The semi-vegan!

Issue 5, Summer 2012

From the editor
This is issue 5 of The semi-vegan. It is published as pdf to save on printing costs. Buy issue 2 – it costs £2.50 including postage!

Text: Knut Caspari


am planing a printed issue with the best articles from issue 1-5 plus any other articles that I am given. The pdfs are a good way to show readers and potential writers how the article will look in print. I prefer the articles to have a similiar layout. The printed issue will be given away at the vegan fayre in Wolverhampton in October.
Write an article!

Issue 2 was printed with a printrun of 100. It contains loads of interesting articles, including these: • My journey to abolittionism by Emma Attwell • New year by Pete Ryan • Animal rights and human wrongs by N.C.Sweeney • Healing by Julia Langley • Eco-village in Slovakia by Janne Eikeblad • The vegan guide to ironing! by Andrew Knight • The organic gardener by Sophie ChristopherBowes
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You choose what to write about or maybe you know of someone whom wouold like to write something.

If you liked this pdf, then feel free to spread it! Noone makes a profit from this magazine, the aim is to cover postage and print costs.

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Name: Address: Post code: Landline phone no: Post: Longridge, Bankend Road, Dumfries, DG1 4TP. E-mail:

Smug vegans!
I am vegan and like to think I do my best in a world that does not make it easy for us. However I cannot be perfect! I have encountered vegans arguing on message boards of vegan pages on the web, about the glue used in synthetic shoes and whether that is suitable for vegans or not!

Text: Rebecca Burke


t is bad enough trying to avoid leather shoes, when I do buy a pair of faux leather the last thing I need to start obsessing over is the glue! It just becomes ridiculous. Yes there are purely vegan shoe shops, Vegetarian Shoes in Brighton, however I walked in there and left after about 5 minutes, simply put I cannot afford the prices! £80 for a pair of boots or £20 off Ebay? Then there are those vegans who will not buy vegan food etc if it is owned by a non vegan company. For instance I got into a heated debate with another vegan over the fact I buy Innocent Smoothies and Veg Pots as they are owned by Coca Cola. I am sorry not my problem! Why should I deny myself food I like for this? It is hard enough finding a great on the go lunch as a vegan - this would just shut more doors for me and other vegans. All the supermarkets sell meat, and may have a very bad reputation for human rights, but does that mean I have to boycott them? It has been great to see Tesco have brought in a new line of Free From dairy foods i.e cheese, yoghurts, flavoured milks. If us vegans boycott them over some principles about the company's ethics there will be no more stuff produced for vegans - by going there and buying we are actually showing them we are interested and they will carry on producing stuff for us - again I am not going to deny myself that pleasure! Perhaps these holier than thou vegans are advocating we live in mud huts and eat fruits and seeds and go foraging in the wilderness for berries - sorry I love convenience and will not be made to feel guilty over it! It is regrettable that Original Source's sister company are a company that test on animals. However the Originial Source products are vegan, I am just happy to have found a lovely vegan shower gel for £1!

I don't have to the money to buy absolutely everything 100% specialist vegan! Nor am I able to completely avoid animal products in everyday life! The car I drive has a leather steering wheel. My sofa is leather (purchased before my new lifestyle) should I just dump it even though it's fine and pay £2000 for a faux leather sofa? In the eyes of a halo polishing "perfect" vegan yes I should - well no... I disagree - so sue me?! Which brings me on to my biggest gripe. Selfrighteous raw food vegans/hippy vegans. I was once bombarded by a vegan "friend" on Facebook with a post that stated that: "Screening for cancer does not work" "All cancer treatment is useless and so on… you get the point. Well excuse me from a personal standpoint I have had cancer. Mine was treated with surgery, however if screening had been open to me (it wasn't as I am considered too young for a mammogram) maybe I wouldn't of had to endure a six hour operation to have my breast removed, and my stomach cut open for a risky reconstruction. A friend of mine whose cancer WAS caught through screening has had hers successfully treated - try while you are worthily sipping your spirulina and banana smoothie to look her in the eyes and tell her screening does not work? Do these people seriously think just by eating loads of fruit and veg they are GUARANTEED NEVER EVER to get cancer or other illnesses? Yes if you are healthy I completely agree you may minimise the risks but you cannot completely ever be sure! I am healthy and still got cancer. I would prefer to enjoy the life I do have and try to strike a moderate balance, I could not ever envisage a time of not being able to enjoy vegan cakes!!! Life's too short. I could spend the rest of my life juicing kale and holding a crucifix up against anything with sugar and then be hit by a bus tomorrow! It is very easy for people who haven't been through the same thing as you to suddently be guru's about everything in life health related! So if you are a vegan like this please remember this. We are all doing our best to help the planet and minimise suffering. Don't give fellow vegans, or vegetarians a hard time as in the words of Tesco Every Little Helps!

