Hi <<First Name>>!
WELCOME TO DAY EIGHT!
WELL DONE! You achieved your first week being vegan! We really hope you are enjoying it, The peace of mind knowing that you are not harming animals, and the health benefits of some extra nutrients and anti-oxidants in your diet, all the new flavours and new information about this wonderful compassionate lifestyle!
Clare's advice for day eight:
Whether you chose the 30-Day Vegan Challenge for dietary reasons or ethical ones (or a combination), you soon realise the ubiquitous nature of animal use in our society. Sometimes, you will be unable to eat anything at some restaurants and only cow’s milk may be served in certain cafes. You suddenly see animals on dinner plates, where previously you saw meat. Where once you saw a leather sofa, shoes or handbags, you suddenly see an animal’s skin. A moment comes when you think, ‘Am I seeing something everyone else can’t?’ Can’t they see the ‘Speciesism’ i.e. Human superiority over animals that surely have right to equal considerationto live their lives for their own sakes, not being used for us? Strong emotions can accompany these realisations and, in an effort to deal with the sense of injustice, farming methods, indifference or being lied to about the health-giving properties of certain foods, you might start to become angry with another people. Anger is a normal emotion that highlights that something you value is being violated. It is important at these moments of strong emotion not to hit out at people who, like you, once didn’t know about this. Instead, surround yourself with other vegans and talk about your reactions and how they experience being vegan in a non-vegan world.
TIP: Allow yourself to feel strong emotions and accept that they are a normal reaction to finding out about a form of human blindness called Speciesism. Learn to redirect these strong emotions positively by talking to your mentor, other vegans and gather as much information to develop a language to talk about what you have discovered.
Robyn's advice for day eight:
Know how much protein you need – it’s less than you think!
Most people grossly overestimate how much protein they need, and therefore worry that they couldn’t possible get enough protein on a vegan diet. In fact, most people require only 0.8-1 gram of protein per kilogram of body weight per day. Even men who regularly run or work out with weights, need at most only 1.2 g of protein per kg of body weight; female athletes require about 15% less than male athletes.
Let’s do the maths: a man who weighs 70 kg and runs for 30 minutes, 4 times per week would need 56-70 g of protein per day. A typical day of vegan meals might consist of:
|Breakfast: ½ cup rolled oats cooked with ½ cup water and ½ cup soy milk, topped with 15 g almonds and ½ cup blueberries
||14 g protein
|Morning snack: 1 banana, 10 almonds
|Lunch: 4 cups salad of spinach, rocket, lettuce, tomatoes, onion, cucumber, capsicum and avocado, with ½ cup hommous and ½ can 4 bean mix
|Dinner: 2 store-bought lentil burgers, with 4 cups of mixed vegetables
|After-dinner snack: 1 cup stewed rhubarb and apple topped with 30 g walnuts
As you can see, it’s ridiculously easy to meet – and in fact exceed – your protein needs on a vegan diet. People with a heavier build or higher activity naturally tend to eat more than those who are slighter or less active, so there’s absolutely no need for anyone to worry about protein, or take protein supplements, as long as they are eating enough food to satisfy their appetite, and eating a good variety of plant foods.
Cassie's recipe idea for day eight:
Chargrilled Capsicum, Cous Cous and Preserved Lemon Salad
Makes 4 serves
2 cups cous cous
500ml boiling water
½ red onion, thinly sliced
¼ cup pine nuts, toasted
1 slice preserved lemon, rind only, washed, finely chopped
2 red capsicums, chargrilled, thinly sliced
½ bunch mint, finely shredded
½ bunch parsley, finely shredded
½ cup vegan sour cream
2 tsp smoked paprika
1 tsp flaked salt
juice of 1 lemon
Kym's advice for day eight:
- In a large bowl, soak the cous cous and boiling water for 5 minutes. Once the cous cous has absorbed the water, ‘fluff’ using a fork until it is crumbled.
- Stir through the onion, pine nuts, lemon, capsicum, mint and parsley and toss well to combine.
- In a bowl, stir together the sour cream, paprika, salt and lemon and serve next to salad.
Consider buying organic.
There are many benefits to you, the environment and the farmers to buy local and organic fruit and veggies, including:
Protecting the Global Environment
Supporting an Alternative to Genetic Engineering
Avoiding fertilizers and ensuring the Health of our aquatic systems
Protecting the Next Generation
There are many websites that will give you detailed information about these issues, so its worth a read. Now that you are eating more fruit and vegetables, and changing your lifestyle, why not consider making a better choice of where you buy them and what you are supporting? You'll probably find they taste better and are fresher too!
Track down your local source of organic fruit and veggies. A good place to start in Sydney is the organic food markets
or Alfalfa House Food Co-op
. With a bit of research you will find other co-ops and markets too :-)
NEED SOME MORE ENCOURAGEMENT?
Watch this amazing talk '101 Reasons To Go Vegan' presented by Humane Educator, James Wildman (70mins) --> 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 more about the value of getting more antioxidants in your diet --> 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 EIGHT of your 30 Day Go Vegan Challenge!