Are you interested in learning more about being vegan?
Do you want to know more about the health benefits of a plant-based diet?
Do you need examples of what you would eat as a vegan?

We just completed a really great Viva la Vegan online class here at Marilu.com, and we’re fired up about plant-based diets. These books are recommended by our members – people like you – who aren’t interested in hype or “the next big thing.” We’re committed to health. We like good research. And we want food that tastes really good, that we can feed our families and friends, without having to special order a bunch of weird-o ingredients.

These books are about living well on a plant-based diet (vegan). Check them out from your library, or click on the titles to get them at Amazon.

• T. Colin Campbell, The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-term Health – some of the best research about the benefits of a plant-based diet
• Jane Goodall, Harvest for Hope: A Guide to Mindful Eating – connecting our health with the health of the planet
• Rory Freedman & Kim Barnouin, Skinny Bitch – several books; use a lot of processed plant foods (and some language), but good info and good for transitioning to veganism
• Jessica Porter, The Hip Chick’s Guide to Macrobiotics: A Philosophy for Achieving a Radiant Mind and a Fabulous Body – makes macrobiotics understandable and do-able
• Mishio Kushi, One Peaceful World: Mishio Kushi’s Approach to Creating a Healthy and Harmonious Mind, Home, and World Community – a classic
• Christina Pirello, This Crazy Vegan Life: A Prescription for an Endangered Species – approachable; author used diet to fight disease
• John McDougall, MD, The Mcdougall Program: 12 Days to Dynamic Health (Plume) – a classic
• John Robbins, Diet for a New America – a classic
• Eric Schlosser, Fast Food Nation – how fast food changed our culture and our health
• Kris Carr, Crazy Sexy Cancer Tips (Crazy Sexy) – author uses diet and attitude to fight cancer
• Brenda Davis, R.D. and Vesanto Melina, M.S. R.D., Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet – good basic info
• Patrick Holford, The New Optimum Nutrition Bible – a good resource
• Neal Barnard, MD, Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs – fighting disease with diet
• Rip Esselstyn, The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds – includes exercises and man-friendly vegan recipes
• Alicia Silverstone, The Kind Diet: A Simple Guide to Feeling Great, Losing Weight, and Saving the Planet – making connections between you and the planet
• Sophie Uliano, Gorgeously Green – green living is good for everyone
• Renee Loux, Easy Green Living: The Ultimate Guide to Simple, Eco-Friendly Choices for You and Your Home – more green living

June is dairy month, but… we don’t need no stinkin’ dairy. (Have you been in the cheese aisle lately? It really does smell like feet – the feet of a 13-year-old boy who hasn’t changed socks in a week. Not very appetizing, is it?

• After giving up dairy, people report having more energy, better digestion, better skin, less puffiness, and less stuffiness in their sinuses. Seriously – you’ll look and feel better. And you’ll smell better, too.
• Antibiotics are frequently used to treat the multitude of cow ailments that come from the common and unnatural dairy production practices such as hormone therapy, force feedings, and steroid use. If you’ve ever breastfed a baby, you know that whatever YOU eat, the baby also eats. Same thing works with the cow’s milk – whatever goes in the cow comes out in the cow’s milk. More antibiotics (and hormones, and steroids) for you.
• Milk and dairy products are not a necessary source of calcium. The type of calcium in cow’s milk is too coarse for absorption in the human body. Most of us get enough calcium through other foods like salmon, sardines, soybeans, tofu, nuts, sesame seeds, spinach, broccoli, and other dark green leafy vegetables. (Pssst – where do you think cows get calcium? From grasses, of course. Green grasses. Unless they’re only eating some kind of feed – then the calcium is a supplement. Learn from the cows! Get calcium from greens!)

Photo by D B

• Dairy products have been linked to arthritis, kidney stones, allergies, nasal congestion, respiratory problems, childhood diabetes, heart disease, mad cow disease, canker sores, mood swings, and depression.
• Cow’s milk is designed to turn a 50-pound baby calf into a 300-pound young cow, and that’s it! If weight gain isn’t the plan for you and your family, don’t drink it!
• Bovine growth hormone is commonly found in cow’s milk. It’s an unnatural substance that poses health risks for humans.

