VegOut Wellness Issue 2024 by vegoutmagazine

FROM CORPORATE LAWYER TO PELOTON INSTRUCTOR AND MOTIVATIONAL ICON,

ROBIN ARZÓN

PLUS: Wellness

TRENDS BUDGET-FRIENDLY

GROCERY HAULS & MORE!

TELLS ALL

THE

Wellness ISSUE

TABLE OF

CONTENTS 06

FROM CORPORATE LAWYER TO PELOTON INSTRUCTOR AND ENTREPRENEUR, ROBIN ARZÓN IS THE MOTIVATIONAL ICON WE NEED IN 2024

Stay on track with New Year’s resolutions with inspiration and advice from Peloton’s Robin Arzón.

THE WELLNESS LANDSCAPE OF 2024: FROM VEGAN LIVING TO MINDFUL PRACTICES

From holistic healthcare to Blue Zones research, we’ve got our eyes on the top trends shaping the wellness industry in 2024.

EATING WITH YOUR CYCLE: A GUIDE TO NOURISHING YOUR BODY THROUGHOUT THE MENSTRUAL PHASES

These healthful changes to diet during targeted phases of your cycle may improve overall health.

LIVING, THRIVING, AND INSPIRING HOPE IN A NON-VEGAN WORLD: INSIGHTS FROM A VEGAN PSYCHOLOGIST

Founder’s Letter

Meet the Team

Staff Picks

Vegans on the Street We spoke with readers across the US to learn what role sustainability and wellness has played in their vegan journey.

Interview with Chef Guy Vaknin Some of New York’s most popular vegan restaurants are made possible by Guy Vaknin, and we’ve got the scoop on his innovative style!

Budget-Friendly WFPB Grocery Haul at Walmart From lentil pasta and dried fruits to cauliflower rice and snack bars, check out the minimally processed food finds we’ve been loving from Walmart!

Tips and tricks for preserving well-being as a vegan in a non-vegan world from author of the bestselling book, Vystopia.

VegOut is a 100% vegan publication. All items covered in this issue are plant-based. If you see a “vegan-friendly” label, it indicates that the restaurant or brand also carries non-vegan items.

HAPPY NEW YEAR

A LETTER FROM

THE FOUNDER

… AND HAPPY VEGANUARY! Start 2024 off right with our final quarterly issue. In it, you will find all things wellness. We cover everything from what to eat for your menstrual cycle and the latest wellness trends to whole food plant-based grocery hauls. Plus, we spoke with Peloton’s Robin Arzón and Chef Guy Vaknin, the man behind NYC’s Anixi, Beyond Sushi, and more. Whether you’re a seasoned vegan or are trying Veganuary for the first time, this issue is designed to help you along your journey. While the team and I have loved bringing you these quarterly issues over the past few years, we will be pivoting our focus to the website, e-newsletter, and social media content. Stay tuned to VegOutMag.com for all the great content you’re used to!

Maggie Ortlieb Founder & CEO

VEGOUTMAG.COM | 3

MEET the Team

CONTRIBUTORS

MANAGING EDITOR

Tammie Ortlieb

SOCIAL MEDIA DIRECTOR & STAFF WRITER

Allie Mitchell

STAFF WRITER

Anja Grommons CREATIVE DIRECTOR

Kimberly Tran DESIGNER

Jerry Ng

BRAND PARTNERSHIPS MANAGER

Laurie Chin Sayres

Jill Ettinger

@iamjillettinger PG 14 Jill Ettinger is a lifelong thrifter, a digital content strategist for some of the top impact media brands, and the co-founder of the popular digital media and e-commerce platform, Ethos, the premier online destination focused on elevated personal and planetary wellness, sustainable luxury, eco-travel, clean beauty, and green living. Jill lives in sunny Los Angeles with her daughter and their cat, Millie.

Shriya Swaminathan @no.bs.veganconsulting PG 34

Shriya—a Chicago-based animal rights activist and Science Policy Advisor at PETA’s Laboratory Investigations Department—is a certified Vegan Hospitality Consultant and founder of Nourish by Shriya. She loves traveling, exploring new vegan eats, and sharing stories of trailblazing pioneers, activists, innovators, entrepreneurs, and creatives. When she’s not volunteering with animal advocacy groups or co-hosting the Animal Liberation Hour podcast, you’ll find her hanging out with her best friend and companion dog, Halley.

Alejandra Tolley SUBSCRIPTIONS VEGOUTMAG.COM ADVERTISING ADVERTISING@VEGOUTMAG.COM QUESTIONS HELLO@VEGOUTMAG.COM @VEGOUTMAGAZINE VEGOUTMAG PO BOX 34682 LOS ANGELES, CA 90034

@laveganaenojona PG 23

Vegan junk-foodie Alejandra was born and raised in Los Angeles County. As a self-made writer, she always makes sure that she advocates for all humans and animals. When she’s not typing the day away, you can find her singing her lungs out to Mitski, taking pictures of her doggies Luna and Dexter, or stocking her kitchen with more avocados, strawberries, and Kettle Salt & Vinegar chips. Alejandra also loves traveling and sharing her eats from around the world on Instagram.

Staff Picks

Our Must-Have Products to Spruce Up Your Morning Routine

MAGGIE ORTLIEB @maggieeortlieb

RISE Barista Blend Oat Milk: I’m a coffee drinker and RISE makes the best oat milk for lattes! First thing in the morning, I hit brew on my Nespresso machine and froth some of this up for the perfect morning jolt to get me going.

TAMMIE ORTLIEB Lush Shampoo Bars: I keep my morning hair routine simple and sustainable with the amazing shampoo bars from Lush!

ALLIE MITCHELL @alliemitch

JERRY NG

Liquid IV Hydration Sticks. As soon as I wake up, I mix a packet of Liquid IV with iced water. It’s the best way to start hydrating first thing in the morning!

@jerrymanderng Mount Lai Gua Sha: I use this gua sha first thing in the morning to depuff, drain, and sculpt! I like to pair this with Mount Lai’s Tremella Tonic Activating Essence Mist and Vitamin C Oil to help melt the morning tension away.

KIMBERLY TRAN @killaxkim

Supergoop! Unseen Sunscreen: This is my daily go-to before applying anything else on my skin. I’m obsessed with its velvety feel!

ANJA GROMMONS @vegcentricdietitian

Ritual Essential for Women Multivitamin: I always feel great about adding this vegan multivitamin to my morning routine. It’s a great nutritional safety net to make sure I’m getting the nutrients I need.

LAURIE CHIN SAYRES @rockymountaindreamin

Om Mushroom Hot Chocolate Blend: I start every morning with a cup of adaptogenic hot chocolate to savor the start of the day just a bit more.

