Albert Einstein, Vilma Reynoso

The vegan lifestyle has changed my life profoundly. It has opened my eyes, my heart, my compassion and my spirit more than any other experience in all the years I have lived!

My eyes were opened when I discovered that animals experience unimaginable torture before they are killed for our palates.  I learned we are polluting our earth by the ramifications of factory farming, we are destroying the oceans, and harming the air we breathe. Wanting to refrain from contributing to such brutality on all levels opened my heart. My compassion grew. Finally, my spirit became at peace knowing that when I sit down to a meal, I am choosing to eat the best diet possible for the animals, for the planet, and for the people. Learn more.  You can, too!

Here are some of the benefits I experience as a vegan:

  1. I am healthier.
  2. I have more energy.
  3. I am lighter.
  4. I feel younger than my age.
  5. I am stronger.
  6. I am more alert.
  7. I reduce my chances of getting a degenerative disease.
  8. I am increasing my quality of life.
  9. I do not contribute to torture and murder of animals worldwide.
  10. No animal had to suffer for me to nourish myself.
  11. I am not ingesting death, fear, and suffering.
  12. I am not contributing to global warming, since animal farming is the number one cause of climate change in the world.
  13. I am not contributing to the contamination of the oceans and the annihilation of sea life.
  14. I am not contributing to the elimination of the planet’s forests and fertile land to make room for livestock that is tortured and killed and then fed to populations who are dying from animal-based diets.
  15. I am using less of the earth’s precious water supply: it takes twenty five gallons of water to produce 1 lb. of grain. It takes 2500 gallons of water to produce 1 lb. of meat!
  16. I am not contributing to world hunger: seventy percent of the grain grown in the U.S. alone is used to produce meat; if that grain were fed directly to people, no one on the planet would go hungry.
  17. I am not contributing to excessive waste from factory farms which pollutes our rivers and land.
  18. I am eating delicious vegan cuisine.
  19. I am receiving all the nutrients my body needs.
  20. I am eating healthy, whole vegan food without cholesterol, processed sugar, excessive sodium, GMOs, and added damaging and disease-causing chemicals.
  21. I do not smell foul odors in the kitchen when I cook or prepare my food.
  22. It is easy for me to clean up after preparing and eating vegan food.
  23. I am less irritable, anxious, fearful or worried.
  24. I acknowledge that humans are herbivores and eat what an herbivore is designed to consume.
  25. I have a minimal chance of buying or consuming contaminated food.
  26. I am more spiritually connected to all life.
  27. I am spreading compassion and love.
  28. I respect all life as it is.
  29. I am at peace.
  30. I am living my spiritual truth.

Vilma Reynoso,, VEG out: go Vegan. Save Earth. be Good to animals.

Copyright, 2014, Vilma Reynoso


What does it mean to detoxify?

Detoxification is the body’s natural process of eliminating toxins. The body begins detoxifying itself when we change our diet to a healthier one, thereby eliminating unhealthy foods that contain processed sugar, alcohol, caffeine, harmful chemicals, animal and dairy products, and when we exercise or discontinue a current habit. The body naturally wants to thrive at optimum health, so when all or part of the above list is eliminated from our lifestyle and replaced with whole vegan or raw vegan foods, the body is able to begin its “toxic clean-up.”

Why is it important to detoxify the body?

It is vital to detoxify the body. Most of the food that the average person eats these days is contaminated with GMOs (genetically modified organisms); excessive chemicals, high sugar, fat, and sodium, and is processed to the point where it is devoid of nutrients. We are also bombarded with harmful chemicals in the air we breathe and use harmful soaps, cleaners and household products, etc. A cleanse, fast, or detox four times per year gives the body a chance to rid itself of harmful substances that contribute to degenerative disease. Eating or drinking (via juicing or via smoothies) a whole foods vegan diet, with the emphasis on high raw foods, will give the body the conditions it needs for optimal detoxing and restoring.

What are some detoxification symptoms?

