Olympias Moran | Leafy Souls

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Guides, Ingredients, Nutrition, Vegan Alternatives

What Can You Eat as a Vegan?

when i first came to veganism, i thought about the health benefits of going vegan

How many diets include the guideline “eat lots of vegetables and fruits?” Most of them, because plants are good for you and provide vitamins, minerals, and antioxidants to keep you healthy.

Avoiding meat means avoiding saturated fat as well as the antibiotics and hormones injected into livestock grown on factory farms.

Some people also follow vegetarian and vegan diets for ethical reasons such as animal welfare and environmental conservation.

Key Takeaways

A vegan diet as well as a vegetarian diet offers variety, including fruits, vegetables, grains, nuts, seeds, and plant based foods like beans and tofu.
Dairy and meat substitutes, such as nut milks and vegan cheese, help satisfy traditional cravings.
Exploring diverse foods and ancient grains ensures balanced nutrition without animal products.

The Growth of Veganism and the Vegan Diet

A vegan lifestyle has expanded to not only animal-free products but also environmentally friendly which makes the whole process extremely limiting - or so people think.

Nowadays, there are enough recipes and enough choice in food imported and exported across the globe that can satisfy any hungry tummy!

Navigating any new diet can be a challenge, but luckily, figuring out what you can and can't eat on a vegetarian or vegan diet isn't that hard.

You'll have to say goodbye to meat, eggs, honey, and dairy, and you'll definitely need to hone your label-reading skills. Other than that, though, there's a world of vegan recipes just waiting for you.

Every fruit, vegetable, bean, nut, and grain is included, and there are tons of vegan foods and snacks you can get in stores these days.

Use this guide the next time you're at the supermarket to pick up all the plant foods you need for a healthy diet.

calcium is so important for our body, beans peas lentils

Acceptable List of Vegan Foods to Eat from The BBC

According to the BBC, animal sourced meat and any products derived from them (like gelatin and collagen) are not part of a vegan diet. You also cannot eat eggs and dairy products.

If you're wondering if vegans eat fish or seafood, the short answer is no. It is because fishing is not cruelty-free and wide-scale fishing operations are not sustainable.

But that doesn't mean you have to give up all of your favorite foods. These vegan alternatives will help you sate your cravings without breaking your plant-based diet.

Beyond Meat sausage (instead of pork sausage)
chickpea salad (instead of tuna or chicken salad)
pulled jackfruit (instead of pulled pork)
store-bought chicken substitutes
store-bought vegan meat substitutes
store-bought vegan jerky

a person pouring fortified plant milk into a bowl of cereal.

No Dairy

Traditional dairy is a no-go when you're a vegan as you can eat only plant foods. Luckily, there are plenty of nut-, grain-, and soy-based substitutes for you to enjoy. That means milk, cheese, yogurt, and even ice cream don't have to be off the table.

Try these when you get a craving for something creamy:

homemade vegan ice cream
store-bought vegan coffee creamers
store-bought vegan ice creams
store-bought vegan milk, such as almond milk
vegan cashew cream “cheese” sauce
vegan milkshakes
vegan queso dip

No Butter, Ghee, Lard or Schmaltz

Vegans eat almost any fat on a vegan diet, such as extra virgin olive oil, coconut oil, and avocado oil. These are healthy fats that provide energy and heart-healthy omega 3 fatty acids.

One grey area is palm oil.

While palm oil doesn’t come from an animal source, many vegans are concerned about how areas are deforested in order to plant palm oil plantations, leading to habitat loss for millions of animals.

The problem is especially affecting fragile orangutan populations.

a colorful plate filled with chickpeas, vegetables, berries, and muesli, showcasing a balanced vegan meal.

Veggies and Fruit to Your Heart’s Content

Eat all the vegetables you want! Beans, nuts, and peas are especially rich in protein, but you may be surprised to learn that even the humble white potato contains 3 to 7 grams of protein, depending on its size.

Try to eat a rainbow of veggies every day, including dark green vegetables, to make sure you're getting all the nutrients you need. This is one food category you can embrace with joy.

A ripe, juicy fruit is like vegan candy. Eat on it's own (raw) or turn into gorgeous smoothie bowls, but anyway you slice it, the fruit’s definitely on the menu.

Ancient Grains for a Balanced Vegan Diet

The fiber you get from grains will help keep you full and satisfied when eating vegan. Don’t get stuck eating just white bread, pasta, and rice.

Instead, branch out and experiment with whole grains like bulgur, millet, amaranth, steel-cut oats, and more for a balanced diet.

much of the world is trending towards plant-based eating — and this global shift could be here to stay, converting meat lovers

Alternative Classics

In addition, many vegan versions of familiar foods are available, so you can eat vegan hot dogs, ice cream, cheese (made from nutritional yeast), non-dairy yogurt and vegan mayonnaise along with the more familiar veggie burgers and other meat substitute products.

Many foods are associated with veganism, such as soy milk, non-dairy milk substitutes, and tofu, but many non-vegans also enjoy tofu. You certainly don't have to like tofu in order to eat vegan.

how many diets include the guideline “eat lots of vegetables and fruits?” most of them, because plants are good for you and provide vitamins, minerals, and antioxidants to keep you healthy, vegan ice cream

Vegan Ice Cream

Vegan ice cream is another sweet treat that has exploded recently, with lots of options to choose from. The latest launch comes from Magnum, who has launched two flavors of vegan-friendly ice cream.

You can buy an almond version or classic chocolate. Gone are the days of one soya flavor and here are the days of vegan Magnums and Ben & Jerry’s! See below for some more vegan ice cream inspiration…

Ben and Jerry’s Non-Dairy pints
Iceland Smoothie Ice Lollies
Swedish Glace
Booja-Booja
Tesco raspberry sorbet
Sainsbury’s mango sorbet

Clothing, Fashion, Guides

Staying Vegan and Why Some People Fail

Going vegan is a difficult choice. Whether you are trying to avoid animal food products or clothes, society does not make it easy for you to stay away from what attempting vegans see as a different way of living.