Let the calves drink cow’s milk. You were weaned from mother’s milk long ago (well… that’s the norm). Drink water.

Photo by D B

We’re always looking for dairy substitutes – products that will keep us dairy-free, and loving it. Manufacturers change their ingredients regularly (based on price and availability), so always read labels before buying. Here are some of our favorite dairy subs.

Ice Cream * so many brands of soy ice cream to choose from. Try Purely Decadent (“gourmet” flavors), Soy Delicious (lighter, kind of like ice milk), Soy Dream. Or try Rice Dream or Coconut Bliss if you want to limit soyfoods. They all come in a lot of flavors. Also look for fruit sorbets (check the label for sugars).

Ice Cream Sandwiches * Tofutti Cuties and Soy Dream Lil Dreamers. These cute little ice cream sandwiches are sure to please your kids. Give ‘em a try! (But don’t eat too many.)

Coffee Creamer * Silk creamer. If you’re still drinking coffee or decaf, or you are used to milk in your tea, try this replacement! Rich and creamy! (It also makes awesome gravy…and ganache.) We skip the flavored versions because of the sugars.

Pudding * Zen Soy or TofuMates. ZenSoy comes in snack cups (chocolate, vanilla, and more); MoriNu Mates is a pouch mix you blend with tofu (chocolate, lemon, and more). Of course, pudding from scratch is always the tastiest.

Milk Shake * Make your own by blending chocolate Almond Breeze, a frozen banana, and a couple of pitted dates – Yummy! Or blend your favorite ice cream sub with a little soy/rice/silk for a delicious treat!

Yogurt * Whole Soy or Silk yogurt, or So Delicious made from coconut milk. They all come in a variety of flavors. For a more traditional “sour” yogurt, try Nancy’s or Wildwood brand soy yogurts.

We’re starting Day 3 of Countdown in BOOTY Camp – there’s still time to join the fun and get results in the month of May.

What is Countdown? It’s a preparation period. A way to clean out your body from the worst dietary offenders. A way to transition to eating healthier. Join us now and don’t miss another day.

The 4-day Countdown to our Booty Camp consists of eliminating the Four NO’s from your diet. The Four NO’s are: NO dairy, NO red meat, NO alcohol and NO sugar. Adhering to the four NO’s for these four days will start you on your way to preparing your palate and body for upcoming days at Booty Camp. Please feel free to jump in, ask questions, and follow along here (members) or here (everybody’s welcome).

Dairy is found in foods like milk, cheese, ice cream, cream cheese, butter, and yogurt. Dairy can also be hidden in foods like bread, English muffins and other bread products, and pre-packaged foods. Soy/rice/almond milk, non-dairy ice creams, soy yogurts and rice/soy cheeses are good alternatives. But, it is best to avoid it all during these four days.

Sugar comes in many forms. A few of the sugars to avoid are refined white sugar, brown sugar, glucose, corn syrup, and maltose. Chemical sweeteners like NutraSweet and Splenda are out as well. Some good substitutes are honey, Sucanat, agave, blackstrap molasses, maple sugar, maple syrup, brown rice syrup and Stevia. But, again, it is best to avoid these substitutes during the four-day countdown. (A note about fruit: Fruit has naturally-occurring sugars. It is recommended to eat fruit during these four days).

Avoid red meat such as beef, pork, venison, lamb, buffalo meat, etc. Instead, try organic, cage-free poultry, fish, tofu, tempeh, quinoa or other grains, legumes, nuts and seeds.

Alcohol should be avoided during these four days as we work to clean our systems and palates. Jill’s favorite alternative to alcohol is sparkling water over ice with fresh squeezed lemon and lime. Other options to consider are flavored seltzers, club soda, fruit juice and herbal tea.

