Are you a vegan that suffers from hunger? You don’t have to. The vegan diet can be a rich and satisfying diet when you approach it wisely. The fact that the vegan diet is very nutrient rich can absolutely work in your favor. Also, the manner in which you eat has a large impact on your satiety as well.

One very effective way to curb your hunger is to eat several small meals during the day. This is fun because you get to do more of a favorite thing – eating! When your body gets the message that you are consistently feeding it energy, it will no longer store the calories as fat. Your blood sugar levels are also more stable, keeping insulin levels stable. When your blood sugar levels are rising and falling, the low levels cause hunger cravings.

In addition, frequent meals allow your body to absorb nutrients more easily than when you eat large meals. Your cholesterol levels are positively affected as well.

“Studies have shown that those who split their total calories into 6 small meals a day significantly reduced both their total and LDL cholesterol levels.”

Consuming a balance of important nutrients brings true satisfaction. You should aim for a balanced intake of proteins, complex (not simple) carbohydrates and healthy fats. A nice variety of foods that offer these nutrients will give you “nutrient fullness”. Along with fruits, eat all types of vegetables; leafy green, orange and yellow, cruciferous etc. Add to this, some protein packed legumes and beans, nutrient rich nuts and seeds and delicious whole grains.

Supplements with these nutrients are great to add as well. Micro algae such as spirulina and chlorella are great protein sources and full of vitamins and minerals. Flax seed oil is a source of essential fatty acids that harmonizes the body. Eating these on your food increase your chances for feeling full and satisfied.

One thing you don’t want to do is to gorge yourself on carbohydrates in order to feel full. Many vegans tend to fall prey to this habit and it has adverse effects. Eating extra portions of rice, potatoes and pasta is known to cause insulin resistance, because the excessive starches turn into excessive sugars in your blood. Insulin resistance actually causes more hunger.

“Of special concern is how insulin resistance disrupts fat metabolism. When the cells won’t absorb the extra glucose, the liver has to convert it into fat. Fat cells are loaded with glucose receptors, so this is a vicious cycle. Ironically, while the insulin-resistant (sufferer) is gaining weight, their cells are actually “starved” for glucose, so they feel exhausted and tend to eat carbohydrate-heavy foods in search of energy.”- A natural approach to insulin resistance

Eating processed and refined foods causes insulin resistance as well, including some processed health foods.

The vegan diet can provide more than ample energy for your life’s affairs. You don’t have to suffer hunger or any lack of energy. There are even vegan athletes that have enjoyed a vegan diet and continued to find success. They employed variety and taste enhancement to be successful.

Like baseball player Pat Neshek:

“ By substituting items such as brown rice and beans, tofu spiced to taste like different meat dishes, and flaxseed oil and various legumes, he found that his body held up even better than expected. Though Neshek admits he’s hardly a demon in the weight room, he has put on seven pounds of lean muscle since switching to his now-vegan diet and a refined workout program last off season. ”

And marathon runner, Scott Jurek:

“As a strict vegan, he goes through his grueling training regimen on a diet consisting of fruits, vegetables, grains and nuts. This seems completely impossible when you consider Jurek’s typical calorie intake during peak training periods: 6,000 to 8,000 calories a day. Despite all that calorie loading, he packs just 165 pounds on his super lean, 6-foot-2 frame.

‘For breakfast it’s a dense, caloric smoothie,’ Jurek explained. ‘Then you’ve got lots of fruits and almonds. People assume it’s all carbs. But there’s also fat — avocados, rich monosaturated fats, almonds, olive oil.’

He’s just getting warmed up.

“For protein you’ve got beans, lentils, combining whole grains. Tofu and tempeh. Then for carbs: whole grains, breads, cereals, fruits and veggies, whole foods, unprocessed foods. There are three main meals, then lots of smaller snack foods and mini-meals throughout the day.”

So whether you are leading a normal active life or a more demanding active life, you can have success and fullness as a vegan.

Be sure to include plenty of tasty snacks so you don’t feel like you are missing out on anything. There are all kinds of treats vegans can enjoy; from dried fruit with nuts and seeds, to creamy smoothies and refreshing juices, to sweets made with healthy alternative sweets and oils.