It is true that veganism is growing, and that the market is changing to provide a service to veganism, yet still - it is hard!

Key Takeaways

Social pressures, cravings, and limited vegan options in certain regions are common challenges that lead some to abandon veganism.
Having a solid meal plan and exploring vegan alternatives for favorite non-vegan foods can help with consistency.
Facing non-vegan environments while traveling or dining with others requires resilience and planning.

Fashion Matters

A lot of people say that you shouldn’t let money come between you and your choices.

And it is true.

However, for people who are used to buying cool, cheap clothes with a 50 dollar budget will find themselves pretty stuck when there is a lack of stylish choice in retail stores.

A lot of vegan fashion is hippy-chic or boho and this doesn’t always fit the bill.

Quality First

When you spend a certain amount of money, you would like to think that you have invested in a good purchase. Suddenly, after a few months - your bag starts to deteriorate or your shoe straps snap off.

This is the worst feeling.

You have lost both your piece of clothing and the money you spent. Materials such as leather are durable and last a lifetime.

Not to worry though, the best designers are researching and testing how to make vegan leather as good as the real thing.

Temptation Wins

Sometimes your body just craves meat or dairy. You walk into a restaurant and smell a roast chicken or a steak being grilled.

If you were a fan of meat before, this is one of the most difficult situations to be in.

Have a look at the vegan dishes that the restaurant provides and think of how tasty they will be and how much more you prefer seeing an animal alive than on your plate.

Your Body Needs It

It has been reported that some people need dairy to help line their stomachs. Doctors have even advised vegans to introduce dairy into their diets again.

But for those people with IBS, or a really bad hangover - try out slipper elm. Slippery elm is a gut-healing, potentially cancer-fighting superstar.

Taken from the inner bark of an elm tree, this component has been used for centuries by North American Indians and not many people know about it.

Peer Pressure

It is true that your friends do not have to change their ways just for you, but a little support goes a long way.

Next time you go out to dinner with friends who are ordering plates of meat and dairy, just do your best to stick to your values.

It is really hard to say no when you are surrounded by dishes that everyone is enjoying, but remember - if you stay to vegan dishes, you will feel much better in a few hours!

Waste Not

Some people prefer to say yes to food that has been given to me. It could be considered rude to say no, and food waste is also a priority for most - especially if you are hungry.

Saying no to someone giving you a non-vegan meal is possible, but a lot of people prefer to eat and be grateful for what has been given to them in a world where so many people are not as fortunate.

a vegan browsing a variety of supplement bottles on a crowded store shelf.

Lack of Choice

A lot of cultures still cook with meat and dairy - and very little else. When travelling for a long time, it can be really hard to keep your rhythm going.

You do not know the language ( so sometimes you do not know what you are ordering) and you are already having a hard time finding food that you like in this new world.

Instead of starving, suffering or letting your body go through the whirlwind of getting used to international food (travelers, you know what I mean), people feel the need to take a break from veganism and just adjust to their surroundings.

If you do end up losing your steady path of veganism, the important thing is not to feel bad. A lot of us were born into a culture where eating meat and dairy is the norm.

When parents would bring their children to a farm to show them where their food comes from. Nowadays, this doesn’t happen anymore because nice farms rarely exist.

Just do your best to stay true to your beliefs. We are all trying and are with you!

Activism, Guides, Nutrition

First Step To Veganism

Changing to a vegan diet takes a lot of conviction. Vegans are very much surrounded by pressure. People make jokes, judge and do not support your movement.

And once you get over the social hurdle, you need to continue to keep yourself motivated when ordering food in restaurants that do not have vegan options, or worse - the vegan options are not worth the money.

Once you get over those barriers, sticking to vegan consumerism gets easier and easier.

Key Takeaways

Transitioning to veganism involves overcoming social challenges, meal planning, and aligning grocery shopping with vegan values.
Cooking in batches and having a well-organized weekly meal plan makes it easier to stick to vegan choices.
Navigating social situations where vegan options are limited can be challenging, but planning ahead or bringing your own meal can help.

Food for Thought

The first place most people start with is food. In order to make life easier, it is best to have all your food organized for a week so that you have meals at the ready when you are hungry.

Cooking up batches of meals is pretty tricky, but with the right frame of mind, you can see it as a ritual - taking care of the environment and your body.

Before going out and doing all your shopping, vegans need to know what they can and cannot eat and in addition, which ingredients go well together to create a tasty meal.

There are so many recipes available online that in turn, provide lists of what you can purchase. There is some debate with foods such as avocados, kiwis and broccoli for their sustainability and farming practices, but we will leave that to you to decide!

Some debated foods need bees to grow and bees are being used in an unnatural way to produce them - like honey. Make sure you educate yourself well.

Remember that in the end, doing the best you can by your values is the most important.

Grocery Shopping

Once you have the grocery list, need to the shop and your bags are filled with vegan-friendly goodies, it is time to make your meals.

Select recipes that have a balance between quick and easy rather than longer, more complicated dishes.

You will see that the amount of work needed to stick to a diet is quite a lot - especially if you work from 9 to 5 and have no one helping you.

Estimate and calculate your time properly so that you can really achieve what you expect. Otherwise, you will feel terrible if you do not meet your goals. Precook anything that you can to stay in the fridge.

Leafy Souls Vegan Sustainable Women's Collection

Being A Vegan Outside

You have your meals prepared or at least planned and every time eat at home, you are happy. You are sticking to your values and feel great. But you cannot stay at home all the time.

You go out and meet friends at a restaurant or in their home. You find out that there are no vegan options. What do you do?

Check the side dishes and see which ones fit the bill.

