see dling ISSUE #2 | DEC/JAN 2018-19
art as activism The LiberationArts festival 2019
encouraging your partner to go vegan
what meat cravings really mean
worldschooling travelling full�time with young children seedling magazine | 1
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The Divine Hag produces vegan-friendly handcrafted aromatherapy sprays which can be used in place of ordinary sprays and air fresheners - ideal for those with conditions like asthma. The sprays are all-natural and have healing properties. The company also makes fragranced beard oils for men.
"Photographer based in Warwickshire, UK. I provide services such as newborn shoots, pet portraits and weddings. As a vegan I'm passionate about capturing images to support animal rights - my longtime aim is to help vegan charities and sanctuaries. Purchase my photography greetings cards, prints and tote bags via my Etsy shop"
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LiberationArts is a UK-based organisation that focuses on art as a form of vegan activism to support the liberation of animals. They are holding a free animal rights art exhibition and festival at Paintworks in Bristol from Feb. 9th-11th 2019. Read an article about the event on page 12.
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editor's note
Submission, sponsorship and advertising enquiries bethany@littlegreenseedling.com Design Bethany Ivy Š 2019 Bethany Ivy While every effort has been made to ensure that information is correct at the time of publication, the authors and editor cannot be held responsible for the outcome of any action or decision based on the information contained in this publication.
Hey everyone! I can't believe we're on issue #3 already. Time has flown by! This one was so fun to put together, and you're in for a real treat thanks to our amazing contributors. In our cover story, we find out how one family is 'homeschooling' their children whilst travelling the world. We have some tips on living sustainably when money is tight, and thoughts about how to form healthy new habits which last. Our talented recipe contributors have created delicious dishes like a sticky toffee pudding cake with chocolate whiskey sauce. And we have some thoughts on encouraging your partner to adopt a vegan lifestyle without putting them off, as well as some advice on dealing with food cravings from a registered nurse. Enjoy, and be sure to let us know what you thought of the issue!
Beth seedling magazine | 4
The editor and writers do not give any warranty for the completeness or accuracy of this publication’s content or opinions. This magazine is not intended as a substitute for medical advice. The reader should consult a doctor in matters relating to his/her health, particularly with respect to any symptoms that may require diagnosis or medical attention. No part of this publication may be reproduced or transmitted in any form without prior written permission of the editor. Permission is only deemed valid if approval is in writing. All images used have been sourced via Pixabay, or are used with the permission of the owner.
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contents Click the titles to go directly to the articles!
mind 8.......encouraging your partner to go vegan 20......alternative education and long-term travel with kids
body
27......yummy vegan recipes
34......why you should try these two odd-looking veggies!
38.......what meat cravings really mean
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soul 10......making new habits: the yoga and meditation challenge
44.......thoughts about...forgiveness
planet 16......sustainable living on a budget
42......beautiful planet - nature photos
48.......how to use a menstrual cup: a comprehensive guide
beings 12......art as activism: the liberationarts festival
24......why it's okay to be vegan and miss eggs
36......vegan paint: what you need to know if you're redecorating
seedling seedling magazine magazine | | 7 7
Encouraging Your Partner To
Go Vegan
by Katy Malkin
Living in a mixeddiet household can be tricky to navigate. Indeed, we have what I like to call a ‘tridiet’ in our household – with an omnivorous husband, vegetarian daughter, and a vegan (myself). I’m now an expert at cooking multiple dishes at once and writing strategic shopping lists. We make it work, but it’s not ideal. I dislike the smell of meat in the house, meals take longer to make and our 3yearold asks a lot of awkward questions about why Daddy eats fish. Something that has made things a lot easier recently is my husband taking part in Veganuary. Not having any meat in the house for the last three weeks has been a blessing. What was it like? He said, “I thought going vegan for a month would be really difficult. There have been times when I’ve had to be more conscious of my decisions, such as buying beer or picking meals when eating out. But I’ve also been lucky that I don’t have to do the majority of the cooking and have great meals provided. What I’ve found is
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that I haven’t missed eating meat. The ‘conscious’ decisions have started to become more natural as the month has progressed. I’ve had to deal with some peer pressure and ‘the questions’ around veganism, but I feel better in my body and healthier. I’m not sure yet if I would convert to veganism, but who knows!” So how can you encourage your partner to take a step in the right direction? Here are six top tips that worked for us!
Don’t be a nag Does nagging really work for anybody in the long term? You might get your significant other to give the vegan lifestyle a try, but they will be doing it halfheartedly and for the wrong reasons, and more than likely give up. Launching into a speech about animal cruelty whilst they are biting into a chicken burger only inspires guilt and conflict, not change. Instead, try educating and informing. Ask if they’ll watch a vegan documentary with you (we’re
going to give What The Health a try soon!). Share the benefits of a vegan lifestyle, rather than the pitfalls of an omnivorous one. Lead by example When a lifestyle seems attractive, others will be drawn towards it. It sounds obvious, but many people’s actions don’t match up. Veganism should be a positive act, all about adding fun things to your diet and having a great impact on the world. Moaning about the lack of options at a restaurant, or how you miss Brie, simply makes a plant powered life look like a chore. Show that you feel healthier and happier, and are excited to try the new vegan steak that’s being released in your local store – that gets people sitting up, taking notice, and joining in.
of meeting other likeminded people. Plus, they show your partner how many of us there are out there, which normalises the plantbased lifestyle and prevents isolation. It also means you can pick foods together, take them home and enjoy making a meal from them as a couple.
