DR. ANGIE SADEGHI

Angie Sadeghi, MD is a California based doctor who specializes in weight loss and gastroenterology. After going vegan in 2014, her wellness journey influenced her practice and she began to share her plant-based knowledge with her patients. Her goal is to improve the quality of life for her patients through fitness, plant based nutrition, and bio-identical hormone therapy. Dr. Angie is the president and CEO of the Institute of Plant-Based Medicine (IOPB Medicine), and co-founder of Planted In Health. The IOPB Medicine aims to prevent and reverse diseases by utilizing plantbased diets and lifestyle changes. Plant Based Health has a similar mission. It is a non-profit organization that provides education on plant-based nutrition and the evidence to support it.

So, you know, I've always been such an animal lover. As doctors, we tend to be very compassionate people. We tend to want to save lives. No one in the medical field really wants to... [most people, I would say, wouldn't] kill or harm things. We have this almost obsession with saving lives and helping people and just saving the world. I would say that most doctors and nurses think along those lines where we are just help, help, help. If you ask me, ‘‘why did you want to go in the medical field’’ fifteen, twenty years ago, I knew I was going to be a doctor when I was nine years old. It'd be to help other people and to help take suffering away.

About fifteen years ago, I was sitting with my friend who was a vegan and I was having a meal with her. Her name is Sarah. She was a resident at University of Southern California, where I was getting trained for my internal medicine training. I asked her why she wasn't eating meat and she told me that she was a vegan. I asked her with surprise, well, why are you a vegan? And she said, "Well, because I love animals and I couldn't torture animals." At that moment I made a little bit of a connection in my brain, so I thought, wow, I have this little furry dog at home and she was like my baby. I couldn't imagine anybody harming her or hurting her or I can't imagine killing her to eat her. So then I thought, okay, well, what's the difference between a dog and a cat and a cow or a sheep or a goat, a lamb?

I started making these connections right away and it's because of this love I had for my pets. At that moment I realized that what I was doing didn't make sense. I was being a complete hypocrite, paying someone to slaughter a sentient being who has feelings, who has pain, who feels suffering and I was inflicting pain upon these sentient beings and I realized that I just couldn't do that anymore, so I went vegetarian. This is about fifteen years ago but the connection between the dairy industry and suffering and pain upon animals did not click until I learned, through listening to podcasts [like yourself and others] talk to other people and so this is why these podcasts are so important, because everybody tells their story and people start making connections. I learned about the cruelties of the dairy industry. I realized that they're ten times worse than the meat industry in what they do.

So at that moment I decided, in 2014, that I wasn't going to consume any dairy at all. Coincidentally, I was trying to get into shape. I had some illnesses and the good karma came my way because of my being a good person and not wanting to inflict harm on animals, I ended up getting so many different benefits by going plant based. I also watched Forks Over Knives. I started really educating myself and I realized that even though I was a physician, I had no idea. I had not made the connection between food and medicine. I had not made the connection between how food can be healing to the body. Then I made that connection and I decided to incorporate all kinds of plant based nutritional factors into reversing disease.

Again, coincidentally, I realized that about a week after going plant based, there were so many benefits that I was experiencing. Number one, I had debilitating eczema. I had pustular lesions all over my body. I looked like I had chicken pox. My eczema was as severe as it can get. It was like one step... Have you seen patients with psoriasis with plaques all over their bodies? Well, I wasn't far from that… I looked horrible. I didn't even care about the fact that I looked horrible. I couldn't sleep every night because I was itching.

