ASK WENDY: How do I go vegan?

I get this question all the time!!  So many people out there are not living their lives to the full potential and they want to see if going vegan will fix their problems, or you're dabbling with the idea of going vegan for the New Year in hopes of a healthier lifestyle.

Well.. Let me tell you... going vegan won't solve ALL of your problems and promise you good health.  BUT, it will probably solve a whole bunch of them... and if you're smart about it you will be guaranteed good health.

Here's a list of "ailments" that I've effectively "cured" in less than one year by going vegan:
-Seasonal allergies
-Frequent stomach upsets
-Frequent heartburn (haven't had it once since)
-Frequent sinus infections
-Cholesterol issues
-Acne - (But it comes back if I eat too many potato chips & processed foods)
-Eczema
-Weak immune system (getting sick all of the time)
-Anxiety
-For the ladies:  menstrual cramps/possible endometriosis

And those are just a few off of the top of my head...  Every day I'm realizing more and more about my body that has changed since I've gone vegan.

So how did I do it??  How did I get over the cravings and learn to pass on desserts?  How did I give up cheese?  How did I go vegan???  


The answer is:  S   L   O   W   L  Y.....

I did not decide "tomorrow I'll be vegan" and eat a giant steak with melted cheese all over it for one last non-veg meal.  I slowly learned, and slowly decided, that vegan was the best for me.  I think this slow progression is the key to my success, so I've gone ahead and made a plan to help anyone go from a typical unhealthy American diet to a healthy vegan lifestyle in a few months.  This plan requires determination, dedication, and patience.  If you're willing to commit... read on....

**NOTE**  This is my opinion based on information I've learned.  You should consult your doctor before any major changes in your diet or fitness plan.  

Step 0:  I'm committing.  
You have decided you want to go vegan... HOORAY!  Take today to sing it to the world.  Tweet it.  Facebook update.  Text your friends.. you're going vegan!  Your journey is starting!  Revel in the pride of step zero.. deciding!  Also, make an appointment to visit your doctor for a routine physical & blood work in the next few days.  This step is SUPER important!!  Doctors are meant to help people and identify potential health problems early enough to treat and fix them.  If you haven't had a physical in awhile it makes sense to get one.  This step should last anywhere from a few days to a week.

**Put Food, Inc. on your Netflix cue, and consider reading (or reading about) The China Study while you're in this step.

Step 1:  Adios Red Meat.
This step should be pretty easy.  Chances are that you've dabbled in the idea of healthy eating or vegetarianism, and most healthy diets include little to no red meat.  Give up anything that walks on 4 legs.. cows, pigs, lamb, dogs, monkeys... whatever 4-legged animals you're eating.  You can still eat poultry, fish, dairy, eggs, and all plant foods... beans, legumes, grains, lentils, fruits, veggies, & nuts... your options are endless!!  Also start to amp up your veggie intake and decrease your meat portions.  Try doubling the amount of veggies on your plate at dinner and cut the meat in half.  If after this you're feeling low on calories, add some extra whole grains.  This step can last anywhere from one to three weeks... the longer you spend in the phase, the easier the next step will be.  If anyone asks, you're technically a "pollotarian" (veg + poultry and fish).

Step 2: Bye, bye, Birdie.
In addition to the red meat, cut out poultry.  Chicken, turkey, duck, quail, pigeon... If it's got wings and walks on 2 legs don't eat it.  So now you're not eating any land animals (you're a "pescetarian").  Chances are you're eating lots of fruits, dairy, veggies, grains, fish, eggs and beans... awesome!!!  This is a FANTASTIC upgrade!  You're probably feeling amazing already!  Keep up with the extra veggies and grains, and try using alternative proteins like beans & lentils.  This is also a great time to experiment with meat substitutes like tofu, tempeh, and seitan.  This step can last anywhere from ten days to three weeks.  Keep in mind... the longer you linger in step 2, the more likely you'll be successful in step 3.

