Going Vegan? Avoid These Unhealthy Mistakes
OK so, there is this Nigerian woman who goes by the name EfikZara. She's got an Afro that is absolutely mind-blowing—like for real, for real. She's gorgeous and kind-of puts me in the mindset of the actor DeWanda Wise with a vibe that is sorta like another YouTuber, nappyheadedjojoba (who I featured last year in the article "Single Minded: So, What If You Like Dating But DON'T Desire Marriage?"). Anyway, as I was checking out EfikZara's video "Why The Natural Hair CULT (Community) is TRASH...? WILL I QUIT?", I noticed a comment that was made by a viewer who goes by Daytime Vegan:
"I feel this way about the vegan community. It has become a cult that spews hate to anyone who isn't a purist vegan eating salads and smoothie bowls every day. Don't dare eat a vegan frozen pizza or cook with oil or even THINK about leaving veganism. Many vegans will come for your blood. It really is exhausting."
(I know, right? She's also got some pretty counter-cultural thoughts on hair grease, too. You can check those out here.)
I'm not a vegan or vegetarian, but with headlines like "Hundreds of thousands ditching meat as part of January vegan resolutions that will continue through the year, campaigners say," I think that it's super-important to not only acknowledge the ever-growing vegan community, but to provide it the support it needs. Part of what comes with that is offering knowledge. So today, let's dive into some common mistakes that many vegans make.
The first one would be what Daytime Vegan said. If you want to be a vegan, cool. But just like I'm sure you don't want anyone cramming their philosophies or way of life down your throat (see "How To Respect Someone's Path When It's Nothing Like Your Own"), it's important to extend that same courtesy to others---even when it comes to diet.
That said, as far as your health goes, it's not enough to just think that if you totally abstain from animal products, you're all good. Believe it or not, there is such a thing as being an "unhealthy vegan", and here are some of the main ways that people end up becoming one, sometimes without having a clue.
1. Not Getting All The B12 You Need
I'm someone who is borderline anemic. Something that totally turned that around for me is taking a B12 supplement. Not only is B12 something that helps to prevent megaloblastic anemia, it also maintains your nerve and blood cells, supports bone health, and can help to keep depression-related symptoms at bay.
The reason why this tops the list of vegan-related mistakes is because there are more and more articles coming out like "A doctor is warning vegans not to believe internet rumors that vitamin B12 is unnecessary" due to the fact that many vegans are not intentional about getting enough of this vitamin into their system. You can avoid being one of them by taking a daily supplement. Or, you can eat more foods rich in B12. It's true that it's easiest to find B12 in fish and dairy, but fortified cereals and some plant-based milk alternatives including hemp, cashew and coconut milk are good vegan sources too.
2. Not Getting Enough Calcium, Either
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A lot of us grew up hearing that dairy was the best way to get the calcium that we need. Personally, I never got why humans seem to be the only mammals who not only drink another mammal's milk but continue to do it well into adulthood. As if that ain't enough of a reason to reconsider consuming it, dairy also gets major side-eye because it can cause body inflammation, raise insulin levels, increase mucus production, and it comes with a certain amount of cancer risks. I mean, it's not like you can't get all of the calcium that you need without milking a cow.
Almonds, kale, broccoli, oranges, chia and sesame seeds, amaranth grain and spinach are just some of the non-dairy options that are calcium-rich.
And, of course, this is a mineral that also comes in supplement form if you'd rather go the "pill a day keeps the doctor away" route.
3. “Overdosing” on Protein
One of the biggest concerns that a lot of newbie vegans have when they are transitioning over to a vegan lifestyle is if they'll be getting enough protein. While protein is certainly essential in order to build and repair body tissue, grow hair and nails, and make pretty much all of the body chemicals within our system, you don't need as much as you probably think that you do. If a man gets around 56 grams on a daily basis and a woman takes in 46 grams (which is around 10-15 percent of your daily caloric intake), everything should be all good.
And just how can you know if you are low-key overdosing on protein? Headaches, digestive issues, nausea, dehydration and fatigue are some of the signs. So, if you've been eating a ton of oats, corn, potatoes, cauliflower, Chinese cabbage, sundried tomatoes and/or artichokes and you've been experiencing any of these symptoms lately, scale back a bit. If you start to feel better, chances are, you did take it a little too far on the vegan protein tip.
4. Eating Way Too Much “Vegan” Junk Food
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I remember watching an episode of Beverly Hills, 90210 back in the day where Brenda declared that she was a vegetarian and shamed her family for eating beef, only for her brother Brandon to call her out for wearing a leather jacket. That's what I think of whenever a vegan friend of mine is piling up on junk food. Not eating meat doesn't mean you can't still overdo it when it comes to sugar, sodium and Lord knows what else.
