Vegan Blog Going On Holiday & 3 Most Popular Posts

While my posts have been sporadic at best over the past 7 years, my blogging efforts for the months to come will be found elsewhere.

For those of you who just stumbled upon this blog, here are the 3 most popular posts over time:

The #1 Favorite: How Can Vegans Be Overweight?

Eliminating animal foods is one step in a healthy direction, but for many it's not the only step that is needed. This post explores a few reasons why people eating a vegan diet can still struggle with their weight. So what to do if you're still struggling? Find a vegan-friendly dietitian to work with and consider slowly picking up serious weight training or running. If that fails, a lifestyle medicine doc might be a good ally.

Many people write looking for a vegan-friendly PCP or Lifestyle Medicine MD. Some potential leads are here:

http://www.lifestylemedicine.org/search
http://www.pcrm.org/
https://eu-lifestylemedicine.org/member-directory/

The #2 Runner Up: Why SOME People Struggle With A Vegan Diet

Each year, tens of thousands of people are inspired to go vegan out of deep concern for animals, the environment and their health. Sadly, the majority of those return to a regular diet of animal foods. Yes, it can be hard to not eat like everyone else and the effort of going out of your way to find vegan options can become hard to sustain for many. But some don't feel they are thriving on a vegan diet. Why is that? It's a topic that's almost never discussed, but one I encounter in clinic periodically and explore in this post. And no, the answer is not because we need to eat meat or combine proteins!

From my clinical experience, the first issue mentioned in this post - not eating enough calories - is the most common problem and is one that can be easily addressed if recognized. The common pattern is someone who switches to a vegan diet, loses a few pounds, feels fantastic at first but as the weeks and months go by they continue to lose too much weight or feel fatigued. Essentially, they need to learn how to eat more calories and monitor for weight periodically.

Dr. Furhman, one of the few docs with extensive clinical experience in this realm, also cites a need for some of his patients to supplement zinc, DHA/EPA and in rare cases possibly taurine, iodine, vitamin k2. Dr. Greger cites a rare Carnitine deficiency caused by a genetic disorder that might be unmasked by a vegan diet here. These are worth considering if other measures fail.

While cutting out a good 1/3 to 1/2 of your diet and replacing it with plants requires some learning for most people, it's definitely a doable (and highly worthwhile) challenge. But for those who struggle, don't revert back to the standard awful diet that is the norm. In the least, eat as many vegan meals as you can during the week and you'll be making a great difference in all realms. Sometimes, compromise is the answer. Adaptation takes a different time course for us all.

The #3 & Original Post: The Fears Of A Suspecting Vegan. Answered. 

Having been vegan for about 24 years, I have encountered innumerable health concerns borne of fear and propaganda along with every possible iteration of "You're vegan?!? Well, where do you get your protein/nutrients/vitamins/etc?". That inspired me to start a blog for some general responses. In this first post, I tried to spell out from my vantage point which things do actually warrant some attention. There's no reason to have fear on the menu, but there are a few important nutritional items those on a vegan diet should head. The list is much longer for those not on a vegan diet, and those can be found elsewhere.

Want More?

I highly recommend Dr. Greger's site - NutritionFacts.Org

Thanks Thanks Thanks!!!

Thanks to you for taking time to read my blog and share both feedback and your appreciation. Can't say how much that has given me over the years. Eventually, I'll get back to blogging more on these and other related topics.

But for now,
Much love to you all,
And thank you for all you do to make this a better world,

Mark

More Veggies for More Happiness :-)

Let this be another reminder of why eating more veggies is good for you: Happiness! Guest blogger Virginia Cunningham explains below.

Some Take Homes:

• There seems to be a correlation with eating more veggies and greater mental health.
• A British study that looked at data from 80,000 people suggests that 7 or more servings of vegetables and fruits per day is needed for optimal mental well-being.
• It's not an all or nothing phenomenon, increasing your fruit and vegetable intake by any amount should make a difference.

On a similar note, Dr. Greger has some fascinating posts on interesting mechanistic research explaining why certain vegetables ease depression and why chicken, eggs and other animals products can worsen it. 

Eat Your Veggies For Happiness!

You’ve been told that eating lots of fresh fruits and vegetables is good for you about a million times. You’ve likely heard it on TV, read it in newspapers and magazines, and likely grew up hearing it from your parents and family too.

That’s why most of us equate eating fresh fruits and vegetables with a healthy diet and a healthy body; however, it turns out that eating your vegetables and snacking on fruit could actually make you happier in your daily life.

The Link Between Physical Health and Depression

Most people think they should eat their fruits and vegetables to preserve their physical health. Of course, this is absolutely true. Fresh fruits and vegetables are full of nutrients, vitamins and minerals that your body needs, and they’re generally very low in calories, while being free of harmful fats. 

However, there’s also a major link between physical health and depression. In many cases, adults that suffer from depression may have a higher incidence of heart disease and other types of cancer. 

It seems the opposite is also true – that what you eat and how it affects your physical health can also alter your mood and general disposition. In this way, physical health and depression are very much linked, and what you eat appears to be linked to how you feel – both mentally and physically. 

Food May Affect Brain Chemistry

Research has elucidated that depression is caused in part by temporary or permanent chemical imbalances in the brain. 

The more researchers study food and how it affects our brains, the more they’re starting to understand that what people contribute to their biochemical and metabolic processes control how our brain’s produce necessary neurochemicals, like serotonin. Some of these chemicals may be linked to both depression and general feelings of wellbeing. 

How Much Should I Eat?

According to a 2012 British study, which looked at data from 80,000 people, the more fruit and vegetables people ate, the better their reported moods and mental health. And the best moods and mental health were found in those who ate about seven or more servings per day. While that might sound like a lot, it really isn’t when you break it down. 

Having a piece of fruit as part of a healthy breakfast, and a lunch salad or main course with an additional two servings of fruits and vegetables accounts for about half of those seven servings. A healthy fruit or vegetable as a snack and an additional two servings of vegetables for dinner can easily make up those seven servings per day. 

It might take some getting used to on your part, especially if you’re used to reaching for the cookie jar when you want a snack, or relying on dessert to finish your dinner; however, the physical health and emotional benefits of eating more fruits and vegetables appears to be well worth the effort. 

About the author:

Virginia Cunningham is a health and beauty writer who works with Bellezza Spa, a Miami salon, to help others maintain a healthier and happier lifestyle. As a yoga enthusiast and mother of three, she always makes sure that her family stays healthy, both emotionally and physically. With daily yoga and a well-balanced diet, she is able to maintain a healthy lifestyle.