From Corporate Lawyer

To Peloton Instructor and Entrepreneur

Robin Arzón is the Motivational Icon We Need in 2024

If there’s anyone who can inspire you to improve your physical and mental wellness or stay on track with resolutions, it’s Robin Arzón. You might know the motivational Latina powerhouse as the Vice President of Fitness Programming and Head Instructor at Peloton, but that’s just one of the many hats Arzón wears. She is a 27-time marathon and ultra-marathon runner, MasterClass instructor, motivational speaker, bestselling author, founder of a lifestyle membership club, wife, and mother to two adorable kids—Athena and Atlas. Most recently, Arzón released a self-empowerment journal Welcome, Hustler and launched a bilingual kids toy company, Bebé Fuerte. Oh, and did we mention she used to be a corporate lawyer in NYC before all of this? Yep, it’s a lot! So keep reading to learn more about Robin Arzón’s vegan journey, businesses, and advice on leading a more aligned life.

Interview by ALLIE MITCHELL. Photography by KIMBERLY TRAN.

Styling by MELINA KEMPH with assistance by CARA BENEVENIA. Hair and makeup by TIFFANIE GARRETT. Location provided by LADYBIRD.

EXCLUSIVE INTERVIEW VEGOUT (VO): WHEN DID YOU GO VEGAN? AND WHAT FIRST INSPIRED YOUR DECISION TO ADOPT A PLANT-BASED DIET? ROBIN ARZÓN (RA): I started transitioning to a plant-based diet about a decade ago. I would get a salad at the same bodega every day as a lawyer in New York City. One day, I ordered chicken, and it was uncooked or something. It looked disgusting. And I just thought, “I don’t think I should be putting that in my body.” Around that same time, I was pursuing ultra-marathons and heard about Scott Jurek and Rich Roll. And that one faded, infamous salad inspired me to do a deeper dive into plant-based eating. I started with lunches and then moved to lunches and dinners. Before I knew it, it was my entire kitchen. VO: HOW DOES VEGANISM SUPPORT YOUR LIFE AS AN ATHLETE, FITNESS INSTRUCTOR, AND MOM? RA: As an athlete, I’m able to recover faster and my energy is dialed in—I’m able to do quite a lot of volume and intensity, and I think the way I fuel contributes to my ability to do that. I started plant-based eating when I started pursuing ultra marathons. I think it’s enabled me to remain injury-free during all of those miles, all those races—and still to this day, [keeps me] feeling great, training at a pretty high intensity. As a mom, because I believe in [veganism] so much personally, I want to arm my family with those same tools of health and wellness. My husband was not plant-based when we first got together. He thought being plant-based was just eating lettuce. And then I started cooking for him, and he saw that he could still maintain muscle and be an athlete while eating plant-based protein sources. And he was convinced. It only took him a few months, and six years later he’s still plantbased. VO: DID YOUR DIET AND LIFESTYLE HAVE TO CHANGE AT ALL WHEN YOU WERE DIAGNOSED WITH TYPE 1 DIABETES IN 2014? RA: No it didn’t. As an athlete, you’re pretty aware of what you’re putting into your body. When I was diagnosed as an adult on the eve of an ultramarathon, I became much more aware of carb counts because I needed to input in technology that I used how much insulin I needed to take. So that aspect of it changed, but my actual diet did not change at all. I was eating whole foods, as unprocessed as possible—aware of what was on my plate and how my body was reacting to it. And I encourage all folks, whether they’re type 1 or not, to pay attention to how they feel after they eat [certain] foods. Feeling lethargic at the end of the day or having an upset stomach or reflux, that’s not a normal state of being.

8 | VEGOUTMAG.COM

VO: TELL US MORE ABOUT WORKING AT PELOTON. WHAT IS IT LIKE TO WORK FOR A COMPANY DEDICATED TO MOTIVATING INDIVIDUALS ACROSS THE GLOBE AND IMPROVING THEIR HEALTH? RA: Oh gosh, I love it! I think this is my life’s mission to inspire people to move. Working with Peloton for 10 years, it has been incredible to witness the growth, change, and individual fires that we’re lighting in people’s lives. I get messages every day from people waking up to their power and using movement in that toolkit (I say I have a superhero toolkit). I see people utilizing movement in a heroic form. And that’s incredible. VO: YOU ALSO LAUNCHED A REVOLUTIONARY LIFESTYLE MEMBERSHIP CLUB, SWAGGER SOCIETY. HOW DID THAT COME ABOUT? RA: I wanted to find a way to go deeper with my most engaged followers. Swagger Society becomes an accountability partner. We have monthly calls that we call Queendom Halls, and I’m able to engage with the members, they’re able to ask me questions directly, and we’re building community. We had our first in-person event in late 2023, and it was cool to build community in person and then connect through our private app virtually. And we’re just gonna build on that momentum. The entire premise of Swagger Society is it’s a group of like-minded growth mindset-oriented individuals. And we’re creating a golden Rolodex of hustlers who believe that more is possible for ourselves individually and even better when done in community. VO: MORE RECENTLY, YOU STARTED A BILINGUAL TOY LINE, BEBÉ FUERTE. AND YOU ALSO RELEASED A SECOND BOOK FOR CHILDREN, STRONG BABY. DID YOU KNOW YOU ALWAYS WANTED TO MAKE PRODUCTS FOR KIDS? OR DID BECOMING A MOM INSPIRE THESE VENTURES? RA: Oh, definitely becoming a mom. I did not know that I was going to be making toys and children’s books. That was not on my bingo card. What made it cool for me to pursue Bebé Fuerte and Strong Baby was the fact that I could do it on my terms and [with] my own voice. Of course, the toys are age-appropriate, but they feel like things I would have wanted to use as a kid or that I give my children now to read or play with. And it’s infused with my mantras, my point of view—certainly a Latina influence. It’s important to me that not everything needs to be babified. I think we can trust kids and arm them with things we find inspiring, things we find useful. And that was the goal for both projects.

VEGOUTMAG.COM | 9

“I’m crystal

clear in what I’m about and what is important to me at any given time. That, to me, is a form of balance.”