Since the body is releasing stored toxins into the blood stream and then expelling them through the elimination areas, some symptoms you might experience are the following:

  • Headaches
  • Stomach ache
  • Diarrhea
  • Constipation
  • Skin eruptions or skin rash
  • Fatigue
  • Cough
  • Clogged sinuses
  • Sore throat
  • Sore muscles
  • Bad breath
  • Fever
  • Irritability or moodiness
  • Gas
  • Cravings

Some people will only experience some of the above symptoms and others will experience all of them. The duration and extent of your symptoms depends on the level of your detox, fast or cleanse, your lifestyle prior to embarking on a cleanse, your emotional and mental health, and the extent of toxicity currently in your body. Keep in mind that these symptoms may come and go at various times throughout your cleanse. You might feel fantastic one day and run down and sleepy and have a headache on another. It is important to remember that you will most likely feel worse during part of your cleanse; this is normal and temporary.  The body is releasing years’ or maybe decades’ worth of stored toxins into the bloodstream; it then works extra hard to remove these toxins, and in the process, requires more energy. The body eliminates these toxins through the skin, liver, kidneys, bowels, lungs and mouth, so you WILL feel worse at times. Rest assured, however, that this is good because it means the body is doing its work to cleanse and heal! Stay calm and know that your body is doing what is designed to do. This is the most difficult part of any fast or detox. Stay the course, and you will be fine!

What can I do to feel better?

The important thing to remember is to allow your body to rest as much as possible. With rest, your body will be able to do what it does to detoxify. If you have to work during your detox, rest and limit social engagements after work. Be sure and drink lots of clean water as well! The more you relax mentally and emotionally, the easier it will be for your body to clean itself and the better you will feel.

Quick Tips for your Fast, Cleanse or Detox:

  • Drink 48 oz. of water throughout the day or more.
  • If you feel hungry, drink at least an 8 oz. full glass of water before eating. Many times we think we are hungry when the body is truly thirsty.
  • Think happy, inspiring and encouraging thoughts. When your mind is at ease and content, your body and emotions follow suit. Make it easier for your body to do what it needs to do!
  • If you feel tired and if you can, lie down and rest. It is okay to take a nap. The more rest you give your body when you feel tired, the better results you will have.
  • Get at least 8 hours of sleep per night.
  • Reduce stress as much as possible during this time.
  • Meditating or allowing “quiet time” at least once a day for even just 10 minutes is highly recommended.
  • Exercising by walking, light running or yoga for 30 minutes for 3-5 days per week will help eliminate those toxins and allow you to feel better.
  • If you are working with a health coach or mentor, ask for help when you feel you need encouragement. They are there to help you through the rough times and want you to succeed as much as you do!
  • If you are working with a health coach, ask them for healthy recipes to help you with your cleanse.
  • Believe in yourself and in your body’s ability to detox, heal and transition to the new you!  

Vilma Reynoso,, VEG out: go Vegan, save Earth. be Good to animals.

Copyright, 2014, Vilma Reynoso

Kale Nut Salad

For some of us, football and food is a fun past time, and it seems that we inevitably end up eating not-so-healthy food with more calories than we care to imagine. The answer (well, other than not watching the game – whatever game that might be – and hiking or running or exercising in its place) – is to eat something healthier, tasty, easy, low calorie, and full of nutrients. If you are going to partake in eating lots of fatty foods, sugary foods or salty foods while watching your team play during football season, this is a great recipe for an easy, green salad that will enhance your experience and add some life to your body while eating the heavier foods. Give it a shot!

Here is the recipe for Easy Kale and Nut Salad. It will serve 4-5 people:


2 large bunches of lacinato or green kale (about 8-10 cups), washed and de-stemmed

2 cups soaked and chopped walnuts or pecans (or a mix of the two)

½ chopped medium onion

6-8 chopped dates

Juice from 2 small limes or lemons

2 Tbsp. olive oil

Salt and pepper to taste


  1. Rinse kale and remove the stems in the middle.
  2. Chop the kale into bite sized pieces and place in a large bowl.
  3. In a food processor, chop the nuts and then place into large bowl with the kale.
  4. Add chopped onion and chopped dates.
  5. Add lemon or lime juice and olive oil.
  6. Mix salad and then massage it for about 30 seconds
  7. Salt and pepper to taste
  8. Refrigerate for 1 hour.


