Happy Herbivore Blog

You've got questions...

Q: My daughter and I are doing a 5K tomorrow and I haven't run since joining the meal plan. Any post-workout/run suggestions for food or drink?

A: Make sure you hydrate after the race. Some people feel queasy after running and can't stomach solids, so a liquid is the best option for the first half hour or so. A friend of mine is a marathoner and she likes to drink smoothies after long runs (10+ miles or more), but she waits 30-45 minutes when her stomach settles down a bit more. There isn't really anything special you need to eat, you just need to rehydrate and replenish the calories you've spent (make sure you include healthy carbohydrates to refill your glycogen stores). Also, make a healthy choice — greasy food, etc. after a race makes for a gagging experience :P

There's also a recipe for "homemade gatorade" that I call Herbisport on happyherbivore.com that you might want to check out for the race! Good luck!! Have a great race!!

Q: My period started and I couldn't help myself — somehow I always crave so many more heavy salty fatty foods. And, of course, chocolate. And the healthy kind doesn't satisfy and I fall off the vegan wagon. What do you recommend for not going too overboard? Do more vegan women experience this? Do I need a supplement?

A: I'm not a doctor, but I'm going to guess it's a food addition you're battling — especially if you just recently went plant-based. If you were craving peas, that would be one thing, but you're craving junk ;) That's probably not the body saying it needs a nutrient ;)

I used to crave chips and brownies when I had my period but after I was plant-based for a while (and broke all my food addictions and habits), it went away. Unfortunately with food addictions, you just have to break the cycle.

You could also try to appease your cravings by eating a small piece of dark chocolate (maybe salted dark chocolate?) or bake up some healthy baked french fries and sprinkle them with salt. Or nibble on kale chips, just to help you get through it. You could also make the single-serving vegan chocolate brownie! Resisting is hard, but in the end makes it easier. 

For more info, see my posts about curbing emotional eating and food cravings and addictions.

Q: I have been trying to make homemade hummus for awhile now and just can't seem to get it right. I have tried several recipes, and it just tastes bitter or something — horrible aftertaste. I use tahini. Do you have any ideas that could help me get this right?

A: Hmm... I'm not sure why it would taste bitter unless one of your ingredients has gone bad. Have you tried making it without the tahini? That could be the problem (tahini can go rancid). Are you using coriander (cilantro)? Some people have a taste sensitivity to cilantro (also called coriander), and maybe that's what's causing the bitter taste. Are you using cumin? Some people don't like that spice either. It's hard to say without knowing exactly what you're putting into the hummus. Try making the hummus with just the chickpeas and a little lemon. Then add flavors little by little from there. You can use my recipe for hummus on the blog or the hummus recipe in HHA, which is slightly different. Engine 2 also has a great fat-free hummus recipe. 

Q: I'm transitioning into a plant based lifestyle. I would say that I am about 90-95% there. Since getting serious with the plant-based diet (almost 2 months), I often feel like I have become more forgetful. Has anyone else you know experienced this? I have read that it could be a lack of B12 (I know, meat eaters can be also deficient in B12), but before I start blaming that, I was wondering if you knew of anything else it could be? If it is a lack in B12, could you recommend any food items that I could incorporate into my diet?

A: If you suspect you have a deficiency, make an appointment with your doctor to have yourself tested. If you are deficient, your doctor will probably give you a B12 shot (that's what happened to both of my meat eater friends who were deficient). You'll also want to take a supplement regularly, so talk to your doctor about which B12 supplement she or he recommends. While some foods like cereal, almond milk and nutritional yeast are fortified with B12, it may not be enough — and while I'm not a doctor or nutritionist, I don't think eating more of them will necessarily fix your deficiency. I would go to a doctor ASAP. Your memory (brain!) isn't something you want to mess with :) It might also be a symptom of something else not related to diet — you never know. Take care of you :) Feel better. For more information on B12, read Dr. McDougall's newsletter on B12.

