The Vegan Client

In the last decade there has been a tremendous increase in people eating a more plant based diet. While studies show that plant-based diets are healthiest in reducing risk factors for cardiovascular diseases and certain cancers, not all vegans or vegetarians are healthy eaters or movers. A personal trainer or health coach supporting the needs of this largely millennial vegan population may find rewarding work both financially and emotionally.
 What do we need to understand to support our vegan client?
 First, we want to understand that vegans are typically vegans because they abhor the enslavement and killing of any sentient being. You do not need to be a vegan to work with a vegan, but you want to respect their intense sensitivity to the injustices forced on animals by humans.
 Second, we want to understand that vegans do not eat flesh, or buy any animal products or by products. 

• Most vegans are environmentally conscious. 
• Many vegans eat high fat, high sugar foods. 
• Many vegans do not exercise. 

Things to consider when contemplating doing business with a vegan:
A.   Ingestion
 We may want to refresh our minds of the value of a plant based diet in regards to greater heart health by perusing peer reviewed studies and large cohort studies that support the efficacy of this nutritional plan. 

• Dean Ornish Lifestyle Heart Trial - greater heart health even after heart disease https://www.ncbi.nlm.nih.gov/pubmed/1973470
• China Study - lowers cancer risk                                             https://nutritionstudies.org/the-china-study/
• Seventh Day Adventist Study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3565018/             
• A brief review on exercise, nutrition, and stress management as lifestyle medicine. http://www.thepermanentejournal.org/issues/2018/6536-lifestyle-medicine- 

And, because the environment is also important to our vegan client it may be worthwhile to learn about greenhouse gases and the contribution of animal agriculture to climate change.
 B.  The Environment

•  A multinational study (sponsored by the United Nations) identifying farmed animals (“livestock”) as a major threat to the environment, generating more greenhouse gas emissions than the transportation industry.                            https://news.stanford.edu/news/2010/march/livestock-revolution-environment-031610.html
• A Loma Linda Study shows that the carbon footprint of a vegan is 41% smaller than meat eaters and 13% smaller than vegetarians. 

C.  Spirituality and values
 One-way vegans display their spirituality or their values is through what they eat. A vegan is not the same as someone who choses a plant based diet solely for their own health, a vegan’s choice is driven by the belief that it is wrong to exploit animals.
 How do we work with a vegan?
 Become a vegan advocate

• Attend vegan conferences
• Connect on social media with vegan groups
• Go to vegan events, animal farms, marches, protests
• Define yourself as a specialist
• Stay engaged

 

Danielle Vindez inspires well-being by sharing life experiences, stories, knowledge, and listening.     

She received a BA in Sociology from UCLA, a Masters from CSUDH, is a graduate of Coach University, holds certifications from ACSM (CEP), NSCA (CSCS), and the National Board of Health and Wellness Coaching.
  

Vegan - May Your Spirit Never Be Tamed!

I am aware that people have different capacity levels for empathy. Some feel deeply about their own family, but struggle with feeling anything for others. Some feel deeply for animals and children, but not so much for adult humans. Some of us shelve things happening in the world just to get by in our own struggling world. I understand that people process information differently, with some needing a barrage of details and facts and others being more intuitive thinkers. Yet, with all of this observation I am still confounded by the blindness and self- centeredness of the human race. 

How does the human race not see its self-induced injustices? I am human, I see. As a so called “most evolved” species, how do we not see the injustice of creating enemies with our “us versus them” labeling, of enslaving and killing over 56 million land animals a day, and of thinking that we have a right to dominate? This unconscionable naiveté is beyond my comprehension, and so I too compartmentalize it away to function without being overwhelmed by the farce of my existence. Beyond being vegan, beyond non- violent communication, beyond self-exploration, “how can I use my energy to create a world of peace for all beings?” 

We think we have a lot of choices, but in fact our enculturation limits us. We have the illusion of being free, but we are all caught in a smoke screen. A screen or filter that is imposed as babes and perpetuated in the country we live in, and the people with whom we align. This is not freedom this is an enslaved way of thinking which preserves the status quo. When we break away from this entrenched thinking we are met with enormous resistance politically, economically, and emotionally. Is it enough that I question social beliefs, practice veganism and non violent communication, and am open to other ways of being? 

Finding our own truth is not easy. Martin Luther King Jr., once said:

“And there comes a time one must take a position that is neither safe, nor political, nor popular—but one must take it simply because it is right.” 

Veganism is my truth because it is about creating a Utopia where all peoples, and all animals, can live in peace on a well planet. Consequently, if I want to have an impact on the way others see peace I must be the change I want to see. To optimize my performance in this quest I want to be my best physically, mentally, emotionally, and spiritually. 