The semi-vegan!


My raw vegan journey
A quote from Wikipedia says… “Raw foodism (or rawism) is the practice of consuming uncooked, unprocessed, and often organic foods as a large percentage of the diet. Depending on the type of lifestyle and results desired, raw food diets may include a selection of raw fruits, vegetables, nuts, seeds (including sprouted whole grains such as gaba rice), eggs, fish (such as sashimi), meat (such as carpaccio), and non-pasteurized/non-homogenized dairy products (such as raw milk, raw milk cheese, and raw milk yogurt).[1] Raw veganism A raw vegan diet consists of unprocessed, raw plant foods that have not been heated above 40°C (104°F). Raw vegans such as Dr. Douglas Graham[3] believe that foods cooked above this temperature have lost much of their nutritional value and are less healthful or even harmful to the body. Advocates argue that raw or living foods have natural enzymes, which are critical in building proteins and rebuilding the body. Heating these foods kills the natural enzymes, and can leave toxins behind[citation needed], however critics point out that enzymes, as with other proteins consumed in the diet, are denatured and eventually lysed by the digestive process rendering them nonfunctional. Typical foods included in raw food diets are fruits, vegetables, nuts, seeds and sprouted grains and legumes. Among raw vegans there are some subgroups such as fruitarians, juicearians, or sproutarians. Fruitarians eat primarily or exclusively fruits, berries, seeds, and nuts. Juicearians process their
Cathy is now running raw, vegan classes, demos and workshops. If you are interested in learning more about raw & living foods and how to create some delicious meals & drinks, then please check out her website for further information: Website: Email: Telephone: 0208-776 9473

raw plant foods into juice. Sproutarians adhere to a diet consisting mainly of sprouted seeds.” Text: Cathy Green


n my personal opinion, a vegan raw food diet is the best diet anyone can possibly be on. The human body does not need to consume any animal products to maintain a healthy body and lifestyle. Yes, of course, one may choose to consume animal based products for a healthy life, but in my opinion is is not necessary. Question: Why exactly do we mainly consume herbivorous animals? Why don’t we consume carnivorous animals? Answer? Because the healthiest animals are those that eat only vegetation…so…simply, cut out the ‘middle man’ (animal) and just eat what animals eat! The amount of times people will ask “what exactly does a vegan eat?” “how do you get your vitamins?” “where do you get your protein from?” All of these questions come from limited thoughts. The majority of people have been brought up on a standard diet which includes animal based foods so for someone not to be eating these products, it must seem quite strange to them. So completely understandable! When I first heard about raw food I too thought..”oh, how strange..eating only raw food…ewww…that’s not for me” That was about 10 years ago..little would I know where that first encounter with this diet would eventually lead me! My personal history and what lead me down the raw path. I was born in New Zealand in 1964. As with so many people, I was brought upon a standard diet. My parents were British and the food we were given as kids was the standard diet, very balanced and a wide variety, as both my parents were very good cooks. From a very early age I took an interest in food and cooking, making cakes and sweets was my favorite thing to create. In school I did well and it wasn’t until I reached secondary school that my interest in food blossomed when I

The semi-vegan!


