Hi <<First Name>>!
WELCOME TO DAY SIX!
WOW! Nearly your first week being vegan, well done!
Clare's advice for day six:
If it hasn’t happened already, people are going to ask you out for dinner or to a family meal during the Challenge. What’s the best way to respond? What can you say to minimise criticism, ridicule and attempts to get your off the path? How can you maintain rapport and assure them that you can go out to dinner them (either now or in the future) as long as there are some adjustments to the menu or the choice of restaurant? A conversation is potentially difficult when ‘emotions are high, opinions differ and the stakes are high’. Having difficult conversations with ease is an important life skill. Many people struggle with difficult conversations so tend to avoid them or change their point of view to accommodate others. You don’t want to be swayed from ‘your choice’ to do the Vegan Challenge, yet are new to veganism and are learning a lot of new things. You’re acquiring new habits, learning what foods contain, balancing nutrition, trying new recipes and experiencing physical change. Don’t try to explain everything to others or expect them to be inquisitive about veganism. They are more likely to say ‘But we always eat here!’ or, ‘We’re your family. Don’t spoil it for everyone by getting fussy!’ I’ll help you navigate these conversations easily. For now I suggest put your energies into learning about veganism and adjusting to the new diet/lifestyle. Focus on ‘Your choice to do the challenge’ when answering others rather than having an ideological discussion about veganism. You can do this later when you don’t have to deal with multiple changes at once.
TIP: When invited to dinner, say ‘Thanks for the invite. I saw a film/read a book the other week that really inspired me and after it I chose to do what’s called ‘The 30-Day Vegan Challenge’. So for 30 days I am making changes, particularly to my diet. There’s a lot to learn but I am really enjoying it. So for 30 days, I am not eating certain foods. There are certain restaurants/meals that accommodate this; can I suggest one so we can all be satisfied. I’d really love to come out…’ By saying ‘I am doing this for 30 days’, you avoid a lot of resistance. When you are stronger, more informed and confident, you will be able to say ‘I am a vegan – let me tell you more!’
Robyn's advice for day six:
When people first go vegan, they often worry about suffering a deficiency of protein, iron or calcium. But the most common deficiency I see in vegans is Green Leafy Vegetable Deficiency! GLVs, as I like to call them, have the highest nutrient-per-calorie density of any food you can eat, meaning you get more nutritional ‘bang’ for your calorie ‘buck’ when you centre your meals on GLVs.
GLVs are rich in B vitamins – especially folate, the vitamin that helps prevent neural tube defects such as spina bifida in babies – vitamin E, vitamin C, vitamin K, iron, calcium, magnesium, potassium, phytonutrients such as beta-carotene, lutein, and zeaxanthin, as well as protein and fibre.
Many GLVs – especially those in the cruciferous or cabbage family – are also abundant in compounds called isothiocyanates, which fight cancer and help the immune system to more effectively target foreign invaders, while preventing the ‘mistakes’ that lead to autoimmune disorders.
Both raw and cooked GLVs are nutritionally valuable, and should be eaten every day. I recommend daily consumption of green smoothies (blended salads) using raw kale, bok choy, baby spinach, and/orlettuce; regular ‘chewed’ salads with an abundance and variety of different GLVs including lettuce varieties, rocket, baby spinach, watercress, parsley and coriander; and steamed, stir-fried or soup-cooked GLVs such as kale, cabbage, chard, silverbeet and Asian greens.
Cassie's recipe idea for day six:
Black Bean Empanadas
2 tbsp vegetable oil
6 cloves garlic, minced
1 brown onion, finely diced
300g potato, finely diced
100g carrot, finely diced
100g frozen peas, thawed
1 long red chilli, seeds removed, thinly sliced
1 tsp paprika
1 tsp ground cumin
½ cup parsley, finely chopped
400g can black beans, drained, rinsed
1 ½ tsp flaked salt
10 pack frozen puff pastry, thawed
3 litres vegetable oil, for deep frying
- In a frypan, heat the olive oil over a medium heat and saute the onions and garlic until golden brown. Add the potato, carrot and peas and cook for a further 5 minutes.
- Add the chilli, currants, paprika, cumin, black beans, parsley and salt and cook for a further 5 minutes.
- Using a 14cm round cookie cutter, cut pastry into circles and place 2 tablespoons of filling onto one side of the round and enclose pastry over filling, pinching the edges to seal.
- Fill and preheat a 3 litre deep fryer to 180C. Deep fry empanadas in batches of 10 until golden brown, approximately 8 minutes.
- Drain on paper towel and serve with vegan sour cream.
Kym's advice for day six:
Travel as a vegan. Whether going to an exotic location or just getting some seriously good R&R, food is an important part of any trip or holiday. If you are on an adventure to a foreign country, of course you would like to try some new flavours and explore the culture through food. The good news is, vegan food is common in every country on earth, because well, grains, legumes, fruits and vegetables are a huge part of every cultures foods. For example, Israel has so many traditional foods that are vegan, like hummus, babaganoush, tabouleh and the mind blowing flavours of falafel!
Check out this group website for some info about vegan food in various countries --> http://circleourearth.com/vegan-travel/vegan-country-guides
And this website for the 6 most vegan friendly countries in the world --> http://www.peacefuldumpling.com/most-vegan-friendly-countries-in-the-world
Also check out the awesome http://www.happycow.net for vegan restaurants in the city you are headed. With a bit of planning ahead you can make your trip an amazing vegan adventure!
Facebook groups are also a terrific resource for advice on local foods, just log on and do a search for the city you are headed, e.g. 'vegan new york' as most major cities in the world will have a vegan facebook group.
If you have a smartphone, download the 'Happy Cow' app for future reference
NEED SOME MORE ENCOURAGEMENT?
Watch this terrific short documentary about vegan bodybuilder Jim Morris --> click here
WANT MORE INFO ABOUT THE HEALTH BENEFITS OF GOING VEGAN?
Go to this page on Dr Greger's Nutritionalfacts.org website and watch some short videos about the health dangers of pork consumption --> click here
CAN'T BE BOTHERED COOKING TONIGHT?
Check out our directory of over 100 eateries in Sydney with vegan options! --> click here
QUOTE FOR THE DAY
"To my mind, the life of a lamb is no less precious than that of a human being." ~Mahatma Gandhi
Congratulations making it through DAY SIX of your 30 Day Go Vegan Challenge!