It’s pretty safe to say that gummies are widely known and loved throughout the enitire world. There are many vegans who crave these sweets, but can’t have them because of ingredients like gelating, which is an animal product. With this simple, super easy and super vegan gummies recipe, gelatin will seem like a thing of the past.
For this you’ll need:
1 cup of pulp-free juice
4 tbsp of sugar
4 tbsp of cornstarch
1 tbsp of tapioca starch
To make this vegan gummies recipe, whisk everything together in a pot until it’s well combined. Bring it to a low heat and whisk continuously until its color and texture look like in the video. Transfer it quickly into a mold of your choice before it sets, then refrigerate for 5 hours. After that, your vegan gummies are ready to enjoy!
Ask any vegan, and they will tell you this: more than just a diet, veganism is a lifestyle. Vegans who are dedicated to their practice avoid animal products and ingredients in all areas of their life, including what they put on their skin. If you’ve noticed lately, vegan skincare is taking over mainstream beauty as more and more conscious consumers choose products that are sustainable and free of any kind of cruelty directed to unsuspecting animals. However, what’s causing this shift is not just for people to stand for what they know is right. Vegan skincare products have incredible benefits you won’t find in other more traditional formulations.
Let’s break it down even further.
What is Vegan Skincare?
If you have an idea of what veganism is, it’s basically the same only that the products we’re tackling are those specifically for your skin.
A vegan skincare routine can be seen as a beauty hack as it has a ton of benefits, but it’s also more than that. Vegan skincare uses cosmetics and beauty products that do not contain any animal or animal-derived ingredients or by-products whatsoever.
What this means is that traditional ingredients you commonly see on the labels of non-vegan cosmetics and skincare products such as honey, beeswax, collagen, keratin, and lanolin are not used.
Other animal-derived ingredients that vegan skincare brands don’t incorporate in their products are hyaluronic acid, squalene, stearic acid, elastin, carmine, and silk. What these vegan brands tend to use instead are plant-based or synthetic ingredients.
Vegan vs Cruelty-Free: What’s The Difference?
You might think they’re synonymous, but the truth is that there are vegan products that can actually not be cruelty-free and there are cruelty-free products that are not vegan.
Some “vegan” products only claim to be vegan because they exclude the production process. So while the ingredients used may not necessarily contain any kind of animal product or by-product, they may have still been tested on animals.
Cruelty-free products can sometimes contain animal products even though they don’t test on animals.
If you really want to use skincare products that are both vegan and cruelty-free, make sure to do your research first. Find out if the brand you are looking into is true to their word.
What Are The Benefits of Vegan Skincare?
Now, you don’t necessarily need to be vegan to reap the benefits of a vegan skincare routine.
Vegan skincare products are not only healthier, cleaner, and kinder as compared to their more traditional counterparts, they’re also inclusive. They’re great for oily, combination, dry skin—basically, every skin type that exists.
If you’re still undecided, here are some reasons why vegan skincare should be on your beauty routine.
Kinder To Animals and Our Planet
Though skincare products take great care of our skin, it wouldn’t feel as kind if the products we are using hurt those who are innocent.
Skincare brands and products that are both vegan and cruelty-free make sure that no animals were harmed in their creation and production. When we consciously buy these better alternatives, we take part in actively lowering the demand for products that use animal ingredients or those that rely on animal testing.
The best vegan skincare products are also 100% natural and organic. These plant-based products don’t cause any harm to our environment after use as they break down into non-harmful components.
Furthermore, vegan brands tend to be very conscious of packaging. They opt for sustainable and easily recyclable materials instead of plastic.
Kinder To You
Our skin absorbs much of what we apply to it so if we’re opting for products that have toxins, harsh chemicals, or other harmful ingredients, just imagine the damage they could potentially bring to our skin.
Vegan skincare and beauty products typically contain fewer ingredients that will irritate or aggravate your skin or any skin conditions you may have. They also tend to have shorter ingredient lists so that you can understand exactly what you’re putting on your face and body.
Because they are often made with natural ingredients, vegan skincare formulas are packed with vitamins, minerals, and antioxidants that will nourish your skin to keep it looking and feeling fresh for longer.
Tips On Making The Switch
If you are planning on switching, the first thing to do is to research, research, and research. Educate yourself so that you can be better equipped as you begin your transition from the products you’re using now to a vegan skincare routine.
Remember to take your time. It’s okay to start small and slow. There’s no need to throw out all your current products in the trash—that will just be wasteful and counterproductive. Swap one or two steps in your routine first and the rest can follow. And know that by doing this small thing, you’re already creating an impact.
If you’re ready, take it a step further. Vegan skincare goes beyond the products you are using. At the end of the day, the health benefits of a vegan diet coupled with an active lifestyle can help keep your skin and your body strong, young, and in great shape.
Embrace meat-free Mondays or go flexitarian when you can. Try easy vegan recipes once you’re a little more confident and comfortable about it. All these little things add up.
With a vegan skincare routine, you can keep your skin healthy and radiant and take care of the planet and all its animals at the same time. So try it out for yourself! Your skin—and Mother Earth—deserves it.
Paris has been described countless times as the City of Love, a romantic, beautifully creative and pulsating city. When in Paris, it’s impossible not to embark on an amazing gastronomic journey, and anyone with a head on their shoulders wouldn’t hold back in discovering new restaurants and seeing what the fuss over French food is all about. But what if you’re a vegan? Or, even better, what if you’re looking for vegan options for a perfect date? It can be daunting to take your chances in a foreign country, but if you’re after some recommendations of vegan dating spots in Paris, look no further. With this guide, you can find the perfect option for you, without having to worry about the menu, and hopefully it can also help you find a perfect date!