The best you can do is get a lot of small food, all together as your meal and ask your waiter to bring it at the same time. Not enough choice?

Get two portions of the same thing. If you are going to a friend's house, ask if they do not mind cooking vegan. Or offer to bring a vegan meal to their home instead.

FINAL THOUGHTS

The hardest part is starting, but once you take off - you will be flying! There are times when you are tired of cooking and planning all your meals.

Simply ask help from your friends and include them on your journey. Maybe they will also understand that this means a lot to you and will support you.

It is always good to have a friend there who reminds you that even though the dish tastes better with fish - there is a vegan option available.

Guides, Nutrition, Wellbeing

Is Veganism Safe For Babies?

The British Dietetic Association sees veganism as being suitable for all ages, yet experts are still in debate as to whether or not veganism is suitable when raising a child.

Dietitians Judy Moore and Ana Kristina Skrapac raise their concerns on children with vegan diets that can lead to nutrition deficiencies due to the reduced energy intake and faltering growth.

The first year of life is the most important for development and inadequate nutrients can cause permanent problems.

Key Takeaways

Vegan diets can be safe for babies if carefully planned, with attention to essential nutrients like B12, iron, and omega-3s.
Parents are encouraged to supplement with fortified foods and consult nutrition experts to avoid deficiencies.
With proper planning, a vegan diet can support healthy growth and instill nutritional awareness early on.

“Growth restriction may also occur if the diet is not optimally providing fats, protein and total energy. Infants have high requirements for nutrients and energy with vegan alternatives often being low in energy.“

— Ana Kristina Skrapac, RD of London Nutrition

“Nutritional deficiencies are common for vegans, particularly iron, B12, iodine,” she told The Independent.

Another difficulty is protein. If a child eats meat and fish, it's easy to get all the right amino acids. But if a child is getting protein from pulses, the problem is that one type of bean might not provide every amino acid, so there has to be a good balance of pulses. In other words, a child who only eats chicken will get all the amino acids – but a child who only eats one type of bean won't.

The Early Stage is Difficult

The most challenging time for parents raising vegan children is when they are under five – although another crucial time is for girls around puberty when iron levels can dip.

But the risks of inadvertently malnourished a child aren't restricted to veganism. According to Claire Williamson of the British Nutrition Foundation, one of the mistakes parents can make is to assume, wrongly, that what's healthy for an adult is healthy for a child.

“For example, semi-skimmed milk, low-fat foods and high-fiber foods may be best for adults, but under-fives need full-fat dairy produce, while high-fiber roughage can fill them up too quickly, so they don’t eat enough nutritious food,”

— Claire Williamson, BSc MSc RNutr of British Nutrition Foundation

Ways Around Missing Nutrients

Bahee Van de Bor argues in contrast, stating that these deficiencies can be supplemented. This can be
done with either fortified foods - where nutrients like vitamin A, B, D, for example, are added to the foods - or yeast extracts.

Other nutrients, such as calcium and fatty acids by eating things like chia seeds, walnuts, dark greens and linseeds, can be incorporated into a baby’s diet once they start eating solid foods.

Given the endless studies linking saturated fats to cancer and cardiovascular disease, this could be a benefit in itself, with Bor explaining that vegan kids could “go on to benefit from reduced risk of heart disease, some types of cancer and type two diabetes as adults.

Healthy Principals

In addition, veganism demonstrates and teaches children about nutrition, healthy principles and ethics from an early age - they can decide whether or not they want to follow in the same path when they are older.

In saying this, there is not that much difference between raising a child with animal products, vegetarian diets or veganism before that time comes - parents just need to make sure that they are educated in what they need to do to raise a healthy baby no matter which diet they choose.

“As a dietitian, I cannot see any reason why my children could not follow a vegan diet. When well planned, vegan diets can be nutritionally complete offering health benefits,” says de Bor.

“As a dietitian, I cannot see any reason why my children could not follow a vegan diet. When well planned, vegan diets can be nutritionally complete offering health benefits”

— Bahee Van de Bor, RD of UK Kids Nutrition

Amanda Baker at the Vegan Society tells the Guardian that the real issue isn't whether a child's diet is vegan or not, or restricted or not – the important thing is whether it's healthy.

"There are plenty of children who are eating a bad diet, and they're not vegan...Vegan parents have to plan their child's food carefully. Of course, there are pitfalls, but there are pitfalls for all parents and for any diet...The reality is that vegan parents are more likely to cook at home and are likely to be very knowledgeable about nutrition because they have had to make a lot of effort to follow the diet they do. Many of them follow a whole food diet and avoid trans-fats and too much salt. It's actually much easier for vegans and their children to meet the five-a-day guidelines than for other people."

— Amanda Baker, Policy & Research Advisor of The Vegan Society

Activism, Guides, Vegan Celebrities

Joaquin Phoenix: Vegan Activist

Joaquin Raphael Phoenix (also credited as Leaf Phoenix) is arguably one of the most important figures in film. Starring in movies like Her and Walk The Line (and working as a producer on dozens more), Phoenix has earned himself a Grammy and a Golden Globe.

Still, acting is not what he values most. One element of his lifestyle may surprise you.

Phoenix is an adamant vegan. He has been extremely active in philanthropy involving animal rights and he takes his lifestyle very seriously.

He is even set to star in a documentary about veganism with Rooney Mara called, Dominion.

And while some have hopped on the veganism train as if it were a fad diet, Phoenix has some noble reasoning behind his decision.

Key Takeaways

Joaquin Phoenix's vegan advocacy is deeply personal, rooted in ethical convictions since a very young age.
He supports various campaigns against animal cruelty and the ill effects of animal agriculture, including public billboards promoting anti-speciesism.
Phoenix uses his platform to spotlight veganism's moral and environmental impacts, blending activism with his high-profile career and inspiring fellow actors.