Your own thoughts and perspective about your vegan diet are important too. If you view this lifestyle choice as restrictive, you will block the creative juices needed to make it a success. A certain level of faith and positivity is required to meet with success and satisfaction. Allow yourself time to develop healthy choices and habits. If you believe you can only be satisfied with the taste and bulk of meat, then you will be hard pressed to ever experience satiety with your vegan diet.

Believe in your decision and commitment to improve your health with a nutrient-rich vegan diet. Make the best effort to eat wisely, assuring nutrient fullness and balanced sugar levels, and you will enjoy and benefit immensely.

Do you suffer from any inflammatory conditions? Reducing your intake and store of arachidonic acid can be helpful in relieving your pain and inflammation. One of the many ill effects of the meat eating diet is the excess accumulation of arachidonic acid. Arachidonic acid is actually a fatty acid produced and utilized in the body for the maintenance of good health. However, it can have adverse effects when consumed in excess. Once the elevation to a vegan diet has taken place, there is still the need to relieve the body of the ill effects of meat eating that continue to present themselves as ill health.

Arachidonic acid is one of the Omega 6, essential fatty acids. The body needs it for the function of almost every body organ; the brain included. It produces an inflammatory response in our body, which at a normal level, is all part of the healthy process. When we take in too much though, as when we consume regular amounts of red meats, organ meats, egg yolks and shellfish, the inflammation becomes severe and painful.

“The body uses AA to produce a class of eicosanoids that are strongly pro-inflammatory, constrict our blood vessels, and increase the possibility of blood clotting.”

“While inflammatory responses to acute infections and injuries mediated by these eicosanoids have certain beneficial effects, persistent inflammation has a degrading effect that can lead to debility and death.”
- bioidenticalmedicaldictionary.com

Inflammation is the root of many ailments. Arthritis is one of the most well known ailments associated with inflammation. Obesity is affected by inflammation also, because inflammation produces insulin resistance, which starves the muscles and stimulates hunger. Other ailments include migraines, menstrual disorders, skin inflammations, and stomach and intestinal inflammations.

“AA also releases in the body substances known as ‘leukotrienes’, which act beneficially to heal wounds and injuries but in excess are thought to provoke breast lumps and inflammations such as arthritis. The inflammation of rheumatoid arthritis is considered a direct result of excessive leukotrienes. Other leukotriene-related conditions are asthma, dermatitis, rhinitis, psoriasis, and lupus (systematic lupus erythematosus). AA/PGE2 also stimulates cell division and proliferation, which, when taken to an extreme degree, can be directly linked to cancer and tumors.”- Healing With Whole Foods, Paul Pitchford

The other essential fatty acids actually help to alleviate the pain and inflammation caused by arachidonic acid. All fatty acids release what are termed, prostaglandins, into our systems. The prostaglandins from arachidonic acid are PG2, and the others are PG1 and PG3. The PG1 and PG3 limit the production of PG2. These helpful PG1 and PG3 are abundant in unrefined oils of flax, olive, pumpkin, chia, evening primrose, and also nuts and seeds like walnut and sunflower. Remaining steadfast with a vegan diet is so key and worthwhile in order to reduce the intake of arachidonic acid (PG2), because PGE2 actually inhibits the production of the helpful PG1 and PG3.

Chlorophyll has strong anti-inflammatory properties. Including chlorophyll rich foods in the diet, such as green leafy vegetables, cereal grasses (wheat and barley), micro-algae (spirulina and chlorella), and green drinks (including liquid chlorophyll itself), are all ways to correct the damage suffered from eating meat and the consequent high intake of arachidonic acid. Many herbs and spices help as well.

Anti-inflammatory foods

“Research has also shown that certain foods and spices can block the enzymes that fuel the process of pain and inflammation. These anti-inflammatory foods and spices include ginger, cayenne, turmeric, garlic & onion, rosemary, and herbs such as Boswellia (an Ayurvedic herb), wintergreen, licorice root, and black willow. Additional nutrients including Vitamin E and Quercetin (a natural anti-inflammatory found in foods such as citrus fruits, apples, onions, parsley, tea, and red wine) also inhibit enzymes that trigger inflammation.”
- Ultra Prevention

These facts help us to easily facilitate the healing process with healthy eating. Food is medicine, and it is a healthy, enjoyable pathway to health. Begin today to reduce the arachidonic acid excess in your system and enjoy relief from pain and inflammation.