We are glad you are joining us for these four days and look forward to seeing YOU in Booty Camp!

If you missed last week’s chat with Marilu and the PCRM crowd, it’s here!

Read the chat transcript here.

If you’ve enjoyed Marilu’s chats with the PCRM crowd, you’ll love taking a class at Marilu.com. Marilu chats with members several times each month, answering your questions about health, nutrition, diet, exercise, and living with gusto! Sign up now, and take two classes in April!

• THM on a Budget * Good Health ~ Smart Money * April 5-15 * You don’t have to spend more on groceries or break the bank to live a healthy lifestyle. Coach CindyR shares her tips for being a good steward of both body and bank account.
• The Role of Your Life * April 19-30 * A Marilu.com exclusive! Using exercises from acting classes, you’ll learn how to live as the star of your own show. This is a Total Health® class, where you’ll make connections between how you think about yourself and how you eat, dress, and project yourself. Fight self-sabotage with this class.

Governor Jennifer Granholm has declared today to be Michigan Meatout Day!

“Whereas, A wholesome diet of vegetables, fruits, and whole grains promotes good health and reduces the risk of heart disease, stroke, cancer, diabetes, and other chronic diseases, which take the lives of approximately 1.3 million Americans each year; and,

“Whereas, The number of those who choose to live the lifestyle of a vegan or vegetarian has increased and so has the availability and selection of meat and dairy alternatives in mainstream grocery stores, restaurants, and catering operations; and,

“Whereas, Reducing the consumption of meat or not eating meat at all can significantly decrease the exposure to infectious pathogens such as salmonella, E. coli, and campylobacter, which take the lives of several thousand Americans and sicken millions more each year; and,

“Whereas, The benefits of a plant-based diet can consist of increased energy levels, lower food budget costs, and simplified food preparation and cleanup; and,

“Whereas, It is encouraged that the residents of this state get into the habit of healthy living by consuming a diet that is rich with vegetables, fruit, and whole grains, and by staying active;

“Now, Therefore, be it Resolved, That I, Jennifer M. Granholm, governor of the state of Michigan, do hereby proclaim March 20, 2010, Michigan Meatout Day in Michigan. In observance of this day, I encourage the residents of this state to choose not to eat meat. Eating a healthy diet can be fun. Explore the different recipes that can be created by using fresh ingredients and by having a sense of adventure.”

~ The Honorable Jennifer Granholm, Governor of Michigan, proclamation

Last weekend, I attended the Natural Foods Expo – I love this show; I’ve been going for 13 years.

One of the things I love to do is check out the trends. The exhibit hall is huge – when I first started going there were about 350 booths, and now there are 3500! Anyway, the established companies and products are all upstairs. Companies like Amy’s, Clif Bar, Balance, Sophie’s Kitchen, Earth Balance, Whole Soy, Snyder’s, Burt’s Bees, Aubrey, and Tom’s of Maine are all upstairs. The newer companies are downstairs, and that’s where you can spot the trends. This year, it looked like the big trends are vitamin elixirs, chocolate (even chocolate pasta!), and dog food.

My favorite new product, though, is Daiya – a new non-dairy cheese. It’s made from tapioca, and it’s amazing. It’s already being used by Amy’s and Tofurkey in their products. You should be able to find it at Whole Foods starting around the end of April.

If you missed yesterday’s chat with Marilu and the PCRM crowd, it’s here!

Read the chat transcript here.

Stop by next Tuesday, March 16 at 1 PM Eastern/10 AM Pacific for another chat with Marilu. These chats are a collaboration between Marilu.com and PCRM’s 21-day Vegan Kickstart program.

If you missed yesterday’s chat with Marilu and Dr. Neal Barnard (founder and president of Physician’s Committee for Responsible Medicine), don’t panic!

Read the chat transcript here.

Stop by next Tuesday, March 9 at 10 PM Eastern/7 PM Pacific for another chat with Marilu and Dr. Barnard. These chats are a collaboration between Marilu.com and PCRM’s 21-day Vegan Kickstart program.