10 | VEGOUTMAG.COM

VO: AS A NEW MOM OF TWO AND A BUSY ENTREPRENEUR, HOW DO YOU FIND BALANCE IN YOUR LIFE? RA: Instead of talking about balance, I prefer to talk about alignment in my values. Balance is virtuous, but I think it’s harmful, especially for caregivers and women because it implies that everything is gonna get even billing. Everything gets 25% of the pie or whatever it is. There are some days when I’m on a book tour, on set, or filming at Peloton, and I’m like 10% mom, 90% other stuff. And that’s okay because I’m delegating and trusting that my kids are cared for, and I’m making intentional choices to be in that place at that time wearing that hat of executive entrepreneur, host, television presenter— whatever the case is. And that’s a more freeing construct. Similarly, if my phone is down, and I’m with my kids, and the answer is “No, I’m not available,” it’s no, and I’m not explaining why. This is why I came out with something like Welcome, Hustler, or my MasterClass on mental toughness. I want folks to do the work and have the internal conversations, so they know when they’re aligned or misaligned in the first place. And then that makes the yeses and the noes easier to commit to. I’m crystal clear in what I’m about and what is important to me at any given time. That, to me, is a form of balance. That’s when I know I’m in alignment. I’m also willing to delegate and ask for what I need. I believe in superheroes, but to feel heroic, I don’t need to do it all. I’m okay with saying, “That’s not my project, that’s not for me, that’s somebody else’s win today, and that’s alright.” VO: MENTAL HEALTH AND MOTIVATION ARE SIGNIFICANT ASPECTS OF YOUR TEACHINGS. AS SOMEONE WHO’S RUN NUMEROUS MARATHONS, CROSSED THE SERENGETI WITH LIMITED SUPPLIES, SURVIVED A HOSTAGE SITUATION, AND LEFT YOUR JOB AS A LAWYER TO PURSUE HEALTH AND FITNESS, WHAT IS YOUR ADVICE FOR OVERCOMING CHALLENGES? RA: I think we can use that little fearful voice as a companion, as a friend. We can interrogate fear, callous our mind, and use movement practices to develop confidence. Saying yes before we’re ready. There is never a good time. All those things you mentioned were either life circumstances that happened

to me or circumstances where I just said, “Yes, I have no idea if I’m prepared for this, but I’m just gonna go.” The beauty of that is it’s not win or lose, it’s win or learn. I’ve always taken that knowledge with me and built the next thing. I say, “Keep working on your superhero toolkit.” And a lot of it goes back to the basics. How are you eating? How are you sleeping? Are you building community? Are you anchored in values? Do you even know what your values are? These are big questions that are exciting to find the answers to. And give yourself permission to change your mind. It’s in those inflection points that we learn so much about ourselves. I’m here to lead a big life. I’m not trying to lead a small life. I want my kids to know what uncommon looks like. So they can say, “I’m uncommon too in this way or that way.” Because we all are. VO: CAN YOU TELL US MORE ABOUT WHAT READERS CAN EXPECT TO LEARN FROM YOU IN YOUR NEW SELF-EMPOWERMENT JOURNAL, WELCOME, HUSTLER? RA: Welcome, Hustler is probably the most personal thing I’ve released. And that’s saying a lot because it’s my fourth published work. It’s because Welcome, Hustler is infused with my own mantras, with the questions I ask myself—still often, but very specifically when I was transitioning from law into wellness. The four-part audit that I did, the framework that is infused in Welcome, Hustler, is the framework that I use in my life. I manifested my husband by doing the things I talk about in Welcome, Hustler. So whether you’re at a plateau that could be a launching pad, whether you’re at a reflection point trying to find a new career, a partner, [or] whether you are just figuring out what your next chapter looks like, those are the folks that Welcome, Hustler is for. VO: IS THERE ANYTHING ELSE YOU WOULD LIKE TO SHARE WITH OUR READERS? RA: I love this publication. I think If there’s curiosity around plant-based eating, it doesn’t need to go 0 to 100. Start with curiosity. Start with one dish, one restaurant, or one friend who you might be able to lean on. It starts with one decision. I started running with one mile. I was hired by Peloton by sending one email. Focus on one and then build from there.

VEGOUTMAG.COM | 11

12 | VEGOUTMAG.COM

LIGHTNING ROUND

with Robin Arzón

GO-TO VEGAN MEAL FOR YOUR FAMILY?

A tofu scramble is our jam. I’ve recently started making my own seitan. We’ve done everything from roasts to Buffalo “wings,” wraps, sandwiches, and salads, so there’s a lot of versatility there. I really like recreating foods I grew up with, so I’ll use adobo and sazón, and I’m gonna try to make pasteles this year. I love saying “Hey, how can I make this healthier? How can I make this still taste amazing but move the needle a little bit in the direction I want my family to go?

MUST-HAVE POST-WORKOUT PRODUCTS?

I have a smoothie pretty much every day, 365 days of the year. We started using a new protein I like by the creator of The Game Changers documentary called FYTA. It’s a really creamy plant-based protein. And actually, this is an interesting habit stack—after a workout, your brain chemistry is enhanced. So I try to listen to or watch something that requires critical thinking because I find that I’m able to absorb it better. Like the Rich Roll Podcast or Huberman Lab—something that requires critical thinking. I’m able to process it differently after a workout.

FAVORITE RESTAURANT IN NEW YORK? I love Avant Garden and Ladybird, anything by Overthrow Hospitality. They slay! Cadence is another one for Soul Food. Shenarri “Greens” is so good, and she’s often there. It’s so cool to meet the creator of the food. I love Dirt Candy. I think Chef Amanda is so smart and genuine.

FAVORITE MOTIVATIONAL SONG FOR THE GYM? I tend to go old school. I am a ‘90s pop gal so M.O.P. “Ante Up” is always my vibe. The Marc Anthony track “Vivir Mi Vida” is my forever hype song. Another song I’ve been listening to on repeat is “My 1st Song” by Jay-Z.

SAYINGS YOU LIVE BY?

I have two. “I’ve made it through 100% of my bad days.” The second is a more recent one I’ve adopted since having Atlas, and that is “I’m not done yet.” I think we get to different achievements or different points in our lives and the world likes to tell us “Take a seat” or “You’re not this” or “You’re too much that.” And we decide. I’m not done yet. I’m just getting started. I’m trying to build even bigger. And every day for me is like day one. I don’t think we should rest on yesterday’s achievements. We can be grateful, and I think it’s cool to say, “Wow, I’m grateful that I’ve had these experiences.” But I don’t want to ever feel too comfortable. It’s always day one. That day-one mentality is really important. We’re always at that start line trying to find a new finish line.

To stay up to date with Robin, follow her on Instagram at @RobinNYC

THE WELLNESS LANDSCAPE OF 2024:

F RO M V E GA N L I V I N G TO M I N D F U L P R AC T I C E S BY JILL ETTINGER It’s hard to believe we’re now several years past the peak of the pandemic. If there’s a silver lining to the Covid crisis, it’s that wellness is top of mind for a growing number of people. And there’s a good reason for that. Studies continue to point to the benefits of healthy habits like eating a plantbased diet, exercising regularly, and getting plenty of sleep. We’ve got our eyes on the top trends and habits shaping the wellness industry, and 2024 is going to be one of the most interesting, impactful years yet. From holistic healthcare to vegan living and the Blue Zones research, the trends that will shape the year ahead are diverse, yet connected by an overarching theme of sustainability, ethical choices, and mindful living.

