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Eliminating Dairy from Your Diet (W/Bonus Recipe)

There are tons of health and ethical reasons to avoid dairy products. Looking at the health side, countless people who’ve quit dairy discovered that their chronic congestion, digestive problems, ear and other upper-respiratory infections, acne and other issues that compromised their optimal health disappeared within a few weeks. Consider going completely dairy-free for a month and see how significantly your quality of life improves.

Nutritionally speaking, dairy is pretty much bad news everywhere you look. Nearly half of the calories in whole milk come from fat, and almost all of its carbohydrates come from sugar, all in the form of lactose, to which many people are intolerant and can’t properly digest. Even worse, the fat in dairy products is every bit as saturated as the fat in beef and most other meat products. Additionally, dairy has absolutely no fiber and no iron. And if all that weren’t enough, you might wonder why the FDA refuses to answer the question about the amount of pus (a buildup of dead leukocytes, aka white blood cells) in dairy products.

Looking at the ethical side, most commercial dairy cows are never allowed to graze outdoors; they’re confined to cramped stalls on factory farms. Although a cow is meant to live about twenty years, practically all dairy cows are sent to slaughter before they turn five because the overall milk production of aging cows can’t come close to that of a younger animals. Commercial dairy cows are impregnated every year in order to maximize their milk production, and their calves are commonly sold to the veal industry. So if you, like more and more people every day, are opposed to this type of inhumane treatment; they’re chained at the neck so they can’t turn around or move more than a step forward or backward. All they can do is stand up and lie down. This is done so that they don’t develop muscles so that their meat stays very tender. These young calves never get to play or graze or feel the sunshine on their backs, or be with their mothers. They spend their entire lives in the dark in little stalls until they’re big enough to be killed and turned into veal; usually around 16 weeks old (about 4 months).

For detailed information about the dairy industry’s cruel farming practices, see Jonathan Safran Foer’s awesome book Eating Animals.

Also, A highly recommended documentary, "The Perils of Dairy"

How to Go Dairy-Free:

If the idea of suddenly removing all dairy products from your diet seems daunting, try easing into it.  Make a note of the dairy products you currently consume: chances are that there a few such foods you love, but a dozen or so others you might eat regularly but you’re not really crazy about. So, get rid of all the ones you can do without and you’re more than halfway to being dairy-free! But the real key to success in eliminating dairy from your diet involves not as much cutting them out, but instead, replacing them with superior non-dairy alternatives.  And luckily, there are all sorts of non-dairy products on on today’s market shelves that are truly great tasting and healthy:

  • Butter: "Earth Balance" and "Soy Garden" are excellent vegan alternatives.
  • Yogurt: Made from soy, coconut and almond milks, various vegan brands available.
  • Milk: Soy, rice, almond, coconut, and even hemp seed milks are becoming widely available, not only at natural food stores but also at many supermarkets.
  • Cheese: There are several non-dairy cheeses on the market, but always check the label for casein or sodium caseinate.  Casein is a milk protein that is used in some soy cheeses. Happily, two of the best non-dairy cheeses, "Daiya" and "Wayfare," are vegan. Both brands are widely available in the United States. Also, try “Go Veggie” vegan Parmesan cheese alternative.
  • Ice Cream: There are a number of excellent brands made from non-dairy milks currently on the market. “So Delicious,” “Purely Decadent” and “Tufutti” make vegan versions of many delicious ice cream products, and you won’t even be able to tell the difference! Plus don’t forget about sorbets, which tend to be vegan (check the label) and are lighter and often more flavorful than ice cream.
  • Cream Cheese and Sour Cream: Once again, there are vegan alternatives. “Follow Your Heart,” “Daiya” and “Tofutti” make superb vegan versions of cream cheese and sour cream, which are available at many natural food stores and supermarkets. 
  • Mayonnaise: There are also several vegan brands of mayonnaise, including a wonderful and widely-distributed product called “Vegenaise.”.
  • Coffee Creamer: Now there’s no need to put dairy cream products in your coffee: "So Delicious" and "Silk" are two companys that make vegan creamers that blend perfectly into coffee.

Bonus recipe! Fettuccini Alfredo, the vegan recipe everyone thought was impossible, and WOW, is it ever good!

Ingredients:

  • 8-10 ounces pasta (fettuccini, linguini, spaghetti or fusilli)
  • 3 Tbsp. (30 ml) olive oil
  • 1 small shallot (or onion)
  • 4 large cloves garlic, finely minced or grated
  • 4 Tbsp. all purpose flour (slightly rounded)
  • 2 cups (420 – 480 ml) unsweetened, plain almond milk
  • Salt and pepper to taste
  • 4-6 Tbsp (20-30 g) nutritional yeast
  • 1/2 tsp garlic powder
  • 1/3 cup “Go Veggie” vegan parmesan cheese (plus more – reserved for topping)
  • 1 cup canned green peas (if frozen, cook al dente)
  • Red Pepper Flake (reserved)
  • 1 Tbsp. Earth Balance (reserved)

Instructions:

1. Meanwhile, heat a large skillet over medium heat. Once hot, add olive oil, shallot and garlic, stirring quickly to ensure it doesn’t burn.

2. Next, reduce heat slightly and add 4 Tbsp. flour and whisk to combine. Cook for about a minute and then add almond milk 1/4 cup at a time (adding 1 3/4 cups total, working up to 2 cups) and whisk to prevent clumps. Cook for 2 minutes.

3. Transfer to a blender and add salt, pepper, vegan parmesan cheese, nutritional yeast, garlic powder, and blend on high until creamy and smooth, scraping down sides as needed. Taste and adjust seasonings as needed – you want it to be pretty cheesy and salty so don't be shy.

4. Add pasta to a large pot of boiling, well-salted water and cook according to package instructions. Drain and cover to prevent drying.

5. Return sauce back to skillet and cook on medium heat until it bubbles, then reduce heat to low and cook until thickened, stirring frequently.

