Body

Curious about being vegan?

You’ve probably noticed the discussion about the vegan diet picking up steam lately. I’ve been vegan for about five years now, so I am SO STOKED about this. Over time I’ve grown accustomed to being the Token Vegan Friend. The weird one in a group who has to pick where to go for dinner because no one’s ever quite sure what I can and cannot eat. So I’m happy to not be such a minority anymore!

But I’ve also been honored to be the person my friends look to when they become curious about switching to a plant based diet. I’ve gotten so many emails about it over the years that I’ve developed a pretty comprehensive guide of all the best resources to help you become vegan, and I’m excited to share it with you all!

Also, isn’t my bunny Lola so cute? Me and my husband rescued her and her sister Bugs (not pictured, I can only hold one at a time haha) after Lola ran across the street in front of my car one fateful afternoon in our old San Diego neighborhood. She’s a Lionhead rabbit, and her hair gets so out of control fluffy. Right now she’s currently sporting the latest bad haircut we’ve given her, but I still think she looks adorable. And since bunnies are frequently a common vegan symbol/the cruelty-free mascot, I figured it’d be a fun opportunity to show her off a little. She’s basically a little ball of poof.

By the way: there is actually a difference between a plant based diet and being vegan!

Which I think is good news! If you don’t want to be totally vegan, you can still live more healthfully by choosing a plant based diet.

Basically, veganism is typically associated with a lifestyle that’s committed to avoiding any animal products, whether that’s in your food or on your skin or in the material of your shoes. That’s what I am. I’ve been a huge animal lover my entire life, as well as an environmental activist. So while I originally fell into veganism for its health benefits, I easily adopted the entire lifestyle out of a dedication to spreading compassion. I believe strongly in the yoga yama (part of the ethical, moral and societal guidelines for yogis) Ahisma, which means non-violence.

A vegan diet isn’t automatically healthy, either. Did you know Oreos are technically vegan? Processed, fried, sugary vegan foods abound. So a vegan can actually still be pretty unhealthy.

On the other hand, adopting a plant based diet means you eat with a focus on mostly plants. Whole foods. Unprocessed. Fresh. Healthy. A plant based diet might still occasionally incorporate animal foods, but the amount you consume is greatly minimized.

So, a vegan might have a plant based diet, and a plant based dieter might be vegan, but not necessarily. Does that make sense?

(I try to be the healthy plant based type of vegan.)

I didn’t make this a specifically vegan blog because there are already tons of incredible resources out there. Vegan bloggers helped me transition to veganism and inspired me to create Infinite Embers! Also… I want to encourage everyone to live healthfully however they can, and I realize it’s just frankly unrealistic to expect everyone everywhere to give up meat. I know my vegan comrades can get upset by tolerance, but I feel like it’s our most promising approach. It would totally be the most idyllic of futures to have everyone be veg, but we are a FAR ways off from that ever happening.

So I prefer a more realistic compromise. That said–

I definitely believe a plant-based diet is the healthiest.

But you gotta live your life, too. So balance (and tolerance) is key.

Veganism is a HEFTY subject, and like I said, while I certainly have my own (strong) beliefs, I also think everyone needs to figure out what works best for YOU. So I welcome all you Occasional Vegans! We all have different allergies and sensitivities and beliefs and bodies. I’ve done my own research, and my intention with this post is to set you up to figure out how to be as healthy as you possibly can, whatever that means for you.

But we all know that vegetables are good for us. And most people don’t even eat NEAR enough. And most of what you do eat is bad for you.

I recommend living by the words of Michael Pollan, a brilliant author/investigative journalist/researcher (and whose book I recommend below):

“Eat food. Not too much. Mostly plants.”

And if you’re vegan and eat only plants? Even better! The more fresh, nutrient-rich plants we eat, the more the earth, the animals, and our bodies all get healthier and happier. Every time someone eats a veggie-filled meal, the universe throws a party. And you know the universe loves to get lit.

» Necklace by crobinsondesign via Etsy «

Okay, so now that we’ve cleared up what it means to be vegan vs plant based and all that, let’s get to the good stuff:

Presenting my Vegan 101 Guide

Congratulations! So you’ve decided to go vegan. Whether you’re only interested in Meatless Monday or are full-on ready to join your local vegan meet-up group, welcome! Get ready to feel your best by cleaning up your diet and spreading kindness to other living things.

