Tips for Going Plant Based - Plant Based Travel (Part 1)

This is Part 1 in a three-part series about plant based traveling.

Part 1 - Getting There

I only travel once a year or once every other year to visit my dad and his wife and I only go for three days and two nights so I am not a travel expert but I do think I have the whole traveling plant based lifestyle thing down pretty good.

The most important thing to remember is planning!

One thing I always do is send myself a package at my destination (if I'm visiting family or friends). The package will contain things like travel sizes of my skin care routine, my traveling makeup bag (it has duplicates of the things I use most often and then I pack up a second bag with things I want to use the morning I get ready to go) and things I'd rather not carry with me like gifts or things like that.  I'd also send a container of nutritional yeast and a spray bottle of Bragg's Amino Acids (they sell those) because I'm not certain I can always find those at every grocery store and those are important for my trip. (more on that in Part 2)

My experience detailed here will be for a short flight. If you are going to be on a longer flight you may need more planning and more food. You'll need to think ahead and plan your attack a bit more.

I live near Chicago so I fly out of O'Hare airport and I really like O'Hare. It's huge so there is a lot of walking but hey.. it's exercise! Getting there is a journey in itself tho.  I prefer to take the earliest flight I can get. The airport seems less crowded and I like getting to my destination by mid-morning. For a 7am flight, I get up at 2 am to leave the house at 3:30 am in order to catch a 4 am bus to the airport. The bus ride is an hour and a half. I try and get to the airport about one and a half hours before my flight leaves. My flight is just under 2 hours so by the time I've reached my destination in Oklahoma, I've been up about 7 hours.

Now, at home I like to eat every 2 to 3 hours so in theory I should only want to eat a couple times between leaving the house and getting to my destination but that is not the case! I usually want to eat every hour when I'm traveling. It might be because I'm moving a lot or it might be stress, who knows? All I know is that I get very cranky and irritated and a little sick if I don't eat on a regular basis.

I try and eat something before I leave but eating at 3am isn't always very appetizing. I will do my best to have a bowl of oatmeal or a whole grain cereal like Grape Nuts, because that is filling and not something I can make easily on the road.

I will not check a bag so I take my carry-on suitcase and a large carry-on tote bag.

In my tote bag I will pack:

• a reusable container of homemade granola (or you can buy a bag) that will have enough for both flights.
• a banana
• an unopened bottle of water (you can't take an open bottle thru security)
• a reusable container with stir fried veggies and brown rice (because I have no problem eating this at room temp) or something like spaghetti marinara. (you can choose whatever food you like, this is just what I do) .. you could also do fresh fruit.
• a plastic fork 
• an energy bar like a Luna bar or Clif Bar (bringing two is better or toss a few in your suitcase)

Since I ate before I left the house, I am usually ok on the bus and I try to relax, listen to my iPod, close my eyes and rest.

At the airport I go straight to security and get that over with and I locate my gate so I know where it is. At this point I will usually want something to eat so I decide if I want the banana or the fried rice. I will eat one now and the other on the plane if I get hungry. I fly the cheapest way possible and since my flights are rarely over 2 hours, they don't feed me. The most I get on a flight is a beverage (always water!) and once in awhile I may be given a bag of pretzels. If you are going somewhere that has a longer flight and a meal is offered, order the vegan meal.

Keep your reusable containers and plastic fork because you will need those for the return home.

The granola is there as a back up should you need more food and the energy bar is what you should have on you at your destination at all times in case of a food emergency! An energy bar has saved me on countless occasions when I've been stuck in a car with no meal in sight! If you use your energy bar, replace it immediately. Luna bars and Clif bars can be found in almost any regular grocery store.

Now.. for those you that don't want to pack food... you can find suitable food at the airport but I don't like to take chances and I'd rather eat wholesome food than fast food or overpay for a piece of fruit at the airport.

If you intend on eating at the airport then you MUST take the time to find out what food places are available at each of the airports you will be in. You can do an online search and locate the food vendors ahead of time. You will then know if your choices are McDonald's and Starbucks or Burger King and Cinnabon. (let me just let out a groan here) .. let me just say again how important it is to know ahead of time what will be available!

