Vegan in France

In case you haven't figured this out yet, I am super pumped to be going to Europe! However, I am a bit concerned about being a vegan in France (the land of cheese). So, after many hours of research, I have accumulated some information that should hopefully make it easier. 

French Vegan Alternatives (that can be found in most Carrefours):

• Milk

• Bjorg Soya Douceur

• any Sojasun milks

• vegan milks are pretty easy to find in most grocery stores in France

• Yogurt

• any Sojasun yogurts

• soy yogurt is very easy to find in most grocery stores in France

• Butter

• St. Hubert Bio

• Chocolate

• Lindt Chocolate Noir Extra Fondant

• Selection Carrefour Chocolat Noir à Menthe

• Lindt Excellence Chocolat Doux 70% Cacao

• Selection Carrefour Chocolat Noir Pépites de Poire

• Jardin Bio Chocolat Noir Amandes

• Ethiquable Chocolat Noir Fèves de Cacao

• Jardin Bio Chocolat Noir Orange

• Selection Carrefour Noir Écorces d'Orange Confites

• Cookies

• Gerblé Biscuits Cacaotés sans Gluten

• Gerblé Biscuits Saveur Coco sans Sucre

• Gerblé Biscuits aux Raisins

• Miscellaneous

• Speculoos

• Bjorg Terrine Provençale

- most sorbet in France is vegan (even the chocolate ones) but it doesn't hurt to double check
- vegan cheese is especially difficult to find but the best bet is to go to a vegan/organic grocery store (see below) or make some cashew cheese yourself
- vegan ice cream is also a bit challenging to find but you can check out vegan/organic grocery stores or search for vegan-friendy ice cream shops (these chances are better in bigger cities like Paris)



Vegan-Friendly Restaurants

• Saveurs Végét’halles – 41 rue des Bourdonnais, Paris ($$)

• Gentle Gourmet – 24 boulevard de la Bastille, Paris ($$$)

• Hank Burger – 55 rue des Archives, Paris ($$)

• Le Paradis du Fruit – 47 avenue George V, Paris ($$)

• Le Grenier de Notre-Dame – 18 rue de la Bucherie, Paris ($$)

• La Pause – 14 place du Chatelet, Orléans ($$) 

Vegan-Friendly Grocery Stores

• Holy Planet – 34 rue Serpente, 7006 Paris ($$)

• La Vie Claire ($$)

• Carrefour ($)

• biocoop ($$)

• Naturalia ($$)

• Izrael – 30 rue Francois-Miron, Paris ($)

• Dia ($)

• Simply Market ($)

• Franprix ($)

• Bio c’bon ($$)

• Un Monde Vegan ($$)

• 64 rue Notre Dame de Nazareth, Paris

• 15 rue Aimé Collomb, Lyon

• many Asian markets

Tips

• Shop at farmers markets and at specialized markets (e.g., boulangeries).

• Make your own food and go on picnics.

• Look up menus of restaurants beforehand.

• If necessary, order a dish as is and make adjustments to it after the plate arrives.

• Make sure you know words and phrases related to veganism.

• Utilize HappyCow.

• Prepare/cook vegan versions of typical French foods to still immerse yourself in French culture but without any animal products.

• Be prepared to answer questions about veganism.

French Foods that Tend to Naturally Be Vegan

• baguettes

• olive oil

• tapenade (check that it's made without anchovies or anchois)

• ratatouille

• vegetable-based stews/soups

• jam

• potatoes (including French fries)

• stir fries

• pizza without cheese

• pasta with tomato or oil-based sauces

• tartines (toast)

• cereals

Useful Phrases

• I am a vegan. - Je suis végetalien(ne).

• Does it contain cheese? - Est-ce que cela contient du fromage ? or Est-ce qu'il y a du fromage dedans ?

• I would like that, without cheese please. - Je voudrais ça, sans fromage s'il vous plaît.