Starting Young

While most who choose veganism are between the ages of 16 and 34, Phoenix knew since the mere age of three and he carried the practices with his siblings throughout his childhood. His parents raised their kids vegan, so he was exposed to the lifestyle movement at an early age.

He can recall the exact moment that he realized he wanted to stop eating meat and consuming animal products and shift to a vegan lifestyle— and the scenario is as heartbreaking as it was life-changing.

Vegan Campaign

Joaquin Phoenix has promoted an 'uncompromising vegan message' by supporting the launch of a major new campaign.

Animal justice organization BeFairBeVegan created the new campaign which will be broadcast for eight weeks throughout Toronto and includes a broad range of media, including a Flexity streetcar wrap, 20 bus murals, and 10 transit shelter.

Phoenix appeared at St George Transit Station, a key transit hub that sees high foot traffic, just hours before receiving the Tribute Actor Award at the city's film festival yesterday.

Vegan Joker

To the joy of DC fans around the world, it was announced that there will be a movie surrounding the Joker with Joaquin Phoenix as the lead- who he really is and how he came to be which appears to be very similar to the Venom movie featuring Tom Hardy which came out last year.

The vegan star’s new role was honored by street art and clothing brand, The Vegan Club, which created a print of Phoenix in his joker makeup earlier this month.

Phoenix won an Academy award for his film Joker (2019) as best actor and emphasized in his Oscar acceptance speech how we're plundering the earth's resources and also touched on animal advocacy.

He said, "I think we’ve become very disconnected from the natural world. Many of us are guilty of an egocentric world view, and we believe that we’re the centre of the universe. We go into the natural world and we plunder it for its resources.

'We feel entitled to artificially inseminate a cow and steal her baby, even though her cries of anguish are unmistakeable. Then we take her milk that’s intended for her calf and we put it in our coffee and our cereal."

Following his win, Joaquin Phoenix get to work right away. He helped to liberate a cow and her newborn from a Los Angeles slaughter house and bringing them to an animal rights organization called Farm Sanctuary.

Phoenix stated, "I never thought I’d find friendship in a slaughterhouse, but meeting Anthony and opening my heart to his, I realize we might have more in common than we do differences. Without his act of kindness, Liberty and her baby calf, Indigo, would have met a terrible demise.

Although we will continue to fight for the liberation of all animals who suffer in these oppressive systems, we must take pause to acknowledge and celebrate the victories, and the people who helped achieve them. Shaun Monson, Amy Jean Davis, and the entire LA Animal Save community, have taken their pain of bearing witness and turned it into effective, diplomatic advocacy for the voiceless.

As a result, Liberty and Indigo will never experience cruelty or the touch of a rough hand. My hope is, as we watch baby Indigo grow up with her mom Liberty at Farm Sanctuary, that we’ll always remember that friendships can emerge in the most unexpected places; and no matter our differences, kindness and compassion should rule everything around us."

Speciesism

Joaquin Phoenix features on a new giant billboard campaign in Times Square, New York which promotes veganism and condemns speciesism.

The vegan actor is pictured in a striking image from animal rights organization PETA beside a chicken, with the ad declaring “We Are All Animals”.

The billboard urges passers-by to “live vegan” and help “end speciesism”, which PETA defines as ‘the damaging belief that – despite their extraordinary talents, abilities, and intelligence – all other animal species are inferior to humans’.

“When we look at the world through another animal’s eyes, we have to realize that, inside, we’re all the same – and so we all deserve to live free from suffering,” says Phoenix in a statement sent to Totally Vegan Buzz.

Clothing, Fashion, Guides

Do Anti-Theft Bags Actually Prevent Theft

You’ve saved up your money, you have saved up your holiday time and now you can get ready for that trip you have been planning over the last while.

Asia, the Americas, Australia, Europe or Africa - each has its own unique environment and culture filled with activities for any traveler to explore.

The adrenaline and excitement people get from traveling are one of a kind. And it can all be interrupted if you don’t have the right types of handbags and backpacks for travel.

Key Takeaways

Anti-theft bags with secure zippers, metal reinforcements, and RFID-blocking materials can deter both physical and digital theft.
Compact, front-load designs and crossbody styles enhance safety by keeping items close and less accessible to thieves.
Features like eXomesh and locking mechanisms make these bags harder to slash or open quickly, ideal for travel security.

Thieves are in every country and in every city. Travelers are an easy target with their belongings constantly at reach for days on end, even months.

But there are ways to protect yourself.

Make sure to prepare for a stress-free journey by investing in an anti-theft bag.

you’ve saved up your money, you have saved up your holiday time and now you can get ready for that trip you have been planning over the last while, how thieves pull it off

How Thieves Pull it Off

Before we start to dive into the different features to look out for when buying an anti-theft bag, let’s go over the different, ingenious ways thieves operate. Theft can happen without you even noticing.

They can take a knife and slash your bag open and they can cut a strap so quickly you do not have time to react. They can take a blunt instrument and pry open a locked zipper and they can pickpocket in a matter of seconds by bumping into you and distracting you.

Keeping Your Valuables Secure: Private and Compact

It is best to have a bag that is even on all sides making it easier to carry and divide the load. This avoids bulky areas at the top and at the bottom.

Front-load backpacks enable the traveler to open their bag and find a particular item without having to open from the top and show everybody what's inside as you dig everything out.

This makes them the perfect bags for travelers who constantly need to get something like a camera, or a book. If you get the right size, you can buy an even front load bag that can easily fit under the seat on the plane.

Zippers and Metal Locking

Anti-theft bags have zippers that lock into place and that require pressure to open them again.

The added difficulty in opening them makes you less of a target for theft.

The zippers are also designed in a way that makes penetration from blunt tools difficult.

Some bags even have eXomesh, a term used to show that metal is running through the bag.

This means that thieves cannot slash the bag open.

