Tag Archives: alexa asks

Alexa Asks, Jen Answers #12: Calcium and your bones

February 20, 2015

Alexa is working toward a vegetarian diet, and is loaded with questions. Jennifer’s got answers. We talk about anything as long as it is vegan. Are tattoos vegan? How do I politely not eat Thanksgiving dinner? How do I order without pissing off the waitress? We know you are dying to ask!

We talked about how much calcium is in soy milk, but should I be concerned about how much calcium I get?

We hear a lot about calcium as vegans. It is the next obvious nutritional concern people have after protein. We grow up in school learning that we drink milk for calcium, as if nothing else has it. When my husband found out he was lactose intolerant, he got a lot of questions of how he got his calcium. It seemed that people assumed that we had force milk in our tummies regardless to fill the calcium void. Which got me thinking, how important is calcium?

Here is a little food for thought, hundreds and thousands of years ago humans were designed to drink breast milk until they were a few years old. After a certain point, the human body looses the ability to break down the lactose molecule easily. Then one day there is a mutation in the human gene that let the body continue to break down lactose, letting humans consume milk for their whole lives.

But you might make the argument that our ancestors didn’t live as long as we do now, and that we need that extra calcium as we get older. I mean think about osteoporosis! Women are always being told to consume more milk to prevent brittle bones. Several studies have shown that additional calcium have no link to decreased bone fractures, and in some studies may increase them. To make things more crazy, some studies show that milk consumption may actually leech calcium from bones.

So is calcium a giant fraud? No. We still need calcium for bone strength, and other bodily functions like nerve connections to muscles. I think perspective is in need. We may of heard about how we need three glasses of milk to get our calcium recommendation. That would mean three glasses of milk will provide 100% of the calcium for the day. That is great, but that would imply we don’t get calcium from any other foods. Beans, sesame seeds, soy, and leafy greens all have calcium. Just like protein, there is a little bit of calcium in almost any food.

If you are worried about bone density and strength, try weight training. It has been proven to strengthen bones, but isn’t as widely advertised. So lifting a dumbbell may do more for you as you age than chugging the milk.

As a vegan you might not need to be worried about calcium intake. Many vegan foods are now fortified in calcium. Most milks contain more calcium than dairy milk as a marketing strategy. Lots of protein powder mixes have added calcium, and even oats are fortified. And if you are told by your doctor to take calcium supplements, you are covered as well. Any search will help you find vegan sourced calcium tablets.

I look at calcium like most vitamins, I know I need it but I don’t worry about it. How many times do you think about your potassium levels? Or worry about your vitamin C levels? Probably not often.

Posted by Jennifer in Alexa Asks Tags: alexa asks, calcium, vegan

2 comments

Alexa Asks, Jen Answers #11: Vegan pro-biotics?

February 13, 2015

I was recommended to eat Greek Yogurt to help with some harsh side effects of my medication, but dairy makes my tummy hurt. What are vegan options with probiotics?

Well, a fast an easy answer would be to eat vegan yogurts, but I think you deserve more options. I will go and breakdown all your options, but most might involve some personal kitchen time. You see, all those yummy probiotics in yogurt are just are a bi-product from fermentation. So I will list a few types of vegan ferments that are fairly easy to do at home.

Quick notes- if this little post really interests you I would recommend picking up The Art of Fermentation. The book is pretty much a dictionary of fermentation styles, and will go into details about practices in certain regions. For example the chapter on pickles goes into details of different type of pickling in India, Japan, mushrooms, fish, etc. The book lacks lots of specific recipes, but gives you guides, giving you lots of wiggle room with the dishes.

There is also some basics with all type of home-ferments. Some guides seem scary and long, but most just reiterate some basics. Wash hands during preparations, wash and clean everything thoroughly, make sure all soap and sanitizers are rinsed off, and all cultures are living things. Think of them like plants, you need to take care of them, and you oddly start to like them, at take photos of them when they do cool stuff.

There are also more vegan ferments, but I didn’t list them because you need to apply heat to eat them. Some example would be sour dough, tempeh, fermented grains, etc. By adding heat, the probiotics really won’t do much for you.

Vegan Yogurts

The quickest response to a vegan yogurt option is a soy yogurt. These are now pretty widely available at supermarkets, though the price tags are still pretty high. They usually have live active cultures, but tend to have lots of added sugars. You can make your own homemade vegan yogurts, but it can be tricky. You need to keep a consistent 110 temperature, which is why some people buy yogurt machines. You will also need to buy a yogurt culture, which I am never thrilled about. Modern yogurts have mediocre yogurt cultures, and will only live so many generations before having to buy more cultures. Belle+Bella have a non-dairy yogurt starter, if anyone is interested in making yogurt at home.