1 MINDFULNESS MOVES BEYOND MEDITATION Mindfulness, often associated with meditative practices, is evolving to include a broader range of activities. Whether it's mindful cooking, walking, or even gaming, the objective is to cultivate a moment-tomoment awareness in all aspects of your daily life. Technology is lending a helping hand, with a growing number of apps and wearables designed to monitor mental health metrics and guide users through mindful activities. The benefits? Increased personal awareness, accountability, and reduced stress, among others. 14 | VEGOUTMAG.COM

DIGITAL DETOX RETREATS GAIN POPUL ARITY One of the biggest trends taking hold sees travelers seeking out digital detox retreats. TikTok has dubbed this concept “Monk Mode,” and with the increasing realization of techinduced stress, spending time away from devices is increasing in popularity. Think of it as quietly quitting the chaos of modernity, even if only temporarily. These getaways, often situated in nature-rich environments, provide a break from the incessant pings and notifications that govern our daily lives.

VEGAN LIFESTYLES BECOME MORE PREVALENT Vegan food has been a hot trend for years, but as any vegan will tell you, it’s a lifestyle that transcends dietary choices. And, it seems, the world is catching on. In this landscape, expect to see innovative vegan alternatives not just in food, but in textiles, home products, and even travel experiences. The emphasis is on sustainability and the ethical treatment of animals, driving a global movement that goes beyond what’s on your plate.

TAILORED WELLNESS PL ANS SEE INCREASE As we accumulate more data on individual health patterns through wearable devices and AI-powered applications, the trend is moving toward personalized wellness plans. Healthcare providers can offer more precise advice, and individuals are empowered to take control of their wellbeing with uniquely tailored solutions. You’ll see this in the increased offerings of personalized vitamin kits and digital offerings like workout and diet plans.

VEGOUTMAG.COM | 15

16 | VEGOUTMAG.COM

THE BLUE ZONES EFFECT INFLUENCES STRUCTURAL CHANGE If you missed the Netflix series Live to 100: Secrets of the Blue Zones —put it on your must-watch list. It follows Blue Zones expert Dan Buettner as he visits six spots around the world with the highest number of centenarians. Spoiler: There’s no one magical food or habit that will help you live to 100, but, rather, it’s more of an entourage effect—a range of healthy habits, community, and belief systems that all play a role. But if you don’t call one of the Blue Zones home, fear not. There’s still plenty you can do to reap the benefits, from eating more plants to spending more time outdoors and finding your purpose. This way of living will be one of the biggest trends in 2024 and for (100?) years to come.

THE SHROOM BOOM CONTINUES Mushrooms have been at the forefront of the health and wellness sector for years, and they’re not going away anytime soon. Now they’re coming at us in more ways than ever, like replacing steak, thanks to brands like Meati. But expect to see them elsewhere, too, like in your immune supplements and, in some places, in mental health care. Oregon recently legalized psilocybin—the psychedelic substance in some mushrooms—for use in certain mental health treatments.

CLEAN GOES BEYOND BEAUTY While clean beauty trends are expected to continue their upward trajectory, expect the focus to expand into “clean living.” From household cleaning products to personal care items, the demand for transparent ingredient lists and sustainable packaging will dominate the consumer's choice.

ETHICAL FITNESS OFFERINGS CHALLENGE TRADITION As with vegan food and clean beauty, fitness brands are also embracing more ethical practices. Whether it's sustainable manufacturing of athletic wear or fitness centers using ecofriendly materials, the industry is going green in a big way. Consumer decisions will hinge not just on product quality but also on the ethical standards of the company offering it.

COMPANIES SHIFT AWAY FROM PL ASTIC With its recent ban on glitter, the EU is setting a precedent for reducing microplastics. It’s also setting the stage for similar efforts across the globe. Companies are embracing plastic alternatives in bottles, cans, and packaging while hotels, resorts, restaurants, and airlines are doing their part to keep plastic use to a minimum. Not only is this better for the planet, but it’s a big win for health, too, as it helps reduce our exposure to microplastics which can accumulate in the body, leading to a number of health issues.

HOLISTIC PET WELLNESS ON THE RISE Pets are family, right? As pet ownership continues to rise, so does the focus on the wellness of our furry friends. Holistic pet care, including better-quality food options, mental health enrichment, and even pet yoga, is gaining traction. While it’s unclear whether these trends make a difference (beyond the food), if it’s bringing peace of mind to pet owners, what’s the harm, right?

VEGOUTMAG.COM | 17

EATING WITH YOUR CYCLE A GUID E T O

Nourishing Your Body Throughout the Menstrual Phases BY ANJA GROMMONS

G H R E

You’ve likely noticed the hype surrounding eating for your menstrual cycle. While more research on the connection between diet and each phase of the cycle is needed, it has been suggested that making healthful changes to your eating pattern and physical activity during these specific phases may be beneficial for symptom improvement and overall health. Although focus often hones in on the menstrual phase (period), the menstrual cycle is divided into four different phases which also include the follicular phase, ovulation phase, and luteal phase. Each phase has a very specific purpose, which results in hormone fluctuations. These fluctuations may cause notable changes in your energy along with physical and emotional health. Some menstruating individuals notice these changes more than others and may report unpleasant symptoms. While more concrete evidence is needed to make a definitive connection between diet and the menstrual cycle, you may notice symptom improvement with these phase-specific dietary changes.

Menstrual

Follicular Phase

The menstrual phase is the first stage in the cycle. This phase occurs when an egg has not been fertilized and pregnancy has not taken place. Because of this, the thickened lining of the uterus sheds, and the menstrual period begins. At this time, estrogen and progesterone levels are low and energy levels may be at their worst, so rest and relaxation are key.

Overlapping with the menstrual phase, the follicular phase begins on the first day of the menstrual period and wraps up during ovulation. During this phase, hormones signal to the ovaries to produce an egg. Although many immature eggs are released, the healthiest egg is selected and begins to mature. Both estrogen and progesterone are on the rise at this time, which causes the uterus lining to thicken again.

Phase

To compensate for blood and tissue losses during this time, adequate hydration and emphasis on ironrich foods can be of benefit. Plant-based protein, fiber-rich carbohydrates, and foods rich in vitamins C and K and omega-3 fatty acids may help combat the symptoms experienced during this phase. Limiting fried foods, alcohol, caffeine, and salt can also help reduce symptoms, especially water retention and bloating.