• I do not eat animal products. - Je ne mange pas de produits d'origine animale.

• I do not believe humans have the right to animals or their products. - Je ne mcrois pas que les humains ont le droit d'exploiter les animaux ou leurs produits.

Typical French Meals (Veganized)

• Breakfast (le petit déjeuner)
• bread & jam with fruit and tea/coffee
• cereal & soy milk with orange juice and tea/coffee
• vegan croissants/pastries with vegan butter/jam and tea/coffee
• vegan yogurt with fruit and tea/coffee

• Lunch (le déjeuner) or Dinner (le dîner)
• roasted potatoes with steamed veggies and a vegan sausage
• soup and salad
• rice and veggies
• pasta with red sauce and veggies
• sandwich (e.g., mustard, pickles, lettuce, vegan cheese)

• Snack (le goûter)
• slice of bread with jam
• fruit
• applesauce
• tea and a few cookies
• handful of nuts

Packing List: Europe 2016

I spend forever working on packing lists in order to make sure I have everything I need and don't forget anything. Below is my packing list for my three weeks in Europe.

Clothing

• 6 shirts
• 1 pair of jeans
• 1 pair of leggings
• 1 pair of denim shorts
• 1 pair of cotton shorts
• 1 dress
• 2 sweaters
• 1 windbreaker/raincoat
• sleepwear
• 2 swimsuits
• 10 pairs of underwear (bring more if you don't have access to a washing machine)
• 3 bras
• 6 pairs of socks

Accessories

• sunglasses
• purrse
• belt
• 4 pairs of earrings
• 3 necklaces
• various bracelets
• 5 rings
• Birkenstocks
• Supergas sneakers
• booties
• wide brim hat

Toiletries

• birth control pills
• multivitamin
• toiletry bag
• makeup bag
• travel toothbrush
• mini toothpaste
• floss
• facial scrub
• facial wash
• nail clippers
• hand lotion
• shampoo
• conditioner
• soap
• Diva cup + cleanser
• 2 bandanas
• concealer
• face powder + brush
• eyeliner
• mascara
• red lipstick
• eye shadow
• 4 hair elastics
• 5 bobby pins
• razor
• shaving cream
• deodorant
• comb
• blemish stick
• brush
• eyebrow razor
• tweezers
• eyeliner sharpener
• dry shampoo
• 4 washcloths
• travel towel
• lip balm
• facial moisturizer
• ear plugs
• makeup wipes
• nail file
• band aids
• blister patches

Entertainment

• iPhone + charger
• iPad + charger
• headphones
• travel watercolor kit
• watercolor postcards
• sketchbook
• drawing pens
• drawing pencils
• 3 pens
• travel notebook
• leisure book
• portable charger

Miscellaneous

• suitcase
• backpack
• reusable grocery bag
• luggage lock
• Dirty French phrasebook
• Swedish phrasebook
• wallet
• glasses & case
• electrical adapters
• passport
• tickets
• glue stick
• scissors
• paperclips
• Euros
• safety pins
• watch
• neck pillow
• eye mask
• breath mints
• debit card
• student ID
• driver's license
• empty water bottle
• 6 Larabars

Travel Tips

This summer I will be spending a few weeks traveling around Europe (8 hours in an airport in London, 2 days in Barcelona, 11 days throughout France, 5 days in Stockholm, and 5 days in Denmark). To prepare, I have been doing research on important travel tips to keep in mind. Below is a list of what I have collected.