6. If sauce is too thick, add a little more milk. If too thin, scoop out some sauce in a 1/2 cup measuring cup and whisk in 1-2 tsp. arrowroot flour. Whisk to combine and add back to sauce. Repeat as needed until desired consistency is reached. Taste and adjust (if necessary).

7. Once sauce is ready, add pasta, cooked peas, Earth Balance and toss. Cook for 1-2 minutes to warm through, and then serve with additional vegan parmesan cheese and red pepper flake.

Stay tuned…Coming soon, “Vegan Baking – Without Dairy or Eggs”

Rae Indigo is ERYT 500

Vegan Nutrition – Addressing Your Concerns…

In the last few years, vegetarian diets have rapidly increased in popularity. A sufficient vegetarian diet is directly related with many health benefits because of its higher content of fiber, folic acid, vitamins C and E, potassium, magnesium, and numerous phyto-chemicals, phyto-nutrients and a fat content that is considerably less saturated. Going one step further, vegans commonly choose a plant-based diet for health, environmental, and/or ethical reasons. Many vegans choose this lifestyle to promote a more humane and caring world.

When compared with most vegetarian diets, vegan diets tend to contain even less saturated fat and cholesterol and more dietary fiber. This results in vegans generally becoming thinner, having lower serum cholesterol, and lower blood pressure, further reducing their risk of heart disease. That’s good news! However, eliminating all animal products from the diet may increase the risk of certain nutritional deficiencies unless vegans take certain precautions. After all, there are plenty of crappy foods that would fall under the vegan category, (Fritos, Pop-tarts, Oreos, Potatoe Chips and a seemingly unending list of "junk" foods), and these have become the mainstay for the typical American diet. So, nutritional deficiencies can exist in both camps and it is safe to say that vegans consume foods with a higher nutritional value as long as they don't fall prey to certain indulgences and follow a few obvious guidelines. 

The micronutrients that are of special concern for vegans often include vitamins B-12, D, and long-chain (omega-3) fatty acids. Unless vegans regularly consume foods that contain or are fortified with these nutrients, supplements should be considered. In some cases, iron and zinc status of vegans may also be of concern because of the limited bioavailability of these minerals.

Let’s address each of these vitamins and minerals that could be deficient in a vegan diet, detailing non-animal sources:

  • Vitamin B12 – This is especially important for pregnant and lactating women, infants, and children, they need to have reliable sources of vitamin B12 in their diets. Numerous vegan foods are fortified with B12, but sometimes companies change their methods, so always read labels carefully (or write to the companies). Many nutritional yeast products (not to be mistaken with brewer’s yeast) are fortified with vitamin B12. Tempeh, miso, and seaweed are known to have large amounts of vitamin B12; however, these foods are not always reliable sources of the vitamin because the bioavailability of vitamin B12 is questionable depending on the type of processing the food undergoes. Other sources of vitamin B12 are fortified non-dairy milks (check the label), vitamin B12-fortified meat substitutes and alternatives.
  • Vitamin D – This vitamin is not found in the vegan diet, but it can be made by humans with exposure to sunlight. At least ten to fifteen minutes of sun on hands and face two to three times a week is recommended for adults so that natural vitamin D production can occur. Food sources include vitamin D-fortified non-dairy milk. Vitamin D is also added to foods such as fortified juices and fortified breakfast cereals.
  • Omega-3 Fatty Acids – In order to maximize production of DHA and EPA (omega-3 fatty acids), vegans should include good sources of alpha-linolenic acid (ALA) in their diets; sources include flaxseed, flaxseed oil, canola oil, tofu, soybeans, and walnuts. For some vegans ALA does not efficiently convert into the other two more beneficial types of omega-3s (DHA & EPA). Since fish oil (a no-no for vegans) is a rich source of these types of omega 3s, to insure adequate amounts of DHE and EPA are included in the vegan diet there are omega-3 supplements made from algae, one of nature's original sources of EPA and DHA. These are readily available online if they can’t be found at your local health food store.
  • Iron – Dried beans and dark green leafy vegetables are especially good sources of iron, better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.
  • Zinc – Vegan diets can provide zinc at levels close to or even higher than the RDA. Zinc is found in amost all grains, legumes, and nuts.

*One last subject of concern: “The protein myth…” Should you believe the hype about vegetarians and vegans being deficient in protein intake? This is almost a joke! Why, because it’s ridiculously easy for a vegan diet to meet all the recommendations for protein by simply maintaining adequate calorie intake. Strict planning or food combining is not necessary to insure ample protein intake. The key for vegans is to eat a varied diet.

Almost all plant-based foods except for alcohol, sugar, and fats provide some protein. Vegan sources include: Legumes (beans, lentils, chickpeas, peas), tofu, tempeh, seitan, peanut butter, non-dairy milks, almonds, mushrooms, rice, quinoa, whole wheat bread, potatoes, broccoli, dark leafy greens (spinach, kale, Swiss chard, collard greens, etc.) and the list goes on. Additionally, store-bought meat substitute products and veggie burgers are also quite high in protein!

Stay tuned…Coming soon “Eliminating Dairy from Your Diet”

Rae Indigo is ERYT 500

Cauliflower – A Versatile Vegan Delight is In Season…

Enjoyed cooked or raw, cauliflower is a great addition to your Healthiest Way of Eating, and now it's available year-round. While green vegetables may contain more chlorophyll, cauliflower is also rich in nutrients and, like its cousins, cabbage, kale, and broccoli, provides health-promoting compounds not found in many other vegetables.

The following chart graphically details the % of Daily Value that a single serving of Cauliflower provides for each of the nutrients for which it is a good, very good, or excellent source…

Cauliflower – A Versatile Vegan delight is In Season

Cauliflower provides extraordinary nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are:

  1. the body's detox system
  2. its antioxidant system
  3. its inflammatory/anti-inflammatory system.

Additionally cauliflower supports cardiovascular and digestive health.