Wild & The Moon is a wonderful place to take your date – from the food to the decorations of the café, with beautiful plants and an artistic yet natural atmosphere – that also reflects in the food they serve. If you are into healthy meals and organic ingredients and food then this is the place to go, a place where they think in an ethical way. From detox juices to superfoods and superbowls, the food here is healthy all the way through – with no refined sugar, gluten or dairy. If you are in for a quick drink to warm more than your heart then the matcha latté with a twist of Hawaiian spirulina is a must. Never has spirulina tasted so good in a drink before. If you wanna grab something to eat, you can find just about everything your heart desires from breakfast, lunch, dinner and dessert with a menu full of spectacular things.
If you want to take the sweet route, then you should definitely make a pit stop at Cloud Cakes, especially if you have a sweet tooth – even though they serve proper meals for breakfast and lunch as well. The decoration resembles a mix of american and french design. It looks very nice and comfortable. Try a tasty cupcake or a cake or split something yummy with your date and the afternoon will be unforgetable!
Aujourd’hui Demain is a perfect vegan dating spot in Paris for those who like something a little outside the box, as it is a shop, a supermarket and a café, all at once. It’s very cute and always vibrant, with several people coming and going to shop or have a bite to eat. This is recommended especially to those who love a solid meal. There’s plenty of brunch options, vegan burgers and all kinds of delicious to please even the pickiest of vegans!
42 degrés serves food of the highest quality – raw food is here to stay! If you are a hopeless romantic looking to go out on a classic date in a classy restaurant, this is the place to go. Take this opportunity to dress up if that’s your thing, but you can also go casual if it’s not. This vegan dating spot in Paris is a great pick to have a dreamy, relaxing and romantic evening
Sol Semilla is a great place. It has a little supermarket too where they run their business in sustainable and ethical terms. They sell, for example, superfoods too. If you are into a warm drink, you need to visit Sol Semale and try the one spiced with tumeric – it is very healthy and tasty.
Health inside has a funky look, and they serve great food. Here you’ll find both hearty and lighter options, so there’s something for everyone. It’s located in a lovely street called Rue Charlot, which is so nice that it can make any trip to Paris that much better. When you’re taking someone out to see some of the best vegan dating spots in Paris, this one is sure to impress!
Meet Wil and Nate, who found each other on Veggly and fell in love at first sight – or should we say love at first text? They told us one of the most beautiful stories we’ve received so far from couples who met through the app. Now, we would like to share this inspiring modern love story with you!
“I just want to say how happy I am to have found Veggly. I had enough with dating women who just couldn’t understand my ethical concerns regarding animals. Me being vegan and them being non-vegan was something that became a recurring issue. And working from home as a professional artist didn’t exactly give me many opportunities to meet women, let alone the right women. Therefore, I decided to search for a veg-friendly dating app in hopes of finding a better match. I got an account with Veggly and was happy to know that there were others out there who cared about the things I cared about.
My work, however, consumed me, and for months I hadn’t yet dated anyone from the app, that is, until June of 2020. I opened up Veggly and there she was! Her name was Wil. She was so beautiful and she was vegan too! It was her first day on the app. We started chatting, and quickly took our conversation to Instagram, and then Skype. I lived in Tampa. She lived in Miami. We were both over four hours away from each other, but that didn’t stop us from getting to know one another. We spent two and a half months talking every day before meeting in person. So, by the time we met, it didn’t take long for me to ask her to be my girlfriend. We became a couple in September of 2020.
While our relationship continued to be long distance, we made the effort to visit each other on weekends. Sometimes she’d come to Tampa. Sometimes I’d go to Miami. And other times we’d meet in the middle – exploring beaches, canoeing rivers, and camping in the wilderness. It was so much fun to have the opportunity to spend time with her, and it was always comforting to know that our diet and our ethics were never going to be an issue. Eventually, after months of long distance dating, Wil accepted a remote position, which gave her the opportunity to move to Tampa! Since her move, we’ve had the opportunity to grow together, and to know each other more deeply. In September of 2021, one year since we met in person, I happily asked Wil to be my wife. Without hesitation she said yes! We are grateful to have had the opportunity to meet each other. We are so excited to start the rest of our lives together. Wil tells me that she almost didn’t sign up, but that her brother encouraged her to, because she “could find the one!” Well, turns out, she did. And it only took her one day! “
My favorite place where you can buy high equality denim jeans, that are good for you and the world. They use recycled cotton and organic cotton. Their goal is to make circular jeans, both in the environment and social. They recycle items, and re-design items, of f.x.. your old jeans. The old jeans are always recycled after use.
Furthermore they share, you can lease a couple of jeans. That means that you can pick a couple of jeans and sign up, get your discount if you have an old pair, that you can send in. After that you can lease a second pair of jeans. Keep them or swap the item. After 12 months, it is your jeans, fully paid, and you can keep the jeans or swap for a new pair.
The reason they started with jeans was to make the pollution smaller in the fashion industry, the second most polluting industry in the world. They always want the jeans back after use to make the world a better place 😉 Check them out and learn more about their design on www.mudjeans.eu
Noumenon is a fantastic vegan fashion brand, here you can shop cruelty-free. They also sell clothing from other designers. But I wanna talk about Noumenon.
Here you can buy nice and cool design. Their clothes are produced with linen, cupro, organic cotton, and Tencel.
Furthermore they use recycled and surplus materials. Every fabrics and materials starts its journey in Europe to reduced the CO2. First it started with the fact that she wanted to find an ethical, yet beautiful design, and then she decided to start her own, which is high ethical yet sophisticated she describe her clothes. For me it is sincerely worth paying attention to. It really is a sophisticated, chick, pretty, well-thought, eye catching and cool design that I would love to wear. They have terms, and they follow them, it is amazing. Check them out and learn more about their design www.nou-menon.com
Nae Vegan Shoes
If you are out and about to find new shoes, then look for Nae Vegan Shoes. Their design is excellent. I absolutely love it.
They are highly ethical and use fabrics so sustainability and recycling is not a question or a problem. They make their items f.x. of cork, organic cotton, recycled plastic bottles and pineapple leaf fibers. Their shoes are classic with a twist of something new I think. New ways of making shoes, hot design both to the calm consumer and the high fashion minded.
