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WELCOME TO DAY ELEVEN! 

You're doing so well, keep on keeping on!  



 Clare's advice for day eleven:  

Today we will discuss the power of making a contract with other people when discussing veganism. You will probably find it easier to explain to some people rather than others why you are on the 30-Day Vegan Challenge. You may anticipate strong resistance or denial of the facts from some people and find yourself tongue-tied, anxious or angry with people who don’t take your choice so seriously. With these people, you may end up debating the pros and cons of veganism and because you are relatively new on your journey, you probably have insufficient information, which makes expressing your point quite difficult. A great way to counter strong resistance is to ask permission from them to share confronting information. Example: A friend says ‘What is it makes you think it’s preferable not to eat meat?’ Good Response: ‘I would love to tell you but some of the information I will share may seem almost unbelievable or very upsetting. Is it ok if I tell you?’ Bu getting the other person to agree to be told, you can always refer back to this if they later become defensive or angry. If they do you can calmly say, ‘You know, this is why I asked if I could tell you because the information is indeed awful’. By reminding them that they agreed to be told, their resistance is reduced. They can’t blame you for telling them unpleasant information because you gave them the choice. It subtly encourages them to feel their emotions related to the information rather than ‘shooting the messenger’ for telling them.

TIP: A strong reaction to your vegan choice can be partly due to the difficult emotions and reactions a person feels when they hear about the truth of where our food comes from. Ask the other person for permission to share difficult information and remind them that they agreed to it if they become angry or resistant. Don’t do this in a critical way but gently remind them that they agreed and that it is understandable to have strong reactions. You too had such a strong reaction that you changed your diet and lifestyle. Without actually saying it aloud, you are encouraging them to attend to what you are telling them rather than them deflecting the strong emotion by focusing on your audacity at telling them.

 

Robyn's advice for day eleven:

Know how to get the calcium you need
Most people – especially women – worry about how they’ll get enough calcium if they’re not eating dairy products. In fact, countries which have the highest intake of dairy products also have the highest rates of osteoporotic bone fractures, so clearly dairy product consumption doesn’t protect your bones.
But calcium is still a vital nutrient, and it’s important that vegans eat calcium-rich foods every day.
The best dietary sources of well-absorbed calcium are green vegetables such as kale, bok choy and broccoli, which are low in oxalate (also known as oxalic acid). Oxalate binds to calcium (and other minerals) in the small intestine, reducing the amount that we can absorb. While many people who regularly eat high-oxalate foods eventually start to grow bacteria in their guts that break down oxalates, allowing the minerals to be absorbed, it’s wise to eat a variety of low-oxalate plant foods to ensure you get your calcium needs met.
Here are some high-calcium vegan foods:

 

Food Mg calcium
½ cup firm tofu (calcium-set) 861
½ cup sesame seeds 702
1 cup edamame (green soy beas) 504
1 cup raw mustard greens 315
½ cup raw almonds 193
1 cup cooked white beans 191
1 cup shredded cooked pak choy 158
1 cup chopped, cooked kale 94
1 cup raw watercress 41
2 cups shredded cos lettuce 32
1 cup cooked broccoli 31
1 large fig (fresh or dried) 22

 
 



Cassies' recipe idea for day eleven: 

Zucchini and Green Bean Salad
Makes 2 serves
Ingredients
2 x zucchinis
100g green beans, top and tailed, halved
2 tbsp shallots, roots removed, thinly sliced
1 long red chilli, thinly sliced
1 tbsp coriander leaves
Dressing
1 tbsp rice bran oil
1 tbsp rice wine vinegar
1 tsp salt
1 ½ tsp brown sugar
2 tbsp lemon juice
1 clove garlic, peeled, minced

Directions
  1. Slice the zucchini lengthways using a very thin slicing blade on a food processor or a madolin. Toss together with the green beans, shallots, chilli and coriander.
  2. To make the dressing, place all ingredients into a jar with a sealed lid and shake until the sugar has dissolved. Pour over the salad and serve immediately.

 
Kym's advice for day eleven:
EMBRACE VEGANISING! 
Theres a classic 1940's broadway musical song that goes 'Anything you can do, I can do better!', where two characters argue playfully about who can, for example, sing softer, sing higher, sing sweeter, and hold a note for longer, and boast of their abilities and accomplishments. The vegan version of this is: 'Anything you can do, I can do VEGAN!'. And its true, from cheese to chicken, from bacon to marshmallows, there are vegan versions available in supermarkets, at specialists vegan shops and also of course recipes that you can make at home yourself, which can be really fun! And its growing as the vegan movement grows, there are new products being invented, and also vegan eateries around the city coming up with ways to veganise every possible food that we love to eat!  So get creative, make an effort and reap the rewards by finding cruelty-free versions of all your favourite foods! 

TODAYS ASSIGNMENT: 
Go to an online shop like www.Veganperfection.com.au, www.veganonline.com.au or www.crueltyfreeshop.com.au and search for some veganised foods like Facon, notzarella, cheezely, tofurky, nut-meat, wheat-meat, not-dogs, freedom marshmallows, soy cream, cashew mayonnaise, belissimo parmesan, kingland yoghurt, coconut butter, vegan honey, mushroom pate... there are vegan versions of EVERYTHING! 

NEED SOME MORE ENCOURAGEMENT? 
Professor of Bioethics at Princeton University and professor at the Centre for Applied Philosophy and Public Ethics at the University of Melbourne, Peter Singer takes a hard look at the food we eat, where it comes from, and how it is produced. (70mins) --> click here

WANT MORE INFO ABOUT THE HEALTH BENEFITS OF GOING VEGAN? 
Watch this ground-breaking talk by Dr McDougall 'The Starch Solution' (60mins) --> 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


Congratulations making it through DAY ELEVEN of your 30 Day Go Vegan Challenge! 
Copyright © 2018 Kym Staton, All rights reserved.
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Kym Staton · Surry Hills · Sydney, NSW 2010 · Australia