Do not to overcook cauliflower. Sautéing and baking cauliflower is preferred rather than the more traditional methods of boiling or steaming, which makes it waterlogged, mushy and lose much of its flavor. Here are some awesome recipes using cauliflower:

Cauliflower Fried Rice

INGREDIENTS:

  • 1 tablespoon olive oil
  • 1 medium onion, sliced
  • 3 cups cauliflower 'rice'
  • splash of Braggs Aminos (tamari or soy sauce)
  • salt, pepper to taste
  • 2-3 green onions, chopped for garnish

INSTRUCTIONS:

  1. Cut the cauliflower into florets, discarding the leaves, stems and tough inner core. Working in small batches, pulse the cauliflower in a food processor until it breaks down into rice-sized pieces.
  2. In a large skillet, heat oil over medium heat.
  3. Sautee onion for 3-5 minutes until soft then add cauliflower 'rice' to the skillet,
  4. Add salt, pepper per taste then allow it cook for additional 10-15 minutes until they are soft.
  5. Garnish with green onions right before serving.

Easy Pan Fried Cauliflower Recipe

INGREDIENTS:

  • 1 Large Head Cauliflower
  • 2 Tablespoons Coconut Oil (or olive oil)
  • 1 Large Shallot (finely chopped)
  • 3 Large Garlic Cloves (finely minced or grated)
  • 1½" Piece Fresh Ginger (peeled and grated)
  • ¼ Teaspoon Red Chili Flakes
  • Curry (to taste)
  • Cumin (to taste)
  • 1 Lime
  • Sea Salt

INSTRUCTIONS:

  1. Chop cauliflower into small, evenly sized pieces (no larger than 1" x 1").
  2. Thoroughly rinse cauliflower and set aside to drain.
  3. Heat oil in large skillet over medium heat.
  4. Once oil has melted add the shallots, garlic, ginger and chili flakes to the pan.
  5. Sauté for several minutes (5-7 mins), but don't let the ingredients brown. If it seems like everything is cooking too quickly, turn the heat down.
  6. Add the cauliflower, curry and cumin to the pan. Give everything a good stir so that it's coated, If the pan is too crowded (you should be able to see the bottom of the pan in spots), remove enough from the pan so that you can see the some of the bottom of the pan.
  7. Turn the heat back up to medium or medium high.
  8. Let the cauliflower cook, undisturbed for 3 minutes. The stuff on the bottom should be brown in spots. Toss and let sit for another 3 minutes. Continue doing this until you get the doneness you like.
  9. Squeeze lime over top of everything and give a good stir.
  10. Top with a generous pinch of large grained sea salt.
  11. Serve.

Roasted Curried Cauliflower

INGREDIENTS:

  • 1 bunch cauliflower, chopped into florets
  • ½ large yellow onion, finely diced
  • 3 Tablespoons coconut oil, liquid
  • ½ tablespoon curry powder
  • ½ tablespoon garam masala
  • ½ tablespoon fennel seeds (optional)
  • 1 teaspoon sea salt
  • 1 teaspoon ground pepper

INSTRUCTIONS:

  1. Preheat oven to 400° F.
  2. Combine oil and spices (curry powder through ground pepper) and toss with cauliflower and onion until all pieces are well-coated. Place cauliflower on parchment paper in a baking dish and roast for 25 to 30 minutes, stirring once for even cooking. The cauliflower should be crisp-tender and golden brown when done.
  3. This dish can be slowly roasted in a covered non-stick fry pan (low/med. heat), stir or turn occasionally.

Sriracha Roasted Cauliflower

INGREDIENTS:

  • 1 head of cauliflower, sliced or chopped
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon roasted sesame oil
  • 2 teaspoons Bragg’s Aminos
  • 2 teaspoons apple cider vinegar
  • 2 tablespoons sriracha
  • ½ tsp. cumin

INSTRUCTIONS:

  1. Preheat the oven to 450 degrees F.  Cut the cauliflower into flowerets. Combine all other ingredients and put in a large bowl with cauliflower and gently toss until well coated. Arrange the cauliflower on a lined baking sheet (II use parchment paper) and roast for 20-30 minutes, or until tender.

Cream of Mushroom Soup (W/Cauliflower)

Vegan cream of mushroom soup made with a secret ingredient. Thickened without flours or starches, too!

INGREDIENTS:

  • 2 cups cauliflower florets
  • 1⅔ cup unsweetened original almond milk
  • 1½ teaspoon granulated onion or onion powder
  • ¾ teaspoon Himalayan pink salt (or sea salt)
  • Freshly ground pepper, to taste
  • 1 teaspoon extra-virgin olive oil + 1 tsp. Earth Balance
  • 3 cups diced Cremini, Portabelo or white mushrooms
  • ½ yellow onion, diced
  • ¼ cup nutritional yeast (reserve)
  • Dash of Bragg’s Aminos (reserve)

INSTRUCTIONS:

  1. Place cauliflower, milk, onion powder, salt and pepper in a small saucepan. Cover and bring to a boil over medium heat. Reduce heat to low and simmer for 7-8 minutes, until cauliflower is softened. Then, puree using a food processor, immersion blender or blender.
  2. Meanwhile, add oil, mushrooms and onion to a medium-sized saucepan. Sautee over medium heat until onion is translucent and beginning to brown, about 8 minutes.
  3. Add pureed cauliflower mixture to sautéed mushroom mix. Bring to a boil, cover and simmer for 10 minutes, until thickened, stir in reserved Bragg’s Aminos and nutritional yeast.
  4. Serve immediately.

Stay tuned…Coming soon “Vegan Nutrition – addressing your concerns”

Rae Indigo is ERYT 500

Stocking Your Vegan Kitchen (A Basic List)

If you’re a newbie to plant-based eating, there are several food items you should take note of and incorporate into a regular part of your diet. These staples will help you to create the bases for meals of all types, from breakfasts to desserts and everything in between.