Don’t want to make your own yogurt? Most stores have big containers of yogurt in plain or vanilla. I recommend grabbing one of those and mixing in granola and fruit for flavor. Want greek yogurt? Take regular store bought or homemade yogurt and strain through a cheese cloth to separate more of the water from the yogurt. Voila! Your done!

Step-by-step Instructions: Waking Up Vegan

Vegan Kefir

You might of heard about this yogurt alternative- kefir. I haven’t seen any dairy-free kefirs in stores, though there are some commercial coconut milk kefirs. So you will have to make some for yourself at home. The plus is that vegan yogurts have a hard time thickening due to low protein levels (and homemade yogurts are thinner than what we are use to, thickeners added to both vegan and dairy commercial yogurt). So consistency will be more similar to the original product.

Unlike yogurt kefir is a lot less fussy. You don’t need to monitor the temperature, and naturally has a thinner disposition. The downside is that kefir grains (the culture) really enjoy cows milk, not vegan milks, so they need to replaced after awhile.

Step-by-step Instructions: Chickpeas and Change
Note: She includes how to make nut milk, you can skip these steps if you use store bought milk.

Water Kefir

Unlike making vegan kefir, water kefir is a lot more stable. Get kefir grains once and they can last a lifetime if taken care of properly. Water kefir is made from sugar, dried and fresh fruits. Most people describe it as a probiotic soda, and there lots of wiggle room for flavor since you can switch the fresh fruit around.

This seems like a pretty low maintenance sort of culture, and would recommend to anyone who wants fresh probiotics with little work. There are two steps to the brewing process, and with some planning you can get two brews rotating (as shown in the tutorial below)

Step-by-step Instructions: Bonzai Aphrodite
To Buy Cultures: Amazon

Continue reading →

Posted by Jennifer in Alexa Asks Tags: alexa asks, beer, gochujang, kefir, kimchi, kombucha, kvass, mead, miso, natto, nut cheese, pickles, probiotics, Rejuvelac, soda, vegan cheese, vinegar, water kefir, wine, yogurt

Alexa Asks, Jen Answers #10: Let’s Talk About Girl Scout Cookies

January 23, 2015

I feel so bad saying no to Girl Scouts, so are there any vegan cookies to buy from them?

I swear those sneaky girl scouts! Everyone breaks their diets in order to “help out” the girls scouts and buy lots of cookies. It is so hard to say no when you see a group of girls sitting out in the rain trying to sell cookies, or explain to a little girl about how animals are treated badly for eggs and milk.

Well, there are now lots of options for vegans, but it gets complicated. Not all cookies are available in all regions of the United States. Some cookies have different recipes, so depending on your region it may or may not be vegan! Every year there are new cookies, and some get discontinued, so keep in mind, this list will get outdated. Their website will list if cookies are vegan on their cookies page, but you can always read the ingredients as well. Check for milk being listed as an allergen, then eggs in the ingredients list.

Thin Mints

mtc_thinmint_abc This is the easiest cookie to grab as a vegan since it is one of the most popular recipe.There are two different factories that make thin mints, but both use a vegan recipe and you should be good wherever you buy. These are the iconic cookie from girl scouts that probably will never go away until girl scouts stop selling cookies and hell freezes over.

Peanut Butter Patties

mtc_pbtag_abc This is one of those cookies that vary from region to region. If you pick up “Tagalongs” then it will contain dairy, and therefore aren’t vegan. These have always been my favorite as a kid, so it is annoying that nobody seems to sell the “peanut butter patties” near me, just the “tagalongs.” These are another girls scout classic so you will most likely see one of the two variations.

Thanks-A-Lot

mtc_thanks_abc Is it just me but do these cookies seem a little sarcastic? It is sort of like a little reminder as you are eating that you should of bought more and more cookies. I remember finding these cookies and the one with the girl scout logos a little weird. It would be like buying pencil shaped cookies at a school bake sale. Any-who, these are pretty basic, shortbread cookies with chocolate coating on the bottom. Thanks girl scouts for being so creative.

Lemonades

mtc_lemon_abc Speaking of creativity, they had a chance to capitalize on Thanks-A-Lot theme and name these LemonAIDs. You know, you are AIDING the girl scouts. But they didn’t. Their loss. Now they’ll have to pay me lots of money for the idea. These are kind-of like Thank-A-Lots but with lemon “creme” on the bottom instead of chocolate. Frankly I remember these being disgusting, but clearly people keep buying them. They’ve been around for 10-some-years.