Q: I just recently found out I'm allergic to to a few things and now I have no clue what to eat. Can you help? It must be gluten free, corn free, dairy free, soy free, and peanut free.

A: The meal plans! You can just leave off corn, and use rice tortillas instead of corn tortillas when we call for them. Our meal plans are always gluten-free, soy-free, dairy-free and peanut-free (or you can sub almond butter or sunflower seed butter in the rare instance we use PB). For more info, see my Herbie 101 Series post about allergies and my post on allergy-free cooking.

I'm always getting emails from Herbies asking what brands I use — what bread can they buy that's whole-wheat and oil-free? What about tortillas? BBQ sauce? Pasta sauce?

Regrettably, brands vary by region, so the brands I have access to might not be available in your area. 

For example, the bread I used to buy in NYC, I can't find here in LA and it wasn't available where I lived in Colorado, either. I'm also a huge fan of buying "generic" to save money whenever possible (or local) and that just further complicates things.

The truth is, you have to scan labels and check them scrupulously but eventually you learn what brands are "safe" (or "clean" as Scott & I like to say while shopping) at your store and then you stick with that brand and always look for it first. 

I find even among the two supermarket chains here in LA, they don't carry the same brands. My mom lives in the Southeast, and she has the same problem. There are 4 big chain supermarkets in her area and while there is clearly some overlap, some stores carry brands other stores do not. 

Annoying.

Nevertheless, I still wanted to compile some kind of list of approved brands to make things easier. I asked the Herbies on Facebook to help out — sharing names of brands that they use. Brands and products that are vegan (no animal products like dairy, eggs, whey or gelatin) and are completely oil-free. As a warning, many of the items below contain nuts and seeds are not low-fat, however. 

I AM NOT ENDORSING OR RECOMMENDING ANY PRODUCT ON THIS LIST. MOST PRODUCTS LISTED I DO NOT PERSONALLY USE. 

Basics

• Kitchen Basics Unsalted Vegetable Cooking Stock
  
• Pacific Organic Vegetable Broth (my Editorial Manager Nichelle uses)
  

Breads & Tortillas

• Alvarado breads (some contain oil, most do not) (I use)
  
• Dave's Killer Bread (contains seeds) (I rarely buy)
  
• Engine 2 tortillas 
  
• Food for Life/Ezekiel products (I buy their bread sometimes)
  
• Mission corn tortillas (I use if I'm not buying locally)
  
• Sandwich Petals GF tortillas
• La Tortilla Factory 100 Calorie Tortillas (Scott uses)
  

Canned

• Eden Organic beans (I buy)
  
• Pomi tomatoes
  

Condiments

• Betty Lou's Just Great Stuff Organic Powdered Peanut Butter (contains nuts)
  
• PB2 (contains nuts)
  
• Smuckers Natural Cream Peanut Butter —  No Salt Added (contains nuts)
  
• Cholula (I use a lot!)
  
• Casa Mamita Mild Salsa (I use sometimes)
  
• Nasoya Fat-Free Nayonaise (I use sometimes)

Crackers/Chips

• Edward & Sons Crackers (I use) 
  
• Engine 2 Crackers (contains seeds) (I buy for parties)
  
• La Reina baked unsalted tortilla chips (I use)
  
• Mary's Gone Crackers (may contain seeds or nuts)
  
• Ryvita crackers (some "flavors" contain oil — check the box)
  
• Lundberg brown rice cakes (some "flavors" are not vegan) (I use sometimes)
  
• Manischewitz Whole-Wheat Matzos 
  
• Streit's Whole-Wheat Matzos
  
• Yehuda Matzos (Whole-Wheat Bran Matzos)
  

Dressings/ Sauces

• Delallo Marinara sauce
  
• Muir Glen Organic pasta sauce
  

Drinks

• Almond Breeze Unsweetened Almond Milk (I use)
  
• Westsoy Fat-Free Soy Milk (Scott likes)

Hummus

• Oasis Mediterranean Cuisine Hummus
  
• Oil-Free Original Roots Hummus (only, others contain oil)
  