What you can find at the airport .. just check those labels!

Sit-down restaurants:

 - breakfast foods like pancakes and waffles but they are probably made with cow milk. it's up to you if you're willing to consume it.

 - you may be able to get some sauteed or steamed veggies and rice or pasta. 

 - most airports have a few chain places so you can research that for suitable menu choices

Convenience stores:

 - nuts and trail mixes

 - chips (stick with things like plain potato chips, pretzels (some have milk) or plain corn chips

 - cookies (Oreos are vegan but certainly not healthy)

 - bottled water

 - crackers

Non-chain food kiosks:

 - fresh fruit

 - pre-packaged salads and sandwiches (almost never plant based)

Chain kiosks: 

I really don't recommend eating at any sort of chain but I know people still do. Always do research to find out what chains have plant based foods available and type up a list because you won't remember. Check things like condiments and sauces, as well as individual ingredients like buns and bread. The key to successfully eating at a chain is RESEARCH before you get there.

 - Starbucks has a pre-packed meal that is vegan and they offer oatmeal. 

 - McDonald's has something resembling oatmeal. (Starbucks is a better choice for oatmeal.)

 - Taco Bell has bean tacos and burritos and chips. Ask for no cheese or sour cream, obviously.

 - most pizza kiosks can make you a cheese less pizza

 - if you find an Asian chain they might have rice or noodles and stir fried veggies

 - Subway has a veggie sub but get the Italian bread. The wheat one isn't whole wheat, it has HFCS and the other breads all have milk and/or cheese. Stick with mustard as a condiment.

 - Quiznos has the means to make you a veggie sandwich but their red wine vinegar isn't vegan.

 - Burger King offers a veggie burger but it's vegetarian, not vegan. they use the Morningstar Farms veggie patty.

 - you may also find plain baked potatoes (ask for salsa and steamed veggies to top it)

Note: I will be talking more about eating out in Part 3 so that might be helpful with chain places in airports as well!

The rest of the series:

Part 2 - Your destination & eating in someone else's home

Part 3 - Eating out while traveling

Tips for Going Plant Based - Go Organic!

I've had people tell me they can't afford to buy organic produce and I totally get that.

I only buy certain organic fruits and veggies.

Not all fresh produce has to be organic.. just certain ones where you are eating the skin or have a skin that is thin enough to allow chemicals into the item.

If you can't afford to buy 100% organic, use this list to help you decide what to splurge on when you do buy organic. Also, check your organic area for special deals. Often times, the prices are the same or slightly higher for organic and non-organic so why not buy organic if it's the same price or very close?


You DO NOT Need to buy organic:

onions
avocado
corn -  buy local whenever possible
pineapple
mango
asparagus
sweet peas
kiwi - wash well
cabbage
eggplant
papaya
melons - watermelon, cantaloupe and honeydew
broccoli
bananas
cauliflower
winter squash


You SHOULD buy organic:

peaches
apples
bell peppers
celery
nectarines
strawberries - grow your own if you can!
cherries
spinach
leafy greens
grapes
carrots
pears
potatoes
tomatoes
raspberries
citrus that you are using for zest.

What Going Vegan Has Taught Me - I hate the word moderation.

mod·er·a·tion - The avoidance of excess or extremes; restraint

If you want to annoy me, you just need to utter three words "everything in moderation" ... no three words in the human language irritate me more!

Usually, when someone says 'everything in moderation', they are looking for permission to eat, do, drink or take something they probably shouldn't.

Moderation is relative to each individual. It cannot be applied in a general way.

If you have someone that smokes 2 packs of cigarettes a day and then they switch to smoking one pack a day .. that individual is now smoking 'in moderation'. For me, I think smoking is something you shouldn't ever do so having one cigarette a YEAR is moderate in my opinion.

If you have someone that has McDonald's every day for lunch and they start having it twice a week, they think that is 'moderation'. For me, I think you shouldn't ever eat McDonald's.