Cranberry Citrus Crisps

mtc_crancc_abc Enter the faux healthy cookies. These cookies boast their healthiness with whole wheat, dried cranberries, and barley malt syrup. Which sounds healthy except it does still have regular processed wheat and regular old sugar in the recipe. The girl scout website doesn’t give their official “vegan” stamp of approval. I am unsure if this was sloppiness, or the possibility of a non-vegan ingredient in the “natural flavors.”

NOTE: All photos are taken from the Girl Scout’s website to make it easier for buying cookies. The faster you find your cookies, the faster the girls can sell cookies to other person. See- I am only helping the girl-cookie market!

Posted by Jennifer in Alexa Asks Tags: alexa asks, cookies, girl scout cookies, girl scouts

Alexa Asks, Jen Answers #9: Non-Vegan Relationships?

January 16, 2015

I’ve been in a relationship with Mr. Boo before going vegan. Now that I am vegan, is it bad that I am vegan and he isn’t?

**NOTE: This question has not been asked by Alexa, she and Mr. Ian are doing well. This is simply a common question I’ve been asked by several friends and co-workers.

Unfortunately there is no clear cut yes or no answer here. The answer is complicated and involves you to do some self-reflecting on your points of view and your relationship. Each answer will vary from person to person. But the general consensus is that it shouldn’t MATTER if your significant other is vegan or not. Why? Because if you are truly “in love” then your interests, morals, and values should be somewhat match your significant other.

Think of it this way, if you and your partner have very different points of view on money, there is probably a good chance your relationship won’t last. If you like to save money long term, and spend minimally, while your partner believes to spend most of the money you earn and racks up debt, there will be fights. Now I am not saying you need to have identical spending patterns to be happy. In fact, your partner’s willingness to spurge for daily indulgences might balance out your rigged spending.

The first step is asking yourself why you are vegan? Is it for your health? Is it for the environment? Is it for the animals? How important is veganism to you? Your beliefs might change as time goes on, but take your answers and see how it matches your partner’s point of view. Let’s say your biggest reason to go vegan is for health, maybe your spouse is really unhealthy and that is what bothers you about their omnivorous ways. Perhaps you are vegan for the animals, and your spouse going hunting bothers you.

When I was dating my current husband, I remember I knew it was all going to be okay. Why? I had to go away for a week to visit family, so I asked my husband to watch my pet hamster. At first he was hesitant and had a hard time getting the hamster to come out of the cage. But slowly the hamster learned to trust him and started to come out of the cage just by seeing his hands. My husbuand grew a connection knowing that the hamster learned to trust him. Fast forward a few months ahead when we get mice in the apartment. We set a few traps and caught one. He asked if I could “empty” the trap, feeling guilty and a connect between the mouse and my pet hamster. This was when I knew my husband respected animals just as much as I did, he just needed his own time to develop feelings about veganism.

But there are times where you should question your relationship and have a really big discussion with your partner. If your significant calls your veganism “selfish” because you are standing between them and their meat, then you are going to have problems. Some might read this and think it is pretty silly, but I’ve seen some situations like this. Your significant other is a full grown adult who should be able to cook for themselves, or eat things they don’t like from time to time.

If your partner is trying hard to convert you back to meat-eating ways then you should question your relationship. If your partner is feeling your veganism is a threat then that might be a sign that your points of view aren’t lining up. That being said, you shouldn’t confuse questioning as trying to change you. Your significant other is just trying to understand where you are coming from. Explaining (calmly) about the animals, the environment, and how maintain your health, you are helping them understand, and perhaps might convince them to change.

That being said, lets backtrack to my story about my husband. Is he vegan? No. He still eats meat, dairy, and eggs on roughly a monthly basis. I don’t think he would of eaten mostly vegan diet if it wasn’t for a few things.

He didn’t feel the gender roles apply to our relationship. What do I mean? He never “demanded” that I make meat for dinner just for him. It worked out that I like to cook and had the time. So whenever we ate dinner, we ate whatever I made. But he was completely open to make his only meat dinner if he chose to.
I was there to educate him about nutrition. We all grow up thinking meat and milk is a necessity. It isn’t, but I had to help him understand how to stay full and on budget with plants.
When he said he wants to transition more away from animal products I stick my neck out for him. Chiming in at restaurants asking questions about meals for him, helping navigate parties, etc. We all need to learn these things.
I never expected him to change. I never pressured him about it, and let him take his time to decide. He had visited animal sanctuaries, dairy farms, and read news articles about animal cruelty, all not forced by me.

