Vagen Foodies and the Vagan Diet
It is spelled Vagen on purpose to identify a new way of inclusiveness in dietary approaches. Many people who are eating animal foods now for health reasons come from a vegetarian or vegan background. They use a plant based diet with animal foods versus a plant exclusive diet. This is what the name Vagen represents.
The term Vagen Foodies and the Vagan Diet was coined by natural health pioneer, researcher, teacher and health counselor, John Kozinski, and Jeanette Thomas to identify individuals who incorporate all natural foods both vegetable and animal for optimum health according to their individual needs and desires. Vagen Foodies do not demonize any natural food categories used in cultures around the world. Everyone is free to create the type of diet that meets their personal goals within the natural world of food that is available to them.
Vegan or Vagen? Your Choice
Plant Exclusive or Plant Based Diets
John Kozinski's Vagen Food Guidelines
Grains and Potatoes
Cooked and Raw vegetables:
Natural Animal Foods
Natural Fats
Natural Dairy Products
Soups
Beans
Seaweeds
Fruits
Seasonings
Nuts and Seeds
Beverages
It is spelled Vagen on purpose to identify a new way of inclusiveness in dietary approaches. Many people who are eating animal foods now for health reasons come from a vegetarian or vegan background. They use a plant based diet with animal foods versus a plant exclusive diet. This is what the name Vagen represents.
The term Vagen Foodies and the Vagan Diet was coined by natural health pioneer, researcher, teacher and health counselor, John Kozinski, and Jeanette Thomas to identify individuals who incorporate all natural foods both vegetable and animal for optimum health according to their individual needs and desires. Vagen Foodies do not demonize any natural food categories used in cultures around the world. Everyone is free to create the type of diet that meets their personal goals within the natural world of food that is available to them.
Vegan or Vagen? Your Choice
Plant Exclusive or Plant Based Diets
John Kozinski's Vagen Food Guidelines
Grains and Potatoes
- Prepared soaked, fermented whole grains
- Sweet potatoes and white potatoes
- Sourdough bread
- Smaller amounts of organic white rice and semolina noodles.
- Eat grains or starches at each meal
- Eat enough of these to get adequate calories
Cooked and Raw vegetables:
- Emphasize cooked over raw
- Eat moderate amounts of cruciferous vegetables (cooked) because of goitrogens
- Avoid vegetables that you are sensitive to
Natural Animal Foods
- Eat a variety of naturally raised or wild animal foods.
- Include venison, grass fed beef and lamb, naturally raised pork, free range poultry and eggs, wild fish and seafood from clean waters
- Most people thrive eating these foods 1-3 times daily in 4-6 oz. portions
- Some people can get by with less. Eat, at least 4-5 times per week.
Natural Fats
- These are important to eat daily and at every meal.
- Eat more saturated than unsaturated fats.
- Saturated fats include those in natural dairy products including butter, coconut and palm oils.
- Eat monounsaturated fats in smaller amounts. The best monounsaturated fat is olive oil.
- Limit polyunsaturated fats such as safflower, sunflower and grapeseed oils.
- Eat, at least, 2-3 tablespoons of fats, daily and then according to appetite.
Natural Dairy Products
- Eat raw cheese and whole milk yogurt regularly if dairy products are tolerated.
- If tolerated, a variety of other milk products from naturally raised animals are fine.
- Choose as much as possible dairy products that come from older varieties of cows and are grass fed.
- Drink raw milk if tolerated
- Eat good quality butter prepared from naturally raised or organically fed cows.
- Eat dairy products according to desire, taste and appetite.
Soups
- These are excellent additions to one’s diet.
- Soups should be eaten in small amounts unless they are calorie dense.
- Soups can be made with grains, beans, vegetables, natural meats and poultry.
- If tolerated, crème fraiche or sour cream from naturally raised animals can be added to pureed soups.
- If tolerated, soups can be made with natural cream or milk.
- Bone broths are extremely healthy. Ideally, these should be prepared and used as stock at least a few time per week.
- Great Lakes Kosher Gelatin powder or other high quality gelatin powders can be substituted for bone broths as long as adequate dairy products are consumed.
Beans
- It is best to eat beans moderately a few times per week.
- Larger beans are best soaked 12-24 hours depending on the climate with vinegar or lemon juice.
- Tofu or tempeh is best eaten in very small amounts or avoided. Don’t consider this a protein source.
Seaweeds
- Incorporate seaweeds into your daily diet.
- The best seaweeds are from the Atlantic.
- Maine sea vegetables and Icelandic are available to the public.
- Eat Alaria, Kelp and Nori.
- Other seaweeds from clean northern waters are fine.
Fruits
- Eat organic fruit.
- Focus on fresh, dried, frozen and canned local fruits.
- Eat cooked, dried and fresh fruit according to your health condition and the season.
Seasonings
- Salt food to taste with good quality sea salt.
- Himalayan salt is also beneficial. Be sure that it has been tested for heavy metals.
- Natural soy sauce and miso can be used as a salt seasoning.
- Buy American misos.
- Add herbs and mild spices to food regularly
- Use natural vinegars in dressings and for seasonings.
- Use prepared mustard and horseradish as desired.
- It is important that healthy food is delicious. Add seasonings to make food delicious.
Nuts and Seeds
- Eat nuts that have been soaked, salted and baked at a low temperature.
- Eat more temperate nuts if you live in a temperate climate.
- Nut butters can be prepared from your nuts.
- Eat nuts and nut butters in moderation.
Beverages
- Drink for thirst
- Herbal beverages and pure spring waters or filtered waters are best.
- For special needs, such as higher calorie intake, have small amounts of fruit juices
- Avoid soy milk. Limit other milks such as nut milks.
- Drink alcoholic beverages in moderation only if you are good health.
- Greens juices are best limited to people in good health for occasional use, but are not necessary.
- Some traditional fermented beverages are fine, but the use may be adjusted for a person’s health condition.