• Cedars Fat-Free Hummus — Plain & Red Pepper (I use)
  
• Engine 2 Hummus

Snacks

• Food for Lovers Vegan Queso (I sometimes use at parties)
  
• Larabars (contains nuts and seeds)
  
• Nature'z Candyz
  
• That's It Fruit Bars (always in my car)
  
• Suncakes (always in my car) 
  
• Bearitos Organic No Salt No Oil Microwave Popcorn

Packaged Foods

• McDougall's Right Foods (he makes soups, noodles, oatmeal & more. (You can find many of these at supermarkets now! We travel with these.) 
  

I'd also like to add that the "generic" brands for Whole Foods Market and Trader Joe's are not always, but often, safe bets. Many of their products are vegan — even if they are not labeled that way — and oil-free (I use Trader Joe's BBQ sauce). Whole Foods Market also has their new "Health Starts Here" label, which indicates oil-free (though it may contain nuts or seeds) and they're also carrying Engine 2 products (which are oil-free, but may contain seeds) now too. 

Lastly, I wanted to note that I've had great success buying things locally. For example, I could not find 100% whole-wheat, oil-free, sugar-free bread at the supermarket in one of the smaller towns I lived in, but the local bakery was more than happy to accomodate me. Not only was I getting fresh bread, they also made me hamburger buns and hot dog buns. All vegan, 100% whole-wheat and no sugar or oil. 

Similarly, the whole-wheat pita pockets and corn tortillas I've been buying at the store here in LA are made locally. They don't even have fancy packaging, and they're made daily (see picture below). 

It takes a little effort but it's well worth it and before long you know everything and shopping is quick. Enjoy!

I'm stoked to introduce Sheldon, our butt-kicking Herbie of the Week. Sheldon is a retired NYPD captain and 9/11 first responder. During his police career, Sheldon was decorated in the line of duty 60 (SIXTY!!) times, yet it was his diet — not his public service —  that almost cost him his life. After saving another life (his own!), Sheldon went on to become a four-time National Karate Champion at 53!

Sheldon with his 4 (FOUR!) first place trophies at the American Karate Association Grand Nationals.

HH: I'm in total awe. I don't know where to begin! You're so impressive. Hmm.. Let's talk about your career as a police officer. Tell us a little more about that. 

I am a retired NYPD captain and 9/11 first responder who was decorated in the line of duty sixty (60) times. I had one of those exciting careers that little kids dream about. Despite all the life and death experiences I encountered over 21 years, it was my diet that almost killed me.

Prior to becoming a Police Officer, I was an Exercise Physiologist. I have always maintained an extremely active lifestyle being involved in the martial arts since I was a child and also being an avid, although not very fast, runner.

HH: What was your diet and health like before adopting a plant-based diet? 

Like many Americans, I ate the traditional Western diet and hid behind both the "everything in moderation" routine and "I exercise, so how bad can it get?" rationalizations.

Midway through my police career, I was diagnosed with high cholesterol and prescribed a statin. Although it hadn't sunk in yet, this was my first lesson that as Dr. Campbell has been known to say "you can't outwork a bad diet."

By 2004, after a routine physical, it was found out that I had a 90% blockage in one of my coronary arteries. I could have easily found out in the very worst way and considered myself lucky to get by without a heart attack and having just a stent. I started to make some changes which included following the traditional "heart healthy diet."

I was retired shortly afterwards, being declared disabled because of my coronary artery disease. By 2008, I found myself back in for another stent (despite my "heart healthy diet") I cried on the gurney as they wheeled me in. The nurse said "don't be afraid" and I replied "I'm not afraid, I'm humiliated — I used to be an Exercise Physiologist and this stent #2."

HH: You eventually wound up in the hospital, but not from the stents or related complications. Tell us a little more about that and the effect that experience had on your journey to a plant-based diet.

