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
Photo by Giphy
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
Photo by Giphy
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
Photo by Giphy
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
Photo by Giphy
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
Featured image by Giphy
Did you know that xoNecole has a podcast? Subscribe on Apple Podcasts or Spotify to join us for weekly convos over cocktails (without the early morning hangover.)
- 7 Mistakes To Avoid When New To A Vegan Diet | Vegan Yoga Life ... ›
- Avoid These 5 Unhealthy Vegan Eating-Transition Mistakes - One ... ›
- Doing that Vegan Thing? Just Don't Make These 5 Common Mistakes ›
- Going Veg? Don't Make These Mistakes | Food Network Healthy ... ›
- The Top 10 Mistakes You'll Make When Going Vegan | Thought ... ›
- How to go vegan: six influencer's tips on plant-based mistakes they ... ›
- 5 Vegetarian Eating Mistakes Hurting Your Health and Waistline ... ›
- Nutrition Tips for Vegans - Common Mistakes | Shape ›
- 4 Mistakes Vegans Make About Their Health | VegNews ›
- 12 Mistakes to Avoid on a Vegetarian or Vegan Diet ›
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."
Feature image courtesy
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.
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Feature image courtesy
Remote Work Burnout Is Real: How To Set Boundaries And Truly Decompress
When working a remote job, it's important to set boundaries with your time. Burnout for remote workers is definitely real. It's easy to get caught up overworking and stressing, which defeats the whole purpose of working a remote job. Working from home (or anywhere in the world) provides the benefits of flexibility, autonomy, and peace of mind, so if you're feeling the total opposite of those things, action must be taken to find balance.
Here are a few tips to ensure you're having the best remote work experience and you're able to truly tap into why you chose to pursue remote work in the first place:
1. Set an alarm for when it's truly time to stop working.
If you're paid to work a certain number of hours, set reminders of when those hours are complete for the day. It's very important that when you do this, you're managing your time working at home well, and getting tasks done in an efficient way. Once that alarm goes off, no more responding to emails or finishing up projects. It's done and gone. Once that alarm goes off, stop what you're doing and take a walk, go out for happy hour drinks, or plan to attend that networking event so you'll feel a bit less isolated working remote.
After being remote working for almost a decade and finding myself still feeling the same Sunday Scaries as I'd felt while working a 9-to-5, this step really helped me to not only set boundaries with myself but with the people I work for. They'd know they wouldn't get any interaction from me after kindly signing off on Slack because I literally would shut down my computer for the day and not open it again until it was time to basically "clock in" the next day.
2. Schedule your "me time" on your calendar as if it's an important meeting.
Self-care appointments are indeed important, so give them the respect they deserve. Block out times in your calendar when you are fully off to do something that affirms how much you care about yourself and your own well-being. It could be something as simple as a morning walk or as grand as a spa date. Put it on your calendar and deliberately take prioritizing balance seriously.
I now have times and dates blocked off where I do not take meetings, and I instead do things that I love. As a remote worker, you can have a conversation with your employer or manager and find ways to make the time you have work not only for them but for you as well.
And no, this is not a "lunch hour" situation. Your lunch hour should be all about satiation and nutrition, not squeezing in appointments. Find ways to set aside time for fun or other wellness activities that are non-negotiable, even if it starts soon after your work day is over.
3. Create a peaceful playlist, set a timer, and meditate.
pixdeluxe/Getty Images
These have been a game-changer for me over the years. Whether it's on Spotify, Amazon Music, or YouTube, I often listen to gospel, motivational speeches, ambient noise, prayers, or jazz and zone out during lunch or another short break during my work day. I set a timer to ensure I'm not getting too caught up in the relaxation, and I take in good vibrations. Listen to an audiobook or find some other auditory distraction to get you out of your own head, off of the computer, and into some peace and relaxation.
It's easy to feel isolated and get into an overworking habit when you're working from home (or even from paradise, as I often do---with a beach as my office) because you're able to simply get ish done. If you're like me, once you're in a groove, you can literally sit and crank out ideas, tie up loose ends of a project, answer 100 emails, and still have time to spare to do even more work. Before you know it, that "groove" has turned into a nonstop session of staring into a screen, and you've totally forgotten to breathe, take breaks, or to be sure you're using your time wisely.
These peaceful breaks re-center your mind and offer a reminder that while remote work is a privilege and pleasure, we must be mindful of balance.
4. Be deliberate about making plans with loved ones, acquaintances and friends.
When working remote, it's easy to become a bit of a hermit, especially when you're super-comfy in your loungewear, and your routine is pretty much set. You don't really want to get too comfortable with this because as much as remote work can feel quite lonely, you want to be sure you're not contributing to the loneliness by default.
Invite your friends out for coffee, lunch, or brunch. Start taking the steps to get social, and find other remote workers to connect with via coworking spaces or events. I once found myself feeling super anxious and out of it and realized it was because I was spending too much time working alone and not nurturing relationships with others.
Solitude is a great thing, within reason, and while one might loathe the annoying things that come with office work---like chatty cubicle mates, a manager constantly over your shoulder, or commuting costs---we still need to interact with others for our mental sanity and career advancement. Decompression isn't always done alone, and sometimes we need to vent, find support, or at least be able to talk to others in person, outside of a Slack message or Zoom call.
5. Use the tech tools at your fingertips.
Use that ScreenTime option on your iPhone to track how much time you're spending using your Slack, email, or other remote work-related apps. Download a few good productivity apps that remind you to take breaks, be mindful of your time, and schedule wellness appointments like 24Me or Clockify.
I love to work smart, not hard, since life is already hard enough. If there are ways to use tech to force me into better managing my self-care and time, I'm definitely here for them.
6. Talk to a therapist or coach to figure out how to lean more heavily into self-care.
Sometimes we can have all we need to truly tap into decompression and balance but we might feel overwhelmed with figuring out just what that looks like for us. This is where a good therapist or coach comes in. Even if you choose to only talk with them just to come up with some effective tools for creating balance in your life, it's a win.
These professionals can help remind you why you need balance, pinpoint triggers, and suggest ways you can tailor a plan for your own well-being that works for your unique needs and lifestyle.
For some of us, taking steps to balance out our work-from-home life includes really unpacking how and why we might need to make some adjustments and improvements when it comes to systems and boundaries and pinpointing what truly makes us happy.
Let’s make things inbox official! Sign up for the xoNecole newsletter for love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by South_agency/Getty Images