If you're not sure if you are someone who falls into the "junkie vegan" category, you might want to read "Are You a Junk Food Vegan?" in its entirety. A simple way to know is based on something that was referenced in the article: "A junk food vegan is a vegan who regularly consumes highly processed foods which are primarily made in science labs." Yep, that's about it in a nutshell. Another article that breaks down some vegan junk food that needs to be replaced with some healthier alternatives is "10 Vegan Foods That AREN'T Healthy—And What to Eat Instead".
Remember, just because you might not eat steak or chicken wings, that doesn't mean those veggie chips and dairy-free cookies can't raise your blood pressure too.
5. Or Eating Way Too Many Meat Substitutes
I guess if you're a vegan, strictly for environmental reasons, I get why you would constantly be on the lookout for foods that have a taste and texture similar to meat. But other than that, I would like to hear in the comment section why someone would give up meat and then want something that's as close to it as possible. I mean, it's not like a lot of these meat substitutes out here ain't loaded with sodium, processed chemicals, and a high price tag. It's also not like there aren't plenty of articles out in cyberspace suggesting that you avoid "fake meat" as much as possible (see "The trouble with fake meat", "The Foods You Should & Shouldn't Be Eating On A Plant-Based Diet" and "Are Meat Substitutes Bad For You Or What?"). Does this mean that you can never have an Impossible Whopper for lunch? I don't think that's the conclusion. Just make sure that you do all things in moderation. Fresh fruits and veggies are always gonna be better for you than a burger—no matter what form it comes in.
6. Not Taking in Enough Calories
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Something that a lot of people overlook is, when you decide to go without meat and dairy, that means you are also going without fat in your diet. This means less calories which means you actually need to eat more. When you take into account that veggies and fruits consist of a lot of water and fiber, you're probably not getting nearly as many calories as meat-eaters do; especially if you're eating the way you always have.
Here's the deal. If you want to maintain your current weight, as a woman, you need somewhere around 2,000 calories a day (1,500 if you wish to lose about a pound a week). Men need about 2,500. Apples, carrots, cucumbers, garlic, grapefruit and peppers are extremely low in calories. So, until you get used to what foods can give you the daily caloric intake that your body requires, you might want to refer to a calorie chart (like this one), just so you can get used to your new calorie intake normal.
7. Becoming Iron Deficient
Something else that meat does is provide a good source of iron. You can actually eat a 4 oz steak and get about 20 percent of the iron that your body needs for the day. So, as a vegan, just make sure that you've got some 100 percent grape juice, dark leafy greens, lentils, asparagus, sweet potatoes, raisins or dried apricots around. Otherwise, you could end up with brittle nails, shortness of breath or even a damaged immune system.
8. Forgetting All About Omega-3 Fatty Acids
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One of the most important reasons to make sure that you've got some omega-3 fatty acids in your system is so that you can protect your heart. It's proven that these acids help to slow down the development of plaque around your arteries, reduce the chances of you having a heart attack or stroke, and can even lower your blood pressure. I personally take them in supplement form because they're really good at keeping my skin and hair moisturized; studies also say that they can protect us from UV damage too.
I must admit that omega-3 capsules are a little on the large side. So, if you'd prefer to get this nutrient via your diet, since salmon isn't your thing, try the following—walnuts, flaxseeds, hemp seeds, chia seeds, spinach, brussel sprouts and purslane (which is basically a weed that can be treated just like lettuce).
9. Not Doing Enough Research on Different (Health-Conscious) Recipes
The folks that I know who flip-flop back and forth when it comes to whether they are a practicing vegan or not, they typically struggle due to sheer boredom. That's why this point also makes the health-related vegan mistakes list. Think about it—if you are vegan in order to detox your system or because you think it would be better for you overall, it's important that you find healthy recipes that will keep you committed to your health plan.
If you're currently seeking some inspiration, our article "15 Vegan Soul Food Dishes That'll Make You Rethink Meat" can help you out. I also recommend that you check out sites like Blacks Going Vegan, Veggie Soul Food and downloading the Black Vegan Tube app; it's an app that is totally free and offers support and info to people within the Black vegan community (their IG handle is @blackvegantube). Some vegan chefs that you might want to start following include Rachel Ama (@rachelama_), Jenné Claiborne (@sweetpotatosoul), Bryant Terry (@bryantterry), Stacy Dougan (@simplypurely) and Shauna (@Blaq.Vegan). The more you learn, the more exciting veganism can become for you.