Packing Tips

• Put any loose items in small zippered bags.
• Put any liquids inside plastic bags in case they spill/explode.
• Bring a change of clothes in your carry-on in case your luggage gets lost.
• Bring a reusable bag that you can store dirty laundry in.
• Wear your bulkiest clothes while traveling.
• Make packing lists well in advance to ensure that nothing is forgotten.
• Lay everything out on the floor or on your bed before packing it up.
• Make your luggage bag(s) stand out so they don't get mixed up with anyone else's.
• Keep all your chargers easily accessible in a mini bag.
• Make devices and liquids easily accessible to be inspected by TSA.
• Pack clothing that can be easily mixed and matched.
• Avoid bringing things that are extremely valuable or fragile.
• An liquids, creams, gels, pastes, or aerosols that are in your carry-on should be able to fit into a clear 1-quart plastic bag.
• Don't fill bottles or containers to the brim because they may explode at high altitudes.
• Pack light. Truly think about if you really need everything that you plan on bringing.
• Pick your outfits out ahead of time.
• Pack clothes that can be reworn without losing shape.
• Pack things that can be layered.
• Roll your clothes so they fit more compact in the suitcase.
• Leave extra space to bring new stuff home.
• Use a binder clip as a razor cover.
• Put plastic wrap under the lids of bottles to prevent leakage.
• Put a cotton pad inside any powder makeup to prevent it from breaking.

Airplane Tips

• Have snacks for the airport. Most airlines have no issue with you bringing fresh fruit or veggies on the plane. Dried fruit, nuts, and bars are all good options, too.
• Take a photo of your luggage before you board so you don't lose anything.
• Dress in layers. You'll likely be going through a range of temperatures.
• Stay hydrated.
• Check in for your flights online.
• Bring lotion and lip balm. Skin can get very dry at high altitudes.
• Wear comfortable clothing.
• To help sleep on the plane, get less sleep the night before and take some melatonin. 
• Combat jet lag by adjusting sleep and eating patterns a few days before.

Vegan/Health Tips

• Bring some food that travels well (e.g., Larabars).
• Use your backpack as a weight to do workouts on the go.
• Research vegan-friendly restaurants beforehand.
• Know common non-vegan ingredients used in the cuisine of the location you're visiting.
• Have backup plan restaurants in hand fr the regions/areas that you are in in case you have difficulty finding somewhere to eat.
• Don't stress out about every food you eat. It's likely that there will be cross contamination or there will be mistakes. It doesn't mean you're not a vegan and it certainly doesn't mean you're a bad person. Shit happens and it's best to not stress should something accidentally happen.
• Wash your hands whenever possible.
• Stretch before and after each flight.

Green Tips

• Bring an empty reusable water bottle.
• Bring handkerchiefs/bandannas in your carry-on in case you need to blow your nose or wipe something up. 
• Walk, bike, or use public transportation whenever possible. Not only does this save you money and get you a better view of the location you're visiting, but it drastically reduces carbon emissions.
• Buy local: both food and items. Support the local economy of the place you're visiting.
• Use reusable grocery bags when shopping.
• Recycle and compost whenever possible.
• Be a conscious consumer. It is absolutely okay to buy souvenirs but think about how important that item will be and its footprint may be.

Money-Saving Tips

• Avoid currency exchanges (ATMs are the best bet).
• Don't eat all of your meals in restaurants.
• Put your phone on airplane mode when you get on the airplane.
• Clear your computer's cookies before searching for flights or hotels.
• Utilize Airbnb and look for coupon codes online.
• Analyze your purchases and budget your trip.

Miscellaneous Tips

• To avoid getting mugged, never reveal your nationality, keep your hand over your bag in any crowded area, keep 'scammer' money (e.g., a few coins to hand over in case something happens) in one pocket and your other money in another pocket, travel with other people whenever possible, and most importantly, material possessions come and go but you want to hold onto your safety. 
• Learn the language of the place(s) you're visiting. If you can't be fluent, at least memorize a few key phrases.
• Honor local customs.

Things to Try

Summers, for me anyway, are about trying new things. Here is a list of things I would like to start doing. This list may be updated over time.