Here’s an alphabetical list of basic food supplies that you will find in most well-stocked vegan kitchens. They are common, easily found items that are good to keep on hand. A few of these food products might be new to you, but most of these items will be appreciated. They include many of the basic ingredient substitutes for most recipes and food preparation. Not everything is on the list; items like salt, pepper and other common animal-free items are not listed assuming most homes would already have them…

  • Agave Nectar (replaces sugar and honey). Remember honey is an animal product.
  • Apple Cider vinegar – choose organic, unfiltered apple cider vinegar (like Bragg’s) which also contains “mother,” strands of proteins, enzymes and friendly bacteria that give the product a murky, cobweb-like appearance.
  • Balsamic vinegar (great for a salad dressing).
  • Braggs Liquid Aminos (made from soybeans, a concentrated protein, flavor enhancer, great for salads, sauces, etc.). A great substitute for soy and tamari sauce.
  • Breads – Natural, organic, whole grain is best (although most authentic/old fashioned French/Italian bread is vegan.) Avoid honey and high fructose corn syrup as ingredients.
  • Butter substitute – The best dairy-free vegan butter substitute is Earth Balance brand (organic/whipped). It tastes quite rich and buttery, has a smooth consistency and is reasonably priced. As an added bonus, it is also gluten-free, non-GMO, and, unlike most margarines, it has no hydrogenated oils.
  • Canned or dried beans – garbonzo, kidney, black, red, pink etc…
  • Canned vegetarian/vegan – baked beans and refried beans.
  • Canola oil – organic only, about 93 percent of canola oil in the United States is genetically engineered, and only 7 percent is certified organic. Also avoid any canola oil products that are hydrogenated.
  • Coconut oil – Can actually be classified as a “superfood.” On top of being one of the healthiest oils known it’s also works well to soften and clear skin and recondition hair. Bonus; very good for high-temp frying.
  • Fruits – fresh, frozen and dried.
  • Garlic – fresh.
  • Garlic powder (granulated garlic. Avoid garlic  salt.
  • Grains and Whole Grain Flours:

    • Barley
    • Bulgur
    • Couscous
    • Millet
    • Rice (long-grain brown, basmati, arborio, quick-cooking, etc.)
    • Quinoa
    • Whole grain berries (like wheat berries, triticale, etc.)
    • Wild rice

*Whole grain flours (for baking)

  • Cornmeal
  • Specialty flours (quinoa, teff, rice, etc. – especially good for gluten-free)
  • Spelt flour
  • Whole wheat flour
  • Whole wheat pastry flour
  • Maple syrup – Buy organic only, regular commercial maple syrup often contains formaldehyde (used in the tap to keep the syrup from clotting and the tree from healing, and sometimes used to clean the lines).
  • Meat substitutes and alternatives – Vegan burger (click on: 12 Vegan Burger Brands), Tofurky, Seitan, Tempeh are all good. Many meat substitutes can be made from TVP (“soy-based” textured vegetable protein).
  • Nutritional Yeast (a deactivated yeast) – A must for vegans. A nutty/cheesy flavor. Sprinkle on salads, popcorn, casseroles, pizza, sauces and more. Makes into a great vegan cheese alternative!
  • Nuts – The healthiest being:

    • Almonds.
    • Walnuts
    • Pecans
    • Brazil Nuts
    • Cedar Nuts/Pine
    • Cashews
    • Olive Oil (choose organic, extra virgin, first pressing whenever possible). For basic cooking and salads.
    • Pasta – There are now plenty of gluten-free pastas for those who can’t tolerate gluten.
    • Peanut Butter – Choose “natural” peanut butter, either freshly ground in the store or a national brand. These usually just contain peanuts, although some do have a little salt. Avoid hydrogenated oils and sugars.
    • Popcorn – Especially good cooked in coconut oil and topped with a little salt and nutritional yeast.
    • Rice – Brown (long/short grain and basmati)
    • Salt – Keep in mind that salt is salt – it is 40 percent sodium. We need only 1,500 mg of sodium per day – far less than the average daily intake of five to six grams. Choosing a good additive-free salt is most important, taste a variety to decide which you prefer and buy only small quantities until you find the one you like. Confused? Click on: A Guide to Salt Varieties
    • Seeds for sprouting – Alfalfa, lentil and mung being the most common.
    • Soy milk (sweetened or plain for soups and sauces). Other dairy milk alternatives to try are almond, rice, coconut and hemp milks.
    • Spices – keep a variety on hand…choose from this list, click on: Spices For Cooking in Your Vegan Kitchen
    • Spike or Vegit type seasoned salt
    • Sugar (unrefined) – Like "Sugar in the Raw", Turbinado, or a brown rice syrup, unbleached cane sugar, etc….
    • Tahini (sesame seed paste) Used to make hummus, a great bread spread! Or you can just buy some hummus.)
    • Tofu – Of the store bought varieties many consider Nasoya Tofu the best; it is certified organic, non-GMO, made with 100% whole organic soybeans, and comes in five textures: Super Firm Cubed (pre-cut, perfect in stir-fry or atop salad), Extra Firm (ideal for stir-frying, broiling, hearty stews and casseroles), Firm (perfect for slicing, dicing and pan-frying), Soft (great for sauces, soups and salads) and Silken (a delicate tofu with a smooth consistency, excellent for blending into dressings, dips and creamy desserts). *Note: Trader Joe's brand is considered by some to be among the best 'store bought' tofu available.
    • Tomato Products, Canned:

      • Diced, in 14- to 16-ounce cans (try fire-roasted or Italian-style for extra flavor).
      • Crushed or pureed, in 14, 16, and 28-ounce cans.
      • Tomato sauce, avoid ingredients such as high fructose corn syrup and added sugars.
      • Tortillas – Versatile and delicious whole grain tortillas are high in complex carbohydrates and fiber, providing energy and supporting healthy digestion. Tortillas are a good source of B vitamins. The iron in tortillas helps blood move oxygen throughout your body.