10. Not Having a Grocery Budget
Yep. I sure did put this on the health list. If you're spending so much money on food that you can't pay your rent, I think that could lead to an anxiety attack, at the very least. Shoot, the last time I went to Whole Foods (which was just a couple of weeks ago), I spent almost $50 on three cartons from the hot bar (one was vegan collards, by the way), so y'all can't convince me that veganism is a cheaper route to go. Still, I will agree with the stance that it can be more affordable than a lot of us think if there is a budget in place, less "brand names" are purchased, and there's a commitment to cook from scratch. For instance, instead of always buying a Beyond Meat Beast Burger, take out a weekend to learn how to make your own black bean burger instead. And, rather than always being up in Whole Foods, take a stroll through your local farmers market.
Hmph. Come to think of it, if budgeting is something that you keep fumbling on, maybe going vegan can change all of that. There is no way that you can be a "good vegan" without preparing a grocery list beforehand and, if you want to come home with more than one shopping bag, you need to set some money aside. Anything that can make you responsible with money has got to be at least worth trying. Yeah…I'll think about it (wink).
Want more stories like this? Sign up for our newsletter here and check out the related reads below:
How I Transitioned My Meat-Loving Family To A Vegan Diet
10 Foods You Should Eliminate From Your Diet If You're Trying to Lose Weight
How To Stan For Your Newly Vegan Homegirl Like She's Beyonce
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next October (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
This Black Woman-Owned Creative Agency Shows Us The Art Of Rebranding
Rebranding is an intricate process and very important to the success of businesses that want to change. However, before a business owner makes this decision, they should determine whether it's a rebrand or an evolution.
That's where people like Lola Adewuya come in. Lola is the founder and CEO of The Brand Doula, a brand development studio with a multidisciplinary approach to branding, social media, marketing, and design.
While an evolution is a natural progression that happens as businesses grow, a rebrand is a total change. Lola tells xoNecole, "A total rebrand is necessary when a business’s current reputation/what it’s known for is at odds with the business’s vision or direction.
"For example, if you’ve fundamentally changed what your product is and does, it’s likely that your brand is out of alignment with the business. Or, if you find your company is developing a reputation that doesn’t serve it, it might be time to pump the brakes and figure out what needs to change.
She continues, "Sometimes you’ll see companies (especially startups) announce a name change that comes with updated messaging, visuals, etc. That usually means their vision has changed or expanded, and their previous branding was too narrow/couldn’t encompass everything they planned to do."
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The Brand Doula was born in 2019, and its focus is on putting "the experiences, goals, and needs of women of color founders first," as well as brands with "culture-shifting missions."
According to Lola, culture-shifting is "the act of influencing dominant behavior, beliefs, or experiences in a community or group (ideally, for the better)."
"At The Brand Doula, we work with companies and leaders that set out to challenge the status quo in their industries and communities. They’re here to make an impact that sends ripples across the market," she says.
"We help the problem solvers of the world — the ones who aren't satisfied with 'this is how it's always been' and instead ask 'how could this be better?' Our clients build for impact, reimagining tools, systems, and ways of living to move cultures forward."
The Brand Doula has worked with many brands, including Too Collective, to assist with their collaboration with Selena Gomez's Rare Beauty and Balanced Black Girl for a "refresh," aka rebrand. For businesses looking to rebrand, Lola shares four essential steps.
1. Do an audit of your current brand experience — what’s still relevant and what needs to change? Reflect on why you’re doing the rebrand in the first place and what success would look like after relaunching.
2. Tackle the overall strategy first — before you start redesigning logos and websites, align on a new vision for your brand. How do you want your company to be positioned moving forward? Has your audience changed at all? Will your company have a fresh personality and voice?
3. Bring your audience along the journey — there’s no need to move in secret. Inviting your current audience into the journey can actually help them feel more connected to and invested in your story, enough to stick around as changes are being made.
4. Keep business moving — one of my biggest pet peeves is when companies take down their websites as soon as they have the idea to rebrand, then have a Coming Soon page up for months! You lose a lot of momentum and interest by doing that. If you’re still in business and generating income, continue to operate while you work on your rebrand behind the scenes. You don’t want to cut existing customers off out of the blue, and you also don’t want so much downtime that folks forget your business exists or start looking for other solutions.
While determining whether the rebrand was successful may take a few months, Lola says a clear sign that it is unsuccessful is negative feedback from your target audience. "Customers are typically more vocal about what they don’t like more than what they do like," she says.
But some good signs to look out for are improvements in engagement with your marketing, positive reviews, press and increase in retention, and overall feeling aligned with the new branding.
