Just finished a long slow distance run (8.0 mi) this morning, ending Week #4 of 10 of Half Marathon Training. I mixed it up a bit this week, because of scheduling and early morning issues. I did my interval runs at night, one at the track, one at work at a random route. I did my weekend runs on the treadmill and on the track (early morning) due to the heat, it was over 95 degrees! All in all, not bad, I survived the workouts and my body is healing up well.
I weighed in this morning as usual for my weekly checkpoint, and low and behold, I dropped another ONE AND A HALF POUNDS! I'm 2.5 lbs. lower than my two-year low, and only 5.5 lbs. away from my 10-year low. I felt leaner this week, my clothes were fitting a lot looser, and I was able to get into some shorts I bought I long while ago when I was "skinnier." LOL. As far as my energy levels go, they're very good. I've been getting a lot of good night's rest lately, so that probably has a lot to do with it. I've been busy at work, but I've been able to balance it well.
As far as the Eat-to-Live experiment, I'm doing great. I'm still on the green smoothie breakfast, in fact, I'm having one now. Kale, Bok-Choy, Collards, Romaine, Spinach, some fruit juices (acai, carrot, and pomegranate - 12 oz. total), some frozen wild blueberries, a whole necartatine minus the pit, and some ice...yummy! We ran out of bananas, LOL. Going shopping today to restock. Salads for lunch and dinner, still, with some chopped veggies mixed in, still good. I ate out quite a bit this week for lunch and dinner, but still was vegan. I did get a lot of soy proteins, beans, and rice, in addition to my whole fruits and veggies. Lots of fresh fruits as after meal snacks. Portions, overall, were decent, mostly because my workouts were long and tough this week, especially with the heat.
We had a BBQ to go to last week, and we had some leftover hamburgers (don't ask) that we had to cook up for a party. Ugh, my kitchen hasn't smelled like that in a long time, smelled like McDonalds or something. :) I had to ask my wife to open the windows and do some major ventilation because I was gonna gag in there. :) Ah well, we all survived the ordeal with no problems. I think it just re-emphasized to me how much I really don't need that type of food to survive and make it.
Disney Half is next weekend, I think I'm ready to go, although I'm really just gonna jog it. I think I'll try to get 2:30, and try as much as possible to that time without a hard effort, just easy breathing and striding. Note my real goal is to run a 1:59 in early October, which is only 6 weeks away. That's gonna be really hard to do, if my training times so far are any indication. But, we'll see how it goes.
Have a great week everyone! I do hope all is well in your lives...
Sunday, August 30, 2009
Saturday, August 29, 2009
The ADA's Position on Vegetarians/Vegans
My friend of many years recently found out about my drastic change in diet (well, really not that drastic, since I've been a quasi-vegetarian for nearly three years, and a vegan now for a short time) and asked a few questions:
1.) Where do you get your protein?
2.) Where do you get your calcium?
3.) Where do you get your Vitamin D?
In my research, I discovered that all of these were readily available in a Vegan diet, just as long as you maintained a plant-based whole foods diet. Eating whole vegetables and fruits, and having that be the basis of the majority of your calories would satisfy all of that. He shook his head in disbelief, and wrote off what I was doing as a phase. I can see where he's coming from, he's not in the minority, and he's not the only one to question me.
Well, I came across a very interesting paper I'd like to share with you. Don't listen to me, listen to the American Dietetic Association, and their position on Vegetarians/Vegans. Read the evidence. It's not like this is some random thing here, people who have changed their diets are healthier, leaner, less prone to illness and disease...all the stuff I've been saying for a while now.
Give it a read...let me know what you think.
http://www.eatright.org/ada/files/VegetarianPositionFINAL.pdf
Have a great weekend!
1.) Where do you get your protein?
2.) Where do you get your calcium?
3.) Where do you get your Vitamin D?
In my research, I discovered that all of these were readily available in a Vegan diet, just as long as you maintained a plant-based whole foods diet. Eating whole vegetables and fruits, and having that be the basis of the majority of your calories would satisfy all of that. He shook his head in disbelief, and wrote off what I was doing as a phase. I can see where he's coming from, he's not in the minority, and he's not the only one to question me.