took home economics as a key subject. I LOVED it! I remember my teacher one time was so impressed with my workbook that she showed it to the head master, to be returned with a commendation. I loved making the jams, breads, scones..and I remember the very first thing we created in the lovely kitchen was…hot chocolate! It was all very fussy and prim, if memory serves and I also remember coming into contact with more exciting kitchen gadgets such as an apple corer! I was fortunate enough to have parents that were quite ‘awake’ with a father that was very awake and it was through him that I started to question many of the things that were going on in the world. He would be referred to I suppose as a ‘conspiracy theorist’ as he had quite strong political views and was always writing to the newspapers about this or that, injustice. My father was an avid fan of Darwin and Marx and was an atheist. My mother, on the other hand was a born again Christian, and also very spiritual..and a great cook! If you believe the theory that we chose our parents for our life’s lessons, then yes, I chose well. The person who I am today is a direct reflection on my upbringing and parental input. My vegan ‘stirrings’ began at a young age also. Little questions would come up in my head from things I would hear people say..”isn’t it strange how you go out on a Sunday to pet the new born lambs, then go home and eat them for your dinner” We had a sheep farm across the road. New Zealand, in case people are not aware, is a very agricultural country, with everything from forestry to fisheries to dairy to wineries! I was about 13 and we had a school trip to the South Island, I was living in the North Island, Wellington. One of the excursions was to a…slaughter house! I remember not at all being bothered, it was just something you went along with. I do remember the building being VERY tall and very dark and grey. I do remember one of the other kids pointing to down this very large hole in the ground and there being something awful, but I don’t remember much after that. One of the workers came over to us and said “you are going to miss all the action today, we have just gone on strike..” Maybe through that day it was the start of my vegan journey! By the time I was 17 was a vegetarian. It had

nothing to do with health, it was morals, I really started to think about the plight of animals and my love for them. I was quite happy carrying on being vegetarian until I was about 20, and living with my soon-to-be husband and one day we had friends over for the weekend. Chicken was on the menu and I remember two large chickens being prepped for the oven. When the chicken was cooked I had this almighty craving for some of it..and after about 3 years I had my first bit of chicken..and enjoyed it. The following morning I felt nauseous and quite wasn’t the chicken..I was pregnant! I continued to eat whatever I fancied during my pregnancy, a particular craving was for black pudding and bacon sandwiches, large pizzas and copious amounts of..anything! I continued to eat meat for a few years after that until it was time to bring another life into the world. I had suffered three miscarriages and found it extremely difficult to conceive. The one day a thought came to me..’why not go vege might do the job..” So I did go vegetarian and about two months later..I fell pregnant. Again, the same thing, as soon as I fell, I went back to eating anything and everything. My love of animals did not decrease, but still those nagging thoughts would and questions would always be at me that eating animals was simply not right, somehow. It was the year 2001 when the massive foot and mouth outbreak happened and upon seeing the scene of a huge pile of animals being burnt, something really did click within me and I went vegetarian, once and for all. The years went past and in 2007 my interest in veganism started peak. I went to a vegan festival in Bristol that year and came into contact with some raw chefs. Asked them a few questions and found it quite fascinating, but really nothing more than that at the time. The main thing that day was that my partner went vegetarian that day after a rain drip fell on a picture of a rabbit in the programme, his words were “they are saying not to eat us…that is it..I am now giving up meat once and for all!” The days after the festival I started to look into this “raw food” and one particular day on looking into it a light bulb literally went off in my head and I just knew this is what I wanted to do with my was like the missing piece of the jigsaw. When I connected the dots between food and

The semi-vegan!