Moderation is also relative to an individuals moral and ethic beliefs. I follow a plant based food lifestyle so eating animals is not a choice I will make. Eating turkey on Thanksgiving is not 'moderation', it's simply wrong.

I am a girl that is all about facts. If I am supposed to eat something in moderation then tell me what moderate IS. Is it ok to have 4 oz a day or should I only eat it once a week? once a month, once a year?

I want clear and concise instructions.

One thing I eat in 'moderation' by my standards is vegan sushi. It's white rice and veggies. The sushi places where I live do not offer brown rice and white rice is not something I like to eat on a regular basis because there is no nutritional value to it. I consider white rice to be junk food in my lifestyle. I try and only have sushi once a month.

One example that applies to everyone is sugar. We all know that we shouldn't eat a ton of sugar but most people still do.. most people ingest added sugar and they don't even realize it. Reports say that the average American in eating 22 teaspoons of sugar a day, that is 88 grams! To put it in perspective, that averages about 150 lbs per year, per person.. that is almost 38 bags of sugar (if they are 4 lbs ea) for each person!


The average adult female should limit their added sugar intake to 25 grams a day based on a calorie count of 1500 calories a day. For men, it's about 40 grams based on a 2000 calorie day. For kids, you should shoot for zero but certainly no more than 15 grams a day (and one pudding cup is over that!)

One teaspoon of sugar has 4 grams so you should limit your added sugar intake to 6 teaspoons a day, that is 2 tablespoons. Of course, the less sugar you consume, the better. (and no, artificial sweeteners are not okay!)

Whole fruit doesn't count in this number. Added sugar would be things like sugar you may add to your coffee, a homemade cupcake and almost everything processed will have added sugars. If you start paying attention to the grams of sugar in your food, you will be stunned. If you consume processed foods, start looking at labels.

Sugar makes you fat and you are addicted. (true story)

To give you an idea of added sugar in certain things.. here is a small list, including a few things you may think are 'healthy'. As you read this list, keep in mind that your maximum intake in a given 24 hour period should be 25 grams for women, 40 grams for men, 15 grams for children.

20 oz bottle of Coke - 65 grams
16 oz Starbucks Mocha Frap with whipped cream - 47 grams
20 oz Vitamin Water - 33 grams
16 oz Jamba Juice (sunrise banana berry) - 59 grams
8 oz Red Bull - 27 grams
16 oz Snapple Lemon Iced Tea - 46 grams
1 Pop Tart - 17 grams
1 Cinnabon roll - 55 grams
1 cup Kellogg's Raisin Bran - 18 grams
4 Oreos (regular) - 14 grams
6 oz Yoplait strawberry yogurt - 27 grams
6 oz Yoplait light strawberry yogurt - 14 grams
1/2 cup Ben & Jerry's Cherry Garcia - 21 grams
16 oz Dairy Queen Blizzard (butterfinger) - 86 grams
21 oz McDonald's Chocolate Shake - 111 grams
1 tbsp ketchup - 4 grams
2 tbsp Thousand Island dressing - 5 grams
1/2 cup Prego Marinara sauce - 7 grams
Reeses's Peanut Butter Cups (standard 2 cup pack - 20 grams
2.6 oz Skittles - 47 grams
Snack Pack Chocolate Pudding cup - 16 grams

So, when it comes to sugar, which is a completely unnecessary ingredient (meaning it has no nutritional value and does harm to your body), what is 'moderate' in your opinion?

If you are someone that eats a candy bar and drinks three sodas every day then you may think dropping to one soda a day and having a candy bar three days a week is moderate. For me, I never drink soda and the only candy I have is dark vegan chocolate.

So.. it's all relative.

Original Recipe - Shelly's Cashew Ranch Dressing

If you knew me back in the day before I started eating a plant based diet, you knew me as fat and unhealthy with an IV in my arm that was dripping ranch dressing. I used it on everything and it showed.