      Stay tuned…Coming soon “Cauliflower – A Versatile Vegan delight is In Season”

      Rae Indigo is ERYT 500

Vegan Substitutes for Animal Products

One of the trickiest aspects of vegan (plant-based) cooking is finding substitutes for animal products and this applies to both the novice vegan cook and someone who has been doing it for a while. The good news is that it can be fun (and quite rewarding) to over-turn those long-held traditions when it comes to cooking and baking using cruelty free products and getting results that are just as good tasting and looking and usually healthier than their animal-saturated versions. Here’s a list of some common vegan substitutes that have worked well for me – listed by groups of the animal ingredients they replace:

*1 EGG (To replace more than one, just multiply):

  • 1 Tbsp. of ground flax meal + 3 Tbsp. of water. Very good for baked breads, cakes, cookies and muffins.
  • 1/4 cup tofu. Best to blend the tofu so it is smooth before using it, otherwise you might not be able to break up all the lumps. Tofu works especially well in quiches, pancakes and pastas. With a little turmeric added it is also a great replacement for scrambled egg dishes.
  • 1/2 banana. Only use banana when you want the recipe to be banana-flavored, as in banana cake.
  • 1/4 cup applesauce. Applesauce also makes a baked good really moist, allowing you to cut down on fat in the recipe. It works great in carrot cake.
  • Commercial powder substitutes like EnerG Egg Replacer Read the package instructions for correct measurements.

* MILK (With all the alternatives available, there is really no excuse to use dairy milk):

  • Soymilk
  • Rice Milk
  • Almond Milk
  • Hemp Milk
  • Hazelnut Milk
  • Cashew Milk

*YOGURT (Yogurt substitutes work great in Indian foods like call for yogurt):

  • 1 cup silken tofu blended with 2 tbsp lemon juice + 1/4 tsp salt = 1 cup yogurt, (use more or less lemon juice if you don’t want the yogurt to be too acidic.)
  • Coconut milk yogurt, Almond milk yogurt and Soy milk yogurt are becoming popular commercial yogurts. Commercial soy yogurts are also available in the United States as well as other parts of the world.) Look in the regular refrigerator aisle alongside regular yogurt.

*1 CUP BUTTERMILK (Buttermilk substitutes can be used in any recipe that calls for it, including cupcakes, pancakes and “southern-style” biscuits):

  • 1 cup soymilk or almond milk + 1 tsp vinegar (you can use any vinegar on hand, but the best is apple cider. Mix and set aside for a few minutes to curdle.)

*1 TBSP. BUTTER (Butter substitutes, like milk and yogurt substitutes, replace the bad cholesterol with healthy fats that are better for you. But be cautioned, vegan fats also contain the same number of calories as animal fats, so don’t overdo the use of fats of any kind.):

  • 1 Tbsp. vegan margarine or “butter” (I find Earth Balance is the best)
  • 1 Tbsp. flavorless oil
  • 1 Tbsp. vegetable shortening (Crisco is a substitute for lard, and it's vegan; but it is basically 100% transfat).

*1 TBSP. CHEESE:

  • 1 Tbsp. nutritional (good tasting) yeast (aka “nooch” – it’s packed with nutrition, particularly B-vitamins, folic acid, selenium, zinc, and protein)
  • 1 tsp. miso. (Use instead of salt and in place of cheese in pestos and soups. You can add it to quiches, sauces, etc. Always add miso toward the end of cooking, since heating miso can kill its wonderful enzymes).

*1 TBSP CREAM:

  • 1 Tbsp. cashew cream (blend cashews with enough water to keep blender blades running)
  • 1 Tbsp. almond cream (blend blanched almonds with enough water to keep blades running)

*MISC. DAIRY PRODUCTS:

  • There are commercial brands of vegan cream cheese and vegan sour cream (like Tofutti) that taste and act similar to the originals.

*1 TBSP. GELATIN:

  • 1 Tbsp. agar agar flakes or powder.

*1 TBSP. HONEY:

  • 1 Tbsp. maple syrup
  • 1 Tbsp. agave nectar (Delicious in almost any baked good. Agave nectar also has a low glycemic index and makes a healthy sugar substitute)

Stay tuned…Coming soon “Stocking Your Vegan Kitchen (A Basic List)”

Rae Indigo is ERYT 500

Veganism – Getting Started

Adding love and compassion to your life with a plant-based diet is not as hard as you might think.

Everyone has heard the phrase, “every journey begins with the first step.” And that first step is prompted by desire. There are many reasons to transition to a vegan lifestyle and everyone’s reason is going to be slightly different. A large percentage of vegans believe that there is a solid link between animal foods and a host of degenerative diseases such as diabetes, cancer and hypertension for example. Some people adapt a plant-based diet because they simply love animals and don’t want to be a repository for their corpses. There are other reasons like the environment, religion, weight loss and the list goes on. Whatever particular reason you choose, you will inevitably end up widening the circle of compassion in this world. Your mind and body will soar to new levels health and well-being.

George Bernard Shaw: “Animals are my friends…and I don't eat my friends.”

When starting off, don’t try to be a perfect vegan, just do the best you can. Every day it gets a little bit easier. With a little time and experimentation you’ll find a strategy that works for you. If you’re one of those rare individuals that feels eliminating all meat, fish, and dairy foods all at once works for you, then do it. If you need more time to adjust to a vegan diet, just take it slowly and start eliminating non-vegan items from your diet every day (or week). Make changes that you feel comfortable with, at your own pace. Some start by giving up red meat and fowl but continue eating fish (Pescatarian). Others give up fish in addition to meat and poultry but continue to consume dairy products and eggs (lacto-ovo Vegetarian).

For many people it helps to network with other vegans through blogs, web sites etc. You will soon learn much from the vegan community and will become a more informed consumer.

Stay away from processed foods, fast foods and avoid ingredients like hydrogenated/trans fats and refined sugars. Read labels, some companies remove the word “animal” from their ingredient labels to deceive the consumer. A good rule of thumb is: if you don’t know what it is, or if you can’t pronounce it, don’t eat it.

It’s not all hard to eat out at non-vegan restaurants if you’re a little selective. It just takes some time to learn what to order and adjust. Some restaurants now inform their customers that they’re “vegan friendly.” Quite a few restaurants will accommodate you and cook your veggies etc. without dairy or lard. It’s not always a good idea to proclaim you’re vegan because there’s still a lot of people that don’t understand that. Simply tell them you’re vegetarian and allergic to dairy (milk, butter & eggs). They’re more likely to take your request seriously if you say you have an allergy.