To keep alive the peace within I use this guide as a foundation to optimizing my well-being.

In My Body,

I will treat my body to nutritious foods. 

I will avoid highly processed vegan foods loaded with sugar, salt, and fat. 

I will learn from vegan nutrition experts (PurePlant Nation, the Buddhist Chef) what fuels my body best.

I will stock my home with essential vegan stables like plant milk, spices, cooked beans, frozen vegetables, sauces, seeds, nuts, grains, a blender, and a steamer.

I will get at least six hours of sleep each evening.

I will drink at least 64 ounces of water a day.

I will exercise regularly to build strength, stamina and flexibility.

In My Thinking,

I will focus on the task at hand, and shut out distractions.

I will sharpen the saw thru continual learning.

I will practice win win in all my communications.

I will respect the choices of others.

I will challenge my own assumptions, triggers, and behaviors.

I will practice patience daily by being present and observing.

I will learn to communicate in a non violent manner (Marshall Rosenberg). 

I will practice open minded thinking.

I will be a good listener.

I will be a collaborator.

In My Spirit Self,

I will honor myself by staying focused on optimizing my energy.

I will spend time in nature, or visualize a natural setting that infuses me with oneness.

I will be persistent in valuing peace by optimizing my energy physically, mentally, emotionally, and spiritually.

I will be courageous by listening to my heart, hearing the cries of those without a voice, and by surrounding myself with people and places of positive energy.

The tipping point that changes these basic inequities I may never see. I do find solace in spiritual leaders like the Dalai Lama, Eckhart Tolle, Ram Dass, and many others. I am not alone and either are you. We can help shape the world by being our best and by enlarging our community. This is my quest and this is my bliss.

Emotional Pain

Suffering forges in opportunity to embrace our shadow self, or, circumstances that cause us unhappiness. In embracing emotional pain we become more curious, compassionate, and engaged in life. In denying the existence of our suffering, pain lingers and dwells below the surface ever tainting our lives in unconscious ways. Bring suffering to the surface, inspect it, ponder it with curiosity and be free from the constant battle to repress it. This battlefield of force and counter force is suffering. The more we resist the painful thoughts the more the suffering persists. We want to relax our grip.

Suffering connects us to everything in life that is not suffering. We hear the birds sing, feel the sun’s rays, and smell the orange blossoms, all as distinct from our suffering. This differentiation beckons us to lean into the suffering as a means to channel appreciation of the wholeness within us and around us. We cannot deny the beauty of the mountains, a puppy, or the love we hold in our hearts, all this magnificence juxtaposed to our suffering.

In understanding that suffering, like rain, germinates new potentiality we lean into it. It transforms us, revitalizes us, and invigorates our connection to the source of our existence. When we let go of resistance we can tap into our inner knowing and in so doing create new opportunities. We flourish, unstuck from the past, and able to move towards a new beginning. A beginning with a fresh respect for all the life within us, and the life sources external to us. We learn that life is an instrument and we write and play the music.    

Infuse Health in Social Networking

Studies show that the spread of obesity in social networks appears

to be a factor in the obesity epidemic. When we surround ourselves

with unhealthy people then being unhealthy is the norm. Our behaviors,

habits, and perceptions shift to fit this norm. 

Social influence also suggests that it may be possible to harness this same

force to slow the spread of obesity. Expect more of yourself and 

everyone you touch will benefit. If we practice healthier habits in

2018 then our co-workers, family, and friends have a greater tendency to

health. Know what healthy truly is and spread it - make health not disease.

We can use this phenomena to grow a healthier environment at the

workplace, at home, or with our friends. While it may be

challenging to initiate a new healthy behavior when in the same environment

it gets easier with every performance. Just say no to unhealthy foods, and yes to 

healthy ways of being. You may find many of your peers are interested in being 

their best too!

Retrain your brain and create new ways of being without making

suggestions for others, just yourself. Sometimes being who you truly are, or

your best self, inspires others to be their better self.

Establish some new social norms in 2018, for your health and the

health of your family and friends. Be bold. Be the change you want to see. Provide 

peer support and get some for yourself. People are connected, and so

health is connected as well.

How do you know UR getting your Needs Met?

1. If you are going out of your way to get a need satisfied, just as you now go out of your way to get a top quality product, then U R progressing.
   
2. If you are excited about getting your needs met, instead of hesitant, embarrassed, or distracted, then U R progressing.
   
3. If you find yourself becoming move motivated, energized,
   and creative, then U R progressing.
   
4. If you find yourself factoring in your needs to whatever work, client, project or relationship you now have, then U R progressing.
   
5. If you open up special parts of yourself that have been hidden, then U R progressing.
   
6. If you feel more comfortable and confident around others because you know how to get what you want, then U R progressing.
   