health..well…my whole life changed in an instant.. off a natural, fresh, plant based diet, which has all the nutrients a body could possibly all you need to keep well? Wow, I just knew it was a “truth”. By chance I saw an add pop up for a raw vegan festival in the US, The Raw Spirit Festival, and knew I had to go and booked up a few places. I had a simply wonderful time there and felt completely at home amongst them all. It was the most amazing time…I volunteered, with my partner, at the festival as this entitled us to a discount. We combined this trip with a bit of a holiday. We saw so many amazing speakers, David Wolfe , Viktoras Kulvinskas , Matt Monarch, Victoria Boutenko, Markus Rothkranz..and more!. It drove my interest in this subject to even higher dimensions. The more I looked into the subject, the more fascinated I became. I had always taken an interest in healing, having successfully attained a Reiki Masters, many years with the Spiritual healers, but when I realised that one could heal oneself through food, it just made complete sense. Even though I was always extremely interested in spiritual and similar natural and alternative healing methods, to know that a person can heal themselves, as opposed to going to someone else to help them heal, it opened my mind even more. I then lost interest in other healing methods as I felt they were defunct within my life. I have always been one to try to help others to help themselves, to not be victims. My interest in the new age movement, the law of attraction etc etc..all I felt had lead me to realise that we do not have to rely or believe what others tell us about our health and food. For many years, like so many other people, if you were hungry you just ate. When going food shopping, you didn’t look at the labels, if you fancied this or that, you just brought it. I think I just put a lot of trust in things, supermarkets, television, the media etc..and didn’t really think to question too much, but when I connected these dots between food and health, ti opened me up to question a whole lot of other things that I felt were not right! If we go to the doctors and we are told we have cancer, we would automatically take what the doctor has to say and go along with it., not really

thinking to ask if there is any other treatment available, one that is more natural..we would just be a “yes sir” man. When I discovered that we can cure ourselves from virtually ANY illness, just by altering what we eat and drink…well…that was mind blowing for me. Again, it was the “empowering” element that really excited me. My own health over the years on the whole, has never been that great, again which lead me to look for lots of alternative healing methods. Asthma, eczema, depression, and a whole host of other illnesses here and there. I never once thought what I was eating and drinking may be contributing towards my ill health. So when I looked into food and health more I discovered that my health issues where most probably caused by my diet. I discovered that pasteurised milk and other dairy products was most probably triggering my asthma. as a child I was quite ill with asthma an eczema, with the memory of so many asthma attacks. I also had constant sties in my eyes and dry chapped lips. I remember seeing specialist after specialist, and all asking the same questions “anyone in the family have asthma” and always the same quizzical look on the doctors faces. If only my parents had known, or looked into the effects of diet on health more, my health may have been drastically improved. But, access to this sort of information back in the early 70’s must have been scant, well, no access to the net then! Even though my parents were more awake than even some people I know today, still my diet did not change. There was even this “oh I wonder why children in NZ have a higher rate of asthma to other parts of the world..”hmmm..let me see now…maybe because in NZ there is a higher rate than other parts of the world for dairy and meat consumption?? Since I have desisted from dairy products and meat, my asthma has also decreased. considerably. All I want to do is to help people wake up, and to take back their natural right to have domain over their own bodies and to keep it in good shape! From my own observations, the food and drink industry seems has a vested interest in keeping people ill. It is not really about money, though money is the carrot to enable these things to come into being, but it is to keep mankind in general asleep and “dumbed down”. If everyone was fully

The semi-vegan!


aware of what they were eating, the cumulative negative effects, then more people would then take more control of what they actually put in their mouths, for the better. So many people are blamed for this “obesity epidemic”. Well, IMHO, if the Govts. who say they are trying to beat this “epidemic” were truly genuine about their concerns, they would outlaw ALL fast food joints, ban all advertising of poisonous junk foods, and all of these junk food outlets would be handed over to, say, vegan cafes and restaurants! And that is just the start of how they could really “tackle” this epidemic, an epidemic that has been many years in the planning and was totally orchestrated as yet another means of keeping the populous dumbed down and ill…so more controllable. So here I am today, high vegan raw (still transitioning to a 100% vegan raw food diet), although I am more or less there. Unlike others, who may have found it easier to go raw “overnight” or relatively quickly, I put my own personal transition period down to the fact that I am SUCH a foodie! These past years have really been an AMAZING journey, and that is really what it is all about..the journey? What good would it be to hand someone a book and say to let me tell you the ending…” You wouldn’t read it, would you? My passion and my love for animals, plants, health and helping others to wake up and not to be victims anymore but to start to take control of their own bodies, not only the health and well being of themselves, but for their families, friends and their community, is so vitally important.