One important thing to remember, once you hit step 2, you're already healthier.  If you linger in this step  for years, you're better off than a typical American.  Take pride in how far you've come.  :-)

**In preparation for Step 5, start phasing out cow's milk... try Almond, Soy, Rice, or Coconut milk with your cereal and coffee.  Drink water instead of a glass of milk.  Also try cutting out yogurt... if you're a big yogurt eater, substitute a fresh apple with some unsweetened peanut or almond butter.  It'll keep you feeling more full anyway.

Step 3:  Farewell Fishies
In addition to all land-animals, now cut out all fish and seafood.  Now you're technically a "lacto-ovo-vegetarian" (veg + dairy & eggs).  Most vegetarians fall into this category, and I feel like most of these vegetarians are focused on the animal-rights aspects of being vegetarian.  In this step, you're definitely helping your body and the environment... but if you're really hoping to feel better you've GOT to take the next two steps...

**Read The Kind Diet by Alicia Silverstone.
**Watch Forks Over Knives

Step 4: Exit Eggs
Cut out eggs  - check things that are breaded, mayos, dressings, etc...  This is where you'll start to have trouble at restaurants and when you're out with friends.  You have to be persistent!  It's okay if you can't taste the potato salad... you'll survive!  Order a tofu scramble or oatmeal with fresh fruit at brunch instead of an omelet... while everyone else is taking a mid-morning nap (or on the toilet), you'll be full of energy and ready to take on the day!  Need convincing?  Read this.  It helped me keep myself in check.  If you're a big egg-eater stay in this stage for a few weeks.  If not, feel free to move on...

**Make sure you're getting a little protein at each meal (beans, lentils, tofu, meat substitutes, whole grains, etc... also make sure you're getting a wide variety of veggies, grains, and fruits in your diet.)

**Buy some vegan cookbooks and start practicing new recipes, (or use Google... my favorite recipe book!)

Step 5:  Dairy & B12
You've already been substituting non-dairy milks and cutting back on yogurt... now it's time to really say goodbye to dairy.  This will be the hardest step, especially if you're a big cheese-eater like I was.  The protein in diary is actually addictive, so you're literally going to have to break yourself of your dairy addiction.  Read this if you need a little kick-start.  Once I learned the connection between veal and dairy, I was more easily persuaded to turn down the cheese.  If you really miss the gooey goodness, try Daiya vegan cheese or Amy's Rice Mac and Cheeze (check the labels on your cheese substitutes to make sure they're vegan, if it contains "casein" or "milk protein" they're no good).  I also use a lot of nutritional yeast to fulfill the cheese cravings I occasionally get.

This is when you'll probably see the most significant change.  The week I cut out dairy I lost 5lbs, and I've NEVER felt better.  

Start taking a B12 supplement once a day or every-other day.  This is the only thing you can't get from plants, and it's not something to mess around with.  Your doctor will be able to fill you in on your B12 status at your next physical.


Step 6:  Honey
I'm a little torn about honey.  Technically it's not vegan and I try my best to avoid it, but I do have a little container of local, organic honey from my non-vegan days that I use about once a month.  (I don't want to throw it away!)  I probably won't buy honey any more once it's gone.  Watch Vanishing of the Bees for a detailed look at the honey situation in America; it's pretty crazy.

So... now you're vegan!  Hooray!  Take note of how you feel... keep a journal of ailments and symptoms throughout your transition and see how they change.  Head back to your doctor for a physical to make sure you're meeting all of your nutritional requirements.

I'll post more recipes and meal plans to help you with your transition over the next few months... remember: it's a slow process.  The slower you go, the more successful you'll be.  Don't rush.  You have your whole life to be a healthy vegan.

Feel free to post comments, questions, and concerns below.  I am MORE THAN HAPPY to answer them!!!

Cheers to a Happy, HEALTHY 2012!