Hi <<First Name>>!
WELCOME TO DAY TEN!
1/3 of the way there now, stay plant strong!
Clare's advice for day ten:
What do you say when your parents or friends say ‘But this is our culture and tradition. We always eat this at this time of year!’ Food plays a large part of defining a culture and other people obtain a sense of belonging from shared eating behaviours with friends and family. Potential conflict occurs because your family/friend feel rejected or judged when you say the traditional way of eating is no longer acceptable to you. The best way to influence anyone to change (either to not criticise you or change themselves) is to become an attractive example for them to follow. Separate the culture/family experience of belonging and celebration from the actual foods chosen at this time. Say something like ‘I love to come home at this time of year sharing time with everyone. Recently I found out some information about how our food is produced and it had such a powerful influence on me that I no longer eat food that comes from animals. This has nothing to do with my love of spending time with you. It does mean that I don’t eat animal products any more. Please don’t interpret this as a rejection of you and the importance of our culture. I would love to sit down with you and share with you what I know so you can understand more. Can we make a time to do this?’
TIP: Tell your family or friends that you value them and the time you spend with them. Not eating in a traditional way has nothing to do with your commitment to them. Ask them to make some time to hear about why you have chosen to do this so they can understand more (not that they will become a vegan). As much as you might like them to become vegan too, telling them that you want them to change before they hear the facts may make them resistant and therefore not as open to the information they need to potentially change themselves. Hopefully they will see your improved levels of health, wellbeing and communication and want to be like that too.
Robyn's advice for day ten:
Know how to get the iron you need
The widely-held stereotype of vegans as pale and anaemic doesn’t fit with the research, which clearly shows that Australian vegan women and men are no more likely to be anaemic (which means having low haemoglobin levels in their blood) or to have depleted iron stores than omnivorous men and women. Vegans tend to have lower iron stores (ferritin levels) than omnivores, but this may be a health advantage: high iron stores are associated with cirrhosis, liver cancer, cardiac arrhythmias and diabetes, and possibly cancers of the colon and prostate.
Nonetheless, it can take some time for your body to adapt to only having non-haem iron (the kind we get from plants) and no haem iron (the kind that’s in meat), so it’s important to eat plenty of plant foods that are high in iron.
Men and postmenopausal women only need 8 mg of iron per day, according to the National Health and Medical Research Council, while women in their fertile years need 18 mg per day, and pregnant women 27 mg per day.
Here’s a selection of high-iron plant foods:
|½ cup sesame seeds
|½ cup pumpkin seeds
|1 cup edamame (green soybeans)
|1 cup cooked white beans
|½ cup firm tofu
|1 cup cooked lentils
|1 cup cooked spinach
|1 cup cooked kidney beans
|½ cup pine nuts
|½ cup dried apricots
Cassies' recipe idea for day ten:
Kym's advice for day ten:
Cookie Dough Balls
Makes 24 Balls
200g nuttelex, softened
1 tbsp vanilla bean paste
1 cup brown sugar
40ml coconut cream
1 1/2 cups plain flour
1 tbsp almond milk
300g chocolate chips
400g chocolate melts, melted
2 tbsp 100’s and 1000’s
- Line a baking tray with canola oil spray and baking paper and set aside.
- Using an electric mixer with the leaf beater attached, cream the nuttelex, vanilla and sugar until whipped and lightened in colour.
- Fold through the coconut cream, flour, almond milk and chocolate chips and place into the refrigerator for 5 minutes to firm up.
- Roll 1 tbsp sized balls and place onto the prepared tray. Place back into the refrigerator to set for 10 minutes.
- Dip the balls into the melted chocolate and drip excess chocolate off using a fork. Place back onto the baking tray and sprinkle with 100’s and 1000’s. Repeat until all are coated and place back into the refrigerator until set.
Which drinks are vegan?
The majority of non-alcoholic drinks are vegan, however there are a few things to look out for and a bit of reading to do if you currently drink soft-drinks. On the contrary, alcoholic drinks, particularly beer and wine are still sadly OFTEN clarified using animal-derived substances, so again some reading to do. Don't let it worry you though, with a bit of time put in, you can add an extra layer of sophistication to your drinking, not only choosing wines for their vintage, colour, year, variety and plum and chocolatey aromas, but you can also share a drop with your friends and proudly announce that its cruelty-free, which can only add to the enjoyment of everyone, including the animals :-)
If you own a smartphone, search 'Barnivore' and download this excellent app that will come in handy next time you need to check if a drink is vegan. Also go to the Barnivore.com
website and check if your favourite brands are vegan or not, and find some new brands if needed :-)
NEED SOME MORE ENCOURAGEMENT?
Watch this amazing documentary 'A DELICATE BALANCE' by Australian film maker Aaron Daniel Scheibner (85 mins) --> click here
WANT MORE INFO ABOUT THE HEALTH BENEFITS OF GOING VEGAN?
Go to this page on Dr Greger's Nutritionalfacts.org website and learn about the health dangers of eggs --> click here
CAN'T BE BOTHERED COOKING TONIGHT?
Check out our directory of over 100 eateries in Sydney with vegan options! --> click here
READY TO REAP THE BENEFITS OF WELL-PLANNED VEGAN NUTRITION?
Come to our next 'Essential of Vegan Nutrition seminar!
10am Sat 25th June at Sydney Mechanics School of Arts, Pitt. St. Sydney!
Details and purchase a ticket >> click here
QUOTE FOR THE DAY
Congratulations making it through DAY TEN of your 30 Day Go Vegan Challenge!