Vegan co-housing
A quick glance at the content on “The semivegan” reveals that a wide range of idealistic people have chosen some degree of veganism for very diverse ethical reasons. These include living lightly on the planet, concerns about animal welfare, world poverty, health and nutrition, creating sustainable futures, and non-violence. Another, not immediately obvious, is enabling “living in community”.

Text: Pete Bailey


reaking bread together unites a community, (it is how we get the root of the word compan-ion) and Co-housing is a form of intentional community designed around a shared common house kitchen. These co-operative neighbourhoods are designed to encourage both social contact and individual space, and are organised, planned and run by the residents themselves. Building is almost completed on our 41 units at Forgebank Cohousing, on the River Lune near Lancaster. We will move in as each terrace becomes ready over the coming months and all be living there by late 2012. Check out: for information about communities and co-housing in general, or go to our project's site which is Work is underway to refurbish a Mill building to form a hub of shared office space, studios and workshops, which will introduce people from the wider community and provide workspace for our residents, thus cutting down on unnecessary commuting journeys. (We will also have our own car club scheme). Each hydro/solar/district heating powered private home will have its own kitchen and bathroom, but residents also have access to a common house with shared facilities such as a dining room, an area for childcare, guest bedrooms, bike store, workshops and laundry. A key feature of co-housing is that resident cooked dinners are available in the common house for those who wish to participate, and we have evolved our own “SemiVegan” food policy regarding shared meals. Our widely diverse group of idealists has always striven to be inclusive and democratic. We tend to

first agree our lofty ideals then set about how we get from where we are to where we want to be. Our disagreements can be as passionate as our agreements because we are not buying ready made houses off a builder, we are building homes for ourselves and a community where we can bring up our children. Our design process, where all decisions are taken by whole group consensus, has tried to incorporate often conflicting ethical ideals into how we propose to run the shared elements of our community as well as the bricks and mortar construction details. Vegetarians and vegans are a numerical minority within the group, but our food policy states that we will provide a vegetarian and vegan friendly environment whilst recognising that some members may wish to eat meat from time to time. Some of our shared meals will be entirely vegan. This is really quite a big deal for many of the “majority” members who consider themselves to have a “normal” diet. The intention of the policy is to foster an inclusive, democratic, self regulating community, not to convert the world to veganism. Anyone, be they Hindu, Muslim, Rastafarian or Jew, be they a meat eater or from anywhere on the pesco-lactoovo vegetarian spectrum – all can share my vegan meal. People from any such 'minority' groups might find themselves excluded from my neighbour's meat based meal, and thus unable to fully share and participate in community in the same way. So my meat eating neighbour has agreed to be vegan friendly, how great is that? For those of us who were Vegan before we joined the project, we feel embraced and accepted - such a relief. I so just want to be normal. Vegan, but normal and part of the community. We try not to depend on rules and regulations, but base our community values on friendship, trust, respect and understanding. Occasionally the topic of veganism raises its head in discussions, particularly when new and prospective members question how it arose. Usually, when they have settled in a while and formed stronger friendships within the group, they learn to trust the group wisdom, and fully respect and understand the policy. Seven issues relating to food purchase have already been

The semi-vegan


identified (organic production, fair-trade, animal welfare, GM, food miles, packaging and avoiding waste food). A large and diverse group of idealistic would be creators of Utopia, each with their own strong opinions has plenty of scope for disagreement trying to balance these considerations and prioritise. What is astounding is that they have agreed so much, and trust the togetherness they have already built. It is my belief that setting up a vegan friendly common house food policy from the word go helped establish that inclusivity and tolerance.

About the authour: I have been a member of Lancaster Co-Housing for five or six years now. Have been vegetarian most of my adult life, gradually drifting towards "Vegan" and using the word to describe myself for about 15 years now. (It's a shorthand, a label. I'm very much more vegan than "semi", but probably not 100% hard core, though I say "who cares?").

