Published On:Wednesday, March 10, 2010

Going Vegan

By TANEKA THOMPSON

Tribune Staff Reporter

tthompson@tribunemedia.net

A FEW weeks ago I decided to test myself and give up egg and dairy products for Lent and go vegan. Although I'm not particularly religious, 12 years of Catholic school must have rubbed off on me and I found myself eager to dive into the challenge head on.

Despite my resolve, I've forgotten my pledge several times. But I try not to beat myself up about it every time I mindlessly add some cream to my morning coffee or give in to ice cream/pizza cravings after a long day of work. While it's been relatively easy for me to give up meat - I've been a lacto-ovo vegetarian for nearly five years - I have not been able to shake off the devil, otherwise known as dairy.

But I strive to be vegan, for my health, the environment and not too mention the poor cows and hens that I believe suffer immense atrocities- all so we can enjoy the fruits of their labour.

But that's a different discussion for a different day! In light of my journey, I thought I would share some tips for going vegan, health guidelines, and inspiration to those out there like me, who are trying to make the switch to a completely plant-based diet.

*If the concept of veganism is totally alien to you, I'll break it down: A vegan, or a strict vegetarian, is a person who eats no meat (this includes fish and chicken people!) or animal by-products. Vegans also choose not to wear fur, leather or suede and most abstain from cosmetic or household goods that contain animal by-products.

It may seem scary or even silly for many people to eliminate eggs and dairy from their diet considering both have long been heralded for having crucial building blocks of nutrition. But science reveals that following a proper vegan or vegetarian diet can lower the risks of heart disease, some cancers, obesity and obesity related illnesses.

A new study presented at the American Heart Association's Nutrition, Physical Activity and Metabolism conference in San Francisco last week found that a diet rich in raw fruits and vegetables can help prevent against strokes. A second study presented at that meeting found that eating lots of potassium-rich foods - leafy greens, potatoes and bananas - may play a part in lowering the risk of stroke and coronary artery disease.

There are more benefits, too numerous to mention, but to reap all of them you must make sure your diet is balanced. Online educational resource www.vegansociety.com recommends that vegans incorporate abundant amounts of dark leafy greens and brightly coloured fruits and vegetables - a minimum of five portions a day - to their diets. Substitute white bread, pasta and flour for whole grains, and skip health damaging hydrogenated fats and oils. Introduce healthy fats into your diet through olive and coconut oils while limiting the use of salt, processed sugar and fried foods.

Vegans and vegetarians must also ensure they get adequate amounts of B12, a nutrient that plays an important role in brain and nervous system function, and vegetarian forms of omega-3 fats, and calcium. Some sources include vegetarian B-12 supplements or soy milks fortified with omega-3s and calcium. And don't forget nuts which make a good, protein packed snack. The Vegan Society reports that just a handful a day can add about two years to your life.

To avoid that vegetarian or vegan fat trap, don't restrict your diets to pasta and bread products while shunning healthy vegetables and fruits. Adopting a plant based diet should be about including new foods to your meals - not broadly eliminating them. Focus on adding a new vegetable or fruit to your menus every week or trying out a exotic vegetable based recipes to enrich your diet.

For adventurous foodies, I recommend a Wakame seaweed salad. Wakame, used often in miso soup and salads, is known for its dense protein, calcium, iodine, magnesium, iron and folate content. It's stringy and tastes similar to spinach.

Seaweed salad recipe (you can find dried Wakame in health food stores)

Ingredients:

* 1 small cucumber

* 1 cup Wakame seaweed (softened per package directions)

* 4 tbsp rice wine vinegar

* 2 tbsp sugar

* 1/2 tsp salt

Preparation:

Cut softened Wakame seaweed into about two inch-long pieces. Slice cucumber into thin rounds. Put salt over cucumber slices and set aside for 20 minutes. Squeeze cucumber slices to remove the liquid. Mix vinegar and sugar in a bowl. Add Wakame seaweed and cucumber slices in the bowl and mix well.

(Taken from about.com)