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

By making the decision to go vegan for the next 30 days, you have taken a marvelous step toward living a lifestyle that is better for the animals, your own health and our environment, this is something to CELEBRATE! 

One of the main aims of Vegan Education Association (VEA) is to support vegans and those interested in going vegan. We have created the 30 Day Vegan Challenge program in order to better assist and support people who want to go vegan.

Here's what we are going to do to make this happen:

* Your own personal mentor
The first thing we have done for you is that we have matched you up with a mentor from our club, who will be in touch soon by email to introduce her/himself and see how you are going. This is the person to contact if you need any specific advice, questions or support. You should hear within the next few days so that you have someone that you can contact for one-to-one help :-) 

* Our Weekly Newsletter
When you joined the challenge you also automatically subscribed to our weekly newsletter which you will receive every tuesday. This newsletter will have invites to all kinds of events and meetups that we have planned for the coming weeks, local and international vegan news, happy snaps from our recent events and other great stuff! 

* Daily advice emails 
This daily email will have plenty of tips, great information and will gradually introduce you into the wonderful world of veganism! These daily emails have been put together by four of our VEA members: vegan naturopath Robyn Chuter, vegan psychologist Clare Mann, vegan chef Cassie Heneghan and myself. We all live in Sydney so we all hope to get a chance to meet you soon!

You will receive each daily email at about 6pm every night for the 30 days with the intention that you can read it during the evening (or the next morning), to prepare for the following day. 

This is your first daily email, so read on - and allow me to introduce you to the authors of the 30 Day Challenge! :-)

Bsc, MSc, MA, PD Dip Couns, Reg Psych. AMAPS, FBPS, CPsychol
Clare is a psychologist, bestselling author, communications trainer and co-founder of the Vegan Voices iPhone App

Clare's advice for day one:
"CONGRATULATIONS! Your decision to change will positively impact your physical health and psychological and spiritual wellbeing. Irrespective of why you’ve chosen this challenge, you will face new challenges, within yourself and in your communications with other people.
Whenever we change something about ourselves, it impacts on our routines and self-identity and can cause some anxiety. This is normal, as ‘When you have been doing something wrong for a while, doing it right will initially feel wrong!’ When I say ‘wrong’ I mean that ‘It no longer serves you, your values and who you want to be as a person’. Becoming a vegan influences our everyday choices, particularly diet so interactions with other people may sometimes be difficult. You may encounter resistance, defensiveness or people feeling that your choices are undermining or criticising theirs. You may face strong emotional reactions from other people, which can be navigated easily with the right skills. The new skills I will give you may also improve your communications and relationships beyond discussing veganism.

Each day you’ll receive simple strategies to understand and manage your own emotions, thoughts and self-questioning. Additionally, I’ll provide tips and techniques to have everyday conversations easily and effectively. Stay the course and I will see you tomorrow!

BHSc, ND, GDCouns, Naturopath, Counsellor and EFT Therapist

Robyn's advice for day one:
"Eat a rainbow every day! 
The beautiful colours of plant foods are not just a feast for our eyes (and it’s notable that we humans, along with other primates show trichromatic vision which allows us to detect the colours of ripe fruit and succulent leaves, rather than the dichromatic vision (colour blindness’) found in carnivores. These colours are indicators of the presence of plant pigments that belong to a class of compounds known as phytochemicals. Phytochemicals play a critical role in the metabolism of plants, protecting them from environmental insults such as excessive ultraviolet radiation from sunlight, insect pests and fungal diseases.
What’s fascinating about phytochemicals is that the human body has evolved to use them in its own functions, even though those are wildly different from plants’ functions. Many phytochemicals act as antioxidants, protecting our cells from harmful free radicals; others protect our DNA from damage  that could lead to cancer; others regulate our immune system, ensuring that it detects and eliminates harmful invaders and cancer cells while leaving our healthy cells alone; and others still play roles such as protecting our eyes from UV radiation, strengthening our blood vessels and blunting the cancer-causing effects of sex hormones such as oestrogen.
To maximise our intake of phytochemicals, we need to ‘eat a rainbow’ of naturally coloured foods (not glow-in-the-dark sports drinks and Slurpees ;-) every day. Red tomatoes, strawberries and kidney beans; orange papaya, sweet potato and of course oranges; yellow corn, squash and capsicums; green asparagus, kiwifruit and kale; blue blueberries; purple eggplant; black beans and rice; all these attractive and delicious foods nourish our senses and our bodies".



Cassies’ Advice for Day One
Be prepared - I recommend weekly meal planning at the beginning of the week so you don’t become overwhelmed with your new changes. I personally look to pinterest, beautiful vegan blogs, restaurant menus and my own collection of favourite midweek recipes for new ideas. Seeing something delicious makes me so much more excited to cook it! To make my life even easier, I make larger portions for the next day’s lunch or to freeze for next week’s dinner. 

