Want to go vegan but have some concerns

Anonymous

Hi ladies,

I was vegan about 15 years ago and I want to go back to it. I got a lot of my protein from soy, which is a no-no for me today.  I wonder where I can get protein other than legumes, which I don't like very much. I eat a lot of nuts, which I know are pretty high in calories...and I'm afraid of gaining weight, although right now I'm pretty low-normal BMI.  I lift weights, practice bikram yoga 4.5 hours a week, and walk/hike every day.

I'm already about 99.9% vegetarian (I eat fish occasionally) and 100% organic.  

I also love plain greek organic yogurt for smoothies in the a.m. and wonder if there's a safe vegan replacement. 

Help, please! Any advice about going 100% vegan will be helpful.

Claire

I was dx 9/2011 with ILC, 2 c. 6/11 nodes lumpectomy ACT and 33 rads (bmx/recon next year)

mary625

Hi, Claire. I've faced the same dilemma as you and ultimately decided not to stay a vegetarian. My naturopath recommended 20 grams of protein at each meal, and that's pretty hard to get without soy as you pointed out. I used to eat a lot of veggie burgers and tofu pre-BC. Obviously, no more of that for me! The naturopath told me that if I wanted to stay vegetarian, I should probably use whey protein powder. Her patients just throw a scoop of that into something at every meal. I didn't like whey protein powder, although I'm beginning now to find ways to use it that I can tolerate. Therefore, I went back to eating lean meat and continuing to eat fish. I think the recommendation for protein levels for me was not due to my BC, but rather to family tendencies toward diabetes. It is supposed to keep my blood sugar level. I also think it's a good idea for me post chemo--although it has almost been a year.



Other than whey powder, I'd recommend nut butters although they are also highly caloric. I agree with you that Greek yogurt is a great source of protein, but alas not vegan. I've not tried soy yogurt, but again, it's soy. I think they also make yogurt from coconut milk, but it probably won't have nearly the protein count.



I hated to leave vegetarianism because I don't really trust meat, nor do I think it's altogether healthy. But, I think for my particular situation, particularly since I've had hypoglycemia most of my life and I just found out that I am gluten sensitive, I need to avoid a lot of carbs and focus on getting protein efficiently.

bedo

I became vegetarian at age 16, not for health, but for concern for the animals.

I started eating fish three years ago because I was sick and needed more protien.  I do so rarely and will stop

I don't really like the taste of animal flesh.

I bought the world's most expensive chicken at Whole foods for my daughter because it was treated ethically and without antibiotics or steroids .

That is my main concern.

Same goes for dairy and eggs  I buy local and make sure that the animals are treated well and that they are organic and animals fed without steroids etc.

I don't wear animal products including wool, leather for the same reasons.

Don't know if this helps,

I have stayed away from tofu-burgers etc since being diagnosed for health reasons

I don't know your reasons for wanting to be vegan, but I wish you the best and applaud you. 

HLB

Someone posted an article awhile back in this section about whey protein and how good it is for us. I looked on amazon and there are many many different brands and flavors, so maybe if you didn't like one you would like another. I have been putting it in my smoothies and it really improved the taste of them a lot! You're supposed to get the kind that is undenatured and microfiltered. I was impatient and got Bobs Red Mill because that's all they had at the market. Wrong kind but it tastes great. Going to try the right kind next time.

fredntan

Hi Claire,

I am going vegan too. But i amnot eliminating soy

The tempeh i got the other day didnt have soy. And seitan is a wheat product. I think.



Mushrooms have protein right?



I want to learn how to make vegan yogurt if there is such a thing.



Has anyone found any good vegan cookbooks?

bedo

Hi Fredntan,

This website looked pretty good

http://www.chooseveg.com/vegan-dinner-recipes.asp

I was told not to eat "concentrated soy" anymore like tofu burgers because it was too much like estrogen.  I guess everyone has their opinion.   I hope you enjoy the site. I make a really good mushroom barley soup in my crockpot.  Found the recipe on the web.

I find a lot of good recipes without soy in the Moosewood low fat cookbook, which is vegetarian, but as some vegan recipes

dogsandjogs

I am almost vegan (still crave fish, but feel guilty about eating it so will try to stop in the new year)

I eat a lot of bread, peanut butter, rice, beans, potatoes, various other veggies, crackers and a lot of fruit to make up for all the peanut butter and bread. I also eat cereal with almond milk.

I also use protein powder.

Because I have 3 dogs and therefore exercise a lot my weight has stayed the same. But if I was inactive I probably would gain due to all the carbs.

Anonymous

Hi all,

Keep the suggestions coming and thank you...I want to go vegan since I've been reading a lot of Kris Carr's suggestions...she's the crazy sexy cancer lady and I love her entire holistic attitude and approach to cancer. She's gluten free, but doesn't have BC, so she can eat soy.  I tried some gluten free products and all they did was give me gas (and a dent in my wallet!).  