First things first: “diet” is a real misnomer here. It’s a weird word. A diet usually implies a way of eating that will end. And maybe that’s honestly your intention right now. But my hope is to really get you set up for success as you transition to veganism so that you feel your absolute best. I feel so strong and energetic and vibrant since becoming vegan, so I’m in it for the long haul.

So just know that by “diet” I mean “way of eating” and not some quick way to lose weight or something. Although, to be honest, you just might lose weight. A 2013 study from the Journal of the Academy of Nutrition and Dietetics showed that vegetarians tend to have lower body masses than their meat-eating peers, despite eating the same amount of calories, so it could be helpful for those whose weight is a current health issue.

A couple of vegan-y basics:

But what about the protein?!

Yeah, you knew this was coming. Everyone’s soooo worried that they won’t get enough protein on a vegan diet. This, my friends, is utter bullshit.

Now, it is true that some vegans aren’t making sure they’re actually supplying their bodies with enough protein. But most meat eaters actually consume too much. You actually don’t need as much as you’d think, and plants are PACKED with protein. It’s an essential building block to all living things.

The hard part is that animal meat is already a perfectly pre-packaged “complete” protein, which means it has all nine of the essential amino acids required for the human body to function. To get more specific, there are a total of 20 amino acids that can combine to form proteins, but those 9 essential ones are ones the human body can’t create on its own, which is why they are crucial to get through our food. However, your body is also perfectly fine putting together those nine amino acids if they come from multiple sources throughout the day to make the same protein. This is why variety is the key to getting enough protein on a vegan diet.

The best vegan protein sources include: beans, lentils (tons of iron too!), tofu/tempeh (though soy needs to be eaten in moderation), peas, nuts, seeds, and grains. One overachieving standout of vegan protein is quinoa. Quinoa is actually a complete protein on its own, making it the reigning king of vegan protein sources! Check out this post for a delicious stir-fry quinoa bowl.

Interestingly, protein is also found in all sorts of random hidden foods as well, including broccoli! This still blows my mind. Truly, if you eat a large variety of unprocessed foods you don’t have to think too much about getting enough amino acids or protein. So relax, okay? The biggest problems arise when vegans go to the grocery store and buy every pre-packaged food item on the shelf that’s vegan… There are tons of vegan junk foods, especially in the frozen section, that provide little nutritional value.

But I’m an athlete! Can I still be vegan?

Yes! I’m an athlete, too. You’ll be fine! In fact, I am in WAY better shape now than when I was a carnivore. My clients often ask me what I do to have so much energy, and I honestly think being vegan fuels my workouts that much.

But of course there are also plenty of solid vegan protein powders that I turn to whenever I want to make extra sure I’ve gotten enough protein for the day, or to recover after a tough workout. Smoothies are great to make because you can throw some plant protein in there and not taste it! I love Garden of Life Raw Organic Protein in Vanilla. It’s soy-free, sugar-free, gluten-free, and has great ingredients, plus it doesn’t have a weird taste or texture!

Won’t I be hungry all the time?

Not if you’re eating healthfully. I mean, if you eat only lettuce all day long… um, yeah — you gonna be hungry. We still need to eat just like everyone else! If it wouldn’t keep you full as a carnivore, it won’t fill you up as a vegan.

The key is to make sure you’re getting a solid serving of protein and healthy fat with every meal. I already talked about protein, but here are some examples of healthy vegan fats:

• Avocados (my fave)
• Nuts
• Seeds
• Coconut (+ oil)
• Olives (+ oil)
• Soy (again, in moderation)

The main change that WILL likely notice is the addition of fiber in your diet. Plant based vegans have a very high-fiber diet, which is insanely good for you and the best diet for maintaining a healthy weight! That’s a whole other blog post, but just know Fiber = Awesome. A high-fiber diet usually means you eat a lot of plants, and seriously, plants are the key to health. But you need to adjust to adding more fiber into your diet slowly, since it does alter your digestive processes.

Transition to veganism slowly — I don’t recommend cold turkey.

You need to retrain your cravings, and suddenly restricting yourself from your favorite animal foods all at once is a recipe for failure. Like, if you tell me one day you’re chowing down on steak and ice cream and the next day you’re going vegan, I can tell you that you won’t be able to stick with it. You need to get used to the additional fiber, and you need to break your addictions (to dairy in particular) to the unhealthy fats in animal foods. They are addicting.