Oh, and, today is Jan 19, 2014, and the Broncos are playing the Patriots in the AFC Championship game. So, GO BRONCOS!!!

Vilma Reynoso, VEG out: go Vegan. save Earth. be Good to animals.

Copyright, 2014, Vilma Reynoso

Want to improve your health dramatically? Get my book, “Vegan Green Smoothies by Vilms: 35 Easy, Nutritious and Delicious Recipes for Ultimate Health and Vitality


There is nothing like a healthy and hot bowl of soup on a cold winter’s day! On a snowy day here last week, I decided to make one my favorite soups, Vegan Indian Red Lentil Vegetable! I made a very large pot so I could have plenty of left-overs. Here is my recipe, below, that will feed a family of four and then some!


4-5 carrots, chopped

4-5 peeled potatoes, chopped

2-3 celery stalks, chopped

½ medium onion, chopped

4-5 broccoli florets, chopped

2 medium tomatoes, chopped (or 1 8oz can chopped tomatoes)

2 cups red or green chard, chopped

3-4 garlic cloves, minced

1 Tbsp each of fresh oregano, sage, marjoram, basil

1 packet Gogi Indian mix

1 cup red lentils

1 cup brown rice (or a rice mix)

5-6 cups water


  1. Boil water and add rice and onions. Cook for about 10 minutes on high heat.
  2. Add all vegetables and all spices except potatoes and chard. Turn down to medium or medium low heat. Cook for 25 minutes.
  3. Add lentils and potatoes and cook for 15 minutes on medium heat or until both are done.
  4. Add chard and cook for 5 minutes longer or until chard is soft.


Vilma Reynoso, VEG out: go Vegan. save Earth. be Good to animals.

Want to improve your health dramatically? Get my book, “Vegan Green Smoothies by Vilms: 35 Easy, Nutritious and Delicious Recipes for Ultimate Health and Vitality

© 2014, Vilma Reynoso

The World Peace DietWhat is the World Peace Diet? A vegan diet, of course! However, the brilliantly-written book, The World Peace Diet: Eating for Spiritual Health and Social Harmony by Will Tuttle, explains thoroughly why a vegan diet is the only diet of choice from various perspectives – spiritual, political, ecological, nutritional and cultural – for this planet. I love books and I love living vegan, so I am facilitating a study of this marvelous book! Join me, Vilma Reynoso, Vegan Health & Lifestyle Coach and Peter B.Roth, Transformational Spiritual Healer, Astrologer and vegan, for a study and discussion of The World Peace Diet: Eating for Spiritual Health and Social Harmony. Our purpose is to dig deep into the reasons why people choose to become vegan and the reasons why it is vital to adopt the vegan lifestyle. You are welcome to join whether you are a seasoned vegan, a new vegan or curious about veganism and if you live in the Denver metro area.

Meetings will be held in Denver, CO, on the last Thursday of the month in January, February, March, and April of 2014. Each meeting will consist of a short presentation and recap of the month’s assigned chapters.  An open discussion will then follow.  To join this study, visit The World Peace Diet Meetup.

To learn more about Will Tuttle or to purchase a printed version of The World Peace Diet: Eating for Spiritual Health and Social Harmony, visit Will Tuttle’s website.

Printed, digital and audio formats of the book may also be purchased at Amazon or Barnes & Noble.

Vilma Reynoso, VEG out: go Vegan. save Earth. be Good to animals.

Want to improve your health dramatically? Get my book, “Vegan Green Smoothies by Vilms: 35 Easy, Nutritious and Delicious Recipes for Ultimate Health and Vitality

Copyright, 2014, Vilma Reynoso

Vegan Green Smoothies by Vilms

Vegan Green Smoothies by Vilms: 35 Easy, Nutritious and Delicious Recipes for Ultimate Health and Vitality is a short, concise and informational e-Book outlining the health benefits of green smoothies. The book includes my easy recipes that you will love! If you are curious about green smoothies, looking to improve your health or eating habits, are a seasoned vegan or raw vegan, these recipes will entice your palate!