I do like fish--make sure I eat the bpa-free brand of canned tuna, and buy Greenpeace-certified fish from my organic market,  and  I don't like red meat or chicken much...never  did, so going mostly vegan was easy for me. Good call on the whey protein.  I try to stay away from carbs because, alas, they tend to put on weight faster than anything else it seems (for me anyway).

It sounds like it's hard for us BC ladies to completely eliminate  animal protein from our diets if we want to stay healthy and keep up protein levels (I agree with the 20 grams a day thing--was given that advice by my naturopath quite a while ago and I had forgotten it)!

Your thoughts?  I find myself in a dilemma, still, about the whole "vegan and BC" thing.

Claire (a cancer-thriver!)

dogsandjogs

Just wanted to add:  my onc told me it was ok to eat soy in moderate amounts. So I do--

geewhiz

I am vegan-ish. I occasionally add an egg, or some fish to my diet. I havent eaten meat, or drank milk since my estrogen positive diagnosis over 3 years ago.



It has been fairly easy once you adjust. Vegetables have protein. Quinoa is a grain that is very high in protein that I make salads with, use as a breakfast cereal, heat and serve with a cup of spinach. All give you all the protein you need at a meal. Tempeh is very high in protein. I made a tempeh bacon BLT yestwrday with vegennaise that was amazing! I also make sandwich spreads with chickpeas that are loaded with protein. I think I posted my mock chicken salad recipe last year...grapes, purple onion, chopped celery and nutritional yeast...which is not really yeast but a flake type product that is loaded with protein and minerals and B vitamins and adds a nice depth of flavor to any dish...a cheesy flavor. I make mac and cheese with it and mashed butternut squash. I also make smoothies daily with VEGA vanilla chai powder. Has virtually everything you need in it and tastes like a milkshake, even when I add kale etc to my morning drink.



Kris Carr just redid her website. I LOVE HER!!! I really want her new cookbook, cant wait to get my hands on it.



Going vegan has worked for me. Its not for everybody. I feel better than I ever have in my life.

wenweb

claireinaz and all, My suggestion was seitan, and I see that someone did mention it.  It's wheat gluten that is cooked and can have different spices added to give it the taste of something you like.  You can make your own but it's a hassle. It comes in cubes or slabs.  It's the tofu of wheat.  Living in AZ (assuming), there are probably a fair amount of places you can purchase it (Whole Foods etc).  I didn't see anyone mention pea protein which is a good supplement for those who don't want to use whey; which by the way I have been looking to buy and cannot seem to find any that does not have soy lecithin in it  If anyone knows of a brand that does not have that or casein, please let me know.

Stormynyte

I've been wanting to go vegan or at least vegetarian for a while for health reasons and my guilt for the critters harmed. My kids are even on board to try it. My biggest issue so far is the cost. Healthy foods are so much more than the unhealthy crap. I just can't afford to do it.

The soy worried me too. I asked my onc about it and he said it wasn't something he was worried about, but he didn't really seem to be worried about much of anything other than my smoking.

curveball

I am not vegan, but have found that rice protein powder (probably available at a health food store or food co-op near you, if not online) can be added to many dishes, such as creamed soups, without changing the flavor at all. I don't drink smoothies so I haven't tried it in them.

Scottiee1

When I was dx, I went 99% vegan/organic... I lasted for about 6 months and could not sustain this diet....was hard to get enough protein into me and I ended up losing a lot of weight and getting quite sick....now I eat wild salmon, organic chicken, no dairy, lots of nuts and seeds and a plethora of supplements

dogsandjogs

You would save some money if you didn't smoke ----  I gave  it up some years ago - I did it slowly - one cigarette at a time ---took about a month.

You will find that after quitting you will get your taste buds back. I'm not kidding - all foods began to taste much better.

Anonymous

Wenweb, geewhiz--great suggestions.  Luckily I LOVE veggies and fruits and am not a huge carb person anyway, but the tempeh bacon thing really got me hungry  I've eaten seitan before and embarrassed to report I thought it was soy...so another good substitute now.

Stormynyte, I too feel for the critters. They way I look at it, I've caused enough hurt to last me a lifetime, and if I can avoid supporting any more hurt, I will...call it guilt, but I want no regrets in my life from now on. 

I'm encouraged by all of your posts.  Kris Carr did say it best: she's a cancer thriver, and it turned her life around in a very positive way.  I like her attitude.

Good luck with quitting smoking, too, Stormynyte. I hope you can stop and never look back.

Claire

Claire_in_Seattle

I grew up on a dairy farm and have no qualms about using animals for milk, meat or any other products.  In fact, cattle, sheep, pigs, goats, chickens, and turkeys would exist only in zoos otherwise.  I still remember some of the cows I knew growing up and have lovely memories of them.  (Such as the one who would try to rip off your clothes as you went by her, or the one who would come from a different direction when grass got short in the pasture....she went where the food was better, and you couldn't keep her in.)

I do not believe that it's more exalted a calling to raise soybeans as opposed to dairy cattle.

Having said this, one of the things I see repeatedly is women coming out of treatment wanting "to clean up their act" and doing so by cutting back on the protein they need to rebuild their bodies.  I think it was two years before I stopped needing the extra protein I made sure I ate during chemo - in the 60-80g per day range.