I hope this article helped you with your burning question about your relationship. Maybe I gave a little hope to you and your partner.

Posted by Jennifer in Alexa Asks, Health Tags: alexa asks, relationships, vegan

1 comment

Alexa Asks, Jen Answers #8: Are Tattoos Vegan?

January 9, 2015

I’ve been saving up for my first tattoo, is there anything I should know about veganism and tattoos?

Vegans and tattoos kind-of go hand in hand right? I mean, there aren’t too many vegans I know that don’t have a tattoo, me included. Hell, even buzzfeed got into the vegan tattoo market. So it is surprising to find out that tattoos aren’t vegan. So should you be concerned about it? Well, I think the biggest concern for the veganism movement is probably bringing attention to the food and fashion industries, but it shouldn’t mean you should ignore other markets. Education is always best, especially when you get stuck in a “gotcha!” vegan debate. (you know the ones where people ask you if semen and breast milk are vegan) So I’ll break down your major concerns in sections, so you know how to deal with it.

The Animals Are in the Ink

Yeah, that actual ink being used is not vegan. What is in it? The standard black ink uses charred animal bones and most inks have glycerin (animal fat) as a stabilizer. There can also be gelatin and shellac (from beatles) in other ink shades. I am sure the idea of having animal bones forever in your skin isn’t the most comforting thing.

There are all vegan tattoo parlors out there, but sometimes you want a specific artist. If you want you can ask if they could use vegan ink on you. Need suggestions to give your tattoo artist? Some brands are Intenze Tattoo Ink, Waverly Color, and Stable Color. I’ve read online that black uses the most animal products, so keep that in mind. Some artists don’t make the switch as they claim that the blacks aren’t as black. Some people say the boldness of the black is dependent on the skill of the artist. So keep it in mind, this is a lifetime commitment.

Numbing Agents, Sterilization, and Cleanings

When I got my tattoo, I didn’t ask any questions. I got a lot of things slabbed onto my arm, lotions, sterilization pads, even a numbing agent (the artist accidentally spilled his ink and took pity on making me wait longer). I have no idea what my tattoo artist used, or what went on my body. You can ask your tattoo artist what else he will use, and suggest if you bring your own products…

Or you can do an easier route and research vegan tattoo parlors. There are few out there, but most are in major cities like New York City, Portland, and LA. Some parlors don’t advertise if they are vegan, so it never hurts to ask, and some individual artists might be vegan while others in the same parlor are not. No vegan tattoo artists near you? Keep your eyes peeled for tattoo conventions, some traveling tattoo artists might be vegan, and you can schedule an appointment during the convention.

Aftercare Treatment

This is the section that you have the most control. Your tattoo artist might try and sell you some tattoo aftercare products. They might say to use unscented lotion. If you choose to use products specific for tattoo aftercare, you have lots of options. H2Ocean (including lotions and pain relievers), Devita, Merry Hempsters, and After Ink are all various cremes that help speed up the healing process. But, any non-scented lotions can do the trick, so nothing to sweat over.

So What Does This All Mean?

So there are lots of non-vegan products associated with tattoos, but it shouldn’t stop you from getting one. As mentioned before animal products in tattoos is kind-of of the bottom of the list of concerns. We all should know by now that it is impossible to live in a completely vegan environment. We live in a world where animal products are imbedded in so many aspects of our lives. It is up to you how much action you will take. There are many tattoo artists and vegans who don’t find out about the non-vegan status until years after they “turn.”

That being said, it never hurts to ask. If you have an artists picked out, just go ahead and ask. Who knows they might be 100% and only use vegan products and just don’t advertise it. Maybe your artist doesn’t know about the animal products in their ink and YOU WILL CHANGE THEIR LIFE.

Or maybe not. But you’ll never know until you try.

Posted by Jennifer in Alexa Asks Tags: alexa asks, tattoo

Alexa Asks, Jen Answers #7: Favorite Restaurants?

December 19, 2014

Do you have a favorite Vegan restaurant that you’ve been to?