• Do not complain all day until 9:00PM, then write down any complaints you remember from the day.
• Drink warm lemon water first thing in the morning.
• Start each day by writing five things that you are grateful for.
• End each day by journaling.
• Turn off all electronic devices at least an hour before bed.
• Wash your face twice a day.
• Go one week without electronic screens (e.g., iPhone, laptop, TV, etc.)
• Meditate every morning.
• Write down a daily intention for yourself every morning.
• Repeat affirmations to yourself every morning.
• Wake up every morning and ask "How can I better myself today?"
• Read every day.
• When possible, eat local and organic.
• Get at least 30 minutes of physical activity every day.
• Start and end your days with yoga.
• Drink at least eight cups of water every day.
• Buy in bulk whenever possible.
• Limit purchasing things that have disposable wrapping/containers.
• Buy food in season whenever possible. Utilize farmers markets.
• Never use plastic bags.

Healthy Food Tips

I am by no means a nutritionist. However, I have seen one for roughly two years now and have researched health and food extensively over the past few years. Here are some tips I have picked up along the way.

• Eat lots of whole plant foods.
• Eat whole grains, like brown rice, quinoa, and oats.
• Stay hydrated. Shoot for at least eight cups of water each day.
• Limit unhealthy fat intake. Some fats are good (e.g., avocados, nuts, etc.) and some not so much.
• Avoid packaged foods. The best option is to make your own food!
• Keep an eye on portion sizes but listen to your body. Eat as much as you need to feel satisfied and energized. 
• Have breakfast within an hour of waking up.
• Stop eating about three hours before bed.
• Snack if you're truly hungry but try avoid snacking out of boredom or other emotions.
• Try to be a mindful eater. Don't multitask when it comes to food: enjoy your experience and absorb the tastes and sensations that come along with delicious, healthy foods.
• Don't stress. As important as it is to be healthy, don't stress about food. Don't break foods down in nutrients (e.g., calories, carbs, protein, fats, etc.). Health isn't about how many calories you eat or how many carbs you consume; it's about eating plenty of whole plant foods and feeding your body food that will energize it and leave you feeling great.

*Side Note: If you fear that you or someone you know is at risk of an eating disorder (which can be any sort of dangerous eating, ranging from anorexia to bulimia to binge eating disorder and anything in between), please, please call the National Eating Disorder Association's confidential helpline at 1-800-931-2237. Also, talk to someone you trust and try to seek medical assistance. There is nothing to be ashamed of. You are so much stronger than you ever believe.

Ways to Reduce Waste

As an environmental studies major, I am always confronted with recycling campaigns. Although recycling is better than tossing something in a landfill, it is not the most efficient process. The best option is simply reduce the amount of waste we produce. Also, in the United States, one third of the food produced is wasted. Think about that. At some point in my life, I would love to go zero waste but currently that is a difficult option as I am a college student and I live with my parents during breaks. Below is a list of tips that will make reducing your waste footprint much easier.