The best food you can eat is the food you prepare for yourself. Although some people are challenged to find sufficient time or energy to cook, but when they can, look at cooking as creative time. Put on some appropriate music, have fun and create. Whenever possible set some time aside during the week to make some vegan “go to” options. These will come in handy at a later date when you’re tired or short on time. Cooked grains last quite a few days in the refrigerator (like rice, quinoa & farro). Add a quick stir-fry to them or make a cold salad with cucumbers, onions and tomatoes. Learn to sprout seeds (alfalfa, lentil seeds and mung beans are easy). Consider starting a small indoor herb garden, growing cilantro, basil and rosemary are popular choices and are simple to grow.

Mindfulness is one of the most important things a vegan can practice. Mindfulness itself can and will change your life and the way you eat. Never eat in front of a computer screen or television set. Instead sit somewhere quietly or with family or friends and enjoy the food. The practice of mindfulness, combine with eating slowly will help you eat less and enjoy food more. You will also find yourself practicing mindfulness in other areas of your life.

Remind yourself daily that the key to kicking meat and dairy is giving yourself enough time to feel the wonderful and extraordinary changes as they take place in your mind and body.

Stay tuned…Coming soon “Vegan Substitutes for Animal Products”

Rae Indigo is ERYT 500

Sattva, Rajas & Tamas – The 3 Gunas

Within Hindu (including Tantric/Yogic) philosophy, the manner in which the universe manifests itself is described with numerous intersecting and overlapping concepts, explaining how Brahman (as the non-dual consciousness) becomes duality; bringing the material (observable) universe into being.

Brahman’s very impulse to know itself as ‘other than self’ is considered to be the reason the universe exists, as Brahman is the ultimate essence of material phenomena. The sages of the Upanishads teach that Brahman is characterized as having the ultimate freedom to do or become anything, being (or containing) the source of all things

This impulse prompts Brahman to split into Prakriti (un-manifest matter) and Purusha (pure consciousness), the original cause all creative processes.

The Sanskrit term Prakriti comes from the root words ‘Pra’ (before) and ‘Kri’ (to make); and so can be interpreted as “prior to anything being made.”

Prakriti is entirely composed of the three Gunas; Sattva, Rajas and Tamas.

The Gunas are the measured qualities of the manifest world and combine their various forms as the mind, the senses (sight, sound, touch, taste, smell) and the elements (earth, water, fire, wind, space) and virtually all that can be known, including the knower.

When viewed in this way, Prakriti is the actual source of the world and everything in it.

The Gunas are associated with various qualities and when these qualities are combined they can be used to describe any “thing”. Some of the qualities inherent in each Guna are:

  • – Sattva– Positive energy, harmony, balance, unity, happiness, light, spirituality, “beingness”; Sattva is the higher or spiritual potential.
  • – Rajas– Energy, action, change, movement, creativity; the intermediate or life potential.
  • – Tamas– Laziness, heaviness, impurity, darkness, sleepy, dullness, inertia, inactivity, materiality; the lower or material potential.

These three Gunas co-exist, merging to form all objects, people and “things” in varying degrees.

One Guna is usually predominant over the others, and so certain tendencies (heavy, light, dark, warm, hot, dry etc.) become associated with objects, and this forms a part of how we understand and relate to the world as it is perceived. The predominant Guna is dynamic (not static) and may change over time.

The significance of the Gunas in regard to human beings is how they manifest in our health, the food we eat, our thoughts, our actions, our moods, the seasons of the year and weather and so on.

In Yoga practice, it’s preferable to work towards a more Sattvic lifestyle. Some Rajas may be necessary, but minimizing Tamas should be the primary goal for attaining optimal health and wellbeing.

When Sattva is increased it naturally and automatically reduces Rajas and Tamas. The Yogi or student achieves this by maintaining Sattvic thoughts, diet, lifestyle and home/work environments etc. The more Sattvic your body, mind and life becomes, the more peace and joy you and those around you are likely to experience.

When minimizing Rajas, keep in mind a balance must be maintained. If Rajas is eliminated in your life, you won’t have the necessary desire to keep living, working and doing things. On the other hand, too much Rajas will manifest as aggressiveness, cruelty, carelessness. Rajas can be reduced by regulating your diet (not eating too much Rajasic food), and avoiding excessive or extreme behaviors (working, partying, even exercising too much).

Tamas is not entirely ‘bad’ as such, but the amount of Tamas in your life does need to be carefully managed because too much can result in depression, fear, obesity and negativity. Tamas is reduced by avoiding over-sleeping, over-eating or being slothful or inactive and also with diet (by avoiding Tamasic foods).

The Gunas and their relationship to foods…

For optimal health, it’s imperative to pay attention to the foods we eat as our diet greatly impacts both our physical and mental wellbeing.

The Gunas of food aren’t limited to just the food itself, but also its current condition; whether it’s fresh, stale, rotting etc. The way food is treated is also a major factor; different methods of storing, cooking or preserving can also change the state of the food, and consequently the Gunas.

Some common foods and the Gunas they’re represented by…

  • – Sattvic food: Cereals, whole-grain bread, fresh fruit & vegetables, pure fruit juices, legumes, nuts, seeds, herb teas. Eating “mindfully” contributes to a food’s Sattvic quality.
  • – Rajasic food: All hot substances & stimulants; fried food, coffee & tea, spices, fish, eggs, salt & pepper, chocolate/sugary foods. Eating hastily is considered Rajasic and bad for the digestion and assimilation of food.
  • – Tamasic food: Meat, alcohol, tobacco, onions, garlic, fermented foods, stale foods overripe foods, processed foods and leftovers. Overeating is also regarded as Tamasic.

Sattvic food has been shown to be the most ideal for those practicing yoga. By eating a Sattvic diet you’re supporting a peaceful state of body and mind and meditation comes more naturally and is less easily disturbed.

An imbalance in favor of too much Rajas will destroy one’s equilibrium. It will also over-stimulate the body and make the mind restless, overactive and unduly energetic resulting in a tense and willful (or aggressive) disposition.

