Sugar is bad, bad, bad. Or is it?

Let’s talk about sugar and the role it plays in a healthy vegan diet. I mean as plant-eaters we already decided to give up meat, eggs, milk, cheese, butter, yogurt, and all things dairy, do we really have to avoid sugar also?

According to the media, scientists, and nutritionists sugar is really really bad for you.

Sugar makes you fat.

Sugar gives you cancer.

Sugar is addictive.

Sugar is a disgusting toxic poison that will lead to a slow, miserable, horrible death.

Sugar is getting such a bad rap that people are now starting to ditch healthy foods such as…


Where do you get your protein from? Vegans get this question a lot. Like, a lot a lot.

Gluten is actually one of the best and most delicious ways to get protein when you’re vegan. Because that is what gluten is, it is a protein composite present in grains like wheat, spelt, kamut, rye, and barley.

In fact, many of the fake meat products out there that actually taste decent and are super high in protein such as vegan sausages and vegan chicken are made from vital wheat gluten. Yep, just pure gluten.

I remember when the gluten-free craze started, and of course like a good diet addict I jumped right on the bandwagon.

It was easy to…


Dairy is delicious, but it’s also an addictive substance that actually changes the chemical nature of your brain. But don’t worry, there is hope for those that want to quit.

A lady goes to the doctor. She is complaining of bloating and constipation. She has recurrent sinus infections and pain in her joints. Her doctor asks her a few questions with the final question being,

“Do you eat dairy?”

“Oh yes, I love cheese.” She responds

The doctor looks at her and suggests “Dairy may be the cause of your symptoms. Most people develop an intolerance to dairy at some point in their lives. What if I told you that giving up dairy may relieve all of your symptoms, including the joint pain?”

The woman scoffs, “Oh no! I couldn’t…


The truth about oil. Spoiler alert: It’s not a weight-loss miracle or the next brain superfood.

Put it in your coffee. Take it as a supplement. It will clear your brain fog and help you live forever. I promise.

Slather it all over your salad and vegetables. It will help you live longer.

I remember falling for this so hard. Oooh, coconut oil and olive oil are good for me? Awesome, let me just put it in everything.

Let me tell you, I was extremely happy to. I mean, oil makes everything taste amazing. Veggies cooked in coconut oil with a pinch of salt taste so much better than steamed veggies. Coconut oil slathered on sweet…


I could give you so many reasons why you should ditch meat, but none of these reasons are really why you should go meat-free for good.

I could tell you that vegetarians and vegans are skinnier. This article in PLOSone looked at 40 different studies and found that in almost all populations vegans and vegetarians had a lower BMI, lower cholesterol, lower waist circumference, and lower fasting glucose levels.

I could tell you that meat, especially red meat and processed meats such as sausage and deli meat cause cancer. They’ve even been labeled a class 1 carcinogen by the World Health Organization. This is the same category smoking is in.

I could even tell you that vegetarians and vegans live longer. In this study, they looked…


Giving up the main course of your meals can feel like a crazy thing to do, especially in our culture.

We are constantly told that it’s not only natural for us to eat meat, but it’s also good for us. I mean our paleolithic ancestors were ferocious hunters that killed lions and woolly mammoths and feasted on meat, right?

While they are correct that we humans have evolved to eat an omnivorous diet that can include meat, we do not need meat to be healthy, and in fact, research is showing that in our modern society eating meat is actually the opposite of healthy.

3 researched backed reasons why meat is no longer needed to live a long and healthy life:

  1. Processed meats and red meats cause cancer.

The World Health Organization has labeled them a class…


Giving up dairy isn’t easy. It won’t magically start tasting or looking disgusting. It does get easier though, and the benefits are worth it.

Fat is the new skinny.

I grew up in the late 80’s and 90’s. I was raised on frozen peas, canned green beans, fat-free milk, low-fat cottage cheese, and low-fat yogurt. I was told chicken breast was healthier than chicken thighs because they were lower in fat. Low fat and fat-free products were all the rage back then.

Now we know better. It turns out that these products: low fat and fat-free milk, yogurt, cheese, and other processed low-fat foods actually make you gain weight because in replace of the fat they add tons of sugar and other processed ingredients. Plus, they are lower in…


Going on a diet may help you lose weight but it won’t help you keep it off. If you want lasting change, start by accepting yourself and the reasons you got to where you are first.

I started using food to numb my thoughts and feelings when I was in college. Anytime I would make someone mad or disappointed, the pain that I caused them would hurt so bad that I couldn’t stand it. I hated myself for it and I found that stuffing myself with high carb, high fat, high sugar processed food was the best way to make it go away, at least temporarily. I would just put myself in a food coma because the anger and disappointment were just too much.

This led me down a deep dark path of bulimia, anorexia, and…


Losing weight is easy. The hard part is keeping it off. Restrictive diets just don’t work. Making small changes and slowly moving away from processed foods, meat, and dairy is the key to sustainable weight loss.

Lose 20lbs in 10 days!

Wow, look at these 2-week diet transformations!

The media is chock full of “lose the weight quick” schemes and radical transformation testimonials.

We all want a quick fix. We want it to be quick, easy, and painless.

But gaining weight wasn’t quick. And it definitely wasn’t painless.

You gained weight because you are holding onto a lot of sadness in your body and it’s normal and easy to use food to make up for the joy you are severely lacking in our life and numb the sadness and fear that is now your new normal. …


A vegan diet will lead to long term weight loss and health, but don’t go vegan for these reasons.

I’ve noticed something interesting over the past 10 years whenever I talk to someone about my lifestyle or my food choices: As soon as I say the word vegan, I get one of two responses. Either curiosity, “Oh wow! Your vegan? Why?” or I get a look of complete terror and disgust “Oh gosh! I could never do that!” as they walk away. I’ve always been surprised that many people tend to cringe when I say the word vegan, almost as if I just said an inappropriate four-letter word.

And not just strangers either, I have lost close friends and…

Katie barlow

Plant-Based Lifestyle Coach helping people live a life full of joy, abundance, and plant-based foods. www.katbarlow.com

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