For more information about Lola and The Brand Doula, visit her website, thebranddoula.com.
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Astrologers Swear By Dressing Like Your Venus Sign—Here’s How To Do It
If there was a way you could express yourself in the most aligned, harmonious, and beautiful-to-you way, would you do it? If you knew what colors look best on you, what fashion styles express your personality the best, and what hair or beauty tricks enhance your aura, would you trust Astrology more? This is what Astrologers have been teaching clients and students for years, and it’s easier than you think to dress like and align with your Venus Sign.
What Does Your Venus Sign Mean?
Your Venus Sign represents what sign the planet Venus was in when you were born. It signifies how you express yourself in love, how you receive love, what you are attracted to, and what people are drawn to in you. It also represents beauty, what styles look the best on you, and how you can attract admiration, success, and love.
Dressing like your Venus Sign has been trending on TikTok and social media as of late, but this is not a new phenomenon. Venus is the planet of love, beauty, creativity, art, and finances, and has been influencing the world of fashion forever.
Your Venus Sign is your personal aesthetic and learning more about it can help you discover aspects of yourself you weren't sure of or what to know better and enhance in your life.
Certain trends become more popular during certain Venus transits, and certain celebrities also make fashion trends more popular, in which these fashion trends match their Venus signs well. Rihanna is a great example of this, as when you think of her and her style you think reds, sexy, edgy, tomboy-ish sometimes, and not afraid to take risks. Her Venus in Aries explains her fashion taste and femme fatale energy well and also aligns with her lingerie line Savage x Fenty.
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Every Venus sign is different in what they look best in, and what type of colors, accessories, and beauty tricks reflect their natural energy and aura.
Fire Venus signs tend to look best in bold colors and often feel beautiful in reds or yellows. Air Venus signs love a flowy look and look their best in blues or lavenders. Water Venus signs have a dynamic style and are more drawn to wearing darker colors like black and gray. Earth Venus signs have a taste for the luxurious and are drawn to earthy tones, faux fur, and jewel-town jewelry.
Connecting with your Venus sign is like having your own personal stylists, and it’s all about working with what the stars have given you.
Read for your Venus sign below for a more in-depth view of dressing like your Venus sign.
VENUS IN ARIES
AriesWith a Venus in Aries, everything that makes you unique and different is what you are going to want to highlight. Venus in Aries should take risks with their style, and should not try to pay attention too much to trends. You ARE the trendsetter, let people get inspired by you and the style you come up with or uniquely wear. Venus in Aries looks best in deep reds, yellows, oranges, and also just a simple all-white or a monochromatic look.
Whatever you feel the most sexy, confident, and dominant in is what you should wear. Aries Venus are iconic in the fashion industry and are the people that come with timeless looks.
VENUS IN TAURUS
TaurusVenus in Taurus has an expensive taste and rightly so. You are more of the type of person to spend extra on fashion and luxury items because you believe it’s a good investment. With a Venus in Taurus, you would look well in earthy tones, but accessories are going to be the highlight of any look. Gold jewelry, statement pieces, and bright accessories are favored. Your style borders comfy with fashion, and you have a way of executing the perfect balance here. You are also aligned with fabrics and material and a good chiffon top in a soft pastel or earthy tone would be perfect for you.
VENUS IN IN GEMINI
GeminiWith your Venus in Gemini you are the type of person to have a shock factor with your style as you typically wear things people may not expect or that don’t necessarily align with your personality in any one way. Venus in Gemini can rock any color and typically has a more maximalist aesthetic. There is nothing as “too much” for a Venus in Gemini and you should focus on maximizing your look with an extra coat, color, texture, or style within another.
Your look should highlight your fun, outgoing, and light-hearted nature and have a balance of form-fitting and more lax, flowing clothes. The colors that look best on you are the colors you would see in the sky like blues, whites, yellows, as well as stripes, polka dots, and fun patterns.
VENUS IN CANCER
CancerVenus in Cancer has a nostalgic fashion taste. If you have a certain era or time period you are more drawn to fashion-wise, you should highlight that. Venus in Cancer looks best in deep colored tones like black and dark blue, but also draws a lot of attention to them in light pinks, off-whites, and light blues as well. Fashion styles that enhance their aura are soft materials like silk and velvet and they look the best in vintage styles and silhouettes. Dresses, blouses, pearls, and romantic looks that align with their romantic heart work well for Venus in Cancers.