You can even have a steel lock on the bag so that you can attach it to a metal bar on a train or bus.

You best bet is to keep it safe and locked somewhere in your room that doesn’t have a locker.

You can go even further and invest in a wire mesh that wraps around your bag and locks to a place you have chosen to keep it.

The wire mesh makes it almost impossible for thieves to cut through unless they have the right tools. Handy if you are sleeping in a hostel or where people can easily access your things while you sleep.

Protect Your Data

Cybersecurity is a growing concern for everybody. Thieves can come close to you, use a scanner and retrieve any important data from credit cards or your phone making it easy for them to hack into your accounts and take your money or assets.

Many of the anti-theft bags come with RFID (Radio Frequency Identification) blocking material. It prevents thieves from getting sensitive information.

This protects you from both types of theft: physical and technological.

you’ve saved up your money, you have saved up your holiday time and now you can get ready for that trip you have been planning over the last while, shoulder bags doris vegan womens crossbody handbag

Crossbody Bags

Leave the backpack behind you at the hotel or hostel and bring what is necessary for a day out. Crossbody bags are perfect to take with you while roaming around the city.

It hangs close to you where you can see it at all times and can easily reach whatever you need. This is perfect for when you need to use public transport or to get out of your wallet easily and pay your museum tickets.

It has all the same bits and bob listed as features of anti-theft bags including eXomesh, thick straps that cannot be cut and zippers that lock. Just remember to close the bag with the zipper! Even if you have the most secure handbag or backpack, it can be easy to forget to close your bag properly.

In most cases, petty theft is reserved for the easiest target. Investing the time and money to make yourself less noticeable or less attractive to a thief can save you lots of time, money and stress. Definitely worth it - that gives you more time to worry about which attraction you will go next.

Clothing, DIY, Guides, Sustainability

What To Do with Your Non-Vegan Clothes

Going vegan and looking at your wardrobe is frustrating. All you see is death, pollution, confusion, and hypocrisy. You want to be an ambassador to the movement, but you also don’t want to throw away that expensive coat, made from durable materials and perfect for keeping you warm during the cold winters.

Key Takeaways

Avoid waste by donating or reusing non-vegan items rather than discarding them.
Repurpose or sell non-vegan clothes to align future purchases with vegan values.
Choose what feels right, balancing practicality and ethical ideals for your wardrobe.

Waste Not

First and foremost - do not waste your clothes if you already have them. Veganism and conscious consumerism go hand in hand together although not exactly the same. In general, we as a human population need to consume less.

Instead, give your clothes to someone in need instead of throwing them away. If you do not keep your clothes or donate them to a charity, they will just end up in a landfill where they will pollute. The world definitely does not need that.

Invest in the Future

For those of you who are vegan and have non-vegan clothing in your wardrobe, you should not feel bad about owning them. It is what you do next that matters. Who cares what people think?

The important thing is to invest new money into a business that adheres to your morals and values. Investigate how a company you are interested in produces its products and check whether or not a company's products and methods are vegan.

The more you invest in these companies, the more you will help change the world.

It can be hard to throw away a good leather handbag or pair of shoes. The fabric is good and the products made from leather last a lifetime. Not to mention that they are biodegradable.

If you are 100% sure that you want to throw them away because you are afraid of people calling you a hypocrite, then make sure you find it a good new home and that the animal’s life was not completely wasted. Better to have someone appreciate the sacrifice than throwing it in the bin.

Tips to Get Rid of Non-Vegan Items

If you end up wanting to get rid of your non-vegan items, there are a few things you can do:

Have a Yard Sale

Yard sales are a great way to quickly get rid of non-vegan items like furniture, clothing and even jewelry. It’s also nice to have some money left over afterwards that you can use to buy some new awesome vegan stuff.

Sell Online

Websites like eBay, Amazon and Craigslist and social media pages are great ways to turn your old, gross non-vegan stuff into cash, but they need a bit of setting up. You might need to set up a PayPal account if you don’t already have one.

Take it to a Pawn Shop

You definitely won’t get a fair price, as pawn shops need to turn a profit to stay in business, so this should be a last resort. Pawn shops can be rather picky too, so stick to your safe bets: jewelry, valuable trinkets and really, really old stuff.

Trade-Up

You might find that certain items, like your favorite pair of boots or your leather coat that fits you perfectly, are difficult to part with. In these instances, you might want to try getting rid of them (via any of the above options) only after you’ve bought a similar vegan replacement for them.

Some people prefer to use things ’till they break. You may feel more comfortable finishing whatever animal products you now have in your home, but not buying more. Use what you have until it wears out or runs out and replace it with the vegan alternative. Over time you will eventually have gotten rid of all your non-vegan items.

Wear it out ’till it breaks / Use it ’till it’s gone

DIY

If you have items that hold sentimental value you may find it difficult to part with your old clothing, especially if you are looking to sustainability as your main driver. In this case, you can always choose the DIY approach for turning your old clothing into something else you plan to use.

Fabrics, even those that aren't vegan, still hold plenty of utility. Consider repurposing older clothing to make other things like tapestries, quilts, blankets, or other crafts.

FINAL THOUGHTS

You might find that more than one of these solutions makes sense for your particular situation. Do what feels comfortable for you, but whatever you do, do not just throw things away.

There are people who can use your unwanted non-vegan clothing, furniture, and food. Veganism is something that’s possible no matter what someone’s social status, but throwing away food and clothing that could at least temporarily ease that suffering is absolutely wrong and plain irresponsible.

Do not worry about being a hypocrite.

It is all about attitude and how you share your values. We are not here to pressure others but to inspire them to do their best. If your best is to buy vegan or eco-friendly products from now on and appreciate the animal products that you have in your wardrobe - then so be it.

