Q & A

Here are some vegan-related questions that I have been asked before. Do you have questions that you would like to ask me? I would love to answer them! Please comment or send me an email and I will answer and post them up here when I can.

Do you take a B-12 supplement?
Yes, I do. B-12 sources can be hit or miss. The only reason meat sources are high in this vitamin is because it's a microorganism that is found in soil, among other places. Therefore, omnivores consume livestock who eat the grass that contains B12. My point is that there are indeed vegan sources of B-12 (like unwashed fruits and veggies) but, even though we don't need that much, supplementation is great for insurance.
I am currently using 1,000 mcg B-12 from Now Foods and I take it every once or twice a week.

Are you anti-soy?
I am not. I believe soy is healthy for you in moderate amounts, as with all foods. It's extremely versatile, low in saturated fat, contains no cholesterol, and is known to contain cancer-preventing compounds. However, we should all be eating minimally processed soy like whole soybeans, edamame, tofu, tempeh, and miso. The kinds of soy foods we should limit include fake meats (which are high in sodium and additives), both soymilk and ice cream (many are high in sugar and additives), and textured vegetable protein (this can be produced with hexane).
My advice is to purchase high-quality, organic, non-GMO soy products whenever possible and to eat in moderation, as with every food out there.
Also, when it comes to laboratory/experimental testings for the safety of soy consumption, many of the participants of the studies are given either extremely high doses of soy or concentrated soy tablets, both of which contain unreasonable daily amounts. These insanely high doses caused a change in hormones and thyroid function, but how does that not make sense? In other words, unless you are drinking quarts and quarts of soymilk everyday or are sensitive to hormonal changes, you should be fine with eating soy on a regular basis.


Where do you get your protein?
(I made an article for This Dish is Veg regarding about plant-based protein souces/meat subs. Click here to read it!)
Plant-based protein sources are just about everywhere. Personally, my favorite protein sources include beans, tempeh, tofu, grains, and seitan. Many think it's difficult to get enough dietary protein when on a vegan diet but many people in the US eat way too much protein, which can cause stress in the body like inflammation and calcium loss. Eating a wide variety of plant-based meals can make it so that we reach our just daily protein needs without even trying.
Here is the equation to determine how much dietary protein you need each day:

your weight in pounds / 2.2 x 0.8 = your daily protein requirement

example: 138 / 2.2 x 0.8 = 50 grams of protein daily

The 0.8 in this equation rises up to 1 or even 1.5 if you are extremely active (think athlete-active). In that case, simply increase protein sources in your diet or try a brown rice protein powder supplement if that is convenient for you. I personally need only about 36 - 47 grams of protein a day, which I always get.
In conclusion, I get my protein everyday and I get enough of it. =)

Why do you say you "alter recipes" when they still seem very similar to the original?
I have done this a few times to a few of the recipes that I've posted. The reason why I do this is mainly for better calorie and macronutrient calculations. For example, if an original recipe calls for "one banana" I will alter the recipe and have it call for a "medium banana." In other words, I simply change portion sizes and (sometimes) ingredients to present accurate calculations and promote better portion control.

What do you use to calculate calories for the recipes?
I really like using the Nutrition and Exercise Manager from CalorieKing because it contains a wide variety of foods and it's basically a huge, well-organized calculator. Although it does not calculate many micronutrients (like iron, potassium, manganese, etc.) it's great for identifying total calories and macronutrients (like fats, carbohydrates, and proteins).