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veganfocus.com Living the Vegan Life It’s More Than Just a Menu Choice 1 .Vegan Focus – Information for both the established and aspiring modern-day vegan www.
....................... 13 Disclaimer ……………………….................................veganfocus..................................................... 6 Food Tips for New Vegans ………....................... 11 Vegan Checklist: Is Veganism for Me? ................................... 9 Dining Out as a Vegan …………………………................…........................................................ 12 Conclusion ……………...... 14 2 ....... 7 Nutritious Vegan Food Sources ….................... 5 Vegan Recipes: Investigating a Healthy Vegan Plan ..... 4 Why Vegan? The Vegan Ethos.............................Vegan Focus – Information for both the established and aspiring modern-day vegan www..................................................................................................................................................................com Table of Contents Introduction to Veganism …….......................................... 3 Vegan 101: From the Beginning …................
It is merely making a personal stand against practices that they feel are cruel and without justification. they are simply bred for veal or other by-products. Many are kept in cramped environments and may be unable to move or to act naturally as a result of their confines.com Introduction to Veganism Vegans are typically conscientious supporters of life and they prefer to live their lives through the non-exploitation of animals. and many animals destined for the slaughter house grow at a rate far quicker than their bodies should be able to cope with. 3 . Once dairy cows become too old to be productive. leather or any animal product. Realistically. as male calves are unable to produce milk. this can be deemed as cruelty and because modern farming has opted over the years for selective breeding with the purpose of breeding finer stock. Vegans avoid these food types to make a stand against the meat industry. The fact that millions of male chicks and calves are killed simply as a waste product of the dairy production system is considered non ethical by vegans. Vegans are not being judgemental of others. meat and eggs. This might seem strange to a meat eater as wool of course is a by-product and the animal has not been killed for this but to a vegan this is still unacceptable. The whole vegan ethos is to eat nothing that has come from an animal at all and this includes milk. and a way of announcing their concerns is to abstain from eating meat. often an accelerated growth is experienced. they are typically sold as meat and of course.veganfocus. it is merely a personal choice and a matter of conscience. Being a vegan does not equal perfection. Vegans also avoid wearing wool. For years. Most vegans make the decision to adopt whole lifestyle changes through their concerns at farming practices.Vegan Focus – Information for both the established and aspiring modern-day vegan www. many people have not been consciously aware or may have deliberately shut their minds to the reality of how these animals are kept.
fur and honey has to be eliminated from use. many more crops and water go to feed animals than would be consumed if a plant based diet were consumed by people in the first place. Becoming a vegan meant often drastic lifestyle changes to those who followed this path but for those that were committed to the non-abuse of animals. So the term vegan took vegetarianism to its natural conclusion which meant the deliberate and conscious avoidance of any meat products including abstaining from using any product that came from an animal or had caused harm to animals. Farming animals also requires a sufficient amount of land and therefore contributes to other environmental concerns such as water pollution and deforestation. Donald Watson who co-founded the Vegan Society introduced the word ‘vegan’ as a new word which enabled people to differentiate from those who followed a vegetarian lifestyle. did not fully cover the commitment of those who wished to abstain from any type of animal products. according to a study done by the University of Chicago. Veganism as a way of life means that it’s important to understand just what is deemed a ‘no go’ product and this means. 4 .veganfocus. On a global scale. materials such as leather and silk should also be avoided and the more that one looks into the vegan ethos. With land becoming less available. this was a natural and deliberate choice. there are many benefits to adopting a vegan lifestyle. the more animal by-products can be determined. milk. so much research is required to be deemed a ‘true vegan’. just as importantly.5 tonnes more carbon dioxide per meat eater than those who are on a vegan diet. a typical US diet generates nearly 1. In fact.Vegan Focus – Information for both the established and aspiring modern-day vegan www. it was important to differentiate from the two because he felt that vegetarianism -which stipulated the avoidance of eating any meat flesh. It has been stipulated that a vegan diet produces much fewer greenhouse gas emissions than any diet that is largely meat-based. For Watson. Of course. As a result.com Vegan 101: From the Beginning In 1944. other benefits are that any plant based diet requires substantially less land or water which would be typically required to support a meat based western diet and this is because farmed animals will eat much more by way of protein and water than they actually produce. eggs.