Guides, Ingredients, Nutrition, Supplements

Best Vegan Calcium Sources

Calcium is so important for our body. It is our source for strong bones and generally sources through cow’s milk. But luckily, there are so many other ways we can get this imperative vitamin into our bodies.

A balanced vegan diet can provide optimal calcium intake from plant-based sources. With proper planning and guidance from nutritionists, individuals can effectively incorporate sufficient calcium into their diets through a well-structured vegan eating plan.

Not only is dietary calcium good for the bones, but it is also good for muscle contraction, blood pressure regulation, nerve transmission, and avoiding blood clots.

Key Takeaways

Soy products, beans, and leafy greens are excellent calcium-rich options, providing a balanced intake for vegan diets.
Nuts, seeds, and certain seaweeds are also notable sources, supporting bone health without animal products.
Fortified foods, such as plant-based milks and cereals, are essential for providing additional calcium sources, especially when natural dietary sources may be insufficient for vegans.

The Reference Daily Intake (RDI) is 1,000 mg per day for adults. This shoots up to 1,200 mg for those over 50, and 1,300 for children ages 4–18.

Even without being vegan, a lot of people do not meet the recommendations. A healthy person must have a balance no matter which diet they are on. Education is key!

Understanding how much calcium is needed for different age groups and dietary patterns is crucial, particularly for vegans. Adequate calcium intake is significant for bone health, and factors influencing calcium absorption should be considered.

Here are the foods high in calcium:

calcium is so important for our body, soy

Understanding Calcium Needs

What is calcium and its function?

Calcium is an essential nutrient that plays a crucial role in maintaining strong bones and teeth, as well as supporting muscle function, nerve transmission, and blood clotting.

It is the most abundant mineral in the human body, with 99% of it found in bones and teeth, and 1% in the bloodstream and other tissues. This vital mineral helps in the contraction and relaxation of muscles, transmitting signals through nerves, and ensuring proper blood clotting.

Without sufficient calcium, our bodies would struggle to perform these critical functions effectively.

Daily calcium requirements for a vegan diet

The recommended daily intake of calcium varies by age and sex. For vegans, the recommended daily intake is:

Infants: 200-300 mg
Children: 500-800 mg
Adults: 1,000-1,200 mg
Pregnant women: 1,200-1,500 mg
Breastfeeding women: 1,500-2,000 mg

It’s essential to note that calcium needs depend on many factors, including age, gender, and vitamin D status. A well-planned vegan diet can provide adequate calcium, but it’s crucial to consume a variety of calcium-rich plant-based foods and consider supplements if necessary.

Ensuring you get enough calcium is vital for maintaining bone health and preventing conditions like osteoporosis. By incorporating a diverse range of calcium-rich foods into your diet, you can meet your daily requirements and support overall health.

Top Sources of Calcium for a Vegan Diet

Soy milk, tofu, and other soybean-based foods are good alternatives for people who want to add more plant-based protein and calcium to their diets. As good sources of protein and calcium, soybean-based foods are bone-friendly additions to any diet.

However, vegans often fall short of recommended calcium intakes due to the absence of dairy products, making it essential to consume calcium-rich foods.

Other major health benefits of these foods are that they contain no cholesterol, are low in saturated fat and calories, and are a good source of fiber, iron, zinc, potassium and B vitamins.

In fact, soybeans are the only vegetable food that contains all eight essential amino acids. Including calcium-fortified options like orange juice can also help maintain adequate calcium intake.

Soy has also been investigated for its possible role in preventing osteoporosis. A 120 g serving of tofu contains approximately 125 mg of calcium. One cup (175 grams) of cooked soybeans provides 18.5% of the RDI, whereas the same quantity of immature soybeans — known as edamame — offers around 27.6%

Calcium Rich Foods: Beans, Peas, and Lentils

In addition to being rich in fiber and protein, beans and lentils are good sources of calcium. They are also rich in iron, zinc, potassium, magnesium, and folate as well as antinutrients such as phytates and lectins which help absorb the nutrients.

These foods provide essential nutrients alongside calcium, making them a valuable part of a healthy diet. It is therefore important to soak beans to stop the antinutrients from working.

The varieties providing the highest levels of calcium per cooked cup (about 175 grams) include:

winged (goa) beans: 26% of the RDI
white beans: 13% of the RDI
navy beans: 13% of the RDI
black beans: 11% of the RDI
kidney beans: 7% of the RDI
chickpeas: 9% of the RDI
lentils: 4% of the RDI

In addition, diets rich in beans, peas, and lentils lower LDL (bad) cholesterol and decreases your risk of having type 2 diabetes, heart disease, and premature death.

Almonds

These tree nuts pack a powerful nutritional punch. Not only do almonds contain nearly 200 mg of the recommended daily dose of calcium. Almonds also provide 3 grams of fiber per ounce (28 grams), as well as healthy fats and protein.

In addition, they’re an excellent source of magnesium, manganese and vitamin E that help build a healthy lifestyle.

Including almonds in your diet can help maintain bone mineral density due to their high calcium content, which is essential for bone health.

Eating nuts may help lower blood pressure, body fat and other risk factors for metabolic disease. Enjoy a handful as a quick snack, but if you’re craving something a bit sweeter, try this gluten-free almond cake.

Brazil Nuts

Brazil nuts are second to almonds, providing around 6% of the RDI per 1/4 cup (35 grams) while walnuts, pistachios, hazelnuts, and macadamia nuts provide between 2–3% of the RDI for the same quantity.

For those who may not get enough calcium from dietary sources, a calcium supplement can be a practical way to meet their calcium requirements, especially for vegans and other demographics with specific dietary needs.

Eating nuts regularly may help you lose weight, lower your blood pressure, and reduce risk factors for metabolic diseases, such as type 2 diabetes and heart disease.

Seeds

Seeds and their butter are also good sources of calcium, but the amount they contain depends on the variety.

