unfortunately, today our lives are filled with different physiological and psychological stressors and are often exposed to environmental toxins. It would be great if everyone thought that supplements are necessary, but for many, this is not the case. For me, even though I eat a lot of food, I have to admit, that due to my hectic work-study lifestyle, some of my meals aren’t full of nutritious value. This often reflects in: constant sleepiness, tiredness and sometimes with fatigue.

It’s important to mention that not everyone will need the same supplements, as we are all individually unique. The need of supplements will depend on age, pregnancy, people with limited food choices (allergies or conditions), people with unbalanced eating habits, and others.

Here are the supplements that I take for nutritional balance:

• Spirulina: While you may have only seen this as an ingredient in my green smoothies (on my Insta-Stories), spirulina benefits are profound. Taken on a daily basis it could help to revitalize health. Remember those environmental toxins that I mention above? Well, spirulina detoxes heavy metals (especially Hawaiian spirulina), it’s good for cardiovascular health, boosts energy, and gives my daily dose of B12. Even though I have it in powder for my green smoothies, I find it easier to take the right dosages with tablets.
• Biotin: This is a vitamin from the B complex family; it’s needed to metabolize and convert macronutrients present in the food we eat to forms that the body can easily use. This type of vitamin particularly helps with hair, skin & nails as it improves the keratin infrastructure in the body. Besides using it for the hair growth properties, I use it for better cognitive function, as it often aids in concentration and energy.
• Activated Charcoal: You might have seen this on much social media feeds in the form of face masks or even in ice cream, but the reality is that this is another amazing way to remove toxins. It also aids digestion, as it can neutralize substances that can leave the stomach upset.

Need help choosing the right supplements for you? When looking for supplements, ask yourself these questions:

• Where is it coming from?
• Does it work? Am I taking the right milligrams?
• Is this vegan-friendly? Non-GMO? Organic?

If you’re not sure which supplements to take, a simple blood test is the best way to determine if you’re suffering from a deficiency. Also, nutritionist specialized in plant-based nutrition can help with the making of your decision.

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