there could be serious uproar. a vegan would say that although the lifestyle change is comprehensive. Many meat-eaters feel that living a vegan lifestyle must be difficult to endure and see it as so restrictive. it is up to the individual to determine whether they are comfortable with these facts. dedication and purpose behind these caring and conscientious groups of people. People often ask the question ‘why vegan?’ When actually. The thought process behind veganism is to look at the whole picture and to adopt a lifestyle that has a much less aggressive footprint. facing it with a positive attitude and relishing the changes towards a healthy and conscientious direction ensures many benefits including financial savings as well as those benefits to the whole mind. ‘why not vegan?’ Having compassion for animals is important and fortunately there is less ignorance of farming processes and more knowledge which in turn affords people the opportunity to make an informed choice. Sentient. intelligent animals are often treated with complete disregard and cruelty. and they wonder how vegans can stay healthy with such a limited dietary range. people or the environment. body and spirit. no-one should make or enter into any major lifestyle change without serious consideration but the fact that so many people become vegans can only show the strength of mind. 5 .Vegan Focus – Information for both the established and aspiring modern-day vegan www.com Why Vegan? The Vegan Ethos Explored Many people feel that the whole vegan ethos is about caring only for animals and that a vegan typically has much less regard for a fellow human. Becoming a vegan is all about making an active choice to take a kinder path that will not hurt animals. Everyone must do what feels right for them ultimately but ignorance is not an option. By return. a better question may be termed. Of course.veganfocus. This is not the case at all. If everyone was aware of the terrible conditions that some animals have to endure all in the name of meat for human consumption. Vegans in general care about life per se and would never wish to see any living creature hurt including their fellow man.
6 . In truth. This will enable a subtle conversion towards veganism without rushing into it with very little knowledge. creating and cooking from scratch.Vegan Focus – Information for both the established and aspiring modern-day vegan www. Learning about meat alternatives is vital and if tempted to try Tofu and Soya products. There is no point cutting out all animal products if there is a lack of homework into how the relevant nutritional needs can be met and without this homework.veganfocus. This is why having a vegan day each week makes sense because it allows for a ‘taster’ into the preparation and planning needed if a full change is going to occur at some point. There is an abundance of information available online which can help to steer those interested in the right direction and this is essential even for those who do not wish to embrace the whole vegan concept. but these products can become an integral and healthy part of a vegan diet. It does call for a little creativity. It’s a good idea to investigate possible vegan recipes and to slowly embrace the concept by having one vegan day each week. The benefits of cooking a meal from scratch of course is that it can give a much greater connection with the food and make it much more rewarding.com Vegan Recipes: Investigating a Healthy Vegan Plan Investigating how to ensure a healthy diet is important if anyone is considering becoming a vegan. This slow transition allows the body to become used to the dietary changes too. A vegan diet may be healthy when undertaken with due care and attention but it’s good to instinctively listen to the body and learn how to properly substitute certain elements before becoming a fully fledged and full-time vegan. be aware that there is a distinctive taste difference although it is easy to adapt but there is a need to know how to bring out the best of these meat alternative products. There is a strong thread of care into animal welfare it is true but concern for the environment is also an issue. poor health could follow. the vegan approach is about much more than cutting meat out of the diet. as good nutrition is a must. One of the main disadvantages (if not keen on cooking) is that there will be very few pre-packaged and prepared meals available that are suitable for a vegan so this means. Tofu and Soya products provide an excellent source of protein and calcium and can be prepared in many different ways.
smoothies and salads. Keep a food journal and rate any culinary successes so that these recipes can be used again. Write down any recipe ideas or even a seven day menu plan. This won’t be boring as the food will be so tasty that it will be a pleasure to eat. If time is short. therefore saving cooking time and money. If cooking anyway. 3. 6.com Food Tips for New Vegans 1. Plan meals in advance. Start with about four recipes and make enough to last for a few days. Have lots of quick and easy snack foods ready for those unexpected hunger pangs when temptation for a quick and easy fry-up might strike. don’t plan any extensive meal preparations as this will be difficult. On those days where time is plentiful. Organisation is paramount. Consider the time required to cook and the ease of obtaining the ingredients. it’s relatively easy to cook a little bit more and to then freeze for when time is short. 5. plan a few hours to ensure that there are some frozen ready-made meals stacked up. 2. 4. 7 . Add lots of variety to the diet but don’t make the mistake of planning lots of different recipes.Vegan Focus – Information for both the established and aspiring modern-day vegan www.veganfocus. Add lots of greens into the diet and include vegetable soups.
have concerns that proteins are difficult to match in comparison to those who eat meat. This is not true at all. Many proteins come from nuts. In terms of health.com Starting the day healthily is important. 8 . a vegan diet can be surprisingly healthy as it is incredibly low in fat and contains no cholesterol. Some misconceptions by those with little knowledge of the vegan diet. There are so many wonderful juice options that will promote different health benefits as required or can be consumed just for the wonderful tastes. beans or grains and calcium can be obtained from soya milk. even those who eat meat should understand the basics and all of this information is readily available to those who require it. Green liquids will provide lots of energy so if an energy boost is required. spinach and broccoli with the all-important iron intake coming from chickpeas and spinach. Understanding how the body works and just what minerals and vitamins are needed is important for all. Juices and smoothies are excellent to give the digestive system a break too.Vegan Focus – Information for both the established and aspiring modern-day vegan www. start creating some exciting green smoothies.veganfocus. Vegans often start with a home-made vegetable or fruit juice.