Tahini is a butter made from sesame seeds which contain the most calcium, providing 130 mg per 2 tablespoons or 13% of the RDI.
Chia and flax seeds also contain decent amounts, providing around 5–6% of the RDI per 2 tablespoons (20–25 grams).

For individuals who may struggle to meet their calcium needs through a plant-based diet, vegan calcium supplements can be a viable solution.

It is important to consult a physician before starting supplementation and seek guidance from vegan plant-based dietitians for label interpretation and supplement selection.

Similar to nuts, seeds provide fiber, protein, healthy fats, vitamins, minerals, and beneficial plant compounds. Plus, they’re linked to health benefits, such as reduced inflammation, blood sugar levels, and risk factors for heart disease.

Seaweed

Next time you order sushi, order a side of calcium-rich seaweed salad. Raw wakame contains 150 milligrams of calcium per 100-gram serving, while the same amount of kelp contains 168 milligrams. If you’re buying dried seaweed, simply soak it in water until it becomes tender. Use the dehydrated veggies in soups, salads, or in standalone dishes.

Seaweed is a significant source of calcium for vegans, providing an excellent alternative to traditional dairy products.

Wakame provides around 126 mg or 12% of the RDI per cup (80 grams). You can find it in most Asian supermarkets or in sushi restaurants (4Trusted Source).

Kelp, which can be eaten raw or dried, is another popular option. One cup (80 grams) of raw kelp — which you can add to salads and main dishes — provides around 14% of the RDI. Dried kelp flakes can also be used as a seasoning.

Some seaweed may also contain heavy metals and excessively high levels of iodine which needs to be monitored when possible.

Optimizing Calcium Absorption

The role of vitamin D in calcium absorption

Vitamin D plays a crucial role in regulating blood calcium levels and is essential for calcium absorption. It acts on three main body locations to increase blood calcium levels: the intestines, bones, and kidneys.

Vitamin D supplementation may be necessary when sun exposure is insufficient, especially during the winter months or for individuals with limited sun exposure.

In addition to vitamin D, other factors can enhance calcium absorption, such as:

Consuming calcium-rich foods with vitamin D-fortified plant-based milk or cereals
Eating a variety of dark leafy greens, such as kale and broccoli, which are high in calcium
Considering calcium supplements if necessary, especially for individuals with low calcium intake or those at risk of osteoporosis.
Including calcium-set tofu and fortified plant-based yogurt alternatives in your diet

By understanding calcium needs and optimizing calcium absorption, vegans can maintain strong bones and teeth, support overall health, and reduce the risk of osteoporosis and fractures. Incorporating these strategies into your daily routine can help ensure you get sufficient calcium and make the most of your vegan diet.

Activism, Guides

Veganism – Lifestyle or a Fad?

Much of the world is trending towards plant-based eating — and this global shift could be here to stay.

Millennials and Gen Z are central drivers of this worldwide shift away from consuming animal products. But the plant-based movement is bigger than any one generation.

Everyone from celebrities to athletes to entire companies including Google and countries as big as China are supporting the movement to eat more plant-based foods.

Plant-based eating may not be entirely mainstream yet. But it’s becoming more accepted every day. And this trend is having far-reaching impacts.

Key Takeaways

The vegan movement is driven by ethical, environmental, and health motivations, gaining popularity across generations and globally.
Celebrities, athletes, and companies support plant-based diets, influencing consumer choices and market trends.
Veganism is likely to persist as a lifestyle choice, given its broad benefits and growing mainstream acceptance.

Food Revolution Network Statistics

While the term may plateau a bit after 2018, search data from Google Trends shows an impressive worldwide increase in the interest in veganism from 2004 to 2018. Top regions include the United States, Australia, Canada, Austria, and New Zealand.
There’s been a 600% increase in people identifying as vegans in the U.S in the last three years. According to a report by research firm GlobalData, 10% of younger consumers claimed to be vegan in 2023. That is compared to only 5% of older generations.
In the UK, the number of people identifying as vegans has increased by 350%, compared to a decade ago, according to research commissioned by the Vegan Society in partnership with Vegan Life magazine.
Veganism was a top search trend in Canada in 2017. And the preliminary draft of Canada’s new Food Guide, released in 2017 by the Canadian government, favors plant-based foods.
In Portugal, vegetarianism rose by 400% in the last decade. This is according to research carried out by Nielsen.
Plant-based diets are growing across Asia. New dietary guidelines released by the Chinese government encourage the nation’s 1.3 billion people to reduce their meat consumption by 50%. Research predicts that China’s vegan market will grow more than 17% between 2015 and 2020. And in Hong Kong, 22% of the population reports practicing some form of a plant-based diet.
In Australia, between 2014 and 2016, the number of food products launched carrying a vegan claim rose by 92%. And Australia is the third-fastest growing vegan market in the world.
Mainstream health organizations are recommending a plant-based diet. Including, among others: Kaiser Permanente, the largest healthcare organization in the U.S.; the Dietary Guidelines Advisory Committee; and the American Institute for Cancer Research.
Even Walmart, the world’s largest retailer, is asking its suppliers to offer more plant-based products.

While those who go vegan or vegetarian tend to do so for the animals, the planet, their health or some combination thereof, consumers start out choosing their foods based on different criteria.

Taste, price, and convenience are the key factors consumers consider when making food choices, said Caroline Bushnell, senior marketing manager at the Good Food Institute.

Converting Meat Lovers

People say the burger alternative smells and tastes like real meat. In many grocery stores, you can find Beyond Burgers in the meat section alongside traditional meat products.

The company, based in Los Angeles, has won over numerous investors — including Leonardo DiCaprio, Bill Gates, and The Humane Society. Even Tyson Foods, America’s biggest meat processor, bought a 5% stake in the meat alternative company.

Beyond the U.S., Germany is often known for bratwurst and schnitzel. But in 2016, German companies launched more vegan food products than in any other country.