During this phase, your energy is likely better than it was during menstruation, so you might feel up to completing some plant-based meal prep. Focus on lean proteins, cruciferous vegetables, heart-healthy fats, and fiber-rich foods. Incorporating fermented foods may also help metabolize extra estrogen in the body. Loading up on vegan kimchi, kombucha, fermented soy, and sourdough bread can be tasty and nutritious for many reasons.

VEGOUTMAG.COM | 19

Ovulatory Phase

Luteal Phase

As estrogen rises during the previous phase, ovulation is triggered. During ovulation, the mature egg is released toward the uterus ready to be fertilized. Pregnancy may occur during the ovulatory phase, which happens near the middle of the menstrual cycle. During this phase, estrogen peaks, and both testosterone and progesterone rise resulting in improved energy.

If the egg from the ovulatory phase is not fertilized, it will dissolve. The high estrogen and progesterone levels begin to decline and the thick uterine lining prepares to shed during the menstrual period. Alongside these hormonal shifts, energy can start to decline and you may begin to experience premenstrual syndrome (PMS) symptoms.

You may opt to continue focusing on complex carbohydrates for sustained energy during this phase. Other foods to consider focusing on include cruciferous veggies, food rich in magnesium, and anti-inflammatory foods like green tea, colorful fruits and veggies, leafy greens, and olive oil.

Although PMS symptoms can be different for everyone, some menstruating individuals experience food cravings. While it may feel like your body is requesting fried, salty foods and sugary desserts, focusing on complex carbohydrates, cruciferous and root vegetables, and dark leafy greens may be a more beneficial choice. Magnesium-rich foods can also be of benefit and you may find soups and teas to be soothing during this time.

Disclaimer: The material presented here is intended to serve informational purposes regarding the topics of food, nutrition, and wellness. This content is not intended to substitute for medical advice or diagnosis.

20 | VEGOUTMAG.COM

FOODS YOU VITAMIN C Bell peppers

IRON-RICH FOODS

Citrus fruits Kiwi

Greens (spinach, swiss chard) Broccoli Grains (oats, rice) Berries Protein (tempeh, soy milk) Nuts (almonds, pistachios)

VITAMIN K

Fruit (prunes, raisins) Blackstrap molasses Collard greens Turnip greens

MAGNESIUM-RICH FOODS Greens (spinach, swiss chard) Grains (oats, brown rice)

Kale Spinach Beet greens

Protein (soy, black beans) Nuts & seeds (pumpkin seeds, almonds, cashews)

OMEGA-3 FATTY ACIDS

Peanut butter Flaxseed oil Fruit (avocado, bananas) Chia seeds Vegetables (potatoes, okra) Black walnuts Plant oils (canola, soybean) Select legumes (navy beans, edamame)

SHOULD EAT VEGOUTMAG.COM | 21

V E G A N S O N T H E S T R E E T VegOut:

A L EJA N D R A

TO L L E Y

Going vegan not only helps the animals but also contributes to your personal health and that of the planet. Whether getting more active, going low-waste, or eating more whole foods, sustainability and wellness can show up in a variety of ways in a vegan lifestyle. We spoke with a few readers across the US to learn what role these factors play for them.

What role has sustainability and wellness played in your vegan journey?

Cindy Villaseñor

she/her · Los Angeles, CA Vegan 10 years

CV: In the spring of 2013, I took an environmental science course at my community college. After learning about various environmental issues and watching documentaries, I decided to go vegan that summer. Going vegan was the first step in my sustainability journey. It had a domino effect, inspiring me to study environmental science and further expand my knowledge. This led me to engage in gardening, learn about urban farming, and attempt to grow my food at home. I also became a garden teacher, learned how to compost, and embarked on a low-waste lifestyle.

@cerowaste cindy

Danna Del Rosario

na n a d d e s a b t @plan Janani Kumar

she/her · New York, NY Vegan 6 years

DD: Before going vegan, I had no idea what I was consuming and how it affected me, the environment, or the animals. My journey to going vegan has made me incredibly aware of everything I consume, from hair products to food. Whenever I can, I shop for organic plantbased whole foods and read labels on everyday items like lotions and deodorants. I’ve learned so much about [the] impact [of my choices] on the environment, my health, and even on my family and friends. Seeing that I can inspire others to make small changes and even go vegan while improving their well-being is amazing.

she/her · San Francisco, CA Vegan 3 years

JK: Sustainability has become a motivating factor in my journey, as I have learned about animal agriculture’s impact on the planet. The word “sustainability” sounds daunting, but going vegan has helped me realize that it can start by simply changing what’s on your plate. Beyond protecting the animals and our planet, veganism is also about protecting myself. Health is our most precious commodity, and prevention is better than cure. I look forward to continuing my vegan journey, learning something new every day about bettering my health with plants or building new sustainable habits.

@thevegeta riancarnivor e VEGOUTMAG.COM | 23

INTERVIEW WITH

ChefGUY

VAKNIN Interview by Allie Mitchell / Photos Courtesy of City Roots Hospitality

Some of New York’s most popular vegan restaurants are made possible by Guy Vaknin. We’re talking about Beyond Sushi, Willow, Coletta, and the most recent addition—Anixi! Not only is this renowned vegan chef diversifying the food scene with his vegan restaurant group, City Roots Hospitality, but he’s also on the cutting edge of plant-based cuisine. From vegan Khachapuri to Spicy “Salmon” Tartare, Guy Vaknin crafts some of the most innovative dishes to date. We spoke with Vaknin to learn more about his background, culinary experience, and business goals. Keep reading for the scoop!

VEGOUT (VO): WHEN AND WHY DID YOU ADOPT A PLANT-BASED DIET? GUY VAKNIN (GV): I’ve been completely vegan for over 10 years. I actually wasn’t entirely vegan when I opened my first Beyond Sushi location 11 years ago. I ended up learning a lot about veganism from my customers! I decided to educate myself on a deeper level and felt connected to what veganism is about: caring for animals and the planet through what’s on your plate. I also got excited about testing products, ingredients, and being creative with plant-based cuisine. I haven’t looked back since. VO: HOW DID GROWING UP IN ISRAEL SHAPE YOUR PERCEPTION OF AGRICULTURE AND FOOD? GV: I had a normal Israeli childhood in the ‘80s and ‘90s— we spent most of our days outside (sans technology), and I was always intrigued by food and how it’s made. Since I was raised by a single mom, I spent a lot of time in my grandma’s house and watched her prepare food on a daily basis—I also had the opportunity to see food being processed in its natural form. Our community farmed and bred livestock, so I developed a sincere appreciation toward the origins of what we eat. Understanding the farm-to-table journey shaped my approach to ingredients and having respect for the earth, animals, and the people who work daily to put food on the plate. I didn’t have a lot of abundance growing up in this environment, but it helped me come up with creative ways to elevate humble things, and I think this is evident in my cooking style today.