An overly Tamasic diet weakens and/or destroys the body’s immune system and tends to fill the mind with negative thoughts and emotions like anger, fear and greed.

Purification of the Gunas is essential for spiritual evolution and for that evolution to take place Sattva must predominate moment to moment in one’s body and mind.

The three gunas can also be associated with the Trimurti (‘three Gods’ or ‘three forms’) which describes the three faces of god as being:

  • – Brahma (the Creator/Sattva)
  • – Vishnu (the Preserver/Rajas)
  • – Shiva (the Destroyer/Tamas)

The symbolism of the Trimurti conveys that all three gods (and by extension, everything in this universe) are really all part of the one supreme consciousness (Brahman).

The creation of living forms cannot occur in a vacuum (it must exist in time and space); so along with creation (Sattva), there must also be change (Rajas) and dissolution/death (Tamas).

Rae Indigo is ERYT 500

Your Body’s pH – Is It Acid or Alkaline?

So what exactly is ph? pH stands for “potential hydrogen” which is the measure of hydrogen ion concentration, i.e.; the measure of the acidity or alkalinity of a solution. In our particular case, that “solution” refers to our body’s fluids and tissues. Everything, from the healthiest cells to malignant cancer cells, from soil quality to fresh and sea water life is affected by pH.

The pH scale is used to determine how acidic or alkaline a substance is and ranges from 0 to 14. Seven is considered neutral. As that scale falls below 7 it becomes increasingly acidic, above 7 increasingly alkaline.

Just as is the case with most health-related barometers, balance is extremely important. Ideal pH levels vary throughout our body for a number of reasons. For instance, our bowels, skin and a woman’s vagina should be slightly acidic, as this helps ward off unfriendly bacteria. Saliva is more alkaline; while our urine is normally more acidic, especially in the morning. Additionally, your body regularly deals with a host of naturally occurring acids that are the by-products of respiration, metabolism, cellular breakdown, and even exercise. So it’s best to resist the temptation to think of acid as “bad” and alkaline “good”. As always, it’s a delicate balance.

By far the most important bodily measurement of pH is you blood. For optimal cellular health, our blood pH must be slightly alkaline, ideally with a pH between 7.365 and 7.4. A general understanding of how our bodies maintain an alkaline blood range is essential for good health. Our body doesn’t automatically “find” the proper pH balance; it works exceedingly hard to create it. Whenever we make poor lifestyle choices or are burdened by a toxic, chemical laden environment, our bodies will have to work harder to create homeostasis (or the tendency to maintain its pH’s stability).

Whenever there’s even the remotest possibility that our body is about to become overly acidic (as a result of poor food and/or lifestyle choices, toxic environmental exposure, etc.) this remarkable body of ours will extract alkaline minerals such as calcium, magnesium, and potassium from our bones, teeth, and organs to neutralize the acids. It’s a bit like having a supply of inner or internal antacids. This may be okay every now and then, but stressing or depleting our reserves over the long term can lead to osteoporosis and other assorted health challenges.

Think of the average or standard American diet (SAD). Most Americans are flooding their cells with an inflammatory acid bath multiple times every day (tons of sugar, processed foods, factory farmed animal products, etc.). One of the biggest casualties of this type of diet is the toll it takes on the body, especially the digestive system, liver, and kidneys. Conditions like inflammation, allergies, arthritis, skin problems, constipation, bowel issues, stress (both physical & mental) and chronic disease simple love an acidic diet. Excess acidity also sets the stage for bad bacteria (including yeasts and fungus) and even viruses all of which wreak havoc on our health.

Shifting the pH scale in the alkaline direction is easy with a diet filled with nutritionally dense, mineral-rich plant foods. By eating an alkaline based diet (leafy greens, wheatgrass, spirulina, veggies, sprouts, avocados, green juices and smoothies) as opposed to an acidic diet (high in animal products, processed carbs, refined sugar, energy drinks, etc), we nourish our bodies with chlorophyll, vitamins, minerals, and oxygen. Healthy food creates healthy cells, whereas junk food does the opposite.

Check out this handy alkaline/acid food chart, click on: https://www.wakingtimes.com/wp-content/uploads/2012/07/Alkaline-Acid-Foods-Chart.jpeg

Tip: Watch this short video on the “9 Benefits of Warm Water & Lemon in the Morning.” Click on: https://youtu.be/zzagCLz5VZU

Rae Indigo is ERYT 500

Yoga and Muscle Conductivity

Muscle conductivity is simply the ability to conduct impulses, either electrical or chemical, along the muscle membrane.

Muscles enable you to move. The muscles in your arms lift and pull. Muscles in your legs help you stand, walk and run. Thumb muscles help you to hold things. Muscles in your chest help you to breathe. You have more than 600 muscles and muscle groups in your body. Muscles help us to move if we don’t have muscles we can’t move of our own free will.

Muscles function in many aspects of the body. There are three basic types of muscles:

  1. 1. Skeletal muscles function to move your body during any activity such as walking, etc.
  2. 2. Smooth muscle is found in your blood vessels and can regulate blood flow.
  3. 3. Cardiac muscle is what your heart is made of and is necessary to pump blood to all of your body.

One purpose of the skeletal muscles is to allow movement of the limbs, whereas the smooth muscles keep the body functions going. Also, the heart is a four chambered cardiac muscle, whose sole purpose is to pump blood round our bodies and keep us alive.

Traditional yoga from the ancient East didn’t emphasize how yoga can sculpt one’s body, but it definitely was all about the mind-body connection. Much of the West has evolved yoga to its own purposes, adapting it to the modern world. Originally, yoga was a way of life and being, rather than a way to look better in clothes. Nonetheless, whenever we look at a typical “yoga-crafted body,” we can’t help but admire their limber physique.

Many now believe that yoga, however, is a more balanced approach to strengthening and toning than resistance training and weight lifting. For one, it trains conscious muscle conductivity and conditions your body to perform things you do every day: walking, sitting, bending, lifting. Your body moves in the way it was designed to move.