Big Brands Are Changing Strategies

British-Dutch consumer goods behemoth Unilever announced the acquisition of Dutch meat-substitute company The Vegetarian Butcher.

Founded by a former cattle farmer, De Vegetarische Slager - “the vegetarian butcher” in Dutch - acquired the sort of a cult status among vegans thanks to its plant-based burgers, nuggets, and hotdogs.

Unilever declared that the acquisition, for an undisclosed amount, “fits its strategy to move into healthier plant-based foods with a lower environmental impact.” Unilever’s acquisition of The Vegetarian Butcher fits also in a larger trend that sees vegan “junk food” replacing traditional meat-based staples of fast-food menus.

The Netherlands-based vegan fast-food company Vivera recently brought to the UK supermarket chain Tesco its plant-based steak. As reported by Vivera, just under 40,000 steaks had been sold within just a week of being stocked.

In the following months, the vegan Dutch company brought its steaks to dozens of other supermarkets across The Netherlands and Belgium.

Veganism Is Here To Stay

It is clear that veganism is not going anywhere. Perhaps, the name of the movement will change instead. Although lab-manufactured meat is not seen as vegan, the values and morals behind it are the same in context, and different in detail.

It is also important to note that the rise in veganism doesn't mean that meat will go away completely. For some, it is about sustainability and not taking more than you should.

Activism, Guides, Sustainability

A Vegan World to Aspire Toward

What if one day everybody on earth pulled their forks away from their steaks and turned vegan? What a wonderful world it could be...

Whether for the sake of a healthier lifestyle or alleviate animals from suffering or to fight global warming, everyone has found their own reason to say no to a juicy burger, a fluffy omelet or a cheesy pizza. Even ice cream makes the no-no list. Would a vegan diet save the planet from climate change?

Your fridge might seem an unlikely setting for the fight against global warming, but did you know that food is responsible for over one-quarter of all greenhouse gas emissions?

What’s more, meat and dairy make up the vast majority of that carbon footprint.

Key Takeaways

A global shift to veganism could drastically reduce greenhouse gas emissions, freeing land for natural ecosystems and mitigating climate change.
The livestock industry is a significant environmental stressor, contributing to deforestation, methane emissions, and biodiversity loss.
Moving towards plant-based diets is advocated as a feasible path to a sustainable and healthy future for people and the planet.

Climate Change Data

The UN says that farmed livestock accounts for 14.5% of all man-made greenhouse gas emissions. To put that into perspective, the BBC reported that this is roughly equivalent to the exhaust emissions of every car, train, ship, and aircraft on the planet.

If we all went vegan, the world’s food-related emissions would drop by 70% by 2050 according to a recent report on food and climate in the journal Proceedings of National Academy of Sciences (PNAS). The study’s authors from Oxford University put the economic value of these emissions savings at around $440 billion.

Not only would this result in a significant drop in greenhouse gas emissions, it would also free up wild land lost to agriculture, one of the primary causes for mass wildlife extinction.

The new study, published in the journal Science, is one of the most comprehensive analyses to date into the detrimental effects farming can have on the environment and included data on nearly 40,000 farms in 119 countries.

The findings reveal that meat and dairy production is responsible for 60 percent of agriculture’s greenhouse gas emissions, while the products themselves providing just 18 percent of calories and 37 percent of protein levels around the world.

With healthier plant-focused diets, healthcare savings and reductions in lost work could amount to as much as a trillion dollars per year.

Overall, with the monetary value that society places on premature deaths, switching to more plant-based diets could save somewhere between one and 31 trillion dollars—up to 13 percent of the projected global GDP in 2050.

Following global dietary guidelines could avert 5.3 million deaths, while a vegetarian diet could prevent 7.3 million and a vegan diet 8.1 million.

The Damage

As PETA discusses, animal agriculture contributes to climate change by feeding massive amounts of grain and water to farmed animals and then killing them and processing, transporting, and storing their flesh is extremely energy-intensive.

And forests—which absorb greenhouse gases—are cut down in order to supply pastureland and grow crops for farmed animals. Finally, the animals themselves and all the manure that they produce release even more greenhouse gases into our atmosphere.

Greenhouse-Gas Emissions increase with carbon dioxide, methane, and nitrous oxide - all-powerful greenhouse gases, and together, they cause the vast majority of climate change.

Carbon Dioxide is the burning of fossil fuels (such as oil and gasoline) releases carbon dioxide. Since it takes, on average, about 11 times as much fossil fuel to produce a calorie of animal protein as it does to produce a calorie of grain protein, considerably more carbon dioxide is released.

Researchers acknowledge that “it is more ‘climate efficient’ to produce protein from vegetable sources than from animal sources.”

The billions of animals who are crammed onto U.S. factory farms each year produce enormous amounts of methane. Ruminants—such as cows, sheep, and goats—produce the gas while they digest their food, and it’s also emitted from the acres of cesspools filled with the feces that pigs, cows, and other animals on these farms excrete.

The U.S. Environmental Protection Agency has shown that animal agriculture is globally the single largest source of methane emissions and that, pound for pound, methane is more than 25 times as effective as carbon dioxide at trapping heat in our atmosphere.

The Future

But alas, the world doesn't look to be giving up meat anytime soon, even if by 2050 food production will account for half of the allotted carbon budget that must be maintained in order to keep the world from warming by 2 degrees Celsius.

Combined with all the other sources of greenhouse gases, even following global dietary guidelines won't be enough to keep us under the limit. The study authors suggest that working toward a more plant-based diet is the best place to start.

The great thing about animals is it’s a case of what you see is what you get. There’s no hypocrisy, no double-meaning, and no betrayal. The emotions of an animal are 100% genuine. They’re never going to bad-mouth you on social media either.

When you look into the eyes of an animal, you have perfect genuineness.

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