They also make nice sneakers to a good walk. And a couple of nice high heels if you are out for a cocktail. Get what you need, it should not be hard to find, in a place like Nae Vegan Shoes. Maybe you need sandals to walk to the beach to, or boots to take a walk in the snow. You can get what you need in their store. Check them out and learn more about their design www.nae-vegan.com
Do you have other vegan fashion brands you shop? Tell us in the comments 🌱😊
Whoever came up with the idea that a vegan diet can’t sustain a healthy and strong body clearly forgot to tune in to the Olympics. Vegan olympians are the athletes who not only advocate for a more conscious and responsible lifestyle, but also prove that it is entirely possible to go above and beyond getting enough proteins for a healthy diet by going plant-based. Here is a list of a eight high-level vegan olympians who went public about their vegan diets:
1 – Meagan Duhamel
Duhamel is a two-time figure skating champion and has been a vegan athlete since 2008. The silver medal winning Canadian initially stopped consuming animal products as a way to prepare for the Olympic Games, but ended becoming a full-time vegan and even engaging in animal activism. Her favorite cruelty-free dish is nachos, but during training she goes for high-energy, high-protein snacks like seeds and protein bars.
2-Venus and Serena Williams
This iconic sister duo has been a staple of competitive tennis for quite some time now. Vegan Olympian Venus Williams transitioned to a plant-based diet after being diagnosed with Sjögren syndrome in 2011. Serena went vegan later, in 2017. For training, the sisters prioritize foods like lentil, rice and potatoes. If you’re like us and can’t get enough of Venus and Serena, don’t forget to check out King Richard, a new movie coming out in November, starring Will Smith as the legendary vegan olympians’ father.
Carl Lewis is one of the most famous and celebrated athletes, having won a whopping nine gold medals. Having been a vegan since the 1990s, Lewis has spoken out about how important a plant-based diet has been to his success.
The 2020 Tokyo Olympics has finally officially introduced skateboarding as an Olympic sport and this brought a lot of attention to a new roster of athletes. Among them is Micky Papa, a professional skateboarder who gradually transitioned to veganism a couple of years ago. The vegan Olympian has vouched for a diet with plenty of roasted veggies to boost training sessions.
Voyevoda has scored two gold medals for the Russian Olympic team during the 2014 Sochi Games. Initially, the lifestyle switch was motivated by his health and performance as a professional athlete. However, the ethics of veganism and the fight for animal rights have since become equally important to him.
This Australian sprinter proves that a vegan diet definitely doesn’t make you weaker. Armed with protein filled meals, including meat substitutes like vegan chicken, Morgan Mitchell can tackle any training session.
Bodybuilding is frequently associated with eating copious amounts of meat in order to grow more muscle mass. However, this vegan Olympian has broken major stigma around bodybuilding, and has been a vegan since 2014. According to Farris, a vegan diet is not only enough to make sure he’s in top shape, but also very important in his recovery process.
8-Marta Vieira da Silva
Currently a player for the Orlando Pride soccer team, Marta made waves in Brazil by being highly successful in a sport dominated by men. She was vegan for almost a whole year before going public about it in her YouTube channel, where she has shared some vegan recipes.
Choosing a vegan lifestyle is not only about your dietary preferences; committing yourself to a genuinely vegan and cruelty-free lifestyle extends to all other areas of your life, from beauty and personal care products, fashion items like shoes, bags, and clothes, cleaning supplies for the home, furniture and home decór, since animal products happen to be found in a number of things you may not even imagine, and even when products can be vegan, which means that they don’t contain animal products, they may have been tested on animals, which is why it’s important to go for cruelty-free options as well.
If you want to know more about the basics of how to go vegan and have a truly committed vegan and cruelty-free lifestyle at home, keep reading to learn what the experts told us.
As a new vegan, what are the staple foods that should never be missed in your pantry?
Nutritional Yeast – Fortified nutritional yeast is an essential vegan pantry staple making sure you get enough vitamin B-12, naturally found in meat. Often referred to as ‘nooch,’ it can be an acquired taste that adds umami and ‘cheesy’ flavor to your meal. It can be stirred into recipes towards the end of cooking. Or try sprinkling it over the top of pizza, salads, soups, pasta dishes, etc. I recommend starting with a small amount, adding more as you get used to this savory ingredient.
Cashews – When you’re looking for dairy alternatives, raw cashews work wonders in everything from vegan mac and cheese, vegan queso and alfredo, cashew ricotta, vegan cheesecake, vegan cream, and more. Those who are free of nut allergies will benefit from adding this versatile nut to your pantry. They blend up creamy smooth in seconds with a quick soak, and you will never miss dairy again!
Legumes – Whether dried or canned, stocking a variety of legumes such as lentils, beans, and peas is a must. They are extremely versatile and the main protein in a vegan diet. Not only are they inexpensive and extremely versatile, but legumes are also low in fat, high in protein and fiber. Plus, they carry essential micronutrients and phytochemicals to keep you at your best.
Spices – Although they are not really a food, having a good assortment of spices on hand will enhance your plant-based meal. I love the simplicity of simple salt and pepper, but spices and herbs can make all the difference and make your recipe come alive. I recommend sourcing the freshest dried spices and using fresh herbs whenever possible.
What kind of vegan options can we have at home as meat substitutes that provide the proteins required?
The first thing that people need to know is that most of us eat too much protein, and unless you are only eating vegan junk foods, the likelihood of you not getting enough protein is slim to none.
Please check out this video (from 2014) by Dr. Michael Gregor in which he answers the question: “Do vegetarians get enough protein?”. As he states in the video: The average requirement is 42 grams of protein a day. Non-vegetarians get way more than they need, and so does everyone else. On average, vegetarians and vegans get 70% more protein than they need every day. Dr. Gregor also has a great cookbook: The How Not to Diet Cookbook.