I was taking Benadryl and Atarax. Atarax knocks you out and I couldn't function very well because I was taking these antihistamine medicines and I was putting tons and tons of corticosteroids on my skin. Not even one single dermatologist I had seen, had ever told me that you may be allergic to dairy because most people are. We're not cows. Why are we consuming cow's milk? Now I didn't have lactose intolerance, so I didn't have the massive diarrhea, bloating, constipation, and GI problems, but I ended up being allergic to it and I had sinus problems from it. I couldn't breathe, blah, blah, blah. I can go on and on. But anyway, within five or seven days, I had zero eczema. You can look at my whole body now, zero eczema. It all went away. Disappeared. I've been able to sleep well at night and my sinuses got better. My cholesterol went down. I had some depression that went away and the most exciting one of all is, If you go back, I got so excited about this… I used to post a ton of my workout pictures because literally within several months my waistline shrank. I was gaining muscle, losing fat and I looked so good suddenly I was looking in the mirror at the gym. I was like, whoa, who's that? People thought I was a fitness model, which was awesome.

I was this doctor at a fellowship, nerdy. I had some fluff on me and then suddenly my body shrunk to where I was muscular and shredded and people came up to me at the gym for fitness advice as if I was a fitness trainer. It was so good. If you have any health problems, I would highly suggest that you consider this whole food plant-based diet. I know a lot of people are having problems with weight management. I can assure you that if you truly eat whole food plant based you will never gain weight and you will start losing weight and you'll start shaping your body as you have always dreamed.

Chapter 9

Robert Cheeke

obert Cheeke is a vegan bodybuilder and fitness professional. He’s also a motivational speaker, activist, and author. Robert went vegan when he was fifteen, and has since built a vegan fitness community. He is founder of Vegan Bodybuilding and Fitness, where knowledge about being a healthy and successful vegan athlete can be shared. Competing has earned him the title of INBA Northwestern USA Natural Bodybuilding Overall Novice Champion in 2005 as well as placements in several other competitions and is one of the most influential vegans according to VegNews Magazine. Cheeke has been vegan for over twenty years, and shares the story of his transformation to inspire others.

For my real story, although this was part of my real story, by the way. I really looked up to those cartoon muscular superheroes, and one day wanted to get bigger and stronger like them and make a difference in the world around me.

I grew up on a farm in Western Oregon. I raised animals and sold animals at the auction, and would bottle-feed baby calves before getting on the school bus to go to school. I had chickens, rabbits, geese, turkeys, goats, horses, ponies and cows. At age fifteen, back in 1995, something just clicked with me. My older sister organized this animal rights week at our high school. She was vegan. I didn't really know what that was. She was vegan and so I thought, out of respect for my sister, I'm going to go check this thing out. I'm going to go listen to speakers talk about veganism and animal rights. I'm going to read some literature about it and watch some videos of factory farming and animal testing, and we'll see how that goes.

Sure enough, that was December 8th, 1995, and I became vegan that week and have been vegan ever since, for more than a quarter century, more than twenty-five years later. That animal rights week has lasted to something like 1,300 weeks, and I keep on keeping on. But one of the questions that I had, or one of the real concerns that I had, was that I wanted to be bigger and stronger. Like I mentioned, I really was a fan of He-Man and ThunderCats and Captain Planet, but also pro wrestlers like Hulk Hogan, and I wanted to get bigger and stronger. I wasn't sure that I could do it without animal protein. That was a real concern of mine as a teenager.

I had to just put it to the test. I had to see, can I actually do this? Can I get bigger and stronger? My older sister gave me some confidence by saying, "Robert, we don't need meat, milk and eggs, we need the nutrition that's commonly associated with those things, protein and calcium and essential fats and proper calories and all that stuff." And as it turns out, you can get those from all types of plant-based foods, and in fact, in better and higher quality sources. So you can get higher levels of vitamins, minerals, antioxidants, fiber, water, phytonutrients, just from eating out of the garden. And so, that's what I did. And I eventually went from a 120-pound vegan long distance runner to a 220-pound vegan weightlifter that I am today.