Including organic produce in our vegan diet is a sure way to increase our nutrient intake and safeguard ourselves from the devastating effects of harmful, chemical fertilizers and pesticides. Along with enjoying the enhanced flavor of organic produce, we can also enjoy the enhanced ecological connection we nurture through our support of the organic, natural process of food production.

It All Begins With The Soil

It is the nutrients in the soil that are the source. We are made from these very minerals, and it is these soil minerals that sustain our lives. Plant life is the conduit. Organic agriculture promotes the unhindered transfer of nutrients from the soil, into the plants, into our systems.

“In the original design of nature, plants play an essential role, because man cannot ingest elements (nutrients) for his sustenance directly from the soil. Man must receive nutrition through the living tissues of plants, which likewise, feeds all animal life.

Hence, via plant life, “the body of man grows out of the soil… It should be obvious that soil is vital to health! Soil is a living dynamic substance and it transfers its life force to man, via plants.” (1)

“The universe of micro-organisms in a healthy soil contributes to the major nutrients and micro-nutrients, minerals and enzymes in our food.”

Organic produce is grown with natural methods that work in unison with the inherent nature and cycles of soil development to provide plants with maximum nutrients; which is great for those who consume organic vegetables.

Precious Nutrients Lost

f you are not consuming organic vegetables, not only are you missing out on needed nutrients, but you are subjecting yourself to the harmful effects of chemical pesticides and fertilizers. Chemical fertilizers rob the soil of their nutrients and pesticides kill off helpful micro-organisms in the soil, while simultaneously accumulating in our body tissues causing illness.

“Unfortunately, many pesticides can kill more than just their intended targets, namely the necessary micro-organisms in the soil. When chemicals are used for a period of time on plants in an area, they will eventually leach into the soil. Once in the soil they can kill the micro-organisms living in the soil that break down organic material and aid in plant growth. It can take years before micro-organisms can once again live in soil that has had toxic chemicals applied to it.”

Chemical fertilizers destroy topsoil minerals that plants are meant to absorb. The three main chemicals in fertilizers, Nitrogen, Phosphorus and Potassium are pumped onto the soil in excessive, unnecessary amounts and this affects not only the soil but our bodies as well. The nitrates formed, damage red blood cells. The excess phosphorus produces salts that block nutrients from entering the plant. It causes deficiencies of iron and zinc in the soil. Excess potassium causes deficiencies of magnesium and calcium in the soil. These are all nutrients we are meant to receive from plant life; nutrients that give us health and vitality.

Organic Produce Provides More Nutrients

With all the strides we have made to become vegans, we don’t want to get taken out by fruits and vegetables that lack nutrients and have pesticide residues that enter our body tissues and cause us ill health. Organic vegetables are well worth the extra pennies. We will either pay for the food or pay for the doctor bills. Even if you supplement your diet partially with organic produce, those nutrients count and help to fight off the ill effects of the commercially grown produce. There are plenty of facts and studies that support the claims and that verify our innermost feelings that the ecologically sound method for growing food, the organic method, yields more nutrients to us.

“Organic produce have more nutrients because they are grown in good quality soil. Further, because the growth of conventional produce is usually artificially sped up using chemicals, they tend to contain more water and less actual solid food content…

Not only does organic produce have more vitamins, minerals and other important nutrients, it retains the nutrients for longer periods of time…

The truth is, many of today’s fruits and vegetables only have a fraction of the nutritional concentration they once had 50 or 100 years ago. This is due largely to the depletion in soil quality worldwide, caused mainly by modern conventional farming methods…”

-All 4 Natural Health

One of the most exciting studies involves the higher levels of antioxidants found in organic produce:

“The Organic Center carried out a State of Science Review (SSR) on the impact of organic farming methods, and organically acceptable food processing techniques, on average antioxidant levels in food. The January 2005 Executive Summary and full report are freely available on the Center’s website. We found that a shift to organic farming methods can increase average antioxidant levels from a few percent to over 200 percent, with the average increase being about 30 percent. We also document that organically acceptable food-processing methods can lessen the percent of antioxidants lost when fruits and vegetables or grains are processed and cooked, sometimes dramatically.” -Growing Healthier Food

This is great news! Antioxidants are one of our best friends in the nutrient world. They protect us from free radicals that cause so many ailments; from skin problems to infections to degenerative diseases such as cancer.