Well, I came across a very interesting paper I'd like to share with you. Don't listen to me, listen to the American Dietetic Association, and their position on Vegetarians/Vegans. Read the evidence. It's not like this is some random thing here, people who have changed their diets are healthier, leaner, less prone to illness and disease...all the stuff I've been saying for a while now.
Give it a read...let me know what you think.
http://www.eatright.org/ada/files/VegetarianPositionFINAL.pdf
Have a great weekend!
Sunday, August 23, 2009
Eat to Live - Checkpoint #5 + Half Marathon Training
Just finished Week #3 of my half marathon training, and it was rough. I ran a 5k simulation yesterday and gave it my all, but my all wasn't very good. :) I usually run much faster than that, but I guess I'm still running pretty slow. No worries, though. I finished a long-slow 5 miles today, and for the most part, it was fine. My ankle is still bothering me, and I'm working it vigorously, with stretching, massage, ice, etc. And my lower back has flared up me, first time in a long while. I think I slept wrong one night or something, because I haven't had that much pain in a while. So much so, that I asked my wife to get me some Motrin, which I very rarely take. I'm hoping it's just a transient issue.
As for the Eat-to-Live plan, I'm doing well. After a busy week at work, and the 3 out 5 lunches out at restaurants (still vegan though!), I weighed myself this morning and the scale the same as last week, which is what I usually expect. I'm a hard-hard loser, it's really tough for me to lose weight, so I expected a plateau somewhere, and I'm right at it. I feel good, not great. I get a few episodes of light-headedness sometimes, and I feel warm all the time. I think I need to drink more water, and probably just ease up on eating out so much, although with co-workers asking you to go to lunch, it's hard. This week, I'll do 1 less lunch out to see how that changes things. My workouts were tough this week, so that probably has something to do with it.
Next week, I'll talk more about macro and micro nutrients, and what I've learned about them through my experiences. Have a great weekend!
As for the Eat-to-Live plan, I'm doing well. After a busy week at work, and the 3 out 5 lunches out at restaurants (still vegan though!), I weighed myself this morning and the scale the same as last week, which is what I usually expect. I'm a hard-hard loser, it's really tough for me to lose weight, so I expected a plateau somewhere, and I'm right at it. I feel good, not great. I get a few episodes of light-headedness sometimes, and I feel warm all the time. I think I need to drink more water, and probably just ease up on eating out so much, although with co-workers asking you to go to lunch, it's hard. This week, I'll do 1 less lunch out to see how that changes things. My workouts were tough this week, so that probably has something to do with it.
Next week, I'll talk more about macro and micro nutrients, and what I've learned about them through my experiences. Have a great weekend!
Thursday, August 20, 2009
Macro and Micro Nutrients
I knew what these were, but had a hard time understanding why they were so important. Macronutrients are those that take up calories like protein, carbohydrates, and fat. And micronutrients are those that don't take up calories like phytochemicals, enzymes, vitamins, minerals, and fiber. For the longest time, I just concerned myself with the macronutrients, and played around with diets to limit them or divide them up. But, now, I think I know better...
The key to achieving health is to get as many nutrients as possible, in as little calories as possible. Dr. Joel Fuhrman's equation is:
H=N/C
Health is proportional to the nutrients we consume, and inversely proportional to amount of calories.
Think about this. What percentage of your daily calories come from:
1.) Animal proteins
2.) Plant proteins
3.) Animal Fats
4.) Plant Fats
5.) Refined Carbohydrates and Sugars
6.) Plant Carbohydrates
If the vast majority of your daily calories comes from animal proteins and fats, and refined carbohydrates and sugars, you've basically consumed calories with very little nutrients. And it's likely you've consumed a lot of calories.
On the other hand, if the vast majority of your daily calories comes from a plant-based diet, then you'd likely would have consumed less calories, filled a great amount of nutrients.
Why is that?
Well, because animal proteins and fats, and refined carbs have no fiber, none at all. They have little to no phytochemicals and enzymes. And the vitamins and minerals in them are also not significant. Yet, the levels of bad cholestorol and saturated fats are high in animal fats. Yet, enzymes meant for cancer cells are diverted to digest animal proteins. And refined carbohydrates and sugars are basically as empty a calorie as you can find. To top it all off, all of these types of food require just a small amount to take up a vast amount of calories. 1 lb. of this stuff could be 3000+ calories. Low nutriets, high calories = bad health.
