Vegan (and Gluten-Free)

How do I consume sustainably, even while traveling? By choosing plant-based vegan food, products, and experiences (even as a celiac who must also choose gluten-free).

I should emphasize that I didn’t head down this plant-based vegan (and gluten-free) path until multiple medical doctors, including two surgeons, told me I must do this.

And I still wasn’t sure I could do this. Internal panic might best sum up how I felt.

I never enjoyed killing and eating my animals, and I always thought we must be capable of existing without harming another individual. Still, I wasn’t sure I could do this.

And how could I possibly find edible gluten-free food?

Now I know it’s possible to make these choices nearly everywhere we travel or live. And it’s become one of my greatest joys—for my health, other individuals, and our climate.

But I do this with close scientific and medical guidance, including the following resources…

• The China Study (free at libraries)

• How Not to Die (free at libraries)

• Daily Dozen Checklist (free)

• Optimum Nutrient Recommendations (free)

• Plant-Based Living Series (free)

• I also search NutritionFacts.org to keep up on the ongoing science (free)

Why I Had to Go Plant-Based/Vegan

I had to eliminate animal products from my diet because doctors told me they were a major contributor, causing the following health conditions to flare in my body. Yet I did not believe my doctors until after I followed their dietary instructions and witnessed the positive changes to my health issues…

• high cholesterol (even though I was thin and active)

• high triglycerides (ditto)

• high blood pressure (ditto)

• high inflammation (so bad they thought I had a mysterious disease, not just inflammation)

• oxidative stress/free radicals (“not cancer yet, but…”)

• allergies (again, I didn’t believe the connection until my diet changed things)

• asthma (another connection I could not believe was exacerbated by diet)

• endometriosis (there is so much to share about this, but it…)

  • was excruciatingly incapacitating

  • nearly rendered me infertile

  • was destroying my internal organs (ovaries, fallopian tubes, uterus, colon, etc.)

What Is Plant-Based? What Is Vegan?

It can be confusing when first trying to differentiate what plant-based and vegan mean, especially since these terms are widely, interchangeably, and misleadingly used.

So I’ll share how I interpret these terms when it comes to food, based on the nutrition training I received from doctors who specialized in this field…

Why I Strive To Be “Plant-Based” Vegan

I’m always trying to be as “plant-based” vegan as possible. But it’s a wordy phrase, especially when paired with “gluten-free,” so I often simply type “vegan.”

• I want to eat “plant-based” food for good health

• my surgeon told me to eat this way nearly thirty years ago

• the editor-in-chief of the American Journal of Cardiology shares why he says humans are herbivores, why humans should eat a plant-based diet

• Dr. T. Colin Campbell discovered that the type of protein we ingest turns tumor growth on or off (animal protein turned tumor growth on)

• Nutrition Facts shares research from around the world on how food impacts our entire body, short- and long-term, which repeatedly shows me how eating plant-based truly matters

• the Permanente Journal, Midland Memorial Hospital, Montefiore Health, Highland Hospital, Plant Pure, and others are already helping hospitals, staff, patients, and the public transition to a plant-based diet because they’ve deemed it vital

• climate scientists have called a plant-based diet the ecological remedy we need to keep our planet (and thus ourselves) alive.

• I do allow a little “vegan” junk food into my diet (I am not perfect)

• I want to support vegan action (protecting all individuals and the climate)

• I pair these words to clarify that, when it comes to food, plant-based is vegan

How Do Vegans Get Protein? Calcium? Go on Vacation?

I wrote the following posts to answer the questions that I’ve received…

• plant proteins for vegans (a long list)

• calcium and calcium-rich food sources for vegans (a long list)

• vegan vacations (for everyone)

Is Vegan Strict, Militant—All or Nothing?

I find that there are people of all kinds, in any group or gathering. Kind. Gentle. Helpful. Neutral. Passionate. Angry. There is no perfection. We are all at different levels of growth.

And when people first start feeling passionate about something, they might bounce from one extreme to another before they find their peace and calm somewhere in the middle.

I think if we all had proper guidance from the time we were born, the world would be calmer, kinder, and default to discussing (not arguing) during our most difficult moments.

But given how our culture operates, with our level of exposure to violence, many are left to flail until we learn to balance ourselves out.

And, again, this issue exists in all areas of life, not just when it comes to discussing which kind of food people choose, so I like to refer to the Vegan Society’s definition of veganism…

“Veganism is a philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms … the practice of dispensing with all products derived wholly or partly from animals.”