26 | VEGOUTMAG.COM

VO: WHAT LED YOU TO PURSUE A CAREER IN THE CULINARY ARTS? GV: My upbringing in Israel gave me such a passion for food and cooking, so it was an easy decision. VO: TELL US ABOUT YOUR EXPERIENCE ON HELL’S KITCHEN. WHAT WAS THAT LIKE TO BE ON A HIGHPRESSURE COOKING SHOW? GV: It was a long time ago now—over 10 years ago. It was a great experience working with Gordon Ramsay and alongside other talented chefs. It was definitely a tough environment. I like to push myself to try new things, and I perform much better when I’m able to go at my own pace and be creative. That’s why I love working for myself! VO: SHARK TANK REALLY PROPELLED YOUR BUSINESS, AND YOU NOW OWN SEVERAL OTHER VEGAN RESTAURANTS ACROSS THE CITY. WHAT LED TO THE OPENING OF BEYOND SUSHI IN NYC, AND WHAT INSPIRED EACH OF YOUR NEW VENTURES? GV: Beyond Sushi is one of the longest-standing vegan restaurants in NYC and has evolved over the years—it started as a 12-seat hole-in-the-wall and grew to seven locations right before the pandemic. We wanted to create an accessible, unique, and innovative answer to vegan sushi. From a chef’s perspective, sushi is the perfect vessel to bring fresh ingredients and creativity to the plate. After the pandemic, I decided to diversify the business and create new concepts with a focus on full-service dining destinations. In addition to Anixi, Coletta, and Willow, there are three Beyond Sushi locations still operating.

VO: You now own several other vegan restaurants across the city—Willow, Coletta, and Anixi. What inspired each of these ventures? GV: I wanted to create dining destinations that are each focused around different types of cuisine, with an innovative food and beverage menu from the specific region and unique atmosphere. The inspiration for Willow was taking American bistro classics and elevating them in terms of presentation and flavors. I wanted the space to be cozy, inviting, and have a neighborhood feel. For Coletta, I wanted to bring a new spin on Italian cuisine with interesting appetizers, housemade fresh pastas, brick-oven pizzas, and a gorgeous bar. Our Chef de Cuisine, Mario Buccalleti, has brought his amazing expertise in Italian cooking to our menu. We’re always bringing new specials to this location and experimenting with cutting-edge ingredients. Anixi is our latest restaurant that features flavors from Greece, Turkey, Lebanon, and Syria. These flavors are much closer to home for me, and they speak to my heritage and what I grew up eating. Anixi pulls traditional dishes from the Eastern Mediterranean and incorporates modern vegan ingredients and preparations. The location is a gorgeous and historic space that’s full of incredible original details like wrought ironwork, marble walls and flooring, and a wine cellar. It’s truly a fine dining experience. I will note—we’re not stopping here! We’re developing new concepts and scouting for our next location right now, so stay tuned to watch our newest vision come to life. VO: What do you hope to achieve through your vegan restaurant empire? GV: I want to change the way people think about vegan food. Your choice about what’s on your plate matters—it matters for your health, the planet, and the animals that we share it with. I want to show that eating plant-based is not a culinary “death sentence”—it’s an opportunity to expand your palate, experiment, and be creative. I let the food speak for itself and showcase vegan food in a positive and delicious way. I believe this approach will bring more and more people to veganism, and make a huge impact. VO: Can you share a piece of advice for any vegan business owners struggling to make ends meet? GV: Find your niche and stick with that. What are people looking for? Perfect your specific craft and become the destination for that experience. Don’t try to do too much! Streamline your operations and build a community around your niche. There’s so much opportunity out there, but you have to stay focused.

Quick Bites! MOST UNDERRATED INGREDIENT: Olive oil. Using high-quality olive oil makes a world of difference, and so many folks don’t realize it! DISH YOU PLAN TO VEGANIZE NEXT: Duck confit FAVORITE CITY FOR VEGAN FOOD: New York City, of course! GO-TO SONG IN THE KITCHEN: I listen to lots of music from Latin America with my chefs. It’s always a fun time.

VEGOUTMAG.COM | 29

y l d n e i r F t e g d u B

WFPB GROCERY HAUL AT WALMART BY ANJA GROMMONS

At the end of the day, the concept of wellness is unique, and its interpretation differs from person to person. For some, wellness may entail sweating it out at hot yoga each week, while for others it may include swapping out beauty products for healthier alternatives. And, for some, following a whole food plant-based (WFPB) diet is the foundation of their wellness journey. Following an eating pattern rich in whole foods has been linked to many health benefits. Plus, we likely all have heard the anecdotes of others noting how much better they feel eating this way. So, if you’re thinking of trying out a less-processed diet or you’re a seasoned WFPB pro, we’ve got a grocery haul for you! From lentil pasta and dried fruits to cauliflower rice and snack bars, check out the minimally processed food finds we’ve been loving from Walmart!

30 | VEGOUTMAG.COM

GREEN GIANT RICED VEGGIES CAULIFLOWER MEDLEY

MAUNA LOA MACADAMIA NUTS

ISO a simple, salty snack to pair with fresh fruit? These roasted macadamia nuts are coming to your rescue! Keep these nuts on hand and snag a few whenever the mood strikes.

Who said a whole food plant-based diet needs to be difficult? Having better-foryou convenience items on hand, like this frozen cauliflower rice medley, is the key to success!

LUNDBERG WILD BLEND RICE

PITAYA FOODS FROZEN PASSION FRUIT BITE-SIZED PIECES

Looking to jazz up your homemade smoothie bowls? Try passion fruit! Adding sweet and sour flavors to homemade creations, these single-ingredient frozen puree pieces will blow you away!

Whole grains FTW! The Wild Blend Rice from Lundberg is an absolute pantry staple. Use it as a base and top with vegetables, protein-rich legumes, and a simple sauce for a fuss-free meal.

LARABAR APPLE PIE FRUIT & NUT BARS

For an on-the-go, nutritious snack, we reach for Larabars. Made with simple ingredients like dates and nuts, what’s not to love? Stock up on the Apple Pie flavor—you won’t regret it.

RED STAR SAVORY NUTRITIONAL YEAST FLAKES

Lovingly referred to as “nooch,” the nutritional yeast from Red Star is a must-have for WFPB eaters. Hey, we don’t make the rules. When you need a nutty, cheesy ingredient, this is it!

GREAT VALUE ORGANIC CHIA SEEDS

Leave it to Walmart’s store brand, Great Value, to come through with the pantry staples we all love. These organic chia seeds work wonders in baked goods, puddings, smoothies, and beyond!