Plant-based foods have all of the advantages, and none of the disadvantages. They are loaded with nutrients, phytochemicals, enzymes, fiber, vitamins, and minerals in their purest forms. They are easy to digest. And they don't take up a ton calories. 1 lb. of greens, for example, is just 100 calories. High nutrients, low calories = good health.
So, you don't eat as many calories with a plant-based diet, yet you get a huge nutritional and digestive benefit. You feel full because you have so much fiber in your diet. And you strengthen all of the systems in your body, including your immune and digestive systems.
Hopefully, you can at least mix in some leafy greens, and some plant-based whole foods into your diet so you can improve your overall health in the short and long term. It doesn't take long to see and feel the effects. Just after a month of making a change, you'll see and feel a difference. The human body is amazing that way. Once we get out of it's way, it finds a way to get to where it wants to.
At the very least, be educated and aware about what you're eating and why. Don't just go on auto-pilot, and just eat with no reason or thought. When someone asks you, "Why do you drink milk?" or "Why do you eat meat?", understand why and what that may be doing to your bodies. Don't just say, because it tastes good, because you're doing yourself a disservice. You and your body deserve the right to these answers.
The key to achieving health is to get as many nutrients as possible, in as little calories as possible. Dr. Joel Fuhrman's equation is:
H=N/C
Health is proportional to the nutrients we consume, and inversely proportional to amount of calories.
Think about this. What percentage of your daily calories come from:
1.) Animal proteins
2.) Plant proteins
3.) Animal Fats
4.) Plant Fats
5.) Refined Carbohydrates and Sugars
6.) Plant Carbohydrates
If the vast majority of your daily calories comes from animal proteins and fats, and refined carbohydrates and sugars, you've basically consumed calories with very little nutrients. And it's likely you've consumed a lot of calories.
On the other hand, if the vast majority of your daily calories comes from a plant-based diet, then you'd likely would have consumed less calories, filled a great amount of nutrients.
Why is that?
Well, because animal proteins and fats, and refined carbs have no fiber, none at all. They have little to no phytochemicals and enzymes. And the vitamins and minerals in them are also not significant. Yet, the levels of bad cholestorol and saturated fats are high in animal fats. Yet, enzymes meant for cancer cells are diverted to digest animal proteins. And refined carbohydrates and sugars are basically as empty a calorie as you can find. To top it all off, all of these types of food require just a small amount to take up a vast amount of calories. 1 lb. of this stuff could be 3000+ calories. Low nutriets, high calories = bad health.
Plant-based foods have all of the advantages, and none of the disadvantages. They are loaded with nutrients, phytochemicals, enzymes, fiber, vitamins, and minerals in their purest forms. They are easy to digest. And they don't take up a ton calories. 1 lb. of greens, for example, is just 100 calories. High nutrients, low calories = good health.
So, you don't eat as many calories with a plant-based diet, yet you get a huge nutritional and digestive benefit. You feel full because you have so much fiber in your diet. And you strengthen all of the systems in your body, including your immune and digestive systems.
Hopefully, you can at least mix in some leafy greens, and some plant-based whole foods into your diet so you can improve your overall health in the short and long term. It doesn't take long to see and feel the effects. Just after a month of making a change, you'll see and feel a difference. The human body is amazing that way. Once we get out of it's way, it finds a way to get to where it wants to.
At the very least, be educated and aware about what you're eating and why. Don't just go on auto-pilot, and just eat with no reason or thought. When someone asks you, "Why do you drink milk?" or "Why do you eat meat?", understand why and what that may be doing to your bodies. Don't just say, because it tastes good, because you're doing yourself a disservice. You and your body deserve the right to these answers.
Monday, August 17, 2009
Weddings...
We attending a Jewish wedding for the first time yesterday. We've attended our share of weddings in the past, mostly Catholic, with Buddhist and Muslim weddings thrown in for good measure (two of my best friends). One thing they have in common is how happy everyone is.
