Hi <<First Name>>!
WELCOME TO DAY TWO!
We hope you enjoyed your first day being vegan! How did you go? If you have any questions, please feel free to email the mentor that we have assigned to you, if you haven't heard from them yet by email you should hear from them very soon :-)
Clare's advice for day Two:
All change, it involves changing habits – removing old ones and putting in place ones you wish to adopt. Consider a habit like cleaning your teeth. People who forget to clean their teeth at night often get out of bed to do it. Why? Their teeth are unlikely to drop out over night! It’s such a habit that it seems unnatural not to. ‘When and how does a repeated action become so habitual that it seems natural and easy?’ Psychologists agree that it takes approximately 30 days to create new habits. It varies for different people. Habits, like diet, are so well engrained, that 30 days of consistent, focused effort is needed. That’s why it’s the 30 day challenge. It gives maximum change to make veganism so natural, that it feels unnatural not to do it. Focus and commitment is needed to avoid slipping back into what is familiar.
Tip: Create a daily ritual. E.g. At the same time each day, focus on ‘being a vegan’. This might include a review of what you ate yesterday, challenges you faced, conversations you had and what you learnt. Re-read the daily advice and imagine becoming the person you want to be. Imagine this being so easy and rewarding ...Nothing will stand in the way of your success.
Robyn's advice for day two
Eat legumes every day!
Legumes – dried peas, beans and lentils – are probably the most neglected food group not just among Australian omnivores, but among vegans. This is a complete tragedy, since legumes offer a suite of health benefits unmatched by any other food group.
Legumes are famously high in fibre, as well as being the richest source of resistant starch in our diets. Resistant starch helps us feel full while preventing the absorption of starch calories; promotes the growth of beneficial bacteria in our gut which produce short chain fatty acids that increase our absorption of minerals, suppress our appetite and increase fat-burning in between meals; and restores insulin sensitivity, helping to prevent and reverse diabetes.
Legumes also contain compounds which modulate the effects of sex hormones, reducing the risk of breast and prostate cancer; reduce cholesterol absorption and increase its excretion from the body; and detoxify carcinogens (cancer-causing chemicals).
In the "Food Habits in Later Life“ (FHILL) study, which recruited 785 participants aged 70 and over in Japan, Sweden, Greece and Australia and followed them up for seven years, each 20g increase in daily intake of legumes was associated with a 7-8% reduced risk of dying from any cause. Legumes were the only food group found to have this lifespan-prolonging effect in this study. I encourage my clients to eat at least half a cup of cooked legumes, twice per day – usually at lunch and dinner. Legumes can either be eaten as-is (for example, as tinned 4-bean mx, in a salad) or turned into lentil burgers, bean burritos, chick pea curry, hommous, scrambled tofu, or a host of other delicious dishes. See my website
for recipe ideas.
Cassie's recipe idea for day two:
Coconut Rice Salad
Makes 4 serves
2 cups long grain rice, rinsed thoroughly
1 litre water
270ml lite coconut milk
1 bunch coriander, roughly chopped
1 bunch mint, roughly chopped
1 handful of snow peas, thinly sliced
2 cucumbers, diced
4 shallots, thinly sliced
1 cup wombok, thinly sliced
1 cup roasted cashew nuts, lightly salted
1 tbsp sesame oil
2 tbsp soy sauce
2 tsp brown sugar
1 tsp hoi sin sauce
1 tsp sweet chilli sauce
1 tbsp rice wine vinegar
- Place the rice and water into a pot and cook until done, approximately 20 minutes on high heat. Turn the heat down to a low setting and stir through the coconut milk and continue to cook until absorbed. Turn out onto a large tray, spread evenly, cover with plastic wrap and place into the fridge to cool.
- In a large salad bowl, toss the rice with the rest of the salad ingredients.
- To make the dressing: place all ingredients into a bottle and shake well to combine. Pour over salad and serve immediately.
Kym's advice for day two:
Ok so yesterday I asked you to clean out your fridge and pantry of all animal products and gift them to a friend or neighbour. You now might be thinking... what am I going to do without my "...." insert previous favourite food stuff. Guess what? You are going to find new flavours that you never knew even EXISTED on this fine planet of ours! For example: quinoa, tempeh, seitan, cashew cheese, dried jackfruit, chia seeds, tahini, kale, nutritional yeast, coconut bacon, liquid smoke, shitake mushrooms... before i went vegan I had never even heard of most of these foods! The fact is, vegan food is where all the best flavours really come from, I mean the first thing that meat eaters do is smother their food with liquified plants (otherwise known as sauces!). You are about to discover a whole new world of flavours and expand you palate!
Time to do some serious hunting and gathering, find one of these foods and hunt it down! Pick one from the list above and see if you can locate it at your local supermarket, health food store or market! Enjoy the experience of discovering new flavours that are healthy for you and better for the animals and our environment :-)
NEED SOME MORE ENCOURAGEMENT?
Watch this fascinating debate from US tv program 'Intelligence Squared' (105 mins duration) ---> Click here
WANT MORE INFO ABOUT THE HEALTH BENEFITS OF GOING VEGAN?
Watch this informative talk by Dr Greger "Uprooting the Leading Causes of Death' ---> click here
(55 mins duration)
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
"Until one has loved an animal, a part of one's soul remains unawakened" - Anatole France :-)
Congratulations making it through DAY TWO!