I am trying to not use processed oils unless I have to so I wanted to come up with a dressing that I could use that would keep me satisfied and away from my favorite dressings that were made with olive oil.

I wanted a yummy vegan ranch that did not use any sort of processed oils, tofu, nut milk, non-dairy sour cream or non-dairy mayo.  I wanted a dressing that had a great mouth feel - thick, creamy, rich and delicious.

I made this a subtle flavored dressing because veggies taste good... they don't need a strong flavor overpowering them. Dressing should enhance, not cover. Plus, the cashews give you the natural fat that you need to help digest the veggies!

If you want a yummy ranch dip for veggies, just add less water. I created this recipe using dried herbs because it's February in Illinois and that is what is available in my house right now!

TIP:  Make spice packets for later. Set out individual bowls and measure out the spices into each one. Place the spice blend from each bowl into a baggie. Then you just have to add a baggie of the spices to the cashews and water when you want to make it. Saves time! It's just like buying packs from the grocery store except this doesn't contain MSG and crap ingredients.

Feel free to share my recipe but I want you to link back to this page on my blog when doing so. Thank you!

Shelly's Cashew Ranch Dressing


1 cup raw cashews (soaked at least one hour.. go 4 hours if you don't have a VitaMix or BlendTec)
3/4 to 1 1/8 cup water (depends on how thick you want it)

4 tsp dried parsley
2 tsp dried chives
2 tsp lemon juice (fresh squeezed if you can)
1 tsp onion powder
1 tsp garlic powder
1 tsp dill
1 1/4 tsp salt
1/2 tsp nutritional yeast
1/2 tsp apple cider vinegar
1/4 tsp black pepper
1/4 tsp smoked paprika (regular is fine too)

1. Soak cashews in water for at least an hour.
2. Drain the cashews, rinse and combine them with 3/4 cup fresh water in a strong blender.
3. Blend until it's basically smooth.
4. Add the rest of the dry ingredients and blend, blend, blend until it's nice and smooth.
5. Add as much of the remaining water as necessary until you reach the desired consistency for dressing or dip.

Tips for Going Plant Based - Take it one step at a time.

When I saw this illustration, I thought it needed it's own blog post! This illustration can apply to any change... like exercise. However, I'm going to talk about the stages of moving towards a plant based diet.

Which step are you on? What will you do today to move up a step?


I Won't Do it.

This person has no interest in a plant based diet. They live on junky processed food, lots of cheese and dairy. They think a meal isn't a meal without a slab of flesh or a pile of body parts on their plate. They rarely eat vegetables and drinking water is a punishment. They refuse to cook and they make excuses like they are too busy or they can't afford to eat healthy food. This person hasn't taken the time to think about their food. They make fun of those following a plant based diet and they try to make excuses against eating healthy. They give advice when they know nothing of the topics relating to diet, exercise and nutrition. They think life is short so they should just eat all the shit they want because death is coming anyway.

I Can't Do It

This person doesn't have the self belief and courage that change can actually happen. They think they couldn't live without cheese or ice cream. They think life isn't worth living without 6 cans of soda a day. They think change is too hard and too far beyond their reach. They give up without trying because they can't handle disappointment. They don't understand that they choose their reality. They live in a prison of excuses because it's easier than trying to break free.

I Want To Do It

This person has started to use their brain a little. They are open to hearing about plant based diets. They start to think that maybe it actually makes some sense. They see others that have lost weight and gained health. They see that a plant based diet prevents and reverses disease. They are curious. They think that maybe.. it could be something they could do.

How Do I Do It?

This person wants to put their desire into action. They are hungry for knowledge and insight. This person will seek out books, lectures, documentaries and articles about choosing a plant based lifestyle. (ie: Forks Over Knives).  They will research both sides to find their truths and their experts.They will start reaching out to others who are more knowledgeable and ask questions. They will seek guidance. They are open to trying new foods and recipes.

I'll Try To Do It

They want to believe that choosing to eat a plant based diet is what will finally bring them to the light of breaking through their pain, disease, health and weight issues so they decide to commit to a plant based diet.  They will tell themselves that they will try for a certain period of time in order to test the waters to see if change can happen and that the change probably isn't permanent because nothing has every worked before.