7. If you find you have more time to do the things you choose to do, then U R progressing.
   
8. If you feel you have mastered a skill that keeps on giving, then U R progressing.
   
9. If you feel more freedom to move on, and orient your life around your values, then U R progressing.
   

10. If you understand that there is a distinction between needs, wants, and goals, then U R progressing.
Ask me about some tools or skills that can make change happen faster for you. Partnerships are more effective than lone rangers. 

Healthy Choices on the Run.

Healthy Choices on the Run
In a perfect world we would sleep eight hours a day, eat three balanced meals, exercise daily and have no stress. However, most of use tolerate circumstances less than ideal, and spend little time on self- care. A bit of planning, and a well-stocked kitchen can make choices nutritious, tasty, and fast.

Breakfast
Protein shake = banana, juice, skim milk or yogurt, and protein powder
Whole-wheat pancake mix
English muffin, whole wheat, with soft boiled, or stirred microwaved egg
All natural applesauce or all fruit spreads
Fiber One cold cereal, hot rolled oats Low-fat yogurt or cottage cheese
Skim milk, Grape Nuts, or Shredded Wheat
Breakfast bars with fresh fruit
Natural almond butter

Lunch at home
Microwavable pre-washed fresh veggies
Classico Sun Dried Tomato Sauce: to top fish, chicken or baked potato
Baked potato or yam - microwave for 8 to 10 minutes, top with salsa or yogurt
Low sodium turkey breast deli slices – Trader Joe's, Vons, Whole Foods
Steamed or broth sautéed veggies, fresh or frozen
Pritikin soup
Pre-washed lettuce with low-fat dressing
Condiments - mustard, capers, picked peppers, low sodium veggie juice

Broth - mushroom or vegetable for sautéing

Nuke a Portobello with nonfat cottage cheese and salsa

Three-bean salad - rinse canned garbanzo, kidney and green beans - add low-fat dressing

Veggie burger with whole wheat bread or bagel

Frozen organic entrees or pocket sandwiches - Amy's at Whole Foods, Ralph's

TIP - Dip or spread - blend together two boxes of Lite Mori Nu tofu (Whole Foods) with one jar of Trader Joe's roasted peppers

Lunch on the road

Jamba Juice - 400 to 450 calories only, check nutritional labels for calorie count

Subway - turkey breast on whole wheat (6 inch)

Replacement meal protein bar, (ex. Pure Protein) and an apple, orange or banana

Quizno's Honey Bourbon Chicken Sandwich (small) or Sierra Smoked turkey breast (small)

Koo Koo Roo - 4oz of turkey white or dark with squash, green beans or steamed veggies, also

1/2 turkey breast sandwich with light mayo, baked yams or corn

TIP - Keep a small cooler in your car with fruit, yogurt, home prepared sandwich and beverage

Lunch at the office

Weight Watchers microwavable entree
Low-fat cottage cheese with pineapple

Prepared chicken or turkey breast, mustard, tomato and lettuce sandwich from home, with fruit

Low-fat Greek yogurt container and an apple

Swanson's canned chicken with whole-wheat crackers, or bread and fresh bell pepper

Canned water packed all white tuna with pickle and whole wheat bread

Microwave a baking potato or a yam for 8 to 10 minutes, top with salsa or yogurt

Microwave Amy's pocket sandwich for 2 minutes, top with yogurt or cottage cheese to cool

Dinner - take out

Thai Restaurant

Thai style chicken is served with

lots of veggies; summer rolls are

made with rice paper filled with

steamed veggies, shrimp or fish

Chinese

Try wonton soup, chicken, shrimp or beef with broccoli, (sauce on the side), & brown rice Indian
Tandoori anything; vegetable curry; dal - lentil puree American
Try a whole wheat thin crust pizza with piles of veggies, hold the olives, at Ca. Pizza Kitchen Mexican
Chicken, shrimp or beef fajitas with onions, peppers and salsa, ask for corn or whole wheat tortilla

Dinner at home

Pre-washed lettuce and low-fat dressing; microwave or grill fish or chicken breast with Mrs. Dash seasoning; nuke a bag of Trader Joe's veggies; frozen grapes

Weight Watchers, Healthy Choice, Amy's Organic, or Lean Cuisine entrees, add a green salad, with vinegar, olive oil and mustard; fresh fruit

Snacks between meals or mid day

Edamame - measure out 1/2 cup cooked soybeans into a baggie and take with you

Clif Bar - apricot or apple- cranberry with an apple or peeled and sectioned orange, bagged; or a banana, cherries, or grapes

Evening snack

American's Best popcorn 94% fat free, butter flavor