We really had a great time at this wedding, it was amazing. You have your share of personalities in the world, and the couple celebrating this union were about as quirky, funny, and interesting a couple as I've seen in a long time. Even the Rabbi was great, he was very funny, even though he kept a holiness and sacredness of the ceremony through the laughter. I really appreciated the couple's attention to detail in this wedding, knowing there were many people there who did not understand the intricacies of the Jewish faith, much less the details of a Jewish wedding. Everything was explained both in the pamphlets handed out, as well as spoken during the ceremony. It was a beautiful time.
For a while, I closed my eyes and the breeze blew over them. I could feel something there, I don't know what it was, but there was a peace and happiness I hadn't felt in a while. I'm so happy for them, so honored they thought enough of us to invite us and have us participate, and so blessed to see a different point of view, even though the end result ... a marriage ... is the same for many a religion.
Our diversity is our strength, isn't it? We're all different, we all have different points of view, different ways to celebrate and be happy. Isn't it amazing that we can share that with each other and learn?
We really had a great time at this wedding, it was amazing. You have your share of personalities in the world, and the couple celebrating this union were about as quirky, funny, and interesting a couple as I've seen in a long time. Even the Rabbi was great, he was very funny, even though he kept a holiness and sacredness of the ceremony through the laughter. I really appreciated the couple's attention to detail in this wedding, knowing there were many people there who did not understand the intricacies of the Jewish faith, much less the details of a Jewish wedding. Everything was explained both in the pamphlets handed out, as well as spoken during the ceremony. It was a beautiful time.
For a while, I closed my eyes and the breeze blew over them. I could feel something there, I don't know what it was, but there was a peace and happiness I hadn't felt in a while. I'm so happy for them, so honored they thought enough of us to invite us and have us participate, and so blessed to see a different point of view, even though the end result ... a marriage ... is the same for many a religion.
Our diversity is our strength, isn't it? We're all different, we all have different points of view, different ways to celebrate and be happy. Isn't it amazing that we can share that with each other and learn?
Sunday, August 16, 2009
Eat to Live - Checkpoint #4 + Half Marathon Training
Just finished Week #2 of my Half Marathon Training, and a long-slow distance (7.0 mi). I did my first two weeks on a track, to minimize the impact on my achilles tendon, which is still a little tweaky. I've survived the first two weeks well enough to sign up for the Half Marathon in early October, so now I'm committed. I'm still running slow, compared to last year and two years ago, but I'm not worried about it too much.
As for the "Eat To Live" experiment, I'm at Checkpoint #4 now. And compared to last week, I dropped another TWO AND HALF POUNDS. Man, I'm telling you, for me, this is major. It is so freaking hard for me to lose even a half a pound. To put this into perspective, I'm 1 lb. less than my two year low, which took me 3 months+ of hard and intense training to achieve. I'm 7 lbs. away from my 10 year low, which took me 2 years of extreme training to achieve. I'm 14 lbs. from my high school weight, and 19 lbs from my ultimate goal. I'm thinking it's gonna take 2 years to hit, but at this rate, who knows?
Scoping out the way I feel, I feel really strong, very alert, very clean. I don't feel any different in terms of weight, per se, my muscles in my legs, back, shoulders, and arms still feel the same, fairly dense. And my clothes don't really feel any different. My abs do feel a little less "spongy" as my youngest daughter calls it, and I can pinch a lot less than before.
Again, I've stuck pretty much to the plan. Green smoothies for breakfast, love 'em. I'm adding some other greens to the mix (beet, collard, watercress -- in addition to the staples: kale, spinach, romaine, bok choy). Some of them are "challenging" to take a sushi term, but I don't really care much about the taste or texture per se, I'm more concerned with the energy and nutriets and how I feel afterwards. After one or two times, they taste quite good and refreshing. Lots of green salads for lunch and dinner, some more cruciferous raw veggies with some yummy vegan dips my wife was so kind to procure. And some inventive dishes that my wife cooked up for us, like brown rice sushi, with crunchy nori, tofutti cream cheese (a little), carrots and zucchini. Too die for stuff. We even mixed in a vegan pizza (no cheese, no meat), as well as some Tofurkey (trying to see if can we have a vegan Thanksgiving!). All in all, not a bad change of pace.
Next week, I'm gonna talk more about food again, focusing on portions, calories, etc. I was wondering during my run today, why I gained weight these past few months, even though I was quasi-vegetarian, and doing some intense strength training. Maybe the answer lies in the food I ate? We'll see... Half a great rest of the weekend! Health and Happiness to you all!