• so I see veganism as sometimes out of our control/imperfect—but I can do my best

• nearly everywhere I walk, I might kill tiny critters underfoot (but I do not desire this)

• I might ingest tiny critters on greens and veggies I eat (but I do not desire this)

• medication can contain animal ingredients … if there’s no alternative, I might need to use them

• restaurant food might unknowingly contain mysterious ingredients (I accept this reality)

• after ordering a dish “without the meat,” it was once apparently added, then removed (with some falling between the cracks) as I later had to solve the mystery of what I was chewing, which is why I seek vegan restaurants now … I never want to consume meat again

• sometimes I believe something is vegan but later discover it’s not vegan

• I cannot always find gluten-free bread that’s also vegan, so if I cannot make my own GF vegan bread, I try to avoid bread (yet in food emergencies, I accept this reality)

• on rare occasions, eggs/dairy have been ingested when I didn’t realize it (I forgot to read the ingredients), during insecure moments (not wanting to offend or be seen as rigid), or when I found myself starving with little else to eat that was gluten-free—all regretful scenarios that remind me to choose/grow more wisely next time

• unless I'm paying someone to prepare my food, I don’t want others to accommodate my needs, so I eat ahead of time, bring food, or eat around whatever’s there (politely scoot aside cheese, no whip on my dessert)

• I’ve kept animal clothing/products as long as possible before replacing them with vegan items, to avoid waste, to ensure replacements are as naturally sustainable as possible—and I’m still searching for a few naturally sustainable vegan items … warm stink-free socks, warm base layers, GF matte lipstick

I believe we must be honest about reality so one doesn’t feel their efforts must be all or nothing, perfection or failure. We do the best we can. We try to get things as close to our ideal as possible. But imperfection happens. We can have compassion for imperfection, too.

Why I Had To Go Gluten-Free (GF)

After a lifetime of allergic, asthmatic, anaphylactic, gastrointestinal, neurological, weight loss mysteries, and steroids—plus being very sick for a long time—I was sent in for more tests.

One test, an upper endoscopy with biopsy (celiac test), I couldn’t believe was even necessary, as five years earlier I'd already cut gluten from my life. Or so I thought.

Yet the results showed I had celiac disease, more delightful things, that gluten was still entering my body and it needed to stop.

According to the doctor, potential culprits were kitchen soaps, bath products, makeup (including near lips), lotions, and food that was not certified gluten-free.

I later discovered that gluten was also passing to me through kissing. I was reacting to that.

It’s important to note that gluten-free is not for everyone. Only a minority of us receive these doctors’ orders.

And I needed to make changes.

What Is Gluten-Free (GF)?

The FDA’s gluten-free definition might best describe what it is…

“In addition to limiting the … presence of gluten to less than 20 ppm … the food does not contain any of the following … an ingredient that is any type of wheat, rye, barley, or crossbreeds of these grains … an ingredient derived from these grains and that has not been processed to remove gluten, or … an ingredient derived from these grains that has been processed to remove gluten, if it results in the food containing 20 or more ppm gluten

“Foods that are inherently gluten-free, for example bottled spring water, fruits and vegetables … can also be labeled ‘gluten-free’ provided any gluten that came in contact with the food is less than 20 ppm.

“Currently, there are no valid tests to detect gluten in foods that are hydrolyzed and fermented, like cheese and yogurt. So if they display a ‘gluten-free’ claim, manufacturers must keep certain records to show that the foods meet gluten-free standards.

“If you have any doubts about a product’s ingredients and whether or not the product is gluten-free, the FDA recommends that you should contact the manufacturer or check its website for more information.”

How I Find Vegan (and Gluten-Free) Food Worldwide

I try to lodge or live within walking (or delivery) distance of gluten-free vegan food because it makes all the difference in my quality of life. In fact, before I decide where to stay, I first find where the best plant-based vegan markets and eateries are located by doing the following…

• I open Google Maps and

  • search for health food stores and vegan restaurants

  • look at reviews and photos (zooming in, I can often see pricing)

  • if they look excellent, I save their location in Google Maps

  • saving health food stores with a green flag (green markets)

  • saving vegan eateries with a red heart (heart-healthy dining)

• I open Happy Cow (via the free Happy Cow app) and

  • I search for “vegan” restaurants

You’ll notice above that I don’t search for gluten-free restaurants—just vegan ones. This is because vegan restaurants nearly always have sufficient gluten-free food available (and it’s rare that gluten-free restaurants even exist).

I ask to look at the menu before I sit down, to make sure I see gluten-free options. If gluten-free is not listed, I inquire, as unmarked options are often available directly from the chef.