“The biggest and most extensive scientific study and research into the benefits of organic food has found that it is more nutritious than ordinary produce and may in fact lengthen people’s lives. They also contain higher levels of antioxidants and flavonoids which help ward off heart disease and cancer as well as higher levels of beneficial minerals such as iron and zinc. (But you could’ve told them that.)

Newcastle University have been leading this £12m, four-year project, funded by the European Union and their findings show that organic food contains more antioxidants and less unhealthy fatty acids

The studies have indicated that differences between organic and non-organic produce were so marked, eating organic produce is like eating an extra portion of fruit or vegetables everyday. “If you have just 20% more antioxidants and you can’t get your kids to do five a day, then you might just be okay with four a day,” said Leifert.”

- Naturalnews.com

Great Benefits For Children

One of the brightest aspects of eating organic produce is the protection and nutrient boost it gives to children. Children’s bodies are yet developing and they need all the nutrition they can get. Organic produce also protects them from the harmful pesticide residues that are in commercially grown fruits and vegetables; their sensitive systems are affected more adversely.

“Children eating primarily organic diets had significantly lower levels organophosphorus (OP) pesticide metabolite concentrations than did children eating conventional diets. In fact, concentrations of dimethyl metabolites, one OP metabolite group, were approximately six times higher for the children eating conventional diets. Other studies indicate that chronic low-level exposure to OP pesticide may affect neurological functioning, neurodevelopment, and growth in children. “Dose estimates suggest that consumption of organic fruits, vegetables, and juice can reduce children’s exposure levels from above to below the U.S. Environmental Protection Agency’s current guidelines, thereby shifting exposures from a range of uncertain risk to a range of negligible risk,” authors Cynthia L. Curl, Richard A. Fenske, and Kai Elgethun wrote, adding, “Consumption of organic produce appears to provide a relatively simple way for parents to reduce their children’s exposure to OP pesticides.” A previous study by members of the study team had shown that children eating primarily organic diets had significantly lower OP pesticide exposure than did children consuming primarily conventional diets. In fact, an earlier study found no measurable pesticide metabolites in the urine of a child whose family bought exclusively organic produce.” (2)

This is invaluable knowledge and provides an invaluable opportunity for improving children’s health.

Eating organic produce is well worth the extra money it demands. Organic fruits, vegetables, grains, nuts and legumes are packed with true, potent nutrient power. It is part of the real health stimulus to cut down medical bills. You can even cut some economic corners by growing your own organic produce. Just knowing that you are eating (and producing) food produced in the natural ecological cycles, brings you closer to nature. A higher appreciation for the soil, from which the food springs forth, connects you to the source of your being.

Additional Sources:

1. Agri-Nutrition Bulletin from The Community Agricultural Project
2. [Original study: Environmental Health Perspectives, Vol. 109, No. 3, March 2001 (pp. 299-303, C. Lu, D.E. Knutson, J. Fisker-Andersen, and R.A. Fenske, “Biological Monitoring Survey of Organophosphorus Pesticide Exposure among Preschool Children in the Seattle Metropolitan area”). Subsequent study: Environmental Health Perspectives ehponline.org, posted online Oct. 31, 2002, C.L. Curl, R.A. Fenske, and K. Elgethun, “Organophosphorus pesticide exposure of urban and suburban pre-school children with organic and conventional diets”]. Source: Environmental Health Perspectives, March 2003.”

Plant intelligence that works in concert with the body; this is the power of Siberian Ginseng. Siberian Ginseng is counted among the adaptogen herbs, which assist the body according to its needs, providing balance and health. It is a nutritious herbal supplement that can be included in your diet to enhance your vegan lifestyle.