As for the "Eat To Live" experiment, I'm at Checkpoint #4 now. And compared to last week, I dropped another TWO AND HALF POUNDS. Man, I'm telling you, for me, this is major. It is so freaking hard for me to lose even a half a pound. To put this into perspective, I'm 1 lb. less than my two year low, which took me 3 months+ of hard and intense training to achieve. I'm 7 lbs. away from my 10 year low, which took me 2 years of extreme training to achieve. I'm 14 lbs. from my high school weight, and 19 lbs from my ultimate goal. I'm thinking it's gonna take 2 years to hit, but at this rate, who knows?
Scoping out the way I feel, I feel really strong, very alert, very clean. I don't feel any different in terms of weight, per se, my muscles in my legs, back, shoulders, and arms still feel the same, fairly dense. And my clothes don't really feel any different. My abs do feel a little less "spongy" as my youngest daughter calls it, and I can pinch a lot less than before.
Again, I've stuck pretty much to the plan. Green smoothies for breakfast, love 'em. I'm adding some other greens to the mix (beet, collard, watercress -- in addition to the staples: kale, spinach, romaine, bok choy). Some of them are "challenging" to take a sushi term, but I don't really care much about the taste or texture per se, I'm more concerned with the energy and nutriets and how I feel afterwards. After one or two times, they taste quite good and refreshing. Lots of green salads for lunch and dinner, some more cruciferous raw veggies with some yummy vegan dips my wife was so kind to procure. And some inventive dishes that my wife cooked up for us, like brown rice sushi, with crunchy nori, tofutti cream cheese (a little), carrots and zucchini. Too die for stuff. We even mixed in a vegan pizza (no cheese, no meat), as well as some Tofurkey (trying to see if can we have a vegan Thanksgiving!). All in all, not a bad change of pace.
Next week, I'm gonna talk more about food again, focusing on portions, calories, etc. I was wondering during my run today, why I gained weight these past few months, even though I was quasi-vegetarian, and doing some intense strength training. Maybe the answer lies in the food I ate? We'll see... Half a great rest of the weekend! Health and Happiness to you all!
Saturday, August 15, 2009
You're not a vegan...
The weekend is upon us, and after some very heavy topics about animals, cancer, diabetes, and cholesterol, I'm in a light mood still, even after the last post. Why not? Gotta by happy also, right? So, as I'm writing this, remember I'm smiling throughout...in a very light and happy mood. Don't mistake my writing for emotion, this is really tongue-in-cheek. That said...
I just finished my Saturday run, an easy 4.0mi jog and the miles just flew by, because I was thinking about what my wife told me last night. She said that her friend said (uh, second hand, eh?) "You're not a vegan...because you wear leather."
Wow.
Now my initial reaction was simply that, wow. Not knowing the context which it was said, who said it, whether or not he/she was vegan, whether or not I would get my booty handed to me in an MMA match with said person, I just said wow.
Then, it moved to something else. Thanks. Thanks much, friend, for the encouragement. It isn't enough that only 0.2% of world's population is vegan, and I'm the only 40+ male Pilipino vegan marathoner in the world. We really need that type of encouragement to get the word out about the benefits of a plant based, whole-foods ... uh ... vegan diet. It's not like we're the in the minority or on an island all by ourselves, right?
He/she is right, though. The label or characterization of "vegan" by Donald Watson in 1944:
[T]he word "veganism" denotes a philosophy and way of living which seeks to exclude — as far as is possible and practical — all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of humans, animals and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals.
So, wearing leather is a violation of the vegan definition. Big deal.
Given that, let me ask a few questions. What should I do my my leather jacket that I bought 10 years ago? And my leather shoes that I bought 2 years ago? Donate them? Does that make me vegan? Should I toss them in the garbage so they go in the landfill? Does that make me vegan? Should I go and buy synthetic leather replacements right now? Does that make me vegan? Should I just dump that leather couch we bought 5 years ago? Does that make me vegan? Oh, and my wife, should she do the same for her purses, wallets, jackets, and shoes? Does that make her vegan? Now, I agree that knowing what we know now, we are extremely hesitant to buy leather. One of the first questions I asked my wife after watching "Earthlings" was "Aren't your purses made of leather?" And she said, "I know, I know...it's not good." It's not like we're ignorant to it, but really, what do you want us to do?