I’ve been lactose intolerant my entire life, and yet I ate as much dairy as I could physically handle for a long time. It’s so good. I know that. But guess what? Vegan food is also delicious. And now? I have literally zero cravings for meat or dairy. I feel amazing — why would I want to mess that up?

I transitioned very, very slowly. I became vegetarian first, and was solidly vegetarian for a couple years before finally going all-in. But even after I committed to veganism, I “relapsed” a few times and ate non-vegan cookies. I beat myself up for it, which is just silly — it’s a big change. Do your best. Go slowly. Remember it’s a gift to your body and your health and not about deprivation at all.

What are unexpected animal sources I need to watch out for?

The best advice I can give you is to start questioning everything. Animal sources are everywhere. Read all labels. Double-check ingredients with restaurants. While veganism is definitely becoming more popular, it’s still very uncommon in many places, so you’ll have to be your own best researcher.

I am not kidding you — one of my favorite games is to find all the ways dairy in particular sneaks its way into prepackaged grocery foods. Like, I once bought some pre-made guacamole at Ralph’s only to notice at home that it had milk in it. Nothing is safe.

It’s often useful to double check with restaurants prior to going to them which meals are vegan so you’re prepared in advance (I just hate bombarding a server with a billion questions, since I used to be a server and I hated it! haha). Mexican, Thai, and Indian cuisines are often very easily adapted to be vegan. But with Mexican — watch out for lard and beans cooked in meat, Thai — watch out for oyster or fish sauce, and Indian — watch out for ghee and dairy.

PETA has an incredible comprehensive list of all animal-derived ingredients that you can use as a reference. All sorts of weird nasty shit comes from animals!

The sneakiest thing to watch for is gelatin. In case you didn’t know, gelatin is a protein obtained by boiling skin, tendons, ligaments, and/or bones in water. YUMMY, right? It’s in a LOT of pills and supplements. And gummy bears. (I know, I’m sorry.)

Do I need to take any supplements?

YES, actually, I’m so glad you asked! B12 is the one supplement vegans HAVE to take, since unfortunately B12 is not in any foods in a vegan diet. Sprays absorb more readily than pills, so they’re a better option if you have one. Also, check pills if you buy them — Matt bought some by mistake once that had gelatin in them.

This is the B12 vitamin spray I use — it tastes pretty good! I usually get my vitamin levels tested once a year and I’ve never been deficient in anything since I’ve been on a vegan diet, not even B12, since I use this spray every day.

You may also need to take a vegan Omega 3 supplement, an Iron supplement, or more, depending on what you’re eating. I highly recommend getting an annual blood test when you see your doctor to see what your specific needs are, if you can.

Speaking of which, let’s talk about my—

Vegan Pantry Staples

Here are the rest of the foods I suggest you keep stocked, as they’ll be used a lot in many vegan recipes! I get a lot of these through Amazon’s Subscribe & Save program to get them the cheapest, and they’re also all likely available at your local major grocery store. The links below are all the cheapest healthy items I could find on Amazon, and they’re all what I choose to use!

• Literally any and all vegetables and fruits
• Avocados
• Quinoa, my shining star
• Brown Rice
• Coconut Oil
  • Check out these natural beauty uses for coconut oil, too!
• Kale Chips
• Navitas Organics Cacao Goji Superfood Snacks
• Almond Butter
  • Look for raw with almonds as the only ingredient, no added oil or sugar!
• Lentil Pasta
  • They’re made from JUST LENTILS and they’re gluten-free! Some pasta is vegan, some are made with eggs, so you usually have to tread carefully, but this pasta is just awesome because it’s overall much healthier due to its super protein content. Plus it tastes just like regular pasta!
• Almond Milk
  • The fewer ingredients, the better, and make sure it doesn’t have carrageenan, which is linked to some digestive and intestinal issues.
• Hummus
  • Just the easiest snack ever.
• Beyond Meat
  • This stuff is GOLD. It tastes seriously just like meat, or at least the closest vegan meat substitute I’ve ever had! I don’t typically recommend processed foods, but their foods are a great way to transition to veganism without missing meat. It’s super easy to sub this stuff in traditional meat-based recipes. If a salad calls for grilled chicken, just defrost the chicken strips and add them, or sauté their Fiesty Beyond Beef crumbles for tacos, etc. They’re made from peas and have tons of protein! I’ve seen them even at some Ralph’s and Von’s in the freezer section, and are definitely at Sprouts/Whole Foods.
• Beans/Legumes (all varieties)
• Nuts + Nut Butters (all varieties)
• Seeds (all varieties)
  • Notable mentions: Hemp, Chia, and Flax — all packed with protein, Omega 3s, and fiber
• Grains (all varieties, unless you have a gluten allergy/sensitivity of course)

Amazing Vegan Cookbooks

There are hundreds, but I’ve tried out these vegan cookbooks and they’re amazing!