FOOD FOR LIFE ENGLISH MUFFINS

Breakfast is served! Top these vegan whole grain English muffins from Food for Life with a simple spread or get creative and whip up a whole food plant-based brekkie sandwich.

BIGS SIMPLY SALTED PUMPKIN SEEDS

GOGO SQUEEZ FRUIT & VEGGIEZ POUCHES

Made with homestyle roasted pumpkin seeds and salt, the BIGS Simply Salted Pumpkin Seeds are a WFPB go-to! Simply top your smoothies, soups, and salads with a delightful crunch!

PALMINI HEARTS OF PALM LINGUINE For a whole food pasta alternative, give this Palmini Hearts of Palm Pasta Linguine a try! Simply drain the liquid, combine it with your favorite pasta sauce, heat, and enjoy. Dinner is done.

Toss one of these GoGo Squeez Fruit & Veggiez Pouches in your bag and head out! Made with fruit and vegetable purees, these plantbased pouches are an easy way to stay fueled on the go.

BAREORGANICS GOJI BERRIES

If you’re looking for a WFPBcompliant swap for your go-to gummy candies, this might be what you need. These sweet and chewy sun-dried berries are great for snacking and garnishing alike.

BIRDS EYE STEAMFRESH WHOLE GRAIN BROWN RICE

BEAR FRUIT ROLLS

Feel good about treating yourself to a sweet bite with BEAR Fruit Rolls! While there are many flavors on the Walmart shelves, the Strawberry Raspberry flavor is where it’s at if you ask us!

When it’s dinnertime and you aren’t sure what to make, start with this super convenient steamable brown rice! Transform it into a soup, burrito bowl, stir-fry, or whatever you like.

BARILLA RED LENTIL PENNE

Made with only one ingredient, red lentils, this protein-packed pasta is a dinnertime go-to. Try this gluten-free pantry must-have for yourself! Snag a box next time you’re shopping at Walmart.

MARY’S GONE CRACKERS SUPER SEED EVERYTHING CRACKERS

Made with better-for-you ingredients like whole grains, organic seeds, and simple spices, these crunchy crackers belong in your WFPB rotation. Pair with homemade dips for the full effect.

BARE BAKED CRUNCHY APPLE CHIPS

OCEAN’S HALO NORI SEAWEED

For a whole food sushi moment, the Ocean’s Halo nori sheets are a must! But if rolls aren’t your thing, try a plant-based sushi bowl with whole grain rice, fresh vegetables, and chopped nori!

You can catch us crunching on these baked apple chips all day long! And with apples as the only ingredient, these better-for-you snacks are WFPB-friendly! Three cheers for snacktime!

NASOYA ORGANIC SUPER FIRM TOFU

DYNASTY WATER CHESTNUTS

Looking for some whole food plantbased-compliant crunch? Add these Dynasty Sliced Water Chestnuts to your list. We love the texture these aquatic veggies bring to our salads and stir-fries.

Made with organic soybeans, the Nasoya Organic Super Firm Tofu is always on our Walmart shopping list. We love cubing it and popping it in the air fryer for major crispiness.

DATE LADY PURE DATE SYRUP

Perfect for sweetening oatmeal, baked goods, homemade granola, and more, the Date Lady Pure Date Syrup contains only one ingredient—organic dates! You know we love to see it!

POM WONDERFUL POMEGRANATE FRESH ARILS

Major kitchen hack alert! Let Pom Wonderful do the dirty work for you by purchasing the prepackaged fresh arils. That’s right, no more staining your wardrobe by cutting your own poms.

GREAT VALUE ORGANIC TRI-COLOR QUINOA

GREAT VALUE PITTED DEGLET NOOR DATES

If you’ve had enough brown rice and whole grain pasta lately, give this fiber-rich Organic Tri-Color Quinoa from Walmart’s store brand a go! Use in soups, stews, salads, and so much more!

Life is sweet with these pitted dates! Not only are these convenient fruits a simple snack, but they are also perfect for sweetening up baked goods, homemade nut milk, and so much more!

WHOLLY AVOCADO MINIS Made without preservatives, Wholly Avocado Minis make a great WFPB addition to your diet. From easy avocado toast to black bean and sweet potato burritos, everything tastes better with a little avo!

WEST LIFE ORGANIC UNSWEETENED SOY MILK

ISO a non-dairy milk free from unnecessary ingredients? Try the West Life Organic Unsweetened Soy Milk. Organic soybeans and water are the only two ingredients here!

THAI KITCHEN COCONUT MILK

SMUCKER’S NATURAL CREAMY PEANUT BUTTER

ICYMI, not all peanut butter varieties are created equal. But the Smucker’s Natural Creamy Peanut Butter reigns WFPB supreme. Made with just peanuts and a little salt, this PB is a winner!

RIND SNACKS DRIED FRUIT

Made from upcycled ingredients, RIND Snacks Dried Fruit is a nutritious and sustainable snack to choose. As the brand says, “Keep it real and eat the peel!” We love using these in DIY trail mix.

Fresh curries, pasta sauces, and tropical desserts, oh my! The Thai Kitchen Coconut Milk is a versatile pantry good to have on hand. Plus, the unsweetened variety contains only two ingredients—coconut and water!

DOLE BERRIES ’N KALE FROZEN FRUIT AND VEGGIE BLEND

Pair this frozen smoothie blend with your favorite dairy-free milk variety and let’s get blending! This frozen mix easily transforms into drinkable smoothies and decked-out smoothie bowls alike!

GREAT VALUE FAT-FREE REFRIED BEANS

Walmart is giving us something to taco ‘bout! Made with simple ingredients, the Fat-Free Refried Beans are a great protein-packed canned good to keep on hand for easy, nutritious dinners.

WASA MULTI-GRAIN CRISPBREAD Made from a variety of whole grains, these shelfstable crisps are the perfect better-for-you way to enjoy homemade dips and spreads. Think mashed avocado, peanut butter, and chia jam.

