Anytime you are trying something new, it is easy to go into it with expectations. Whether they are positive or negative, we all have assumptions we form based on other people’s experiences, things we’ve read, or personal experiences we may have had in similar situations.

January is the most popular month for veganism - whether people are going vegan or just talking about it I want to help you make the most out of this time.

Today I want to break down common ideas and expectations around veganism and offer another point of view and some helpful tips!

expectation: I’m Going to Lose Weight By Going Vegan

Reality: This is not a give in and is entirely circumstantial. I’ve seen people go vegan and go both ways. Most junk foods are vegan, so it is important to be mindful of what you are eating, and if your eating habits need to be changed beyond giving up meat and dairy. If weight loss is a reason behind you going vegan then it is critical to adopt a whole food plant based diet. If you rely on packaged and processed foods it will be hard to get vital nutrients needed to support your body, and lose weight. Focus on whole grains, fruits, vegetables, and real foods.

expectation: I’m not going to be able to eat out with friends

Reality: Eating out with friends at a non-vegan restaurant is possible, but it will take some creativity. I’ve been able to eat out at a steak house and while it isn’t always the most exciting meal, it does help me feel included and enjoy quality time with friends. Here are some tips for navigating:

1. Put more emphasis on the people you are eating with than the food. I used to get really bratty about not having “good enough” options on certain menus when out with family or friends, but it always ruined the experience. When I am going out now I always make sure that the company I’m with is my first priority.

2. Check the menu in advance. I always check the menu so I know what my options are and if I should have a snack before I go. You can even call the restaurant if you don’t see anything on the menu or want to make sure that revision are allowed.

3. Check the side dishes. I often create full meals out of side dishes. Lots of vegetables are often found here and can be ordered with a baked potato, side salad, or other grain.

4. Ask the waiter if the chef can make something vegan. Often times restaurants might not have a vegan option on the menu but they are willing to work with you. Scan the specials and mains for vegetables that the kitchen will have and offer up suggestions for dishes that you would enjoy eating using these ingredients!

5. Pick a culinary type that appeals to both vegans and meat eaters. Indian food, sushi or Japanese restaurants, and Chinese food often have options that work for all diet types !

expectation: All those vegetables will give me gas

Reality: This might be a reality, but there are ways to potentially avoid this. Vegetables are higher in fiber which could give you gas, so as you increase your fiber make sure you are also increasing your water intake. You can also use digestive enzymes during the transition, and take a probiotic daily to help your gut bacteria break down the fiber to reduce the side effects of all of the new roughage.

expectation: vegan diet is very boring

Reality: You will be surprised at how versatile the vegan diet can be. To avoid getting stuck you can join a meal delivery service ( like The Hungry Hippie!), find a few vegan blogs that offer recipes that are on par with your culinary skills, or invest in a few cookbooks. This will help give you different ideas, and teach you different cooking techniques for vegetables.

expectation: I won’t be able to get all the nutrients i need to be healthy

Reality: When you eat a balanced and whole food plant based vegan diet you will be able to get most of the nutrients that you need to be healthy. There are a few supplements that you should review with your doctor (since they are hard or impossible to get without eating animal products) like Vitamin D, B12, and the Omega’s. In addition to eating vegetable and fruit include: chia seeds, flax seeds, nutritional yeast, spirulina, nuts, and seeds into your diet.

What other expectations or misconceptions do you have around the vegan diet?

Veganuary is coming in just a few weeks, and while I'm not new to the diet, I like to use this time to take a look at my lifestyle and shift some things.

I put together a list of three ways to revamp your vegan diet this veganuary to help you ring in the new year with health and happiness!

Digestive Enzymes.

There is an old saying “you are what you eat”, but in reality you are what you digest. If you’re experiencing any digestive distress like gas, bloating, constipation, or diarrhea chances are you are not properly absorbing your food. Thriving on my vegan diet is extremely important to me. I want to have enough energy to get through my day without feeling like I’m running on empty. Part of the way to do this is to be mindful of what I’m eating and how I’m utilizing those nutrients. Digestive enzymes support your body in the breakdown of food and allow you to properly

Mindful Eating.

To piggyback onto tip #1 Mindful eating is another thing that I want to embrace this coming year. Mindful eating is one of the key tools that we have to help our body properly absorb without looking to outside resources. Mindful eating is being fully present, chewing each bite, and taking a moment between to savor the food. It not only can help you avoid overeating ( slowing down will help your body receive the full signals"), but it will give your body the chance to secrete digestive enzymes, and properly breakdown the food in a rest and digest state.

Trying New Vegetables.

When I lived in NYC I would spend my weekends at the farmers market searching for new and weird vegetables that I’ve never had before. I do that to some extent today, but want to include an even larger variety of vegetables into my diet. This will expose me to different nutritional profiles, textures, flavors, and more! If you’re new to eating vegan, you don’t have to look for extremely exotic foods just try branch out of your comfort zone however that looks for you!

Check back the whole month for more tips and tricks to making the most out of your vegan lifestyle!

A few weeks ago we celebrated Winter Solstice. This is the darkest and longest night of the year. I celebrated this with great friends at Remedy 11 where we shared a vegetarian potluck, vegan cheese, and this Winter Sangria Mock-tail.

A few years ago I gave up drinking, and as much as it doesn’t bother me to be the only one drinking seltzer when I go out, sometimes I want something a little more fun! This mocktail is a little bit spicy and a little bit sweet. Make it at the beginning of the week and enjoy for around 3-4 days. The longer the juices sit the more flavor you’ll get!