In your experience, what are the Do’s and Don’ts when someone starts to adopt a vegan lifestyle?
“Taking the first step is always the hardest”, but becoming vegan has never been easier than it is right now. So many new options – buying food, dining out, clothes, personal care items, sources of information etc. Everything points to an easier lifestyle than ever before.
What can I eat? – Meat, milk products, eggs, seafood, it’s easy to think that your diet will be seriously limited, but this is simply not true. Most peoples’ diets are very limited by what they choose to base their meal options around. There are a vastly larger number of fruits and vegetable options to base your meals on than animal-based options. Also, for an easy transition, there are also a huge number of faux-products – meat substitutes, dairy-free milks, cheeses, pastries, and ice-creams. You don’t have to forego your fave dishes because these days there are plant-based replicas. It’s just a case of finding the shops and outlets where you can buy them from. And it’s the same with dining out – the hardest part is getting started. Once you familiarise yourself with the local vegan-friendly options, you will find that you can eat at most places, and maybe you just do should not want to support places that do not cater at all to vegans. If you find yourself really short of options, try Italian, Indian, Chinese restaurants – you can always find a few options in these places.
Important foods for vegans – everyone needs to consume essential minerals, vitamins, and other components to ensure optimal health, and vegans are no different. Thankfully a well-planned vegan diet lends itself very well to good health. Most dieticians recommend only a vitamin B12 supplement for vegans since modern living has stripped food of this essential item. However, often vegan-friendly milks, margarines, cheeses, yogurts, even cereals will be fortified with B12. Other vegans take vitamin D supplements if they live in less sunny climes. Yet others take fatty acid supplements, however, studies indicate that most people can synthesize what they need. But the truth is that everyone should follow a healthy diet and you might find that your own supplement requirements are different. You can find many recommended vegan nutritionists online to allay any concerns.
How to tolerate the talk – Being vegan can be very challenging, especially when it comes to the thoughts and reactions of non-vegans, whether they be friends, family, co-workers, or just people you meet. Chances are you will be ridiculed, warned about your health by self-appointed “health experts”, treated to attacks from home-spun irrational philosophers, even ostracised. And the crazy thing is that this is usually from the most ignorant.
The trick is to be prepared. Dealing with these issues is challenging at the start, but the more often you address them, the more confident you will become. You will soon recognize the most familiar lines and build up your own stock answers to them. Remember that science and philosophy are on your side. There are plenty of online resources to help you, including vegan Youtube channels. And try to adopt an engaging and positive approach wherever possible because you are now an advocate for doing the right thing.
Staying the course – Making the transition can appear daunting but do not despair; you are not alone. There are more like-minded vegans than you might imagine, wherever you live. “A problem shared is a problem halved”, so get involved in on-line vegan communities such as Facebook or forums, or join local vegan clubs. And if there isn’t one, start one!
What are the benefits of a vegan diet on our overall health?
In a socio-cultural and economic environment, with large-scale publicity aimed towards influencing the consumption of products and, as consequence, diets, we grow up with the idea that we need animal products such as meat and milk to achieve good health and, many times, social status. However, a strictly vegetarian diet is filled with all the nutrients our bodies need and is scientifically proved to be effective in keeping the body healthy at any stage of a human being’s life.
There are many studies that report the benefits of being vegan and following a plant-based diet. This kind of diet tends to offer more fibers, antioxidants, as well as being even richer in potassium, magnesium, and vitamins A, C, and E.
According to the American Heart Association, this type of diet is also effective at preventing cardiac diseases. A study was carried out by the association with 100 participants with pre-existing heart conditions to rate the performance of heart functions for patients with omnivorous and vegetarian diets. The vegetarian diet was shown to significantly reduce systemic inflammation and improved the lipid profiles for the patients, while this wasn’t the case for those with an omnivore diet.
Among other benefits of being vegan is the potential to reduce risks for some types of cancer. Regularly eating vegetables may reduce the risk of cancer by 9 to 18%. Among the cancers that we can reduce the chances of risk, we have prostate cancer, colon cancer, and breast cancer.
It can be observed that plant-based living is not only healthy and diverse but can also help us live better and longer.
How do you know when a beauty product is cruelty-free? What should we be looking for?
First, check to see if the beauty brand is listed on Leaping Bunny’s Cruelty-Free List or PETA’s Beauty Without Bunnies List. You can also check my cruelty-free brands list. If the brand is in either of these three spots, great! It’s easy to tell they’re cruelty-free.
If it is a smaller brand, such as an indie brand like Necromancy Cosmetica, Fyrinnae, or Sydney Grace Co, you’ll want to check their FAQ page or about page to see if they list their cruelty-free status. Most indie brands will be very transparent. Necromancy Cosmetica, for example, states that their lipsticks are made with 100% vegan materials that have never been tested on animals.
If a brand isn’t on Leaping Bunny’s, PETA’s, or my cruelty-free list, and they don’t have the details in their FAQ page, you’ll need to email them.
The questions I typically ask a new brand now are as follows: (these questions were created with my bestie Jen from My Beauty Bunny 1. Is your company certified by Leaping Bunny/CCIC? 2. Are the products vegetarian? (no animals killed for the products – i.e. some forms of collagen, squalane, etc.) 3. Are the products vegan? (i.e. product ingredients that come from animals like lanolin, honey, milk, etc.
Are the finished products tested on animals by the company, a parent company, a third party or an affiliate company? 5. Are the products tested on animals during the production process by the company, a parent company, a third party or an affiliate company? 6. Do you have documents from your ingredient suppliers to show that they are not testing on animals for your brand or any other brand? 7. Does your manufacturer purchase any ingredients from laboratories that conduct tests on animals? Do you have documents to support this? 8. Are the products sold in any markets where animal testing is required by local law and regulations (China, etc)? 9. If the products are sold in China, please explain how you are avoiding pre-market testing (are you aligned with PETA or Leaping Bunny)?