Chapter 10

Susan Hargreaves

Susan Hargreaves is a forty-three-year veteran of the animal rights movement. She is a kindness educator, author, speaker, and activist. She has rehabilitated wildlife and investigated animal cruelty in circuses, rodeos, and in the animal-based agriculture industry. She founded the youth-empowering charity Animal Hero Kids to prevent the cruelty she has witnessed by fostering empathy and compassionate choices in youth. Susan has reached millions of people with her Be an Animal Hero education programs for all grade levels and by appearing in global media. Her relentless activism is the subject of the recently released original short documentary by Shaun Monson, the Earthlings director, called The Heart Whisperer. Susan has written three powerful books, Animal Hero Kids Voice for the Voiceless, Veganza Animal Hero, a children's picture book and the Veganza Animal Heroes-Liberation novel.

It was the summer of 1980, a year of questionable hair style choices - a perm just at the top of the head is not a good look for anyone. Yes, it was my year of big hair, big shoulder pads and the start of a big idea stemming from a shocking realization that would shape and inform the rest of my life.

I recall standing on the red shag carpet in mums’ living room, a room with a black glass chrome coffee table and Rorschach test patterned lime green wallpaper.

The tears trailed down my face as I held the Toronto Sun newspaper in my hands. She lay down with round scorched black electro-shock burn marks on her body, her eyes had lost all hope, they were dull and glazed. Her face peered out so dismally from the front-page photo. Horror. This adolescent pigs’ photo was taken in an undercover investigation at a stockyard I would soon visit posing as an agricultural student to document the atrocities. She was just one of billions. Each one an individual with their own personality and perfect little dainty feet.

How could I have contributed to this for so long? Why didn’t I know about this animal cruelty? What was I thinking? I thought I was kind.

Yet, it still took me five or six more years until a blunt, direct comment from a stranger springboarded my step from vegetarian to vegan.

‘‘What, you’re still a cow’s milk baby? You don’t believe in killing animals, just abusing and exploiting them.’’ My conscience couldn’t dismiss the validity of the comment as I drove away from the South Florida Animal Activists potluck picnic. Ironically, he is my very good friend today, and is never afraid to tell it like it is when it comes to speaking up for other animals. Ron, you know who you are.

It’s vital for everyone to remember their vegan chrysalis-like moment. The set of realizations, the educational tidbits, those learning moments, the film collage of the truth of what is really happening to animals, all culminated into who we are today.

The vegan metamorphous stories we tell around tables filled with all manner of scrumptious vegan fare serve as a valuable reminder, we were not always vegan -in most cases. This is why when I wrote the Veganza Animal Hero Tips Sheet I distribute at free educational programs, and tell the heartwarming stories of courage and compassion, I am always careful to remember the time I was, in fact, a pre-vegan.

Chapter 11

Getting Started

ow that you’re inspired by all of these amazing stories, what should you do next? The first place to start is in your pantry. Many of the foods you’re eating now, you will be cutting out in order to achieve a vegan diet. Any food containing animal derived ingredients has to go. Don’t worry, though! You likely won’t have to do a clean sweep and start fresh. We’ve got tips and tricks on how to veganize your pantry.

Be sure to seek advice and support from nutritionists and dietitians when needed.

Eating Whole Food Focused

The simplest way to ensure your diet aligns with your newly adopted vegan lifestyle is to eat whole foods. These are foods that have been processed and manipulated as little as possible. The best place to find whole foods in your grocery store are in the produce section, which has an immense variety of healthy vegan options. Whenever you can, source produce that is organic and not genetically modified. If you have a green thumb, grow your own at home! A tip for finding whole foods throughout the grocery store is to read the ingredient label. Whole foods will contain very few, and often just one, ingredient. Ensure you’re considering all of the food groups and your nutritional needs when stocking your pantry.