Living, Thriving, and Inspiring Hope in a Non-Vegan World: Insights from a Vegan Psychologist BY SHRIYA SWAMINATHAN

In a world where social norms and culinary landscapes are often dominated by animal-based fare, embracing a vegan lifestyle can be both inspiring and challenging. The decision to incorporate more plants into one’s diet is a step toward a more compassionate, sustainable existence. Yet, navigating the intricacies of a non-vegan world can present its own set of challenges. From deciphering restaurant menus and addressing well-intentioned but sometimes frustrating questions from friends and family to experiencing discomfort when seeing animal products served at the table, there are hurdles that may take a toll on our mental health. Rest assured that the rewards of living in harmony with your values and the planet are immeasurable. You’ll discover a new community of other plantbased individuals who offer a safe space and can make your vegan existence more joyful. You’ll gain the understanding that you are a hopeful, optimistic individual doing your best to live and lead with kindness. But, how do you make and maintain the transition without burning yourself out and sacrificing relationships with the non-vegans in your life? After all, most of us weren’t born vegans and might be quick to lose perspective of our own personal journeys as we seek to encourage and welcome our peers into making more compassionate, sustainable choices. So, are there tips or tricks to preserving your wellbeing as a vegan in a non-vegan world? Clare Mann, author of the bestselling book, Vystopia: The Anguish of Being Vegan in a Non-Vegan World, offers her expert insights.

VegOut (VO): What does it mean to be vegan in a non-vegan world? Clare Mann (CM): In 2018, I coined the term "vystopia" to encapsulate the distress experienced by individuals who learn about the systemized and normalized harms toward animals in our society and adopt a vegan lifestyle. It is a unique form of anguish distinct from the challenges faced by merely adjusting one’s dietary choices, as it centers the experiences of the animals. However, being vegan offers substantial advantages—aligning our actions with our values not only improves our health but also enhances mental clarity, instills hope, and with that, fosters a sense of ease. Embracing a vegan lifestyle empowers us to be catalysts for change in a world desperately in need of greater compassion. It allows us to extend an invitation to a kinder way of living for all. VO: Why is it important to address the phenomenon of vystopia within the context of mental well-being? CM: Vystopia is not a mental illness; rather, it's a normal response to the revelation of how we have unwittingly participated in and supported systematic cruelty against animals. However, healthcare professionals like doctors, psychologists, and psychiatrists who are not vegan and haven't experienced this awakening may sometimes misinterpret a vegan's behavior. Therefore, it becomes essential to have a recognized term for the common emotional reactions—like anguish, anxiety, and depression— that individuals experience when confronted with the plight of animals, allowing us to differentiate them from other psychological concerns.

VO: What advice do you have for vegans seeking mental health support when most therapists out there are not vegan? CM: Finding a sense of community is vital—be it in person or online. Joining animal advocacy groups that best resonate with your personality and mission offers opportunities to connect with like-minded individuals who offer support to vegans through various means such as discussions, small group gatherings, and social interactions. Some of these groups even provide access to vegan psychologists and counselors who specialize in assisting activists dealing with vystopia and the unique challenges of engaging with those who may not comprehend the motivations for living a vegan lifestyle. VO: When interacting with non-vegan family and friends, what are useful tips to maintain a respectful yet impactful conversation? CM: Always remember, your family is not inherently bad. They are [often] good-hearted individuals who may not fully understand the extent of what they support. Approach the situation with respect. Recognize that vegans are not the sole bearers of values at the table; everyone brings their beliefs into play. Show consideration for the things that hold significance to them. Instead of confrontation, offer to share information about your collective growth and learning journey. Highlight that as we become more informed, we can all make more enlightened choices together. Engage in open-ended conversations to gain insight into why they make the choices they do and what matters most to them. Share personal anecdotes about the positive transformations in your life since embracing a vegan lifestyle. Avoid resorting to shame or anger. Instead, emphasize the importance of kindness and avoiding harm. While underscoring the detriments to health arising from animal-based diets, express your genuine wish for their well-being, VO: If dining at a table where animal products are being served triggers us, what can we do to preserve ourselves and our relationships with those at the same table? CM: It’s important to take a deep breath and avoid launching into discussions about animal cruelty at the dinner table, as it often meets with significant resistance. Instead, allow people to naturally inquire about your food choices. When such questions arise, refrain from immediately delving into the ethical aspects. Instead, you can say something like, “I’ve learned a lot about the food industry, and it was quite eye-opening. I’d love to share it with you sometime, but right now, let’s enjoy our time together. We can chat about it afterward.” VO: What are some psychological issues individuals experience on their journeys toward a vegan lifestyle? CM: Disparities naturally arise when an individual decides to make a change in collective behaviors, such as dietary choices, which significantly deviate from the norm within their social circles. Often, this decision is met with resistance, including ridicule, undermining, or criticism from others. This can lead to feelings of being misunderstood, self-doubt, anxiety, and even depression. During the transition to a vegan lifestyle, that not only entails one’s diet, but also choices related to clothing, products, and entertainment preferences, one can encounter challenges. However, failing to align your actions with your values and the commitment to avoid causing harm can also result in personal anxiety and, in some cases, depression. To stay true to yourself, it’s essential to learn effective communication strategies and recognize that everyone begins as a pre-vegan until they choose to adopt a vegan lifestyle.

VO: What are some strategies for overcoming vystopia? CM: Recognize it. Acknowledge that what you’re feeling is entirely normal. Embrace the emotions that arise when you confront the realities of animal suffering and the shifts in your relationships with friends and family. Your primary focus should be on strategies for navigating this distress and prioritizing your well-being—including your diet, sleep, exercise, meditation, and downtime. By doing so, you’ll establish a sturdy foundation for the next phase: improving your communication with yourself, fellow vegans, and the non-vegan world. As you work through these aspects, you’ll not only enhance your existing relationships but also forge new connections. Ultimately, you’ll discover a way to contribute to the solution, actively participating in the journey toward a vegan world. Based on my personal experience and my interactions with numerous others, I’ve learned that true relief from vystopia can only be achieved when we take action to create a kinder world and true liberation for all beings—animals and humans. VO: How can the vegan community offer a welcoming space for the veg-curious? CM: Be supportive and generous and remember that you were once not vegan. Some people find that changing their actions following an awareness of the need to change is more difficult than it may be for others. So, be patient and kind, and be the vegan you wish you had met before you became vegan.

About Clare Mann Clare Mann is an Australian-based vegan psychologist, communications trainer, and animal rights campaigner. She consults with people all over the world to help address the personal and social challenges of being vegan while living in a non-vegan world. Mann is the author of numerous books, including, Vystopia: The Anguish of Being Vegan in a Non Vegan World (2018), and The Myths of Choice: Why People Won’t Change and What You Can Do About It (2019). She offers in-house and online training programs to help vegans develop the skills to advocate effectively, live more meaningfully, and learn how to be part of the solution to create a more compassionate world. Mann speaks at events and festivals around the world and has regularly appeared in the press and on TV. As an experienced keynote speaker, Mann is regularly sought out to present at vegan and animal rights conferences, rallies, and festivals. She is also the co-founder of Vegan Voices, a free 30-day video communications training for vegans, as well as cocontributor to the Vegan Education Australia (VEA) platform. She works with animal protection agencies globally to assist them in advocating more effectively. VeganPsychologist.com