This is a tough question since my husband and I don’t eat out often. We only eat out 2-3 times a month, including eating out for lunch during work. We don’t even go to bars that much since it is so expensive. But I think we hit the same problems most vegan have, there aren’t any LOCAL vegan restaurants. Sure there are lots of options in Philadelphia, but it involves taking a train and walking to the location (like 30-40 minutes each way)

That being said we have some favorite vegan and non-vegan places. Each place has their own special place in our hearts. All of these places are pretty much exclusive to South Jersey or Philadephia with one exception. So take this an an eating guide to the Philly area.

MAJOR CHAIN: Panera Bread USA

If we are traveling and need to grab a bite, we almost always stop here. Sure there are other chains with great vegan options, but I find that Panera is the most spread out. There is a hearty sandwich that is easy to veganize (no cheese, swap bread). There are also other options, and their website is really helpful and open.

FAMILY EATING: The Pop Shop Collingswood, NJ

If you are eating out with your non-vegan family and they just want your standard all American dinner, the Pop Shop is your best bet. The Pop Shop isn’t a vegan restaurant, but a sort of family geared diner. They specialize in breakfast, ice cream, and grilled cheese. They also have vegan options for all categories. They have a great vegan cheese, vegan pancakes, vegan shakes, and tofu scrambles. My favorite? Tofu Buffalo Wing Sandwich, no cheese, no mayo. Downside? They don’t have an exclusive vegan grill, so that might freak some strict vegans out, or pose a problem to extreme dairy allergies. Also worth noting, I have only been charged extra for the vegan option once- for a sundae. So that’s a bonus.

ICE CREAM: The Franklin Fountain Philadelphia, PA

Okay this another non-exclusive vegan eatery. And I have to say narrowing down best ice cream in Philly is hard. I mean Capogiro’s has fabulous sorbets, and has been named world’s best ice cream. Little Baby’s Ice Cream is my favorite part of seeing a concert at Union Transfer (yes you can rock out to Chrvrches with some vegan ice cream). But neither is are exclusively vegan. (hey did you notice how many ice cream places I just dropped? Can you tell I like ice cream?)

But Franklin Fountain is a throwback soda fountain that is very accurate to the time period, well with the exception of their few vegan ice creams. They give lots of options for vegans, including vanilla, chocolate, and one seasonal vegan ice cream (such as peppermint stick or pumpkin), sorbets, caramel, whip cream, and much more. My favorite? Vanilla ice cream in a violet soda. It’s not on the menu, but trust me, it’s awesome.

PIZZA: Blackbird Pizza Philadelphia, PA

I remember being disbelief that a vegan pizzeria would ever open. I am even more shocked that it stayed open for so long. I wish I tried this place out when I lived in Philadelphia because it is even better than most of the pizza places in the city. The place is really laid back and feels like any old pizza takeout. The options are amazing, and some non-vegans drool over their potato pizza, which is apparently a thing. This place is ALL vegan, so no sweating the menu.

QUICK BITES: HipCityVeg Philadelphia, PA

HipCityVeg has been featured on the site a few times. When I go into the city it is usually do something specific like see a movie at The International House, or go to the Art Museum. So I usually don’t want to sit down and eat. No instead I plan on eating at home, and realize that by the time the train arrives and I start cooking I won’t be able to eat until 7 or 8 pm. So I usually stop by HipCityVeg and grab something to eat. Everything is vegan, and the menu is simple which means your food get made fast. My recommendations: The Banana Whip, Buffalo Bella Burger, and the Udon Noodle Salad.

FANCY BITES: Eden Vegetarian Cafe, Bar Harbor Maine

I am super sad this place closed, but I think it is worth mentioning. This was an all vegan restaurant in Bar Harbor Maine. It was suppose to be a little more high end, and even had a bar. I liked the place since the food was a perfect way to end a day full of hiking. The menu was seasonal and would list all the locally sourced food, including things such as fiddleheads, tofu, and seaweed!

BAKERY: Sweet Freedom, Philadelphia, Bryn Mawr, PA & Collingswood, NJ

I had a friend recommend this vegan bakery, so I went to check it out with my husband. After eating the yummiest cookie sandwich and root beer float cupcake I saw tons of signs with “gluten free” written all over them. I wouldn’t of had a clue. Sweet Freedom is all gluten-free, animal-free, peanut-free, soy-free, and refined sugar-free. I think this why I love them so much, I don’t feel stuffed, or bogged down like most baked goods (or that rotting teeth feel from too much sugar). They started in Philly and expanded to Collingswood and Bryn Mawr, expanding their menu to juices, smoothies, and foods (hot foods only at the Bryn Mawr location). My recommendation? Their cookie ice cream sandwiches for the summer, cake balls, and cookie sandwiches.