Image from Post Landfill

• Avoid buying products that have unnecessary packaging. Generally, I like to avoid anything with Styrofoam or plastic wrap. See image at right.
• Buy misshapen/discounted food. Ugly food still tastes good! I promise!
• Grocery shop often, buying only a few days' worth of produce at a time.
• Buy in bulk! Even better, take reusable containers from home to participating stores and fill up.
• Avoid single serving products (e.g., hummus cups, fruit cups, bags of chips, etc.). 
• Buy fresh food from local farmers markets. 
• Take home and eat leftovers from restaurants.
• Recycle properly. Rinse bottles, toss caps, and don't put things in the bin that can't be recycled. Check your local recycling center/pickup to see what can be recycled.
• Share food with others to keep portions under control.
• Encourage restaurants and stores to donate leftover/excess food. Not everything can be donated but when food shelves receive any produce or fresh food, it means the world. Why waste food when it can bring someone great joy?
• If you do end up with food scraps/waste, compost it! If you don't have your own compost (which I highly recommend you should do), there are many industrial compost collectors around the United States or you can donate food scraps to local farms/gardens.
• Keep track of produce ripening and food expiration.
• Use reusable bags everywhere you go. If you enter a store/market, always take reusable bags with you, even if you aren't 100% sure you'll buy something. Keep some in your car, bike, or bag/backpack.
• Switch to smaller dishes to control portion sizes.
• Blend bruised fruit into smoothies, pies, or sauces.
• Ditch disposable products. We really don't need paper towels, paper napkins, paper cups, diapers, pads/tampons, etc. There are reusable options available!
• Buy less. As a culture we are constantly buying new things. Think about something for a while before buying it and ask yourself a few questions: Do I need this? Is this something that will benefit me for a long run? How much waste does this produce? Was it produced sustainably/humanely? 
• Freeze/can/dry excess produce.
• Choose soaps/shampoos/conditioners/etc. that have minimal packaging and packaging that can easily be recycled.
• Donate any clothes, books, appliances, furniture, toys, etc. that you no longer want/need.
• Use reusable containers. Plastic sandwich bags are 100% unnecessary. 
• Create your own! The best way to reduce waste is creating your own food items, toiletries, cleaners, etc. Here are some DIY recipes:
• Hummus
• Guacamole
• Oatmeal
• Shampoo
• Soap
• Multi-purpose Cleaner


• "In a spray bottle, combine 1⁄2 cup white distilled vinegar with 1 cup water, and add 10 to 20 drops of tea tree, lavender, lemon or eucalyptus essential oil. Shake well before using." (Mother Earth Living)

How to Get a Better Night's Sleep

Sleep is so extremely important. Let me say it again in case the people in the back didn't hear: sleep is so extremely important. In order to live healthy lives, it is so, so vital to get enough sleep and a thorough rest every night. However, for some of us, falling asleep at night can be a huge challenge. At least for me, I can be exhausted right up until it's time to go to sleep then my brain decides to think of a million things that keep me awake instead. Ugh. To help me when situations like this arise, I have accumulated little tricks and tips to help you get an amazing sleep.

• Keep the room temperature cool. Not so cold that you shiver, but cold enough that wrapping up in a cozy blanket is possible. Also, try to do this sustainably (i.e., instead of blasting AC, open a window or use an energy efficient fan).
• Take a warm bath/shower before bed. Of course you don't need to do this every night unless you're extremely filthy (we as an western culture shower far more than we need--not only does it waste water but it's not good for us... more about this in a future blog post). Having your body temperature rise while in the warm shower then quickly falling after you get out is super helpful in tiring out your body and prepping it for bed.
• Make sure the room is dark. If you need a nightlight, that is of course fine, however sleeping in maximum darkness is often the best. Close your blinds/curtains or get a sleeping mask. Whatever works best for you! 
• Sleep in complete silence or listen to white noise. I personally like to sleep to the sounds of nature but some people sleep best in complete silence. Experiment with what works best for you. 
• Drink a calming tea (without caffeine) 30 minutes before bed. My favorite is a chamomile or a lavender tea. Celestial Seasoning's Sleepytime teas are also marvelous.
• Turn off all electronic devices at least an hour before bed. Bright lights/screens make it harder for the brain to calm down and prepare itself for sleep. Spend your last minutes before sleep reading or journaling to help wind down.
• Do gentle yoga poses/stretches before bed. These are some of my favorites:
• Yoga With Adrienne: Intro to Yin Yoga
• Yoga With Adrienne: Yoga for Bedtime
• BrettLarkinYoga: Beginner Bedtime Yoga Sequence
• Skip any caffeine within 10 hours before sleep. Caffeine makes falling asleep super difficult. I personally try to avoid any caffeine ever.
• Avoid eating anything within 3 hours before sleep. A drop in blood sugar makes us more tired and readier for bed.
• Write down any thoughts that are keeping you awake. You can deal with them tomorrow.
• When all else fails, count backwards from 100. Or count boring things like how many socks you think are in your sock drawer. Works like a charm.