Siberian Ginseng is a tonic herb that works over a period of time. One of the most well documented plants in herbal medicine, it boasts of a lengthy list of benefits to health and longevity:

• Improves Reproductive Health – Studies revealed that men who took regular doses of Siberian ginseng showed an increase in semen production and testosterone. For women, this herb improved reproductive health by toning the uterus and helping alleviate the imbalances of menopause.
• Normalizes Body Temperature – This can mean a welcomed relief for so many cold-natured and over-heated people (1)
• Regulates Blood Sugar Levels – This is helpful to regain balance after transitioning from a diet high in meat, and refined foods that so severely affect blood sugar levels. Moderate use is helpful in cases of diabetes.
• Regulates Blood Pressure – Lowers high blood pressure and raises low blood pressure. Those with extreme cases of high blood pressure, heart disease or those taking the heart medicine digoxin, should not use Siberian Ginseng without the consent and guidance of their healthcare provider.
• Boost Energy Levels – It is very nutrient rich and this translates into energy. “Besides glycosides, which are thought to produce the biological activity of Siberian Ginseng, compounds called sterols, coumarin, and lignins are present in the plant. More familiar nutrients include Vitamin C, Beta-carotene, Vitamin E, Niacin and Vitamin B1, B2 and B12. Minerals identified include Calcium, Potassium, Phosphorus, Sodium, Magnesium, Barium, Iron, Strontium, Boron, Copper, Zinc, Maganese, Chromium, Cobalt and Germanium.” Studies show success in combating Chronic Fatigue Syndrome. Athletes include it in their regime to boost strength and improve stamina. At the cellular level, the nutrients in Siberian Ginseng help dispose of lactic acid, which causes sore muscles. In addition, these nutrients help to improve mental concentration. All these mental and physical benefits give Siberian Ginseng the anti-aging edge.
• Combats Stress and Strengthens the Immune System – By supporting the adrenal function, the body is equipped to resist infections and stave off the ill effects of stress. Siberian Ginseng contains hormones that fortify the adrenal gland’s secretion of the natural form of these same hormones. Another common name for Siberian Ginseng is Eleuthero, due to its eleutherosides which increase stamina and stimulate the immune system. Polysaccharides induce phagocytosis, which cause some cells to scup up and discard other, damaged cells, harmful microorganisms and foreign particles. This gives added defense against those unavoidable stress factors in our lives.
• Protects The Liver – It helps the liver breakdown drugs in the body. In a culture of pharmaceutical drugs for any and everything, those who prefer using natural alternatives can rid past residues from their body. For those who must consume medicines, here is the ability to curb there harmful side effects. You must check with your doctor first, to assure that Siberian Ginseng is compatible with the drugs you are taking.

With such a wide array of benefits, Siberian Ginseng is a great complement to the vegan lifestyle. It should be used in moderation, as an excess of anything is not good. As is best with all herbal remedies, be sure to take a two week rest from it after a few months usage. Siberian Ginseng is not the same as American or Panax Ginseng, so be specific when purchasing it. Be sure to check that the quality of ginseng is high quality. This is not a tea for children or pregnant women. Following these tips will lead you to a happy, healthful experience with Siberian Ginseng tea. Allow this superior plant intelligence to team up with your body’s intelligence to overcome stress, build energy and regulate perfect health.

Additional Sources:

1. 52EnergyTips Newsletter

Exercise works in partnership with a vegan diet to improve and maintain health. Exercise assures that the foods and nutrients consumed in a vegan diet are digested and assimilated better. Through movement and activity, the body is strengthened, toned and energized. The all important nutrient, oxygen, is made more readily available to sustain, protect and revitalize the body. Understanding the dynamics of how diet couples with exercise to improve health, serves to give that needed inspiration to accomplish the worthwhile work which is required.

“The vegan diet works to bring relief to our systems with food choices that are lighter to digest, more nutrient rich and more easily assimilated. Exercise assist in providing extra relief and support, by strengthening and stimulating the digestive system… Regular cardiovascular exercise helps to strengthen the muscles of the abdomen and reduces sluggishness by stimulating the intestinal muscles to push digestive contents through your system.”Gesa.org

Much emphasis is placed on heart healthy foods to reduce cholesterol, clear the arteries and stabilize our blood pressure. Exercise is great for the heart as well, as it is the most important muscle we have. Through exercise, the heart muscle is conditioned and strengthened and our circulation is improved.