Here’s an example of some whole food staples to include when writing your first vegan grocery list:

Fruits

• Apples

• Bananas

• Avocados

• Olives

• Berries (variety)

• Lemons and limes

• Cantaloupe

• Coconut

Legumes & Lentils

• Chickpeas

• Black beans

• Lentils

• Legumes

• Kidney Beans

• Edamame

Vegetables

• Broccoli

• Carrots

• Green beans

• Spinach

• Kale

• Bell Peppers

• Mushrooms

• Sweet potatoes

Nuts & Grains

• White/Brown rice

• Quinoa

• Oats

• Almonds

• Cashews

• Walnuts

Mock Alternatives

Mock Alternatives are products that are made in the like of meat, dairy, and other animal oriented foods. They’re made to taste like the foods you’re used to, but are made with completely vegan ingredients. They’re helpful with transitioning and replacing former favorite foods that you can no longer consume, and can satisfy cravings. In this day and age anything non-vegans can eat, vegans can eat too!

Milk alternatives have made their mark by becoming popular not only in the dairy free space, but also among the masses. They typically come in multiple flavors such as unsweetened, sweetened, vanilla, and some even in chocolate or banana! The most common plant-based milks are soy and almond, but there are so many different alternatives! Additionals include cashew, oat, coconut, and pea! Cheese (and dairy) alternatives can be found in many variations and from many brands. You can find yogurt, shredded cheese, and sour cream alongside their animal derived counterparts in larger chain grocery stores. Meat alternatives are great for curbing cravings and making sure your protein intake is where it needs to be. You can find vegan alternatives for chicken, burgers, pork, you name it! By taking a trip to the frozen section, you can usually find a freezer dedicated to plant-based meats and products. More and more plant-based meats are popping up, providing tasty alternatives and making vegan more accessible.

Label Reading

‘‘How do I know what’s vegan when I’m purchasing something other than whole foods?’’ The answer is in the ingredients. It may take a little getting used to, but in order to ensure you aren’t consuming animal products, you’ll have to be sure to read through the ingredients listed on the products you intend to buy. The ingredients section of a nutrition label can be intimidating. There are often long words that are nearly impossible to pronounce. Google comes in handy for any unfamiliar ingredients. A tip you can use before going through the list is checking the allergens. If a product contains milk or eggs, they must be listed in the allergens. It doesn’t mean a product is vegan just because it doesn’t contain milk or eggs, but it’s a great place to start. Another thing you can do is look to see if a product is labeled as vegan, and by locating its Caring Consumer cruelty free logo. These products are labeled with a bunny logo to show that they are 100% cruelty free. By checking labels you can ensure any processed foods you buy are suitable for your vegan lifestyle. You’ll find that many products are accidentally vegan - meaning they’re not labeled as vegan but they don’t contain animal derivatives. Oreos are famously known for being accidentally vegan!

Growing Your Local Community

Connecting with other vegans will allow you to grow your support system indefinitely. You may not know any other vegans right now, but you will soon if you try out some of these suggestions:

• Meetup.com - a great tool to search for vegan events in your city

• Facebook - use Facebook to search and join vegan groups that are located in your community

• Social Media - Follow vegan accounts, pages, and influencers on Instagram (or your favorite social platform)

• Search the word vegan and the name of your city online to see additional local organizations you can support

• Attend events and festivals, or volunteer at them in order to meet new people

• Get involved with your local animal activist groups and attend demonstrations

• No vegan community near you? No problem. Start one!

Supporting Local Vegan Businesses

Supporting your local vegan restaurants, pop-ups, and shops is a great way to not only meet other vegans, but also to build the community near you. Are you familiar with the plant-based businesses near you? Use these tips in order to familiarize yourself with your local vegan vendors:

• Use apps like Happy Cow and Vegans Explore to discover new vegan spots in your area

• Post photos featuring your vegan business buys on social media. Don’t forget to tag! This will boost visibility and help people discover them.

• Vegan festivals and events typically feature local vegan businesses, as well as vegan businesses from all over the country, they’re a great way to find new businesses to support

• If you are looking for work, consider applying at a local vegan restaurant

• Leave a review on Google Maps for restaurants and businesses you enjoy

• If you have a bad experience, consider reaching out directly to the business owner. We all have bad days and one bad review can leave a long lasting blemish on the business or restaurant’s reputation.