Posted by Jennifer in Alexa Asks, Health, Tour NJ, Tour Pennsylvania Tags: alexa asks, Blackbird Pizzeria, Hip City Veg, hipcityveg, my vegan restaurant, Panera Bread, restaurants, Sweet Freedom, The Franklin Fountain, The Pop Shop, vegan

Alexa Asks, Jen Answers #6: Telling your family that your vegan

November 21, 2014

How did people react when you first decided to go vegan as opposed to vegetarian?

I was hesitant to write this post since I can’t say that my family has been incredibly supportive. So I won’t be pointing out anyone in particular and I will be taking examples from both sides of family, my side, and my husbands side. With that said there is only one person I will single out- my husband.

I was a pretty flexible vegan when we first started to date. I pretty much got rid of all animal products from my diet, but I had a hard time being vegan when eating out. I couldn’t accept the idea that I would be forced to eat a salad, and I was pretty bad at asking questions. I am sure there were plenty of times I ate beef broth or ate hidden dairy. So when I announced to my husband that I really wanted to go back to being a strict vegan, he was completely an board. He only asked one question- “So your NEVER going to eat a hotdog ever again?” The question was pretty funny to me, since I don’t even like hot dogs much. I actually like fake dogs better, even when I was omnivorous.

I love how my husband talks about veganism and his cutting back on meat as a positive thing. He talks enthusiastically about where he gets his protein from outside of meat and cheese. He will also boast how happy and healthy he is. One thing I can say is that if your spouse is complaining about how your “veganism” is bringing them down, then you might want to reevaluate that relationship.

As for other family members, their initial reaction was pretty non-existant, which is because my “announcement” was pretty non-existant. Most of the time I came to family functions with my own food. We plate our own food, so most people didn’t question what I ate. No one questioned why, so I never explained (I’m a horrible person, I know).

But I found that when I uttered the word “vegan” a lot of family members start asking “the questions.” Calcium, iron, protein, omega-3, and possibly vitamin B12 get tossed around in the conversation. You REALLY want to be ready for answers. I found that if you don’t have a complete answer people will try to talk you out of veganism.

That said some days it seems that family members are totally stumped and find me as a food road block. I am sure some people think I am going through a phase, or just trying to be different or a pain. Most of my family really love cheese and dairy, which is the biggest no for me. So when family try to think of sides, they think veggies with cheese, bread with cheese, casserole with heavy cream, cheese and crackers, cream cheese based dips, etc. And it seems that they plan one vegan dish, or I am the one bringing the only vegan dish. But, occasionally I found, people prefer the vegan dish. My Nanna asked for my curry pumpkin dish that I made for their 60th wedding anniversary.

On the flip side, I’ve had people bend over backwards for me. I’ve had people make two versions of a dish, one vegan and one omnivorous. This year I am going to a Thanksgiving where the host specifically is making mostly vegan side dishes. Which is a great relief, since this will be the first Thanksgiving that I won’t have to give two craps about what I eat.

That said, I am not the best poster child of educating family members about veganism. Some people I just don’t bother to explain it to, and I never expect people to buy anything specific for a dish (ie fake butter, soy milk, etc) If my Grandma made Jello just for me, I’d probably just eat since I don’t expect her to think about gelatin as a no no. But if other members of the family did that, I would explain it to them.

But overall, as a vegan you might feel ignored. Some family members seem to ignore my eating habits in favor for what they want to do, and I don’t think I am alone. My friend who is vegan is always telling me how she has to fight her family not to go to certain restaurants since their vegan option involves a lot of questions and a salad. I find myself making food that my husband and I only eat. You will get pressured to eat the dessert because you know, it’s a TREAT! People will think it is a phase. People will consider your diet as recommendations. And people will make honest mistakes while catering to your diet, and you can’t get mad about that.

This really isn’t a happy post. Most people have a hard time dealing with family and veganism over friends and veganism. I think it is because these people are so close to you that sometimes they don’t care if they come off rude. It is part of how things go. You can fight and talk about it. Or you don’t. This is something you need to figure out how to handle as an adult.

How does your family respond to your dietary restrictions? Are they supportive? Neutral? Or try and fight you on it?

Posted by Jennifer in Alexa Asks, Health Tags: alexa asks, family, vegan

Alexa Asks, Jen Answers #5: Tofurky or Not Tofurky? That is the Question.

November 14, 2014

My Mom is a little M.I.A in the kitchen this year for Thanksgiving. It is up to me to cook. Since I am the one cooking, should I make a Tofurky for myself?