We don't eat animal products, no dairy, no meat. We will be very cautious and aware about our clothing and other purchases in the future. But, we're not gonna dump all our stuff and replace it with hemp or synthetic manmade materials just to say we are vegan.
On the other hand, do you drive a car? Do you have a computer, television, or tupperware? Is synthetic leather really better? Look, petroleum (gasoline for cars) and plastics (cases for computers, televisions, and base for synthetics) are by-products of crude oil, which is from dead dinosaurs. So, are you a vegan if you drive a car or use plastic or synthetic products? Do you use shampoo, cosmetics, etc. that may contain palm oil? I hope not, because the orangutans will be extinct if you continue to use those types of products. We can extrapolate and continue to divide, can't we?
Don't hate. Don't judge. Especially since you don't even know our context and why we made our choices. I am no better than my carnivore counterpart because of my choices. I am no better than a real vegan, who walks daily from their grass, solar-powered hut, to their job to save the dolphins or whales. I am no better than anyone else. The only thing I did was read a few books, experimented over many years, watched a few movies, and made my choices.
But, I am a vegan.
I just finished my Saturday run, an easy 4.0mi jog and the miles just flew by, because I was thinking about what my wife told me last night. She said that her friend said (uh, second hand, eh?) "You're not a vegan...because you wear leather."
Wow.
Now my initial reaction was simply that, wow. Not knowing the context which it was said, who said it, whether or not he/she was vegan, whether or not I would get my booty handed to me in an MMA match with said person, I just said wow.
Then, it moved to something else. Thanks. Thanks much, friend, for the encouragement. It isn't enough that only 0.2% of world's population is vegan, and I'm the only 40+ male Pilipino vegan marathoner in the world. We really need that type of encouragement to get the word out about the benefits of a plant based, whole-foods ... uh ... vegan diet. It's not like we're the in the minority or on an island all by ourselves, right?
He/she is right, though. The label or characterization of "vegan" by Donald Watson in 1944:
[T]he word "veganism" denotes a philosophy and way of living which seeks to exclude — as far as is possible and practical — all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of humans, animals and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals.
So, wearing leather is a violation of the vegan definition. Big deal.
Given that, let me ask a few questions. What should I do my my leather jacket that I bought 10 years ago? And my leather shoes that I bought 2 years ago? Donate them? Does that make me vegan? Should I toss them in the garbage so they go in the landfill? Does that make me vegan? Should I go and buy synthetic leather replacements right now? Does that make me vegan? Should I just dump that leather couch we bought 5 years ago? Does that make me vegan? Oh, and my wife, should she do the same for her purses, wallets, jackets, and shoes? Does that make her vegan? Now, I agree that knowing what we know now, we are extremely hesitant to buy leather. One of the first questions I asked my wife after watching "Earthlings" was "Aren't your purses made of leather?" And she said, "I know, I know...it's not good." It's not like we're ignorant to it, but really, what do you want us to do?
We don't eat animal products, no dairy, no meat. We will be very cautious and aware about our clothing and other purchases in the future. But, we're not gonna dump all our stuff and replace it with hemp or synthetic manmade materials just to say we are vegan.
On the other hand, do you drive a car? Do you have a computer, television, or tupperware? Is synthetic leather really better? Look, petroleum (gasoline for cars) and plastics (cases for computers, televisions, and base for synthetics) are by-products of crude oil, which is from dead dinosaurs. So, are you a vegan if you drive a car or use plastic or synthetic products? Do you use shampoo, cosmetics, etc. that may contain palm oil? I hope not, because the orangutans will be extinct if you continue to use those types of products. We can extrapolate and continue to divide, can't we?
Don't hate. Don't judge. Especially since you don't even know our context and why we made our choices. I am no better than my carnivore counterpart because of my choices. I am no better than a real vegan, who walks daily from their grass, solar-powered hut, to their job to save the dolphins or whales. I am no better than anyone else. The only thing I did was read a few books, experimented over many years, watched a few movies, and made my choices.
But, I am a vegan.
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