I eat tons of vegetables on top of meat, eggs, dairy, and fish.  I am particularly fussy about eggs, as worth paying megabux for the organic, free range ones with bright orange yolks.

You might want to look at the work of Jeanne Wallace, a nutritionist who specializes in nutrition for cancer patients.  She was at a conference I was involved in organizing, and the absolute hit.

Anyway Claire, you are right on the protein piece.  Good luck with the other.  The other thing I would mention is to go for 80-90% right, not perfection.  Because the challenge is to enjoy the life we have going forward.  So the pleasures in moderation.

- The Claire up north

fredntan

I am reading Life Over Cancer. And have got dr Block as my MO now.



He encourages the vegan lifestyle, but deep water wild fish is okay.



My kids were actually vegetarian before me. My oldest dd got in trouble at school for releasing mice that were meant for the snakes in her animal care class



I got somevegan cheese and put it on my pizza. Made the crust soggy. Ingrediants are water then oil.

Scottiee1

Fredntan......how does the vegan cheese taste?????

Anonymous

Thanks Claire...good to hear from you.  I guess it's just a personal choice (to eat meat or not)...I did eat it during chemo; felt famished three days after each AC tx.  I do eat "clean" and as for perfection--well, the Christmas cookies and candy really tasted good and I didn't feel guilty about eating them at all! 

Fredntan, LOL about the mice story! I have a similar story about squirrels trapped in an outdoor cage b/c they were accused of chewing wiring in a neighbor's attic.

One thing I do want to add to my regular menu are green drinks...but the idea of kale (which I love by itself) in a smoothie just sounds weird. Any ideas? Recipes? 

Claire in AZ

fredntan

The vegan cheese tasted like nothing. We made a normal pizza and vegan pizza. The vegan had soggier crust. Going to turn heat way up to 500 next time. Both pizza s tadted great.



Broccoli salad is good-broccoli or cauliflower, adding whatever you like celery, cranberries, apples etc with veganaise dressing- add little vinegar, sugar and fake milk to thin

Scottiee1

Thank you for responding.

fredntan

http://www.chooseveg.com/indian-curry.asp



Hey Claire, i love this website, but whenever I play video it cuts offbefore its done. Do ineed to subscribe?

Anonymous

fredntan, I don't know the website...maybe the other Claire (in Seattle) knows?

Claire in AZ

sweetbean

I have to say, I have tried to be vegan, but eventually have added back in wild fish, organic eggs.  A friend sent me a diet based on the concept that Omega 3s were super beneficial in fighting cancer, so I have incorporated food that are high in Omega 3, like chia seeds.  That diet also said that grassfed beef is OK because of its high Omega 3 content.  Not adding that back in on any sort of regular basis, but we did have that for Christmas dinner, which made my mom happy.  

I think it is important to cut out dairy and sugar.  I'm not comfortable adding meat back in but, obviously, I eat it at the holidays (it just has to be organic, etc.)

Cyborg

I make a lot of beans. Lentils cook up pretty fast. I put the lentils on top of salad/arugula. I also use a spoon full of hummus. Then I top it off with some cayenne pepper.

sweetbean

Lentils are great!  And so is hummus.  Delicious!

nesw

I've been vegetarian for about 10 years, including no cheese.  I finally gave up eggs, butter and milk products last year.  I do this out of compassion and as a protest to our industrialized food industry.  It's like a great hobby to create vegan food that doesn't rely on anything processed, and none of the faux meats or cheeses that are created by the industry and marketed to make people believe they have to buy this stuff to be a vegetarian.  It sounds like geewhiz has a diet outlook similar to mine.  I get plenty of protein from quinoa, lentils, and chickpeas, as well as many other sources, and the things I create with these foods I think are amazing.  I read vegan food blogs and have a lot of vegan cookbooks, and after awhile you get the hang of creating things and knowing what will taste good together (such as apples, almond butter, and rosemary - yum!)  Buying a lot of this stuff in bulk, as well as lots of produce, is way less expensive than buying organic meats and eggs.  Buying the industry creations for vegetarians is very expensive, but making it yourself is not.  I also have no problems with iron or B vitamins.  I'm a little low on vitamin D, probably because I try to stay out of the sun (my favorite place to hike and walk is in the woods).  If you put a mind to it, you can eliminate all animal products from your food. I call it "deathless" and, to me, the feeling of cleanliness and peacefulness when I eat means everything to me.

sweetbean

Nesw,

How do you keep your iron and B vitamins up?  I eat my weight in spinach and lentils, etc, but am still anemic, etc.  I'm also hypothyroid, so I'm trying to cook all of my cruciferous veggies.  It's the main reason I was considering adding grass-fed beef in - I'm so tired of being tired.

fredntan

I am a horrible vegan today. ate 2 bowls of chocolate icecream. but all my other stuff was vegan

Momine

My daughter made a great soup that had loads of sliced leeks, onion, celery, carrots, curry, chickpeas, small red lentils.