A bit about me, Vilma Reynoso, and why I wrote this book:

As a child, I grew up consuming my father’s Argentine barbecues every Sunday. Usually ill with colds as a child, I suffered from chronic sinus problems, asthma and respiratory ailments, and was overweight.  As a young adult, I suffered with horrible PMS, fibroids, chronic fatigue, anxiety, mood swings, asthma, intestinal problems, sinusitis, foggy thinking, and even depression.  After evaluating my health and the deaths of both my parents due to heart disease, I became motivated to change my life, one step at a time. I slowly began to change my diet from meat-based to vegetarian, then to vegan, and finally to a mostly raw vegan diet. Healed from most of my ailments, I have never looked back!

Vegan Green Smoothies by Vilms: 35 Easy, Nutritious and Delicious Recipes for Ultimate Health and Vitality is one of several upcoming e-books. I have written it to demonstrate to you, the reader, how taking a small step, such as incorporating green smoothies into your daily routine, can dramatically enhance your life and health.

This e-book is available for purchase in the following formats for only $2.99! 

Epub (Nook, Apple iPad/iBooks, Sony Reader, Kobo, and most e-reading apps including Stanza, Aldiko, Adobe Digital Editions): Buy Now from Smashwords 

Kindle: Buy Now from Amazon, Buy Now from Smashwords

LRF (for older model Sony Readers that don’t support epub): Buy Now from Smashwords

PDF (Please allow at least 24 hours for delivery.):

PayPal Buy Now


It is essential for life and for cleansing. It is fabulous!


I just ended a 3-day water fast for the purpose of healing myself from a very unexpected bout with asthma. Prior to becoming vegan a few years ago, I was asthmatic and occasionally had attacks, but they stopped after I had changed my diet. So, it was a surprise to not be able to breathe again last week! I believe I became sick for a few reasons: physically, I had been eating some grains that did not settle well with me (the body does not do well with grains, but this is another blog), mentally, I am in the midst of drastically changing my life, and emotionally, I am healing from some old wounds.  I also was visiting family in a place with lots of hay and discovered that the hay had triggered my allergic reaction. I truly believe that if I had been in better shape physically, mentally and emotionally, the hay would not have triggered such a difficult reaction. Once back home, I decided a water fast was in store for me!

Fasting, especially with only water, gives the body a chance to focus on healing, which is what is it designed to do and does every moment of our lives. When we only feed the body water, it has the chance to use all the body’s energy to expel the toxins stored in its tissues, which contribute to disease. This, in turn, strengthens the body’s immune system. And once the immune system is reinforced, the human body is able to heal and thrive like it is designed to do. In addition to detoxification of the body, other benefits of water fasting include feeling rejuvenated, a healthier cardiovascular system, an improved skeletal and muscular system, increased will power and self-control, increased body sensitivity, more energy, weight loss (although, I do not recommend trying to lose weight by fasting), and a deeper spiritual connection.

My Water Fasting Journal: 

Day One:

October 21, 2013.

I had a tough time breathing today and rested by reading and sleeping on and off throughout the day. I could not believe how much I slept! I awakened throughout the morning just to drink my water and go to the bathroom and slept from 8 a.m. until 1:00 p.m., I think, without thinking twice about it! I felt exhausted. I think this was not due to the fasting, but just due to rest and healing that my body needed.  I was not hungry at all. I just kept drinking water and using the bathroom. My entire body ached all day long.

In the afternoon when I finally awakened, I read a fantastic book that I could not put down – Hand Wash Cold: care instructions for an ordinary life, by Karen Maezen Miller! It is rich in metaphor and brilliantly written. I had to blog about it on my other website, if you want to take a peek: This beautiful book reminded me to see my life, and all aspects of it, as the beautiful gift that it is, moment by moment. What is interesting is that I found this book on a discount table at a book store while on vacation last week at a point when I was away from the hay and breathing okay. I listened to my intuition and bought the book. I love it when life works this way!