“Exercise lowers blood pressure, somewhat decreases the levels of total and low density lipoprotein (LDL) cholesterol (the bad cholesterol), and increases the level of high density lipoprotein (HDL) cholesterol (the good cholesterol) These beneficial effects in turn decrease the risk of heart attack, stroke, and coronary artery disease. In addition, colon cancer and some forms of diabetes are less likely to occur in people who exercise regularly.” Merck

Weight bearing exercises work along with our intake of calcium, magnesium and other supportive minerals and vitamins, to strengthen our bones. Exercise is recognized as the most important factor for strengthening bones and for preventing and reversing osteoporosis. It is actually quite an exciting process, wherein, “bone develops its greatest strength along the lines of greatest stress and strain.” Therefore, exercise causes building activity within the bone and the lack of exercise causes diminishing of the bone. Activity and exercise help guarantee a strong skeletal structure, and by doing so, help improve our posture and balance.

One dynamic aspect of exercise is the increased intake of oxygen it provides to the body. Oxygen is our number one essential nutrient and is needed for all the body functions. When oxygen is abundant in the body, bacteria and viruses cannot proliferate. Much like the bone activity, it is a use it or lose it scenario.

“The more an individual exercises, utilizing increased respiration, the more efficient the diffusing capacity will become. During rest or slight activity, only a small portion of the lung is used, resulting in a significant portion becoming dormant. The same holds true for the circulatory system where a significant number of blood vessels are not utilized. This disuse will lead to a decrease in the ability of the system to provide the necessary oxygen for the tissues, even during the slightest degree of activity.”

Regular and consistent exercise oxygenates and energizes us from the core; our cells and tissues.

Consistency is the key for securing improved health through exercise. Just as we maintain our vegan diet, and do not return to eating meat, we must likewise maintain a consistent exercise program, which becomes our lifestyle. Embrace the work and enjoy the movement. Include activities you enjoy, such as swimming, dancing, and yoga. Both body and spirit are uplifted by exercise and the endorphins it releases into our systems’. Much like we weaned ourselves off of meat and began to slowly incorporate more fresh foods into our diet, we ease into an exercise regime that is comfortable, yet challenges us; and as we notice the improvements to our health, we are inspired to move forward. Overly strenuous exercise is not required for improved health. Continuity and consistency are the keys and they cannot be overemphasized.

“The benefits of exercise diminish within months after a person stops exercising. Heart strength, muscle strength, and the level of high density lipoprotein (HDL) cholesterol (the good cholesterol) decrease, whereas blood pressure and body fat increase. Even former athletes who stop exercising do not retain measurable long-term benefits.” Merck

Health is such a valuable treasure in our lives’. It is more than worthwhile to make what seem to be sacrifices, in order to better enjoy the gift of life; and to enjoy our families, friends and career success. By diligently nurturing a vegan diet and a consistent exercise regime, we empower the dynamic duo for health.

Veganism allows us to experience improved health, void of the ill-effects of eating meat and meat by-products. Since we have made such an important commitment to improve our health and wellbeing, we must be vigilant to align ourselves with practices that will safeguard our health from serious illnesses that befall vegans and non vegans alike. One such practice is to eliminate refined foods from our diet; inclusive of refined sugars, grains and oils.

Refined Sugars are Dangerous

Because refined sugars have no nutrients, in the process of their digestion, they use up the minerals and vitamins in our bodies. One of the biggest problems this causes is calcium and magnesium deficiencies and their resultant bone problems. Also, the unnatural passage of refined sugars into our bloodstream is too quick, which throws off our insulin production and blood sugar levels. Hypoglycemia and or diabetics can be the result. Refined sugars also suppress our immune systems, increase our cholesterol, and upset our digestive systems due to the acidic environment they proliferate.

“Because refined sugar is devoid of minerals, vitamins, fiber and has such a deteriorating effect on the endocrine system, major researchers and major health organizations (American Dietetic Association and American Diabetic Association) agree that sugar consumption in America is one of the three major causes of degenerative diseases.”Healing Daily

The fact that we are vegans is not going to change this reality.