The information you’re looking for is whether or not the brand tests on animals or if the brand contracts out to their manufacturers/suppliers/a third-party vendor for animal testing.
What kind of materials should we look to incorporate in our home to make it vegan and cruelty-free?
Decorative Pillows:“Covers made from linen, bamboo, and organic cotton are healthier alternatives to leather and wool. They are free from harmful chemicals, vegan, and super soft.”
Pillow Inserts:“Consider rubber, kapok, or buckwheat fill for your decorative pillows instead of foam. These fills, unlike foam, are completely organic and free from off-gassing (the harmful chemicals that foam releases). They are also vegan.”
Sofa Cushion Filling:“When a sofa, for example, is touted as faux, make sure you check the fill. The upholstery can be a faux leather or velvet. However, the foam cushions underneath can be wrapped in feathers or down.”
Comforters and Blankets:“How yummy to wrap yourself in a soft thick cotton, bamboo, or faux fur blanket. These are much healthier, kinder options that contain less chemicals than a wool or down-filled blanket.”
Rugs:“I’m a fan of cotton, hemp, jute, and sisal. They are affordable, organic, and have fewer chemicals than wool or silk rugs. Plus, there are endless styles and patterns that are non-animal based.”
Printed Fabrics:“Printed fabrics are beautiful and come in endless prices and styles. Try to find fabrics that use natural dyes that are either vegetable or water-based.”
What tips can you give us to start a vegan lifestyle and actually stick to it?
Our Top 10 Tips to Get You Started
It’s all in the planning!
Don’t wake up on the first day of your vegan adventure without having thought about what you might eat! That is the absolute quickest way to fall off the wagon. Ahead of time, have a think about your first day’s meals and buy plant milk for your breakfast and coffee or tea, some dairy-free butter for toast or sandwiches, and something tasty for your dinner.
Some people find making a weekly meal planner helpful, so they always know what they need to shop for and what they will be eating.
Look out for accidentally vegan foods
There are so many everyday foods that just happen to be vegan, so open up your cupboard and take a look. Pasta, rice, peanut butter and Marmite, most breads, tinned tomatoes, chickpeas and kidney beans, jam and marmalade, coconut milk, curry pastes, tomato puree, baked beans, many crisps, crackers and biscuits, herbs and spices, many gravy granules, tea, coffee and fruit juice… There is a good chance that half the foods you already eat are vegan!
Ease yourself in
There is no need to reinvent your whole eating habits. If you like a sausage sandwich, have one – just make sure the sausages are vegan. If you want ice cream, go ahead. There are dozens of different delicious flavours out there. You can have almost everything you had before in a vegan version, so just switch like for like.
Veganise your favourite dishes
Again, there is no need to adopt a whole new eating regime. If your signature dish is lasagne, make a vegan version with soya mince and plant milk for the béchamel. If you love a morning fry-up, you can make it with vegan bacon and sausages. Whether you cook curries, casseroles, soups, stews, pies and pasties, roast dinners, cakes, desserts or anything else, simply veganise it.
When you’re ready, branch out
Many people find that becoming vegan opens up a whole new world of recipes and ingredients, and rekindles their love of great food. Once you’ve got the hang of the basics, why not jump in and try some brand-new recipes (there are thousands online) and see if it ignites your culinary passions.
Keep snacks to hand
Don’t get caught out! It’s really easy to pick up vegan snacks in most places but not everywhere, so make sure you keep a bag of nuts, a chocolate bar or some fruit in your bag or car just in case.
Not every vegan product will work for you but just because the first cheese you try or the first latte you make doesn’t hit the spot, don’t rule out all other cheeses and plant milks. There are so many different ones to try – cream cheese, melty cheeses, nut-based, coconut-based, soya-based, all flavours and lots of different brands and styles; and as for milks, you’ll find oat, hemp, almond, coconut, rice and soya. Try them all, and you will soon find your perfect match.
Like eating out? Download the HappyCow app onto your phone and let it guide you to your nearest restaurant, café or shop where you can find vegan food wherever you are in the world.
Find your tribe
It’s easy to feel isolated as a new vegan but there are millions of us out there. Find your local vegan meetup group and make like-minded friends in real life or search online for vegan groups that interest you. From vegan runners to bakers to knitters; from vegan weightlifters to fashionistas to activists. They’re all there waiting for you.
Be kind to yourself
Everyone makes mistakes. Whether you ate something non-vegan accidentally or simply gave in to temptation, it’s OK. It doesn’t mean you are no longer vegan; it just means you are human! Chalk it up to experience and move forward.
What mistakes should be avoided when transitioning to a vegan lifestyle?
First things first – don’t be too hard on yourself. Some people find it easier than others to give up animal products completely from day 1, but others may go back to their normal eating habits from time to time, and both are ok; that’s just part of the process. Don’t beat yourself up for “not doing it right”.
Next, try to avoid vegan junk food. Most people think that just by being vegan, you’re automatically healthier, but that’s definitely not the case if your daily meals just consist of burgers and pizza. I highly recommend you do your research and have lots of healthy vegan recipes on hand to experiment with. Personally, I’m a fan of adding at least 50% raw food into your daily meals as that gives you lots more nutrition. Try dividing your plate in half – fill half your plate with something cooked and make the other half a salad.
Lastly, don’t worry about protein and calorie counting. It is very easy for a vegan diet to meet the recommendations for protein. In fact, vegetarians and vegans actually average 70% more protein than they need every day. Just make sure you have plenty of variety, listen to what your body needs (not craves!) and enjoy your food.
-Anya Andreeva, founder of Live Love Raw and author of “How To Be A Raw Foodie”.
What recommendations can you give us to raise vegan children?