• Vegan Food For Everybody: Foolproof Plant-Based Recipes for Breakfast, Lunch, Dinner, and In-Between
• Thug Kitchen: The Official Cookbook: Eat Like You Give a F*ck
• Thug Kitchen 101: Fast as F*ck
• Thug Kitchen Party Grub: For Social Motherf*ckers (like seriously these books are so good)
• Crossroads: Extraordinary Recipes from the Restaurant That Is Reinventing Vegan Cuisine
  • If you’re ever in LA, you must go visit Crossroads! Fine dining at its best, and it all happens to be vegan. The food is INSANE!
• Minimalist Baker’s Everyday Cooking: 101 Entirely Plant-based, Mostly Gluten-Free, Easy and Delicious Recipes
• The Oh She Glows Cookbook: Over 100 Vegan Recipes to Glow from the Inside Out

Favorite Vegan Blogs

• Blissful Basil
• Cadry’s Kitchen
• A Dash Of Compassion
• Fettle Vegan
• Healthy Happy Life
• Keepin’ It Kind
• Oh She Glows
• Pickles & Honey
• Plant-Powered Kitchen
• Thug Kitchen
• The Vegan Chickpea
• Vegan Richa

Also: Happy Cow is the best resource for finding vegan dishes at restaurants all over the world!

Some Favorite Vegan Recipes

• Immune-Boosting Miso Soup
• Pasta Primavera
• Bean + Veggie Vegan Stir Fry
• Stir-Fried Veggies + Quinoa
• Butternut Squash Chili (vegan w/ no cheese) » Cookie + Kate
• Chickpea and Broccoli Burritos » Thug Kitchen
• Chickpea Tart » Dreena Burton’s Plant-Powered Kitchen
• Lentil Falafel (we put them in a bowl with brown rice + root veggies) »Blissful Basil
• Mexican Bowl » Keepin’ It Kind
• Southwestern Chickpea “Tofu” Scramble » Vegan Richa
• Sweet Potato and Pinto Bean Tacos » Thug Kitchen
• Sweet Potato Chickpea Buddha Bowl » Minimalist Baker

And of course, you can find all of MY vegan recipes under the Body » Food section!

Best Books About Veganism + The Food Industry

It can be helpful to learn more about why it’s such a great choice to go vegan for your health and the health of the environment, especially when you feel tempted to go back to eating animal foods. Stay curious and never stop learning! These books helped influence me in my own journey to veganism.

• Eating Animals by Jonathan Safran Foer
• The China Study by T. Colin Campbell M.D. + Thomas M. Campbell II
• The Omnivore’s Dilemma by Michael Pollan

Do you have any vegan tips to share? I also want to hear how your vegan journey goes — Keep me posted and feel free to ask any and all questions by shooting me a Comment below or on social media!

xo,

Amy

This post is not sponsored, but there are affiliate links throughout this post. I genuinely love these products and know you will, too. Thanks for supporting the blog!

This DIY Peppermint Sugar Scrub is the easiest last-minute gift ever to make — and everyone will LOVE it.

Can you believe it? There are only a few days left till Christmas! Matt and I are keeping it pretty light for the holidays this year. We’re trying to back off on spending, and it’s my first Christmas out here in Hawaii, so we don’t have any family or close friends to celebrate with. Plus, you know, it’s a little trickier to get into the Christmas spirit when it’s 80 degrees out and we’re at the beach (not that I’m complaining)! But that isn’t stopping us from having a very Mele Kalikimaka (literally on repeat 24/7 out here). After all, Christmas is all about the intention, the meaning, that you put into it, so we’re keeping it joyful. You guys are going to love this peppermint sugar scrub — it puts you right into that festive holiday mood, snow or not!

This 3-ingredient, 3-step sugar scrub is perfect for friends, clients, your hairdresser, the mailman… basically anyone and everyone you want to share some holiday cheer with!