I slept well through the night and had vivid dreams about my mother, who died many years ago. I cannot remember exactly what I dreamed about, but I remember being shocked when I awakened to know that they were only dreams. Many people experience vivid dreams while water fasting. Interesting.

Day Two: 

October 22, 2013.

Today, I had unexpected energy! I did not feel hungry all day and decided to put my energy to use. I wrote, read a new book, took a short walk, and ran one errand until I felt it was time to slow down and rest. I felt pretty good and kept my mind focused on water only. The thought of food did not enter my mind because I was determined to get through this. I drank about 8 oz. of water every hour during the day and less through the night while I slept like I did on day one. I felt light, calm and content, and noticed that my breathing was easier. My body did not ache like it did the previous day.  Day two down!

Day Three:

October 23, 2013.

As I awakened today, I felt weak, but I could take a deep breath for the first time in a week! Bravo! I felt calm and knew that my body was healing and felt it healing (hard to explain unless you experience a fast). I did not remember my dreams of the night prior. I knew I felt weak because of the detoxification occurring in my body, and this is normal. Some people have nausea or headaches, but I did not this time. I did, however, have aches and pains on several body parts, which is where the toxins are concentrated and need to be eliminated. I became more sensitive and aware of my organs. By the end of the day, it was time to break my fast, so I drank apple and pear juice that I juiced myself. When you do not eat solid food and only drink water for three days, fruit (whether juiced or in solid form) tastes FANTASTIC! I gained a greater appreciation for raw, organic and wholesome apples and pears!

I will continue to eat fruit (maybe a few leafy greens) for two days to get my body accustomed to eating again. Slow integration is better.

Although this was a very short fast (some fasts last seven to thirty, even sixty, days), it was a calming spiritual experience for me. It was important to not work and take it as easy as possible during these three days, and I feel that I accomplished that. I learned some things about myself and about the beauty of life via the two books I read during this “downtime.” For that, I am grateful. Oh, fabulous water!

Feel free to email or contact me if you should have any questions or comments on water fasting.

One Mind…

October 22, 2013 — Leave a comment

A beautiful poem by Helen Keller: 

FB Sunflower

One mind awake can awaken another.

The second awake can awaken their next-door brother.

Three awake can awaken the town

By turning the whole place upside down.

Many awake can make such a fuss

That they finally awaken the rest of us.

Grape Smoothies

For a quick, easy, nutritious, delicious and filling green smoothie, try this recipe!


Heavy-duty, high-speed blender


1 lb. spinach

1 cup seedless green grapes

2 pears

4 cups water


Place all ingredients in heavy-duty blender and mix until smooth.


(serves 2)

Vilma Reynoso, VEGoutwithVilms.comVEG out: go Vegan, save Earth. be Good to animals.

© 2013, Vilma Reynoso

To learn how to make delicious and nutritious green smoothies: host a class! Or, purchase my eBook: Vegan Green Smoothies by Vilms: 35 Easy, Nutritious and Delicious Recipes for Ultimate Health and Vitality


Cacao Smoothies

This is a delicious and healthy version of a chocolate shake containing no chemicals, dairy, or gluten. Children (and adults!) who love chocolate will love this one!


heavy-duty high-speed blender


2 Frozen bananas (cut into small pieces)

2-3 dates (soaked)

1 cup almond milk

1/2 tbl cacao powder


1. Place all ingredients in heavy duty blender and mix until smooth.


(serves 1)

Vilma Reynoso, VEGoutwithVilms.comVEG out: go Vegan, save Earth. be Good to animals.

© 2013, Vilma Reynoso

To learn how to make delicious and nutritious green smoothies: host a class! Or, purchase my eBook: Vegan Green Smoothies by Vilms: 35 Easy, Nutritious and Delicious Recipes for Ultimate Health and Vitality