Raising vegan children can come with a set of unique challenges for parents. Talking to children about veganism from an early age can be a daunting task. Especially as reasons for being vegan are not always kid-friendly. However, it’s important to be transparent with your child about why your family is vegan, even if it’s a little uncomfortable at first. There are a lot of resources out there from vegan children’s books to vegan subscription services like Vegancuts. After all, as a parent, you never want your child to feel like they are “missing out”. At Vegancuts we curate 100% vegan snack boxes each month to showcase the very best vegan products on the market. Embracing fun experiences like subscription boxes go a long way to ensuring your kids don’t feel “left out” – and who knows, it might even make their friends jealous!
Why is it important for vegans to supplement with B12 vitamin? Why is this necessary?
Vitamin B12 used to be found in the soil where we farm our food. But over the centuries of over-farming, our soil is mostly barren of naturally occurring B12, which leaves no plant-based sources of it (although it’s worth noting that B12 deficiency rates are about the same in both vegans and non-vegans alike). B12 is a very important vitamin, and deficiencies can have symptoms ranging from sluggishness all the way to irreversible brain damage! A deficiency can take years to develop, as we can store it in our livers for 3-7 years, so even if you haven’t supplemented for years and your blood tests are fine now, it doesn’t mean that they will be down the line. With vitamin B12 supplements being so affordable and readily available, there is no reason not to take the supplement and stay healthy — vegan or not.
– Dani Taylor, Vegan Strong Assistant Tour Director, Author, Vegan Strength Coach, and Natural Bodybuilding Athlete
As you can see, nowadays, you can find vegan options for almost everything you need to move forward to a fully vegan and cruelty-free lifestyle. As more of us choose this way of living, more products will be offered in the market to cover all the needs of this growing trend all over the world.
Here are some benefits of being vegan and how we contribute to the lives of animals, the environment and our own health in the course of one year.
The fundamental premise of veganism is to save animal lives, even if at a limited capacity. This means taking an ethical stance in favor of those who suffer throughout all levels of human consumption: food, clothing, accessories, cosmetics and events. In our daily lives, this seems like a long list of chores, but avoiding certain kinds of consumption is possible and can have many positive results. We become more aware and responsible with all forms of life.
Animal exploitation lies at the center of a series of harmful consequences, like the violation of animal rights as sentient beings capable of feeling pain, fear and demonstrating happiness and love. The environmental devastation promotes climate changes, increased pollution, emission of greenhouse gases, expropriation of native people and the expulsion and death of animals in their natural habitats. For humans, animal consumption might also be unhealthy.
“If anyone argued that discriminating and exploiting non-human animals is justified because they are less intelligent, or because we are stronger and more powerful, then we’d have to accept that this kind of exploitation may also be applied to humans who are weaker and less powerful. That would mean discriminating against members of our society who are too young, too old, too sick. Who would stand for that?” animal-ethics.org
The benefits of being vegan are in three fundamental concepts for the harmony of life on Earth: preservation of the dignity and life of all animal species, including humans, environmental protection and health.
How many lives can a vegan save in one year?
One vegan can save on average one animal per day and up to 582 animals per year. The author of this research is Harish Sethu, a professor at Drexel University in Philadelphia, US, a PhD in electrical engineering. This estimate was published by the website Counting Animals.
To reach this estimate, Harish used data about the amount of animals who were killed for food in the United States and population size. With most aquatic species being killed, the result was somewhere between 371 and 582 animals yearly.
To achieve a more accurate number, he had to exclude vegetarians and vegans and divide the total number of killed animals exclusively between the meat-eating population.
However, this research’s conclusion is fairly conservative, given that it doesn’t account for animals killed by the egg and dairy industries, which could make the figure even higher. It’s important to emphasize that the aquatic animals who are “accidentally” killed by the fishing industry, thousands of them, also don’t factor into this data.
Still, vegans’ generous and compassionate ideals save hundreds of lives every year.
According to a report about land use and climate change from the IPCC, an international panel that assists the UN, the scientis Marta G. Rivera Ferre explains how chicken and pork consumption currently represents 77% of animals raised to feed the world, and 22% is beef.
Each of these species contributes to climate changes in a different way. The ruminantes emit methane gas with heating potencial 28 times bigger than CO2 and can stay in the atmosphere for up to ten years. Monogastric animals, which are no ruminant, emit nitrous oxide and CO2, which can stay in the atmosphere for up to 100 years.
To the UN for the Food and Agriculture Organization (FAO), livestock is responsible for 18% of greenhouse gases, much more than all of the public transportation exhausts in the world. Including its by-products, livestock accounts for at leat 32 billion tonnes of carbon dioxide (CO2) every year, that is, 51% of all global greenhouse gas emissions.
Water resources, shallow or underground water available for all kinds of regional uses or water basins are also highly affected by livestock. Water consumption for animal agriculture varies between 33 and 75 trillion spent gallons annually. Only in the United States, agriculture is responsible for 80 to 90% of water consumption.
According to Michael F. Jacobson, to the Center for Science in the Public Interest, feed production for livestock consumes 56% of water in the United States.
With livestock, there is excessive water spending across all of the industrial spectrum, whether it is for the production of eggs, dairy and leather, but also for the production of meat itself. In a conservative estimate, it take more than 2 thousand gallons of water to produce 2 pounds of beef, but this figure can go up to 4 thousand gallons.
Animal consumption directly affects the environment. Water waste, deforestation and CO2 emissions.
What are the benefits of being vegan? In one year, one vegan can avoid the waste of:
401,504 gallons of water Deforestation of an area of 14,929 ft² 8,933 lbs of CO2 (cowspiracy.com/facts)
In a sociocultural and economic environment, with large scale publicity aimed towards influencing the consumption of products and, as consequence, diets, we grow up with the idea that we need animal products such as meat and milk to achieve good health and, many times, social status. However, a strictly vegetarian diet is filled with all the nutrients ouar bodies need and is scientifically proved to be effective in keeping the body healthy in any stage of a human being’s life.