In October 2009, I was walking my dogs when a driver ran a stop sign and plowed into me, causing me to land unconscious in a ditch with numerous broken bones and having been struck in the leg, unable to walk by the end of the day. I was removed from the scene to a trauma unit. Strange things go through your head as they are cutting your clothes off, and I actually thought about extreme weight gain without being able to exercise.

I had just started working as an Exercise Physiologist again at a major health insurance company in a disease management program (turn your weaknesses into your passion and help others while also helping yourself).

By this time, I was also on a ton of other medications for blood pressure and stent-related issues. I resolved to never go back on the operating table again and after doing my own rehab, I was walking then running again and doing plenty of martial arts.

Sheldon with RD Kelly B., part of his "secret weapon" support system.

HH: After doing your own rehab? You really are amazing! But I have to ask — what finally shattered your "everything in moderation...but I exercise" mentality? I guess what I'm asking is, how did you find your way to a plant-based diet after all this?

I struck up a friendship with a co-worker/registered dietitian by the name of Kelly B., whom I shared my "secret of heart disease" and sought dietary counseling with as I came to grips with that exercise is not a stand-alone (hey, I was a 3:11 marathoner and got stented!) and that "you get what you eat for and get what you train for."

My doctors started noticing very positive changes and I asked Kelly about reversal of disease through nutrition. She mentioned Dr. Esselstyn's work.

Another RD friend and co-worker, Dominic M., was already educating us about a whole food plant-based diet. An informal support group was born and then things really started to happen as I transitioned into a whole food plant-based lifestyle. 

My RDs had the guts and common sense to take a hard look at the science behind a whole food plant-based diet and teach me how to eat properly. My wife and I owe them both a lot. They also practice what they preach and they inspire me by example.

HH: You mentioned previously that you were a grandfather. How has did your family react to your dietary change? 

My wife, Susan, was extraordinarily supportive and together we explored websites like the Happy Herbivore for new ideas. I found support reading about the "Herbies of the Week."

HH: What do your doctors say about all your changes? Are they shocked by your results? 

My doctors, much to their surprise, were shocked at the changing blood pressure and cholesterol measurements  My cholesterol, once over 320, was down in the 130s. They actually started taking me off medications, something they said they "never do."

HH: You have always been very active, fit and athletic — but how did you get involved with martial arts and karate? 

Needing something to motivate and celebrate my recovery from the car accident, I decided in October 2010 (one-year anniversary) to enter a karate tournament and chose the New York State Martial Arts Championships, my first competition in over 20 years.

Much to my surprise, I finished second and decided to pursue other competitions with Dominic, Kelly and Susan as my "secret weapon" support system and meal planners. 

In 2012, I was the number one ranked black belt competitor in New York State, as determined by nytournaments.com for Division 37 (age 40 and over — I'm 53!). I was in Chicago in February 2013, where I won four first place trophies at the American Karate Association Grand Nationals — the United States National Karate Championships, making me a four-time National Champion in the 50-59 age division — powered by plants!

Now, what's this nonsense about not getting enough protein from a plant-based diet? I look forward to many years of enjoying my grandchildren, family and friends — powered by plants.

UPDATE [Feb. 22, 2013]: Just wanted to give you a brief update since we last had contact with each other —  I'm the karate kicking whole food plant-based eating retired police captain. I am featured in Sports Illustrated Faces in the Crowd-February 25th edition —  not bad for a 53-year-old grandfather powered by plants. 

It's important to highlight people like Kelly, Dominic, Rip Esselstyn and Lindsay, who will lead us into the future and continue the great work of T.Colin Campbell and Caldwell Esselstyn. Thank you so much for everything you do. 

And here's what one of Sheldon's RDs, Dominic, had to say about Sheldon's journey:

"I'm so psyched that you selected Sheldon Howard as a Herbie of the Week!  No one is more deserving than Sheldon. When he decides to take action, nothing can stop him. His return to health and his ability to perform at a world-class level in the martial arts while mainly fueled on whole plant foods is quite inspiring."