Easily found in soya milk. 9 .com Nutritious Vegan Food Sources If considering becoming a vegan. nuts and grains. Iodine Iodine plays an important part in the body’s health and can be obtained from seaweed i. margarines and even breakfast cereals. soy milk. Proteins Protein is available from many ingredients within the vegan diet but specifically can be found in: Potatoes. soybeans and broccoli.veganfocus. lentils. Omega 3 Two tablespoons of rapeseed oil will provide the required amount of Omega 3 but it is also obtainable by taking one heaped tablespoon of ground flaxseed. Note that D3 is not suitable usually for those on a vegan diet. kelp and also green leafy vegetables. tofu and rice to name but a few. it’s important to understand exactly what nutrients are needed and from which food sources they can be obtained so this quick list will highlight the essentials required: Vitamin B12 Often found to be lacking in vegetarians or vegans who have not done their appropriate research.Vegan Focus – Information for both the established and aspiring modern-day vegan www. Calcium There are many good sources of calcium within the vegan diet such as soya milk. chickpeas. tofu. avocado. It is important to use those high fat foods sparingly however such as: Nuts. Fats Vegan diets are low in saturated fat and generally free of cholesterol. It is possible to take a supplement to ensure that this vitamin is absorbed. spinach. Zinc There are often high levels of zinc within a vegan diet and potential sources include: Legumes. Vitamin D Much of the required vitamin D is absorbed through the skin from exposure to the sun but a supplement can be taken or foods such as soya milk or margarine should provide sufficient amounts. coconut or margarines.e.
com Iron It’s important to increase vitamin C content to help with iron absorption and foods that contain a healthy supply of iron are any dark green leafy vegetables. prune juice. Omega 3 Fatty Acids Always include sources of alpha-linolenic acid and this can be found in tofu. Vitamin B12 There is minimal requirement for vitamin B12 and it’s important to take advice from a doctor or health food shop regarding this vitamin if not sure whether required. black beans. lentils. Essentially. 10 . kidney beans. Some vitamin B12 can be found in fortified soya milk although this should be doublechecked prior to purchase as it varies due to the type of processing undertaken. chick peas. soybeans and blackstrap molasses.Vegan Focus – Information for both the established and aspiring modern-day vegan www. tahini. children and pregnant or lactating women do need to have vitamin B12. flaxseed or flaxseed oil and walnuts.veganfocus. soybeans.
Vegan Focus – Information for both the established and aspiring modern-day vegan www. 11 . it may seem fairly difficult unless a convenient vegan restaurant is in the area. Fast food restaurants may not be as accommodating because they offer a very limited menu and a lot of the ingredients may just not be vegan friendly.com Dining Out as a Vegan Many new vegans worry about how they will be able to socialise and eat out at restaurants or cafes. local restaurants can be much more accommodating than people think.veganfocus. Quite often however. A good chef will be able to provide a vegan dish fairly readily because generally restaurants do cater for those with different dietary needs as they are used to tweaking their recipes for those with nut allergies or on low fat diets or reduced carbohydrate meals. Vegetarian meals have become increasingly popular over the years and it is not overly difficult to change a vegetarian meal into one suitable for a vegan customer. so don’t just disregard a restaurant because it doesn’t mention a vegan option. going forward and at first. Investigating those food places that will be flexible in their approach towards offering vegan options is important and always provide time and notice where possible to the restaurant so that they can be prepared.
Are you concerned about farming practices? 5. Do you feel guilty for eating meat or for wearing animal products? 3. For anyone who is considering making the change from eating meat to veganism.com Vegan Checklist: Is Veganism for Me? Becoming a vegan is a personal choice and it is one that must be made on an individual level and not through any type of coercion. it is worth asking the following questions first: 1. 12 . taking a look at harmful farming processes and questioning the reasoning behind them is also a productive thing to do. Does having compassion as to how animals are treated matter? 2. Are you prepared to investigate the meaning of veganism and learn the vegan options? Having a compassionate view to animals and how they are treated is a good thing.Vegan Focus – Information for both the established and aspiring modern-day vegan www. Do you care about the environment? 4.veganfocus.
taking a look at harmful farming processes and questioning the reasoning behind them is also a productive thing to do.veganfocus.com Conclusion Having a compassionate view to animals and how they are treated is a good thing.Vegan Focus – Information for both the established and aspiring modern-day vegan www. Whatever the viewpoint. 13 . eating less meat and eating more natural fruit and vegetables has to be a much better option for the individual and bears far less consequences for the environment as a result.
veganfocus. It is advisable to always investigate all nutritional needs and health concerns before making any drastic dietary alterations.Vegan Focus – Information for both the established and aspiring modern-day vegan www.com Disclaimer Disclaimer: The information in this report is intended as an introduction into veganism only and offers up information that is available for all through careful research.com 14 . For additional information on Veganism visit .veganfocus.www.
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