The Thanksgiving tradition of turkey is one that is ingrained in Americans. Hearing what many other people do and won’t do during Thanksgiving, it seems that turkey is the only constant. I’ve met Italian families that serve a soup, a salad, and a pasta dish before the Thanksgiving. I suggested a soup for Thanksgiving once, everyone in my family looked at me like I grew a third head. Some people don’t have mashed potatoes, while I have never heard of a Thanksgiving without them.

I recently was asked if I bought my Tofurky yet for Thanksgiving, and I never even considered getting one. Even before going vegan, the idea of eating turkey freaked me out. I heard about how freakishly huge they were to get that picture perfect roast. The new added weight makes it difficult/impossible for turkeys to walk. So I was already starting to get grossed out. Then the first few years I was able to avoid Thanksgiving since my family was all over the US, and it was GLORIOUS. (secret, I kind-of hate Thanksgiving style foods) But once I started to eat Thanksgiving again, since my husband seems to “love it,” I found that I didn’t care about having vegan or vegetarian replacement for turkey.

But that doesn’t mean you don’t have to. If you find yourself enjoying faux meats, then why the heck not try and eat some Tofurky? But consider your other options. Tofurky kind-of gets all the credit and is starting to dominate the faux Thanksgiving market. But a Slate Article ranked all the turkey roast options out there. The top two? Tofurky and Gardein.

I wouldn’t worry about calories, proteins, or whatever since it is one dinner for the entire year. But there are plenty of vegan options to give you that stuffed stick to your ribs feeling. You could just type in “vegan thanksgiving” in any google or Pinterest search and get lots of results. Some popular vegan blogs even have lists of great Thanksgiving dishes in their blogs like Oh She Glows, Olives for Dinner, The Post Punk Kitchen, and Vegan Richa.

Another tip? Have some food prepped the day before. For example a lot of casseroles can be prepped the night before and then baked the day of. Cranberry Sauces are great to make ahead, but the canned stuff is usually vegan. And of coarse pies can be made the night before. If you love crescent rolls, don’t worry they are accidentally vegan!

What would I serve at my Thanksgiving? Well here are just a few of the recipes I would love to make if I was hosting Thanksgiving- and yes, there would be three pies. Blame Jon for that, he loves pie.

Saweeet! Potato Casserole with Crunchy Nut Crumble via Oh She Glows
Spicy Cranberry Apple Sauce via Connoisseurus Veg
Roasted Brussel Sprouts with Shiitake Bacon via Olives for Dinner
Quinoa “Stuffing” (butternut squash, cranberries, & pistachios) via Gimme Some Oven
Thinly Sliced and Roasted Root Chips
My classic green bean casserole (which will be posted soon but there is one on The PPK)
Savory Mushroom Gravy via The Post Punk Kitchen
Sweet Potato Drop Biscuits via Appetite for Reduction
Maple Bourbon Pecan Pie via May I Have That Recipe
Voluptuous Pumpkin Pie via Vegan Pie in the Sky
Cosmos Apple Pie via Vegan Pie in the Sky

Funny thing about this list? Some of the food I don’t even like, but it made the list because I know my husband would want it. Cranberry sauce? Blech. Not a huge pie fan, but I sure do love the Maple Bourbon Pecan Pie I make (which isn’t listed on here since I made it myself- future recipe?). I had a sweet potato casserole once and it was awful, but I am willing to give it another try.

As I get older I’ve realized I don’t hate Thanksgiving, I just hate what other people make. They are too heavy and too cream and cheese based. No thanks. I’m not trying to “watch my weight” or eat healthy, just prefer different flavors than other people. So sit and think, do I LOVE turkey? If you do, maybe you should get a faux turkey. But if you could pass on it, I would recommend just skipping it.

Posted by Jennifer in Alexa Asks, Health Tags: alexa asks, thanksgiving, tofurky

Alexa Asks, Jen Answers #4: What’s the beef with Calcium?

November 7, 2014

One doctor told me that soy milk doesn’t have as much calcium as dairy milk, then one doctor told me there is MORE calcium in soy milk than normal milk. Which is it?

I’ve been on and off again vegan long enough to see the calcium in milk shift. Like any young female vegan, I got a lot of pressure about my protein and calcium intake. I spent a lot of the time reading the back of soy milk, almond milk, rice milk, or whatever new milks were coming out. Back then brands varied widely.