If the restaurant does not seem to be aware of what I'm talking about, I find somewhere else to eat or I share GF information, like what one finds on the following cards…

• gluten-free translation cards that infer celiac disease is an allergy (I find this helpful only because so many don’t grasp the seriousness of celiac disease, but they do grasp the severity of an allergic reaction)

• gluten-free translation cards by Jodi at Legal Nomads, with a lot of attention to many details, plus she has cards for parts of the world where I have not yet traveled

Online Chef Classes (Vegan and GF)

I initially had the most help learning how to prepare basic plant-based vegan food by watching just a few specific cooking videos. I’m not a cook and I loved them. They helped me intellectually understand what’s possible. Since then, many online cooking classes have appeared. I want to share as many as possible here, so I’ll continue to add to this list as I find more…

free chef classes (vegan, gluten-free, indigenous food, online, worldwide)

• native food: 1 | diabetes and indigenous food (w/ Graham Greene)

• native food: 2 | diabetes and indigenous food (w/ Dr. Barnard)

• native food: chef Walt Whitewater | bringing healing food to Tsehootsooi

• native food: food is medicine | the native power plate game show

• native food: beans | power to heal and indigenous beans

• native food: blue corn | power to heal and indigenous blue corn

• native food: casserole | power to heal and green chile enchilada lasagna

• native food: no fry bread | power to heal and indigenous no fry bread

• native food: pinon chile bean | power to heal and pinon chile bean

• native food: coleslaw | power to heal and indigenous three-color coleslaw

paid chef classes (vegan, gluten-free, online, worldwide)

• academy sayuri raw food kickstart | vegan chef classes, self-paced

• academy sayuri raw vegan cheese | vegan chef classes, self-paced

• academy sayuri raw chef (home) | vegan chef classes, self-paced

• academy sayuri raw dessert chef (home) | vegan chef classes, self-paced

• academy sayuri raw chef (pro) | vegan chef classes, self-paced

• academy sayuri raw dessert chef (pro) | vegan chef classes, self-paced

• forks over knives | based on Forks Over Knives documentary and cookbooks

• raw chef | free online (and paid) raw, gluten-free, and vegan classes

• rouxbe culinary rx | based on/created with The Plantrician Project

• rouxbe plant-based pro certification | professional chef training and certification

• rouxbe vegan desserts | based on Fran Costigan’s Vegan Baking Boot Camp

How I Prepare Vegan (and GF) Food

Preparing vegan (and gluten-free) food has become much simpler and easier than I ever imagined possible. It’s become second nature…

• I shop from my vegan (and GF) grocery list, no matter where I am

• I quickly prepare a meal from my vegan (and GF) menu, adjusting ingredients to taste

• if anything needs to be mixed or cooked, it can often happen in one bowl or pot

Then we’re good to go.

When providing food for others, unless asked, I try to not mention that animal ingredients and gluten are missing. Because guests will likely not realize it. And (like when feeding children) if you mention it, they often refuse to try even a bite of deliciousness.

How Plant-Based Vegan Choices Change Us

Changing my diet has improved my health tremendously. It’s improved my life. I’ve seen it improve the lives of other individuals. We hear how much better it is for the climate.

The more I’ve eaten plant-based vegan, the more my thinking has returned to being more compassionate toward the individuals I once helped kill or that I paid others to kill.

For instance, as a child, when I was first told what the “meat” and “red juice” were on my plate—my beloved animals and their blood—I felt sick about it.

Then I was mocked for caring. I heard all the excuses and reasoning, that “this is how things are.” Yet that never sat well with me.

Also, animal food harmed my body in ways that authorities knew it would, but they didn’t tell me, despite all of our authorities’ research that continues to confirm this harm.

So my brain now thinks again about the harm we choose each day. Or the harm we choose to prevent from happening each day.

And, after earning a certificate in plant-based nutrition…

• I was hired by a major healthcare organization to assist clients struggling with diabetes and heart disease in following their doctor’s dietary orders

• I was invited by the VIPs to create a plant-based vegan nutrition program for a major healthcare organization

• I was able to volunteer for one of the most caring medical doctors I’ve known

These experiences taught me that I have a moral obligation to continue sharing this force for good, especially since even small changes can make a beneficial difference.

Vegan Products and Experiences

I started my plant-based vegan journey by only choosing plant-based vegan food. It took me a while to make vegan decisions beyond food—to choose vegan products and experiences.

And that's okay. We can baby step our way toward our future.

This makes it even more meaningful to me to try and share vegan (and gluten-free) products and experiences. I now love the adventure of it all.

I'm so grateful to have made this progress. It's a significant consideration in everything I do. It feels good. I think it's the kind, decent, and right thing to do.