VENUS IN LEO
LeoVenus in Leo needs to shine in love and their fashion. They want all eyes on them and prefer to be adored and recognized wherever they go. This is why their fashion sense needs to stand out and they often look best in bright and bold colors, a lot of jewelry, gold, and big or eye-catching hair. Venus in Leos often look beautiful in yellow and also turn heads in reds, black, and gold.
They have a more sexy style and aren’t afraid to show skin if they feel like it. Venus in Leos shine when they are embracing their maximalist and loving character, and making a bold statement with their fashion. Hair is everything for a Venus in Leo, and they are often known for their hair or stand out in some way with this and should highlight it.
VENUS IN VIRGO
VirgoVenus in Virgo is all about a classy, put-together, and not-too-flashy style. They look best in both business and casual styles, and overall they align with authenticity in fashion. Whatever they are feeling that day is what they are going to wear, and they often take on many different looks in fashion. Venus in Virgos looks best in whites, off-whites, coral, green, and earth tones. They know how to make a pair of jeans look like a luxury item and often have a coastal aesthetic.
Venus in Virgos have a more minimalist style and would look good in a basic tee, blazer, and sneakers. Whatever Venus in Virgo is wearing, their confidence will be the most important thing they have to make them shine as they can get overly fixated on the details.
VENUS IN LIBRA
LibraVenus in Libra is all about the aesthetic. These are the people with a cohesive Instagram feed and that have a Pinterest everyone gets inspiration from. Venus in Libra is good at defining their aesthetic, highlighting it, and being known for it. They look best in soft colors like pastel pink, blue, and purple, as well as, diamonds, faux fur, and silver.
Venus in Libra is another sign with a luxurious taste, and they often feel their best when expressing their romantic, loving, soft, and abundant nature. Venus in Libra is one of the best signs to have Venus in as Venus is the ruler of Libra, so overall this is a Venus sign that is most likely already dressed like their romantic, feminine, and timeless Venus sign.
VENUS IN SCORPIO
ScorpioVenus in Scorpio is another Venus sign who is not afraid to take risks in fashion. They have a sexy fashion taste that pushes the boundaries and wants to make people feel something- whether good or bad. Venus in Scorpios should look more into edgy pieces and styles, as they look best in black, leather, gray, burgundy, brown, and of course a dark lip color.
They have a style that draws people in and would benefit from having the perfect black dress in their closet. For events, dates, or experiences they want to focus on drawing more attention or receiving love, they should be wearing a deep red.
VENUS IN SAGITTARIUS
SagittariusWith a Venus in Sagittarius, your fashion sense is inspired by the many different places you have traveled or the people you have met. You have a quirky fashion taste that gets people talking and you love a good conversation. You are the one to have the pieces that no one else has, and you love a one-of-a-kind, special edition item. You are someone who could rock both sexy and sporty styles and look best when there is a mixture of both.
Venus in Sagittarius is also drawn to bold colors and more neutral tones, so a balance is what you are trying to reach here. Overall, your fashion should be highlighting your eclectic taste.
VENUS IN CAPRICORN
CapricornVenus in Capricorn is the perfect representation of femme fatale in fashion. Venus in Capricorns often have the best items that they have invested in and took time to research and receive. The perfect example of a Venus in Capricorn’s style is what you would wear to a gala. Meaning, that either a business suit or a long, classy dress highlights this Venus sign's aura well. The colors you should wear with a Venus in Capricorn are blacks, purples, whites, and anything that is well-tailored and sleek. You are often drawn to the more high-end pieces and your style should match your classy aesthetic.
VENUS IN AQUARIUS
AquariusVenus in Aquarius is another Venus sign of a trendsetter. You don’t care what people think about what you are wearing and this opens up many doors that are possible for you in the fashion world. You are someone who looks best in outfits with different patterns, textures, and colors. Fashion looks that make someone think, “Wow, I would never think to put those two things together, that looks so good,” are what you should be aiming for.
Your style should highlight your unique and unconventional character. This is a Venus sign that looks good in eclectic pieces, layers, metallics, crystal jewelry, mismatched patterns, and florals.
VENUS IN PISCES
PiscesA Venus in Pisces signifies an intuitive approach to fashion. You can often have premonitions on what styles are going to become trendy, keeping you ahead in the fashion world. Overall, you are going for styles that allow you to move around, dance, and be free. You don’t want to wear something too constrictive and you would rather wear a dress than yoga pants.
You look beautiful in colors that resemble the ocean like blues, teals, whites, and greens, and also in colors that represent your more mystical side like indigo, silver, and black. Your style should reflect your romantic, dreamy, and ethereal heart. What are some of the styles you dream about or daydream of wearing? Venus in Pisces should dress the way they feel that day.
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