What Is Veganism? Part Two of Two artwork
The Compassionate Conversation

What Is Veganism? Part Two of Two

  • S1E2
  • 39:59
  • May 19th 2020

7 supplements you need on a vegan diet: https://www.healthline.com/nutrition/7-supplements-for-vegans#1

Lucy’s common food swaps: 


BEFORE GOING VEGAN: 


Breakfast:

- Coffee with dairy 

- Breakfast sandwich(es)

- McGriddle

- Breakfast biscuit(s)


Lunch: 

- Sandwiches 

- McDonald’s or Jimmy John’s with soda pop


Dinner:

- Pasta with sauce

- Tacos 

- Hot dogs



AFTER GOING VEGAN: 


Breakfast:

- Sometimes coffee (viewing it as a treat or necessity for energy)

- Bagel and vegan cream cheese (Tofutti, Trader Joe’s)

- Fresh fruit (blackberries, grapes, 


Lunch: 

- Hummus and chips / pretzels

- Nuts

- Fresh fruit

- Veggies like carrots and cucumbers

- Leftovers

- Healthier microwaveable meals (Amy’s vegan meals; Annie’s meals; Trader Joe’s frozen meals) 


Dinner: 

- Cauliflower rice

- Spring rolls

- Mac and Cheese

- Trader Joe’s

- Aldi

- Specialty mock meats and cheeses 

- Whole Foods is a vegan treasure trove



Brad’s common food swaps: 


BEFORE GOING VEGAN: 


Breakfast:

- Cereal

- Oatmeal

- Peanut butter cinnamon toast / cinnamon sugar toast


Lunch: 

- Sandwiches, whether making it at home or buying out

- Stir-frys and fried rice

- Microwaveable meals


Dinner:

- Stir fry

- Takeout of any kind (pizza; burgers; hotdogs)



AFTER GOING VEGAN: 


Breakfast:

- Oatmeal with peanut butter; chia seeds; almonds; hemp seeds; dark chocolate; walnuts

- Keto bars (Dang bars; Revol snacks; look up other brands)

- Nuts and seeds

- Dark chocolate (Endangered Species)

- Mixed nut butters


Lunch: 

- Amy’s meals

- Indian meals

- Sandwiches with vegan substitutes (Yves; Smartlife; Gardein)

- Salads of many different kinds 

- Medleys of fruits, nuts, and veggies (grapes, carrots, cherry tomatoes, walnuts, cashews, almonds, pistachios)


Dinner:

- Stir frys: vegetables with a sauce or two

- Takeout of any kind (pizza; burgers; hotdogs)

- Potato samosas 

- Steamed veggies (broccoli; carrots; cauliflower) with tofu or seitan

- Vegetables or starchy vegetables with Gardein

- Veggie burgers or sandwiches 

- Kuma’s 

—————————

Erik Marcus’ The Ultimate Vegan Guide: https://www.amazon.com/gp/product/B00520DB7M/ref=dbs_a_def_rwt_bibl_vppi_i1

American Dietetic Association study: https://www.ncbi.nlm.nih.gov/pubmed/19562864

Micronutrients to watch for when vegan: 

- Vitamin B12: https://veganhealth.org/vitamin-b12/

https://nutritionfacts.org/2014/12/18/the-vitamin-everyone-on-a-plant-based-diet-needs/

https://www.onegreenplanet.org/natural-health/the-top-things-to-look-for-when-choosing-a-vitamin-b12-supplement/

https://www.health.harvard.edu/vitamins-and-supplements/getting-enough-vitamin-b12

8Greens - https://8greens.com/

https://www.amazon.com/365-Everyday-Value-Vitamin-Lozenge/dp/B074J9RKY1

https://www.amazon.com/365-Everyday-Value-Vitamin-B-12/dp/B074MGNNSV

https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

Omnivore vs. vegan nutrient deficiencies: https://nutritionfacts.org/video/omnivore-vs-vegan-nutrient-deficiencies-2/

- Vitamin D: https://veganhealth.org/vitamin-d/

https://nutritionfacts.org/video/how-much-vitamin-d-should-you-take/

Supplements:

https://www.amazon.com/Garden-Life-D3-Vitamin-Supplement/dp/B00K5NEPLW

https://www.amazon.com/Garden-Life-Vitamin-Supplement-Raspberry/dp/B016P97OM6

Vegan Vitamin D gummies:

https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

- Omega 3s (specifically long-chain): https://veganhealth.org/omega-3s/

https://nutritionfacts.org/audio/omega-3-fatty-acids/

https://nutritionfacts.org/video/omega-3s-and-the-eskimo-fish-tale/

The Compassionate Conversation

The Compassionate Conversation is a podcast dedicated to documenting, discussing, and delineating all aspects of veganism for today’s listener. Investigating where veganism overlaps with—or collides with—knowledge, culture, nutrition, activism, science, religion, and more, this show is sure to get you thinking about the world’s fastest-growing holistic lifestyle like never before. 

This podcast is hosted by married couple Brad and Lucy Johnson. Veteran vegans who have made it their mission to incorporate veganism into a comprehensive worldview, the duo have been involved in everything from book writing to hosting non-profit initiatives. Listen today to discover how veganism can be simple, practical, and effective for you.