There are many studies which report of the benefits of being vegan and following a plant based diet. This kind of diet tends to offer more fibers, antioxidants, as well as being even richer in potassium, magnesium and vitamins A, C and E.
According to the American Heart Association, this type of diet is also effective at preventing cardiac diseases. A study was carried out by the association with 100 participants with pre-existing heart conditions to rate the performance of heart functions for patients with omnivorous and vegetarian diets. The vegetarian diet was shown to significantly reduce systemic inflammation and improved the lypidic profiles for the patients, while this wasn’t the case for those with an omnivore diet.
Among other benefits of being vegan is the potential to reduce risks for some types of cancer. Regularly eating vegetables may reduce the risk of cancer in 9 to 18%. Among the cancers that we can reduce the chances of risk, we have prostate cancer, colon cancer and breast cancer.
It can be observed that plant based living is not only healthy and diverse, but can also help is live better and longer.
Check out these amazing tips and learn more about vegan nutrition
The fitness world is one that has long been dominated by people who advocate that eating animals is the best way to build muscle. Vegan nutrition is here to change this.
Although it is easy to buy into the science of why we should be eating meat if we want to bulk up, it is not necessarily true. Fortunately, this is a myth that is being increasingly debunked within the industry.
Thanks to plant-based fitness pioneers, such as Patrik Baboumian, Torre Washington, and Jon Venus, the idea of bodybuilding on a vegan diet is becoming much more widely accepted and understood.
“As a transgender vegan working within the fitness industry, I regularly come up against opinions and attitudes that conflict with my own lived experiences. When it comes to talking about vegan nutrition, this is a topic that I have found to be particularly delicate to navigate with clients and other professionals. The balance between offering the best-personalized advice that does not conflict with my beliefs has occasionally been a fine line to tread.”
Protein, Protein, Protein
The idea that we all need to be drastically increasing our protein intake to build muscle is one that I definitely feel has been slightly exaggerated. This is something that some people working within the industry are guilty of perpetuating, as well as those who seek to sell protein-packed products to fitness enthusiasts.
When you consider that the global protein powder industry is expected to be worth $30.5 billion by 2027, then it is not really difficult to understand why this marketing message is so commonplace.
The truth of the matter is that the average person who is not exercising will generally only need to consume 0.8g of protein per kilogram of bodyweight each day.
This amount should be increased if you are very active or consciously trying to build muscle and get stronger. Towards the highest end of the scale, a person who is going to the gym to lift weights regularly should eat as much as 2g of protein per kilogram of bodyweight every day.
So, what does this actually look like?
For me as someone who weighs 60kg, if I was not exercising, I would aim to consume 48g of protein a day.
Since I lift weights four to five times a week, I have increased this number to 1.5g per kg, which means I aim to get 90g of protein in my diet every day.
For me, this is not really an outrageous amount of protein, but will of course differ depending on how much you weigh.
By dividing this protein up with each meal throughout the day, you can ensure that it is always a manageable and reasonable amount to include.
If you are wondering just how simple it is to get a decent amount of protein, consider as an example that just two tablespoons of peanut butter contains around 8g of protein, which is the same amount of protein you will get from a cup of quinoa.
For easy ways to add more plant-based protein to your diet, include:
You can also find fantastic vegan protein powders to supplement with a shake after every workout. I absolutely love the Huel Black Edition for this very reason, as it allows me to make sure I always have a decent dose of protein. Black Edition Huel has more protein and less carbs than the typical product, so it is perfect for building muscle.
What About Creatine?
Creatine is a supplement that is used to improve athletic performance. It has the potential to boost strength and promote muscle gain.
Dietary creatine is found almost exclusively in animal meat, so it is especially beneficial and advisable for vegan gym goers to supplement it. However, it should also be noted that creatine is actually present in very low levels in meat, and it is therefore advantageous for everyone to include it as a supplement.
More than 700 human studies have taken place to investigate the safety and efficacy of creatine, with results highlighting that it is both safe and effective.
So, how much creatine do you need?
Adding 5g of creatine to your diet every day is a universally decent amount. Personally, I make myself a litre bottle of orange squash every morning and add my creatine powder into that. I will then drink this throughout the morning before heading to the gym later in the day. You can also add your creatine to your protein shake, or simply to water.
In terms of timing, it does not really matter when you take your creatine as long as you aim for 5g every day.
A Varied and Balanced Diet for proper vegan nutrition
In order to reach your fitness goals in the gym, it is so important that you pay attention to what you are eating.
It is equally important to remember that following a vegan diet does not automatically mean you are always adhering to a healthy diet. This is such a common misconception due to some people with little experience of plant-based eating tending to have a distorted idea of what vegans actually eat.
Luckily for those of us with a sweet tooth, there is an endless range of vegan junk foods on the market today, such as ice cream, chocolate, sweets, ready meals, processed fast foods etc. While this is good news for our taste buds, it can make eating well all the more difficult because there is so much temptation.
Personally, I’ll choose chocolate over getting ripped abs any day. I believe it’s important to enjoy food and not to demonise specific food groups or choices. However, this is something that I understand I have to enjoy in moderation if I do not want to sabotage my training overall.
For those people who are looking to make a serious start with getting fit and working out, eating a diet that prioritises healthy foods is going to be a good move.
This means more plant-based proteins, more fresh fruit and vegetables, eating complex carbohydrates instead of simple ones, and eating healthy fats while avoiding saturated fats.
Nutrition can be a confusing topic to delve into, but it can be made simpler by choosing to eat foods that ARE ingredients, instead of eating foods that HAVE ingredients.
What do I mean by this?
Basically, any food item that you can enjoy in its whole form, such as fresh fruit, fresh veggies, grains, nuts, or seeds, is an ingredient. These are foods that we can generally all safely enjoy more of.
Foods that come in a packet with a long list of ingredients on the back are more likely to be high in calories, high in saturated fat, high in refined sugar, and also potentially packed full of any number of chemical additives that can cause chaos in the body.
