We hope these tips, link and bits of advice will help you on your 30 Day Go Vegan Challenge! 
Hi <<First Name>>! 


Clare's advice for day twenty:  

You may hear the comment
"As the population increases, it is necessary for our farming methods to be more intensive or we won’t be able to feed everyone. It’s the only sustainable way to feed the growing masses".

ISSUE: There are a number of assumptions in this comment. Presumably, that current eating habits are appropriate and therefore new ways must be found to maintain the status quo. Another assumption is that intensive farming is sustainable. The reality is that these methods are highly unsustainable and have negative consequences for food production, environmental damage and health.

NOTE: Don’t assume that a person’s comments are coming from a knowledgeable background. People often assume that things are true when they have heard about them through the media, other people or propaganda. Your response must avoid making them feel foolish or ignorant for not doing their own homework. The way to avoid having this effect is to partner with them by using words like ‘we’ and ‘us’ rather that implying that you know more than they do. It is important to ask the person to explain what they mean, as this will provide you with more information to shape your own answer. (See previous tips to see the value of this in moderating your argument to their interest/knowledge). Find out, for example, what they know about intensive and factory farming methods.

RESPONSE: a) If the person believes that factory farming is necessary to continue the status quo, say, ‘Certainly with more people on the planet, we have more mouths to feed. Often, to do this, we try to intensify what we already do. We have been conditioned to believe certain things about the nutritional value of food. For example, we assume that the major source of protein is meat. This is not the only source as plant sources provide ample protein. However, it takes more resources to produce meat- based protein than plant based. This, in itself is an argument against intensive farming but there are also some unknown negative effects of factory farming that must be considered. Can I give your more information?’ (Give them more information about cruelty, use of large amounts of pharmaceutical drugs to keep animals in unnatural conditions etc). b) If the person indicates no knowledge of the unsustainable and damaging effects of intensive farming, say, ‘With growing population, we certainly need to feed more people. However, there are lots of myths about what’s sustainable and what’s not. Factory farmed animals are usually fed on foods like corn and soya beans. Thus the land that would normally create food for people, are used primarily for feeding animals. Apart from the unnatural diet these animals are being fed, it takes far more resources to create protein from meat than directly from the land. So this is a very inefficient way to feed the growing population. There are other issues that must be considered. For example, research from Princeton University and other respected universities, shows that the factory farming of animals for food is the number one cause of climate change. This is undesirable. If you would like to know more about this, I can send you some information. One great book which examines the whole debate, is ‘Eating Animals’ by Jonathan Safran Foer. Can I send you the details?’

TIP: Find out what a person knows about intensive farming and dispel the associated myths. Highlight that there are unquestioned assumptions of what constitutes a good diet and where protein comes from. Inform them that meat production is a very inefficient way of feeding people e.g. It takes considerably more resources to produce meat based protein than plant based. Highlight the negative consequences of intensive farming e.g. environmental damage, greater water usage and use of pharmaceuticals to keep animals in unnatural conditions.



Robyn's advice for day nineteen:

Check your vitamin D level
It’s quite amazing that vitamin D deficiency is so widespread in a sun-drenched country in Australia, but I have found that over 90% of my clients have a vitamin D blood level that’s well below optimum, with many of these severely deficient.
The ‘sunshine vitamin’ is crucial for absorption of calcium from the small intestine, and in recent years has been found to be a key factor in preventing – and in some cases treating – many types of cancer (including, somewhat ironically, malignant melanoma), autoimmune diseases, high blood pressure, infectious diseases such as colds and flu, as well as improving muscle strength and response to exercise, reducing appetite and improving mood by increasing serotonin levels.
Very few foods contain vitamin D, the only plant food that does is mushrooms that have been exposed to ultraviolet light during growth.
For most people, a combination of judicious sun exposure (for fair-skinned people, no more than 10 minutes of direct exposure of arms and legs to sunlight between 10 am and 2 pm, or 11 am and 3 pm in daylight saving time n the summer; and up to half an hour in winter, 3-4 times per week) and supplementation with vitamin D3 (cholecalciferol), is the best approach to avoid or reverse deficiency and reach optimal levels.
Unfortunately, most vitamin D3 on the market is made from a non- vegan source: lanolin, derived from sheep’s wool. Rather than participating in the cruelty of the wool industry, vegans now have the option of using vitamin D3 made from lichen, a type of simple plant. This type of supplement is not yet available in Australia but can be ordered online from the UK; email robyn@empowertotalhealth.com.au for more information.
Vitamin D2 (ergocalciferol) is derived from non-animal sources and is the type of vitamin D found in most vegan multivitamins. However, studies show it is less long-lasting in the bloodstream than vitamin D3, so it is not the referred source.
I advise asking your GP for a blood test for 25-hydroxy vitamin D 1-2 times per year, and supplementing with vitamin D3 and judicious sun exposure until your blood level is between 100-130 nmol/L.

Cassies' recipe idea for day twenty: 

Patatas Bravas
Makes 4 servings
600g kipfler potatoes, peeled
4 tbsp olive oil
1 brown onion, diced
2 cloves garlic, minced
400g can diced tomatoes
2 long red chillis, roughly chopped
1 tbsp tomato paste
2 tsp sweet paprika
1/4 tsp chilli powder (mild)
1 tsp flaked salt
1/2 tsp brown sugar
1/4 cup vegetable stock
Fresh parsley, to serve
Fresh coriander, to serve
Sliced red chilli, to serve
  1. In a large pot, place the potatoes and cover with water. Simmer over a medium heat until just cooked, approximately 20 minutes. Drain and set aside.
  2. Heat 2 tbsp olive oil in a large frypan and saute the onion and garlic until golden brown, approximately 5 minutes.
  3. Add the diced tomatoes, red chillis, tomato paste, paprika, chilli powder, salt, brown sugar and vegetable stock and simmer over a low heat for 20 minutes.
  4. Puree the tomato sauce using a stick blender and set aside.
  5. Heat 2 tbsp olive oil in a frypan and pan fry the potatoes until just golden brown. Serve with tomato puree over the top and parsley, coriander and chilli on the side.

Kym's advice for day twenty:
Is popcorn vegan? 
For many people, it just wouldn't be good and proper to go the the movies without buying popcorn! But what about the 'butter'? Of course normal butter is not vegan, as its made from dairy. Commonly though, if you are going to one of the major cinemas like Hoyts, Greater Union or Event cinemas, the 'butter' is just an artificial flavouring. The ingredients of cinema popcorn is commonly: raw corn, coconut oil, flavouring 160A (which is vegan), Salt: Colour 102 - tartrazine (also vegan). Of course I am generalising here and its worth sending an email to the cinema people once a year or so to check if they ingredients are the same. Every time we send an email to a company asking if their food is vegan, we are helping to show them that there are people who truly care for animals and giving them more reason to sell products that are vegan :-)

Check out this website for some great vegan popcorn recipes that you can have at home in your own 'cinema' :-)

Go to this page and check out some short videos about studies on plant sources of omega 3 vs animal sources 

Check out our directory of over 100 eateries in Sydney with vegan options!  --> click here 

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


Congratulations making it through DAY TWENTY of your 30 Day Go Vegan Challenge! 
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