Winter sangria mocktail

What you need

• A large pitcher

• Ginger Seltzer

• 3-4 Cinnamon Sticks

• 1/2 Pear

• 1/2 Apple

• 1 - 1 1/2 Cups Cranberries

directions

• Wash all of your produce

• Cut the pear and apple into 1/2” cubes

• Place all ingredients into the large pitcher and let sit in the fridge for 2-3 hours before serving

When I was 10 years old I decided that I wasn’t going to eat meat anymore. My parents had NO CLUE how to feed a 10 year old vegetarian in the 90’s. Plant based lifestyles were not nearly as common as they are now and I survived on lots of carbs.

In the last 20 years I have tried multiple times to move into a vegan diet and had lots of unsuccessful attempts.

The first time I tried it I reverted back to eating bagels and tofu cream cheese for breakfast, the second time I got through the mid afternoon slump by picking on snacks from the vending machine, and then there was that time where I had no energy and felt pretty crappy.

I wanted to share some of the things I picked up along my plant based journey with you so you can have the most successful veganuary.

Keep your protein sources clean.

it might be really tempting to cook up vegan hot dogs, and soy nuggets every night of the week, but it’s really important to keep your protein sources clean. There is a lot of controversial information about the effects of soy on the body, and my personal experience with processed soy was not great. I had major digestive issues, and acne. I haven’t deleted all soy from my diet though. I do indulge once a month on some high quality tempeh.

Some of my favorite protein sources are: lentils, beans, nuts and seeds, nutritional yeast, quinoa, and ORGANIC NON-GMO Tempeh.

meal prep or sign up for meal delivery.

If you’re new to the plant based lifestyle and are jumping into Veganuary it is going to be overwhelming. Trying to keep meals interesting, eating a variety of vegetables, and figuring out protein is a lot of work. Preparing each week by creating a “menu” and meal planning, or signing up for a meal delivery like The Hungry Hippie can take a lot of the pressure off.

If you’re in the NY/NJ area and want to sign up for The Hungry Hippie I am offering a special offer for veganuary. To find out more shoot us an email here!

If you’re not local and want to plan your own menu some of my favorite plant based blogs are Deliciously Ella, Oh She Glows, and My New Roots.

GRab a buddy and do it together.

When I went vegetarian at 10, my best friend did it with me. She’s still plant based and we have so much fun sharing meals, trying out vegan restaurants, and feel so much better when we are at parties together. If you can find a veganuary buddy in your existing circle that would be great, but don’t worry if none of your friends want to take the leap with you. Joining a FB community of local vegans is a great way to feel like you are part of a group! They share tons of tips on local restaurants, new product finds, and all kinds of support.

remember this is a process.

Like I shared earlier, going vegan is a challenge. You will probably eat something that had eggs in it at least once during the process. You might not have realized that something was sweetened with honey, or an additive was sourced from an animal. It’s OKAY. Things like this happen all of the time. Be gracious with yourself during this process and use each step of the way as a learning experience. Remember that the most important part of this experience is that you are feeling healthy, happy, and energized. As long as those are the results you are winning.

Get familiar with vegan brands.

The dozens of options at the grocery store is already overwhelming without having to sort through which ones are vegan or not. Getting familiar with brands and products before your head to the aisles will make shopping a breeze. You can even shop from the comfort of your own home with Thrive Market. Thrive has made it super easy to find vegan certified snacks and pantry staples with their filter features. It’s something I truly love and utilize weekly.

Some of my favorite brands that carry vegan products are: Simple Mills, Siete, Food for Live, Hilary’s

keep a stocked pantry.

Putting together a vegan meal doesn’t have to be fancy or complicated. I keep my freezer stocked with vegetables and soup, and my fridge with greens, fruits, and nut butters. I always keep a pantry stocked with lentils, quinoa, and beans that are ready to go in minutes. When you are stuck just try different combinations of veggies with a grain, a protein, and a sauce, or make a big salad. A full pantry will help make things easier on you!

be careful of the processed carbs.

Like I shared above when I first went vegan I was all about the carbs. Pasta and bagels every day were bad habits, and nutrient void foods. Relying heavily or solely on these foods can cause energy crashes, digestive issues, bloating, and even acne. When you’re building your plate fill it with almost all vegetables, a clean protein source, and a healthy fat.

An example of a well balanced meal: Roasted Vegetables with Quinoa and Avocado

Supplement as needed.

I am a believer of the food first mentality ,but there are some vitamins that are hard and/or impossible to get on a vegan diet. There are a few supplements that I take daily and they may be things you want to look into.

Vitamin B12 - this is a vitamin that is not available through whole plant based foods. Meaning it is the one vitamin that you cannot get through a vegan diet. Without B12 you can run the risk of anemia, and damage to your nervous system. You can get some of the daily requirement through B12 fortified foods, or you can supplement. The B12 I use is from Garden of Life which is a spray and the B12 is in the form of methylcobalmin the most bio available form of B12 there is.

Algae Omega - You need omega’s for heart, brain, and immunity. You can get a variety of Omega’s from hemp but I love the added insurance of a supplement, plus my skin glows when I’m taking my Algae Omega. My favorite brand is Nordic Naturals.

Vitamin D - One of the most beneficial ways of getting Vitamin D is through sunlight, so when the fall and winter roll around I start upping my Vitamin D. Vitamin D is important for energy, and is needed to absorb calcium.

One of the things that I do to ensure that I am getting a baseline for all of these vitamins is take Ritual daily. Ritual is a smart vitamin that looks at the most common vitamins women are deficient in, so unlike most multi’s they only have a few key ingredients. They also look at how our body absorbs these vitamins and group them together inside the capsules. They are subscription based and come out to just $1 a day!

If you have any questions about the Hungry Hippie services, veganuary, or anything mentioned in the above feel free to reach out!