We can, however, enhance our veganism and better secure our health by addressing our sugar cravings and our consumption of sweets. The blood sugar imbalance caused by refined sugars, is part of what causes our sugar cravings. Consuming unrefined sugars and more healthy alternative sweeteners will help in this regard. Inadequate protein in our diet also causes a desire for more sugary foods, because protein metabolism and carbohydrate metabolism directly regulate one another. So, likewise, eating too much refined sugar will cause a desire for more concentrated protein; such as meat. It is a vicious cycle. Complex carbohydrates such as fresh vegetables, whole grains and legumes are foods that provide balanced amounts of carbohydrate and protein nutrients.
(- Healing With Whole Foods by Paul Pitchford)

So many convenience items we purchase, such as mayonnaise, ketchup, salad dressing, cereals, fruit drinks, soft drinks and more, can have added sugar in them. It is important to avoid these additions by purchasing items without the added sugar (or harmful artificial sweeteners) or even by producing our own fresh versions of them. Some less harmful sweeteners are barley malt, brown rice syrup and maple syrup. The most nutritious sweeteners are Stevia and Xylitol.

“Even though Xylitol is derived from fruits and vegetables, it is not the same as fructose. Xylitol is a five-carbon sugar, which means that it is anti-microbial (prevents the growth of bacteria), whereas all the other forms of sugar (sucrose and fructose) are six-carbon sugars, which cause bacterial and fungi overgrowth.” Natural News

Stevia is a plant; a whole food. “…stevia actually suppresses dental bacteria growth rather than feeding it as sugars do. Other studies have shown a beneficial relationship between stevia and the regulation of blood sugar levels…Japanese and Latin American scientists have discovered other attributes of stevia including tonic, diuretic properties; stevia also treats mental and physical fatigue, harmonizes digestion, regulates blood pressure, and assists weight loss.” (Healing With Whole Foods by Paul Pitchford)

Stevia powder can sometimes have an herbal after taste, which can be remedied by using it along with xylitol.

Dangers of Refined Grains

The ill-effects of consuming refined grains are closely related to those of refined sugars. Refined grains have been stripped of the parts that provide their nutrients; namely their germ and bran. What is left is pure starch, which converts to simple sugar and enters the bloodstream like refined sugar and causes the same ill effects. The nutrition-less starch does not move through the intestines very easily either. Whole grains are complex carbohydrates with natural sweetness and they provide great nutrition; protein, B vitamins, Vitamin C, bioflavanoids, essential minerals and fiber. It is the fiber of foods; the grain’s bran, the fruit’s peeling and the fruit juice’s pulp, that slow down the sugar release into the bloodstream.

Beware of Refined Oils

Refined oils, such as commercial soybean, safflower and corn oils are so devastating to our health. They are over processed with heat and chemicals that remove their natural nutrients and cause oxidation, which makes them become rancid and full of free radicals. By becoming vegans, we want to distance ourselves from cancer and other degenerative diseases caused by free radicals. The refining process of oils also uses cancer causing materials such as the metal nickel, and petroleum-based solvents. The result of continued refined oil consumption is rampant inflammations throughout the body, cancer and heart disease. Heat processes from 320 degrees Fahrenheit and above, transform beneficial fatty acids in oils, into synthetic trans-fats that raise cholesterol levels in the arteries.

Replacing these oils with cold-pressed unrefined oils adds years onto our lives. They are excellent sources of essential fatty acids. (Oils from Olive, Sesame, Sunflower, Safflower, Almond, Avocado, Flax, Chia seed, Pumpkin seed) Fatty acids, (Omega 3 and Omega 6) influence so many aspects of the body’s functions. We need them for healthy skin and hair, for a strong immune system; specifically the thyroid and adrenal functions, for healthy blood, nerves and arteries and to break down cholesterol in the body. Including high quality fatty acids into our diets is one of the best things we can do to boost our health. For those who are suffering from the ill effects of too much saturated fat in the diet, and the resultant high levels of cholesterol, Omega 3 fatty acids actually work to eliminate these fats and cholesterol from your body.

Replacing refined sugars, grains and oils with more nutritious, unrefined versions, truly enhances our vegan quest for improved health and longevity. They not only increase our nutrient intake, but they also help to correct the damage done during our meat-eating years. Let us be encouraged to begin now to implement these healthy practices into our happy, vegan existence.