Older brands were completely unfortified. Whatever calcium was present in soy beans was available in the milk. But more mainstream brands would add fortified calcium to the soy milk to match regular dairy milk. I remember being advised to drink the flaky bits on the bottom since that was the added calcium.

So your first doctor is right. If you made soy milk at home, it wouldn’t have as much calcium as cow’s milk.

“But Jen,” you might say “soy milk and almond milk containers say it has 50% more calcium than dairy milk!” And you would be right. Most major non-dairy milk brands have taken up the practice of adding more calcium than normal milk. This might be a way to appeal more to older women, who are particularly concerned about osteoporosis and hot flashes (which soy has been found to help keep in check)

Then you get into the whole world of whether or not fortified vitamins are bad for your health. Most of us know that fortified nutrition doesn’t absorb as well as getting from a natural source. Some people think it is down right dangerous for your health to process vitamins in an unnatural state since it causes unnecessary work for your body. I believe you should always strive for natural sources but I don’t think you’re doing your body harm by drinking fortified vitamins.

But if you are concerned about calcium, start being concerned about your vitamin D levels. The absorption of calcium is aided by vitamin D. The best vegan source is just getting some sun, 15 minutes a day is all you need. There are supplements that you can take as well if you find that you have a vitamin D deficiency (Alexa takes Vitamin D pills because she works inside all day as an artist and store manager. Be sure to get outside kids – your body loves the sunshine!). Just check the label for gelatin and fish in the ingredients.

Still worried about fortified calcium? Some soy milks are out there with only the naturally occurring calcium, Eden Soy being one of them. There are lots of foods rich in calcium as well. Many beans contain a decent amount of calcium. You might hear a bunch of fish have great calcium, but ever wondered where they get calcium? Sea vegetables of coarse! Most greens have a large amount of calcium, including greens on veggies like turnips and beets. Juice them with oranges to get more of a calcium boost. Sesame seeds, almond, blackstrap molasses, figs, and quinoa are also great calcium sources.

And remember, just like protein, calcium is in EVERYTHING! So it adds up by the end of the day. Unless you have a super specific health reason for needing more calcium, relax. Just eat a little of everything and eat as fresh as you can get.

Posted by Jennifer in Alexa Asks, Health Tags: alexa asks, calcium, dairy, milk, soy

Alexa Asks, Jen Answers #3: Protein, man, protein!

October 3, 2014

How much protein do I REALLY need? How concerned should I be about my daily protein intake?

The first question any vegetarians and vegans alike get asked is “Where do you get your protein?” Americans in particular are obsessed about protein, especially when it comes to animals based-protein. Oddly no one asks the average American where they get their fiber and vitamins.

The average female needs 45-60 grams of protein while males need 50-70 grams. The number might seem high, but it is easy to reach these numbers. Many people get scared about protein intake since we are taught that to look at food in rigid categories- proteins, carbs, fats, etc. The US government reenforces this with their food pyramid and my plate. Both are charts with specific categories. Well there is technically protein in your vegetables and grains. More than what you might expect.

Let’s pretend you ate 15 bananas in one day. That would roughly be 2,000 calories, assuming if the bananas were big. That is the recommended calories the average woman consumes. She would of consumed 25 grams of protein, which is over half the required amount for the day. No, that’s not enough, but probably more than what you were expecting. And once you add all the numbers up, you’ll hit your protein requirements fast.

If you are worried about your protein, try downloading an app to your phone. Keeping track of what you eat for a few days will give you an idea how much protein you end up eating. Then you can decide if you need to eat more or less protein. There are various apps, whether it be a calorie counter, protein counter, etc that will keep track on basic nutritional information.

Why does protein get so much attention? Well, it might be because active people obsess over protein intake. If you talk to anyone in crossfit or weight lifting you will get a first hand experience with the obsession. They aren’t wrong though. The more muscle you tear, the protein you’ll need to heal yourself.

But take two things into consideration. One is that the more calories you burn, the more you’ll eat. Which means more protein consumed. The second point is that certain forms of exercise require more protein. Workouts that are heavier in cardio and endurance need more carbs for energy levels, while weight lifting or “power” workouts will need more protein to build muscle.

So where does it leave you, the average person? Truthfully, the average American doesn’t need much protein if they have a very seditary lifestyle. But you may want to amp up your protein on days were you are particularly active, like moving days, or yoga class. If you notice your muscles are consistently soar after workouts, upping your protein may help.

And always remember there is such a thing as too much protein. Just like anything you eat, too much is bad.

Posted by Jennifer in Alexa Asks, Health Tags: alexa asks, protein, vegan