Get Enough Calories
If you are following a healthy plant-based diet, then you might find that you do not always get enough daily calories to support your fitness goals. This is especially likely to be the case if you are following a low-carb plant-based diet.
When you are trying to build muscle then you will need to make sure you are eating enough. The specific number of calories that you need will depend on a number of different factors, such as your body composition, how active you are during each day, and how hard you are training.
Can an app help?
Using an app to track your food is certainly not for everyone and is something I would never recommend for people who have experienced disordered eating. However, for people who struggle to eat enough during the day, food tracking apps can help you to stay on top of this.
By tracking everything you eat, you can not only conquer your calorie needs, but also ensure you are getting the right mix of macronutrients (carbohydrates, fat, and protein).
I find that this is a helpful thing to do for a few days every month, just to make sure that food goals are more or less being achieved.
If you do not want to use an app to track your food, then you might try following a food plan that has been specifically designed for your individual requirements.
If you are recently getting started with a new gym regime or are keen to embark upon one, it is important to ease into it gently. Allow your body the time it needs to adapt to a new exercise plan and be sure to take adequate rest days in between workouts.
When it comes to your vegan nutrition, making small changes is always going to be much more sustainable than switching your entire diet all at once. So, evaluate your current eating habits and then begin with one positive change at a time.
“In terms of my own fitness journey as an ethical vegan, it was incredibly important to me to find ways to eat to support my fitness goals without compromising on my morals. Fortunately for me, and for everyone else who is vegan for the animals, it is actually quite easy to do this!”
Alix Coe is a non-binary/trans-masc personal trainer working with the queer community globally. Alix is vegan for the animals, and they are excited to encourage body positivity, vegan nutrition and plant-based eating through their fitness work. Alix lives on their boat by the sea in Brighton, UK, with their gorgeous dog Lex.
To learn more about what they are up to, and vegan nutrition head to their website – www.coefitness.com.
Start a Vegan Diet on Earth Day! That’s the best thing you can do for your planet!
Today is the most important Earth Day in history. As the climate and biodiversity crises worsen across the world, we face a turning point for humanity: we either take action and fix the situation together, or continue causing the problems that brought us here.
So what can we do as individuals to help? Of course, there are many ways. You can switch your energy provider to a renewable supplier, stop buying fast fashion clothing, make sure you don’t have any investments in fossil fuels, or even buy an electric car. But there’s one thing we can all do that makes a big impact across the world, and it starts with our food.
Cutting out animal products from your diet makes an incredible impact. Here’s three reasons why (backed by science).
1. A vegan diet is the ‘single biggest way’ to reduce your impact on Earth
The largest ever scientific analysis in history (from the University of Oxford) revealed the terrible carbon and land footprint of animal agriculture. It explained how animal farming provides just 18% of calories but takes up 83% of farmland globally. But that’s just the land use, the emissions are worse than previously thought.
The study, published in the Science (one of the world’s most respected scientific journals), showed how even the ‘lowest impact beef’ was still much more damaging to the atmosphere than any plant-based food.
2. A vegan diet requires much less land and frees up space for natural carbon capture (trees)
You can check out the abstract/summary below, but here’s a brief version and explanation we have prepared:
This study revealed the huge ‘carbon opportunity cost of keeping livestock’.
That means there is a huge amount of carbon from the atmosphere that land could draw down/capture (using trees/plants etc.) if it were not being used for animal farming/livestock production. It also means there is an ecological opportunity cost – for example: the woodlands, wetlands, wolves, wild herbivores and thriving ecosystems the land could support if it were rewilded and turned away from animal farming.
But how do we put this into simple terms so I can explain this point to my friends, family and colleagues?
Here’s our effort:
The research shows us that it is far better to use land for plants (e.g. trees, grass, crops) to draw down carbon from the atmosphere, rather than farming animals for meat/dairy etc.
The impact we can have by switching our food production to vegan diets is even larger than previously thought. The report from Nature explains how a shift to vegan diets could enable us to draw down over 500 gigatons of CO2e*… that’s an amazing 500 billion tons! This would give us an excellent chance of limiting global warming to 1.5℃. This might be the strongest argument of all!
3. Vegan diets are essential to protect biodiversity
A new report from British think tank Chatham House found that vegan diets are the best way to protect biodiversity around the world.
The report, titled Food System Impacts on Biodiversity Loss, highlights how animal agriculture/farming is a dangerous threat to most species currently at risk of extinction.
Clearing land to create pastures for farmed animals is the main cause of habitat loss across the world. Right now, the majority of all our crops are grown just to feed farmed animals to create meat (despite many people starving in the world).
The report says that a shift towards plant-based meats and dairy alternatives will certainly help the situation and help protect our biodiversity. Farming crops/plants/vegetables instead of animals takes much fewer resources, and saves a huge amount of land and water.
The report estimates that if the world switched to a vegan diet, over 75 percent of the world’s cropland could be repurposed. Much of that land can be restored to nature, and would provide habitat for wildlife (helping protect and restore biodiversity). You can read the full report here.
As you can see, from an environmental point of view, there are many excellent arguments in favor of a vegan diet for earth! Of course, there are clearly many other great reasons to leave animals off your plate (animal welfare, food resources, health etc.), but this one is very important.
So next time someone challenges veganism and asks you to explain it all, make sure you have this blog and those facts at the ready!
How can Veggly help you?
That said, we hope you don’t have to explain veganism all the time and you can find someone who shares your love of animals and our planet! As you know, that’s why Veggly exists!
To see some of our success stories and messages from our users who found love from their Veg-Matches, please see this page here.
And if you’re reading this, we encourage you to participate in this year’s Earth Day and make a positive impact in whatever way you can.
* CO2e (carbon dioxide equivalent) is a unit for measuring carbon footprints. CO2e is used to express the impact of each different greenhouse gas in terms of the amount of CO2 that would create the same amount of global warming.