The semi-vegan


Vitamin B12: Are you getting enough?
If you are thinking of becoming vegan, or have already taken the plunge, it is important to bear in mind the quality of your diet. Veganism no doubt has its health benefits but, as with any other diet, it is important to obtain all the nutrients your body needs in the right amounts to maintain good health and to reduce the risks of developing diseases.

vitamin B12 and many of the other B vitamins. Products from the Alpro range such as soya milk, drinks, yoghurts and desserts are all fortified with vitamin B12 and many breakfast cereals are now also fortified with the vitamin. Fortification is stated on food labels and so you should check these carefully to ensure you are getting sufficient amounts. As only a small quantity of the vitamin is required on a daily basis it is possible to achieve your daily needs through eating a variety of fortified foods. However, if you are really concerned about not getting enough vitamin B12, a supplement will provide you with adequate amounts as long as you have no problems with your digestive system that may impair absorption. When choosing a supplement the dose should be low as smaller amounts are absorbed much more efficiently than higher doses.
A balanced and varied vegan diet promotes good health with well-established beneficial effects. With good planning, some knowledge of nutrition and careful reading of food labels the vegan diet should not pose any risk of deficiency.

Text: Christina Nascimento (BSc Hons, MmedSci Human Nutrition)


he vegan diet is well-known for its potential deficiencies and one nutrient which should be at the forefront of the vegan mind is vitamin B12. Although it is only required in minute amounts, approximately 1.5micrograms (equal to 0.0015mg) per day, this does by no means reflect its importance. Vitamin B12 is essential for making red blood cells, for keeping the nervous system healthy and for helping to release energy from the foods we eat. Its deficiency can lead to anaemia, loss of balance, numbness or tingling in the arms or legs, weakness, memory loss and even depression. Although these symptoms can be reversed by correcting the deficit, prolonged deficiency leads to irreversible neurological damage. Unfortunately for vegans, vitamin B12 is pre-

dominantly found in animal products such as meat, fish, eggs and dairy and this explains why vegans may be at a higher risk of developing deficiency symptoms compared to vegetarians and omnivores. Because of this, vegans should include foods fortified with vitamin B12 in their diets. This has become a much simpler procedure as, over the years, food manufacturers have responded to the rise in veganism by creating more vegan-friendly products, many of which have been fortified with vitamin B12 as well as with other nutrients. Food labelling has also improved making it easier to know what nutrients are being consumed and in what amounts. Vegan sources of vitamin B12 include yeast extracts such as Marmite which is fortified with

The semi-vegan!


Earthship Brighton. The first earthship built in the UK, by the Low Carbon Trust.

Over: Glass bottle brick wall - made using the bottoms of recycled bottles, cut and joined together to form one "brick". A light emitting and aesthetically pleasing affect in non-loadbearing walls. Below: The Green Garden Lizard, a native to Sri Lanka.

Over: As the lakes of Udaipur dry up animals take to the area to cool down from the advancing heat as India heads into the summer months. Below: Enjoying a stroll with friends in Midigama, Sri Lanka. In Dog I trust.

organisk hus
av jord og hamp!

Slik bygget jeg et

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Det enkle og gode liv

Longridge, Bankend Road, Dumfries, DG1 4TP, UK.

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o Abonnement på “The semi-vegan!” 3 nummer for 75 kr. (Nummer 2, 3 og 4) Bøker og hefter: (Alle prisene inkluderer porto!) o «Bygg ditt eget jordhus!» av Michael G. Smith for 198 kr. o «Bygg din egen jordovn!» av Kiko Denzer for 250 kr. (Få eks igjen!) o «Det enkle og gode liv» av Helen og Scott Nearing for 200 kr. o «Kunsten å gå på do…» av Joseph Jenkins for 225 kr. o «Slik bygget jeg mitt hjem av jord og hamp!» av Teresa Berubé for 48 kr. o «Bygg ditt eget kubbehus!» av Tony Wrench for 148 kr. o «Melk og honning» av John Seymour for 150 kr. o «Gutten på bomullsgården» av Merritt Mauzey for 160 kr. o «Bygg din egen husvogn!» av Walter Lloyd for 68 kr. o «Vegan Views/Self-sufficiency» bok på 224 sider: 100 kr. Mitt navn: Min adresse: Mitt postnr./poststed: Fast telefon: (Dag/kveld) Send kupongen til: Longridge, Bankend Rd, Dumfries, DG1 4TP, UK. E-post:

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