I Can Do It

This person is successful during their test period and they begin to see the changes in their weight and well-being. They now have the self esteem to be stronger and more courageous. They begin to see what may come to them if they continue. They understand that it's only as hard as you make it and soon their previous excuses can hold no water.

I Will Do It

This person understands that change is real. They feel better, they look better, their issues have lessened. Perhaps they have gotten off medication, had an increase in their energy level, seen a favorable change in their blood work or gone down a size in their jeans. They come to understand that plant based eating is the key to opening the door to health, and a happy life free from disease, weight issues and medication. It can be done if you choose to do it, if you want to do it.. you will do it.

Yes, I Did it!

This person is living comfortably in a plant based lifestyle. The know how simple it is. How easy it is. They understand they will do this for the rest of their life. They will encourage others to dip their toe in the test waters to see what changes they can bring for themselves. They are the knowledge. They are wisdom.

Beware of Carrageenan

A number of years ago when I first decided to become vegetarian, I started buying soy milk and when I consumed it I would get a terrible stomach and intestinal pain that made me wonder if I were allergic to soy in some way.

I realized that the pain was the same sharp and intense pain that I experienced when I drank Slim Fast in a can years prior (the prepared type) so I did some research and discovered they had an unfamiliar ingredient in common – carrageenan.

Carrageenan is a gel produced from red seaweed and it's used as a thickener and emulsifier. There are two types - undegraded and degraded. Undegraded is allowed in food products.

Upon further research I discovered that consumption of carrageenan may have a role in intestinal inflammation and possibly inflammatory bowel disease, ulcers and maybe even stomach cancer. Some people may have an allergy or sensitivity to carrageenan and they may mistakenly believe they actually have an allergy or sensitivity to dairy or soy products since the ingredients is so prevalent in those types of products. If you’ve had this stomach/intestinal pain in the past and think you can’t eat dairy and/or soy, you may want to seek out products without carrageenan to see if that is your problem. Agar is similar so you may wish to avoid it as well.

The stuff is in a ton of products. I started using a new toothpaste and I couldn’t figure out why I was getting sore and red gums after using that particular kind but not with the natural toothpastes I had.. then I realized.. it had carrageenan in it. I had never even thought to look in my toothpaste for it and i was shocked that it caused me issues without even ingesting it. Close-Up Toothpaste is free from carrageenan if you want a less expensive alternative to natural toothpaste.

It may not affect everyone but if you’ve ever had any sort of stomach or intestinal pain, you may want to start avoiding it to see if it could be why you have issues.

It's rather difficult to avoid if you eat processed foods and dairy products. I no longer eat dairy, but when I did .. I know that Daisy sour cream is free of it and I did find one regional cottage cheese that didn’t have it in there but it’s difficult to find products without it. For me, I’ve found I can use small amounts (say a splash of soy milk on cereal or if it's in a non-liquid product) but if I drink a soy milk with it in there, say in a smoothie, I get really sick.

There are a few nut based milks that do not have it, but most do. It can also be found in infant formula so if your baby is having issues, please check for it.

The symptoms of a carrageenan allergy or sensitivity:

• Nausea
• Vomiting
• Abdominal bloating
• Abdominal cramps
• Diarrhea

Carrageenan is a seaweed derivative that is used in MANY foods and products… here are just a few things you’ll find it in:

• Dairy products: chocolate milk, eggnog, condensed milk, evaporated (canned) milk, milk powder, cheeses (such as cottage cheese, cream cheese), yogurts, spreads, whipping cream substitutes, puddings, whey
• Dried nuts and seeds, nut spreads
• Fat spreads and fat-based desserts
• Custard (frozen)
• Sherbets, sorbets, ice creams
• Dessert gels, fruit jellies
• Processed fruits, jams, pie filling
• Dried mushrooms, seaweeds
• Soybean products, such as soy milk
• Nut milks, such as almond milk
• Canned vegetables, legumes, fruits, meats and fish
• Pimento olive stuffing
• Processed meats, edible sausage casings
• Confectionery: chocolate
• Ready-to-eat cereals
• Pre-cooked pasta, soups
• Rice pudding, rice cake, tapioca pudding
• Pizza
• Savouries
• Batters
• Processed egg products
• Vinegar, mustards, sauces (like barbecue), salad dressings, relishes and other condiments
• Dietetic foods for weight loss
• Infant formulas
• Dietary supplements
• Non-alcoholic drinks: energy and sport drinks, syrups
• Alcoholic drinks: apple cider, perry (from fermented pears), mead, beer, distilled beverages, aromatized alcoholic drinks
• Pills and syrups (like cough syrup)
• Toothpastes
• Laxatives
• Air freshener gels
• Cosmetic products
• Dog foods and other pet foods
• Lubricants
• Paints (water-based)
• Pesticides
• Shoe polish

Carrageenan is also used to de-ice airplanes and in the Alien movies as saliva.

Here are a couple articles to read as well and the internet has lots more…

• Stomach Aches caused by Carrageenan by Not Milk.com
• Dr. Weil Talks About Carrageenan

What Going Vegan Has Taught Me - People Are Completely Unaware.

This blog post is for all the meat eating, dairy tossing, unhealthy 
lifestyle folks. You need to make a change.

I don't eat that much meat.
I don't eat that much dairy.
I don't eat that many eggs.
I don't eat that much sugar.
I don't eat that many processed foods.
I don't drink that much coffee.
I don't drink that much alcohol.
I don't consume that much high fructose corn syrup.
I don't smoke that many cigarettes.
I don't eat that much fast food.
I don't eat that many cookies.
I don't drink that much soda.
I don't eat out that much.
I don't have that much money to spend on healthy food.


I'd love for you to spend one week paying attention to what you consume... perhaps keep a food journal. Food journals can open your eyes to your reality. They can help you pinpoint what areas need attention. 


I'm not saying change what you consume.. just become aware. Be honest. Write it all down.


I can't tell you how many times I've heard people utter one (or many) of the statements above. Often times, they utter those statements right after or as they are consuming those very items. Open your eyes. Open your brain..... learn.


Think about your daily life.... how many meals do you have some sort of meat? some dairy? what products have eggs in them? do you read labels and know how many grams of sugar is in the food you eat? do you know the maximum number of grams of sugar you should have in a day? how many of the things you eat on a daily basis have more than a few ingredients? do you know what those ingredients actually are? can you tell me which foods in your house have high fructose corn syrup in them? how many grams of protein should you consume each day? which fruits and veggies should you buy organic? how many beers or glasses of wine do you have in a week? how many cigarettes do you smoke each day? when you have cookies, do you have a serving of 2 or do you eat 5? how many cans of soda do you have in a day, a week a month? how much do bananas cost per pound? how many Triscuits are in a serving? how much does a pound of brown rice cost? how about a pound of beans?


Start reading labels. Start paying attention to ingredients and portion sizes. Start measuring and counting things. Start looking at the prices on the food you buy .. or the food you avoid buying. 


Make a list of the foods you throw out each week.


Next time you go shopping... divide the junk from the healthy stuff in your cart and then add up the cost of the junk you place in your cart. Compare the price of the whole wheat bread to the processed white bread. Go and look at the prices of the foods you tell me you can't afford to buy. 


Look at how much money you'd save if you stopped buying alcohol, cigarettes, chips, cookies, meat, dairy, fancy coffee drinks, fast food and processed foods.


Did you know ... a salad dressing serving is one to two tablespoons?  one serving of Girl Scouts cookies is usually 2 cookies? a serving of cheese is 1 oz? a serving of meat is 3 oz? a 20 ounce bottle of soda is 2.5 servings? a standard container of oatmeal has 30 servings in it? a serving of most boxed cereal is 3/4 of a cup? a serving of ice cream is 1/2 cup.


It's time.