As our understanding of the human body as a matrix of electromagnetic and chemical energies deepens, we come to see that the fascia or connective tissue (structuring, sheathing and interconnecting our circulatory system, nervous system, muscular-skeletal system, digestive track, organs and cells) is actually an energetic communication system dependent on conductivity.

The collagen that most of the connective tissue in your body is comprised of is liquid crystalline in nature. Liquid crystals (known to be semi-conductors) are designed to conduct energy in similar way that wiring system in your house conducts electricity. They are also able to send, receive, store and amplify energy signals, almost like your high-speed internet connection.

Because our fascia interconnects every system in the body, it provides a basis for both information and energy transfer beyond purely chemical origins. That is to say; while we’ve traditionally thought of communication in the body as mechanical (where chemical molecules fit into receptors like a key into a lock), we now realize we can open the lock much faster with energy (like remote control devices).

Yoga seeks to open and release the tightest places in our bodies (connective tissue, joints, ligaments and tendons) which routinely become tight and restricted through injuries, repetitive stress, poor postural habits and even emotional trauma. The amount of neural conductivity it takes to do just one simple action is huge, and any movement of the body requires an intense amount of brain power. As we perfect a physical skill, such as yoga asana most of this happens subconsciously. However, yoga can also teach you to have finer control over these movements and you progressively become more skilled.

Yoga helps better tune mind-body connection through conscious conductivity. Ultimately, yoga enhances the way you create motion and move through life. With proper yoga instruction and practice you can train yourself to become more aware and in control of all the physical actions you perform.

Rae Indigo is ERYT 500

Yoga and Diabetes

The practice of yoga asana and pranayama is effective both as a preventive measure and also a treatment for Type 2 diabetes, where the causes are generally attributed to unhealthy lifestyle choices and stress.

Unlike any most other forms of exercise, yoga involves a unique set of poses (asanas), breathing exercises (pranayama), and meditation techniques that can help you deal with diabetes.

Here are just a few of yoga’s many benefits:

  • • Decreases stress, which may help make blood glucose levels more manageable in people with Type 1 diabetes or Type 2 diabetes
  • • Decreases the risk of injury from daily activities
  • • Helps promote relaxation and a feeling of wellness
  • • Improves balance, strength, and coordination
  • • Increases range of motion
  • • Keeps joints flexible and healthy

Yoga practice will also teach you how to cope with your condition because it gives you the necessary tools to put you in greater control of your diabetes. Breathing and meditation techniques can be especially powerful, enabling you maintain a positive attitude.

Yoga Asana Practice Speeds Nerve Impulses

One of the major problems for long term diabetes sufferers is nerve damage due to constant high sugar levels in the body. This nerve damage leads to the slowing of nerve impulses, decreased sensation, numbness of the feet (neuropathy), and poor bowel function.

How does yoga help? Scientists at Guru Tegh Bahadur Hospital, in Delhi, India, studied a group of 20 Type 2 diabetic subjects between the ages of 30-60 years. Their goal was to see whether certain Yoga asanas had any effect on nerve conduction. The Yoga asanas included Suryanamskar Tadasan, Konasan, Padmasan Pranayam, Shavasan, Pavanmukthasan, Sarpasan and Shavasan. These asanas were performed for 40 minutes every day in succession for 40 days in the above sequence. The subjects continued their normally prescribed medicines and diet. Blood sugar and nerve conduction velocity of the median nerve (in the hand) were measured and then repeated after 40 days of the Yogic regime. Another group of 20 type 2 diabetes subjects of comparable age and severity (called the control group), were kept on prescribed medication and diet but only engaged in light physical exercises like walking. Their initial and post 40 day’s parameters were also recorded for comparison.

At the end of the 40 days, those who practiced the yoga asanas had improved the nerve impulse in their hands. The measurements showed hand nerve conduction velocity increased from 52.8 meters per second to 53.8 m/sec. The control group’s nerve function actually deteriorated over the 40 day period of study, indicating that diabetes is a slowly progressive disease involving the nerves. The authors conclude that yoga asanas have a beneficial effect on blood sugar control and improve nerve function in type 2 diabetics who have mild nerve damage. This study conclusively shows that yoga asana practice not only slows the progression of the disease but also increases nerve conductivity.

Yoga Asana Practice Lowers Blood Sugar in Diabetics

Certain yoga asanas, when practiced regularly, are now known to have a host of beneficial effects on human body including diabetes. Researchers at the University College of Medical Sciences, in Shahdara, New Delhi studied 24 patients aged 30-60 years old who had non-insulin dependent diabetes mellitus (aka, Type 2 diabetes). Type 1 diabetics require insulin, while Type II diabetics are commonly treated with diet, exercise, and oral medications that lower blood sugar. These researchers then evaluated the baseline fasting blood sugar levels of the patients in the study, and they also performed pulmonary function studies that measure lung capacity including the amount of air that can be exhaled within the first second of a rapid exhale.

After these basic tests were completed, yoga experts gave these patients training in specific yoga asanas. The yoga asana practice, which included breathing exercises (pranayama), was done for 40 minutes a day and continued for 40 consecutive days. These asanas consisted of 13 well known and common postures, always done in the same sequence. After 40 days of this yoga asana regimen, the testing was repeated. The results indicated that there was significant decrease in fasting blood sugar levels (from about 190 initially to 140) after the 40 day period of yoga asana practice. Fasting blood sugar in people without diabetes is normally 120 or below.

The pulmonary function studies showed an average improvement of about 10% in total lung capacity. These findings have shown that better blood sugar control and overall pulmonary function can be achieved in diabetics when they stick to a regular daily schedule of yoga asana practice combined with pranayama.

The precise mechanism as to how these asanas and controlled breathing interact with physio-neuro-endocrine systems affecting blood sugar and pulmonary functions remain elusive thus far.

10 Yoga Poses for Defeating Diabetes – a few poses to get you started from Rodale News, click on: https://www.rodalenews.com/yoga-diabetes 

Rae Indigo is ERYT 500