I truly feel that the most meaningful gifts are handmade. Sure, expensive stuff is nice, but gifts should ideally convey a sense of being loved — and having someone take the time to make you a thoughtful present does that way more effectively than dropping a lot of cash. Time is worth more than money.

But… it’s even more of a win-win if the gift doesn’t actually take that much time (or money) to make. Yes, we all want to spoil our loved ones, but we’re also all stressed out of our minds and short on time, right? I know many of you are so busy right now that Christmas can definitely start to become overwhelming as the day approaches.

That’s why this sugar scrub is the ideal gift. It’s ridiculously easy, takes a few minutes to make, and still is a really chic and luxurious present. You’re basically giving the gift of permission to take some self-love time. A moment to pause in the shower and care for your body. I really adore it.

Here’s why I love this sugar scrub:

• It’s homemade
• It only requires 3 ingredients (bet you can guess at least 2 of them by now)
• And only takes 3 steps
• The ingredients and supplies are super cheap
• It takes zero time to make
• It’s vegan and cruelty-free (sadly not true of many big-brand body and beauty products)
• There’s no junk: it’s all-natural, free of toxins, and easily made organic. I mean, you could eat it! (but maybe don’t?)
• The presentation looks super cute
• It smells incredible
• It feels luxurious
• Anyone and everyone can use and love it

I actually first fell in love with this body scrub many years ago when my best friend gave me a jar for Christmas. I was so stoked to get this as a gift — I love sugar scrubs! So naturally I got the recipe from him and have been making it ever since. The peppermint essential oils are what makes it amazing, because the smell is really uplifting and energizing. It puts you right into a good mood.

Using a scrub every couple of days also helps keep skin smooth, soft, and healthy. According to the American Academy of Dermatology, exfoliation makes skin look brighter, reduces the effects of sun damage, can improve noninflammatory acne (i.e. blackheads + whiteheads), and increases the effectiveness of topical skin treatments, which are able to penetrate deeper after the top layer of skin is removed. Exfoliation can even increase collagen production, which reduces the effects of aging and results in younger-looking skin!

To make the Peppermint Sugar Body Scrub you’ll need:

• Coconut Oil
  • Psst… want to learn more about coconut oil’s many other uses besides cooking? Check out this post.
• Granulated White Sugar
• Peppermint Essential Oil
  • I use and like doTERRA but this is a great organic one you can buy on Amazon
• Mason Jars (or any cute glass container)
• String/Bows/Bags and any other Packaging you want

It’s a very simple formula to make the scrub:

• 1/4 cup Coconut Oil
• 1 cup Sugar
• 10-15 drops Peppermint Essential Oil

This makes enough to fill one 8-ounce jar. If you want to make more, you’ll have to double the recipe, or triple it, etc. It’s a 1:4 ratio of coconut oil to sugar, so increase the proportions as needed. (Don’t you love it when I talk math to you?) Of course, you can also adjust the recipe to your liking — feel free to add more coconut oil or use different essential oils!

Step 1: Get your ingredients

Step 2: Combine all 3 in a bowl, and stir until evenly mixed.

Step 3: Scoop into your mason jars and decorate as much (or as little!) as you want

and—

BOOM — Christmas, done!

It literally takes like 5 minutes to make, but no one needs to know that.

You should use this sugar scrub in the shower after you use soap or body wash. The coconut oil will moisturize and hydrate the skin while the sugar gently exfoliates off all the old dead skin.

I just want to note that this is a body scrub, so it should only be used on the neck down — it’s a little much for the face, and coconut oil isn’t so great for acne, so avoid any areas where you tend to break out.

And you always want to scrub gently, especially on your chest, in little upward circular motions. Rub starting at your feet and go up towards your heart with each sweep of your hand. This flushes out your lymphatic system, another healthy bonus of using a scrub!

You also want to be sure to avoid any areas where you have burns/breakouts/rashes/cuts/etc. The goal is to soothe your skin, not irritate it.

If you wanted to be extra cute, you could tie a little tag around the jar explaining how to use the scrub!

I know what I’m giving everyone for Christmas this year…

» Song Vibes «

I made you the perfect Christmas playlist to set the mood and help you get in the spirit while you make these fast DIY gifts.

Do you have any other good last-minute gift ideas? Share them with me in the Comments below!

xo,

Amy

This post is not sponsored, but it does contain affiliate links. I truly love these products and know you will, too. Thanks for supporting the blog!