Eat what you feel - Our bodies are so intelligent that we generally crave what we are missing in our diet. Fun for me is recreating things I used to eat before I was vegan. 

There are so many vegan alternatives to most standard recipe ingredients and so much information online at how to substitute them. We have so much wonderful fresh produce in Australia at our disposal. Push the limits of your comfort zone when it comes to getting creative in the kitchen.

Use your support network – I was incredibly lucky to have an amazing bunch of new vegan friends when I started on my new path. They were all so supportive and knowledgeable as I have found most vegans to be! It helps to have people to run ideas, thoughts, feelings and recipes by. Reach out to others on the  Facebook group, join in on meetup events and use your mentor whenever you need them.

When I first went vegan from vegetarian, I noticed an incredible change in the shape of my body and my fitness levels without even training. I now have so much more energy and I feel so enthusiastic every morning when I get out there to prove how delicious plant based food can be. It has truly levelled out my existing anxiety issues and I feel incredibly grounded and at peace with my life.

Cassie's recipe idea for day one: 
Chickpea and Potato Curry

Makes 4 serves

2 tablespoons peanut oil
2 teaspoons yellow mustard seeds
420g can chickpeas, drained, rinsed
1 cup sweet potato, 1cm cubed
1 cup potato, 1cm cubed
100ml coconut milk
250ml vegetable stock
1 birds eye chilli, thinly sliced
2 teaspoons salt
1 packet pappadums (approx 30)
½ cup mango chutney (thick)
1 bunch coriander, thoroughly washed
Curry Paste
1 small brown onion, diced
2 cloves garlic, minced
2cm piece ginger, peeled
1 teaspoon coriander seeds
1 teaspoon cumin seeds
1 teaspoon ground turmeric
½ teaspoon garam masala
2 tbsp peanut oil
1 tbsp water
50g almond meal

  1. Using a heavy based saucepan, heat the oil over a low heat and add the mustard seeds. Allow to pop away for approximately 1 minute.
  2. To make the curry paste, place all ingredients into a food processor or mini chopper and blend until smooth and consistent. Scoop curry paste out into the saucepan and stir for approximately 5 minutes using a wooden spoon so that the paste doesn’t catch on the base of the pot.
  3. Add the chickpeas, sweet potato, potato, coconut milk, stock, chilli and salt and allow to simmer over a low heat for 30 minutes. Set aside to cool for 10 minutes.
  4. Prepare pappadums according to suppliers instructions.
  5. Add a tablespoon of curry to each pappadum and top with 1 teaspoon of mango chutney and a sprinkle of coriander.


I'm a singer, songwriter and guitarist, social innovator and a passionate animal rights advocate. I'm the founder of two large and growing community groups: VEA and also Films For Change Sydney. I sometimes combine these two groups for major events that aim to educate our community and raise greater awareness about the treatment of animals. Its a pleasure and a privilege to be directly active in creating change for compassion in this great city of ours! 

My advice for day one: 
The first thing you need to do to help you go vegan is clean out your fridge. I'm not talking about a soapy sponge here, but the animal products. Grab a bag of some kind and go through the fridge and remove any products that contain animal ingredients. Then do the pantry with any dry food or canned food that contains animals or animal products. Then - if possible - go and knock on the door of a neighbour or friend (someone not yet vegan) and give the food to them. This way you are not wasting the food that came from the suffering of an animal, which also took an enormous amount of energy and water to support.

Us human beings are creatures of habit and if we leave these items in our fridge its very very easy to drift back into old habits and consume animal products. As time goes by you'll find that you crave animal products less and less, especially as you find so many amazing new flavours of plant based foods that you have never tasted before. Once you've removed all the animal products from your fridge, go to the supermarket, local organic market or The Cruelty Free Shop at Glebe and stock up on some lovely fresh whole foods and anything you can find that says 'vegan' on the side. The major supermarkets like Coles and Woolies have vegan sections, even though you may not have noticed them before, both in the dry foods, fridge and freezer sections. Ask one of the friendly staff to direct you to the vegan section. They will know where this is even if they are not vegan themselves. One of the main exciting new flavours that you are going to discover going vegan is plant milks. These days supermarkets will have up to eight or even ten different brands of plant milk. Buy a few and take them home to try, and you'll be bound to find one that you like. Relish the nutty, wholesome flavours and enjoy the knowledge that no living, feeling thinking beings had to die for your drink, plus its better for you without all the saturated fat, pus (yes pus!) and other nasty residues found in milk. Congrats on making this first important step on your 30 day vegan journey and I'll have your next interesting and enlightening assignment tomorrow! 

Watch this fascinating talk by psychologist Dr Melanie Joy --> Click here (60 mins duration)

Watch this informative talk by Dr Neal Barnard ---> click here (60 mins duration)


"The soul that sees beauty may sometimes walk alone." – Johann Wolfgang van Goethe

Congratulations making it through DAY ONE! 
Copyright © 2018 Kym Staton, All rights reserved.