Check in with them What concerns your significant other about going vegan? Have an honest chat with them. They may be worried about what others will think, how awkward eating out will be, or getting the right nutrients. The worst thing we can do is scoff or roll our eyes – it’s demotivating. But we can talk through their fears with them. Show gratitude for what they are doing and tell them you’ve noticed and are proud, regardless of whether they are perfect or not.
Appeal to their preferences
Be patient and provide them with the tools they need to make a change. Veganism is all about compassion, and this extends to our loved ones too.
What’s your partner’s favourite food? If they hate tofu,
Ask for what you want!
don’t try to win them over with tofu scramble for breakfast. Big pizza fan? Go out and buy the best vegan mozzarella you can find. If they’re a gym junkie, buy sample sachets of vegan protein powders for them to try out. Greet them with a crueltyfree shake after their workout. Dating an animal lover? Visit a farm sanctuary together. My husband loves carbfilled fast food (he balances it out by trying to be healthy), so I’ll often make him a hot and spicy ‘chicken’ burger with all the trimmings and sweet potato fries. Currently his favourite meal is really simple vegan kebab meat and salad in wraps. Yum!
Have a hearttoheart and explain why this is so important to you. Pick a good time – when you’re both relaxed and feeling happy. But don’t be disheartened if they don’t feel the same way – we all have different outlooks and boundaries. At the very least, your honesty will plant a seed for the future, and may even inspire a change in the right direction. The last thing you want is for your discussion to turn into an argument or nagging (see step 1!). Each person must develop on their terms, in their own timeframe.
Integrate them into the vegan community
Most local areas have social meets of some kind – just check Facebook or Google. Vegan foodie nights, cooking classes, festivals and fairs they can all be a really fun way
Most of us were not born vegan we had a unique journey through life that led us to veganism. I’ve been vegan for six years, and have slowly seen my spouse’s eating habits change. Enjoy that journey and learn together, regardless of the twists and turns it may take. You never know, maybe someday your partner will sign up to Veganuary too!
About the writer Katy Malkin is a writer, whole foods enthusiast, and the creator of Learner Vegan. She is passionate about making veganism accessible for all. Find her website here.
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Making new habits:
t he yoga and medit at ion challenge by Hannah Parry
can. And I love goalsetting, setting myself bigger and bigger
Have a visual t racker
projects to work towards, from marathons to completing long
You can search for and download some really lovely habit
I’m a pretty energetic kind of person. I like to maximise the potential of every day by cramming in as many activities as I
distance paths, mountain climbing...you name it! However, I
trackers. You’re encouraged to colour in the squares in
find it hard to switch off and take time out, which sometimes
beautiful rainbow colours creating an ever more intricate
results in burnout when my fitness goals and work schedule
pattern as your habit grows. I found a scrap of paper and drew
are too much. So this year, I want to create the new habit of
some boxes on it with a biro. Scruffy ticks in wonky boxes
finding some quiet time every day. There is more and more
work just as well as emerging artworks pick what works for
research pointing out how connected we are all the time and
you.
how much time we spend staring at screens of various kinds. Both these things mean that I often have thoughts whizzing round my head when I’m trying to fall asleep. So here’s how
Create account abilit y
I’m going about creating my new habit of mindfulness every
Tell your friends and family what you’re doing (or write an
St art ing small
article about it…). Telling people will help you stick to your
day.
new habit people may even want to join you in your challenge, and then you’ll have to stick to it so as not to let
can’t spare that much time. So I’m committing to 10 minutes
Seek out resources
a day. I can do that. Anyone can do that.
There are sooooo many resources on the big wide Web. From
Committing to an hour of yoga every day isn’t going to work what with work, blog writing, running and other hobbies, I
your friend down.
the Headspace app to yoga on YouTube, there is something for everyone. My personal favoutite internet choice is Yoga
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with Adriene. Not only is she charismatic and approachable, but she has a video for every type of person and whatever mood you are in. Her 15 minute Sun Salutations video is great, as are her 7 minute Bedtime Yoga and 5 minute Morning Yoga practices. Of course, there are also longer
Once your new habit is becoming routine, you can make it more ambitious, perhaps by committing more time to it or increasing the number of pushups (or whatever it is). Be happy and have fun, as well as enjoying a little more mindfulness each day. Good luck! SM
videos for proper yoga practices check out her 30day
Make a rout ine programmes too.
I have decided to have my quiet time in the evening, just before going to bed. But if your new habit is something else, then try first thing in the morning. That would be a great time
Set a limit
to do a pushup challenge or something more physical.
It’s fairly daunting to say that you HAVE to do this new habit FOREVER! Decide on a length of time to make it more manageable. 30 days is challenging but achievable. Studies
Don’t worry if you miss a day
show that it takes a minimum of 18 days to form a new habit.
Yes, the idea is to commit to your habit every day. But if something happens which means you miss a day, then don’t beat yourself up. Why not colour that day differently and move on? If this happens too often then maybe make the habit easier, or maybe it’s just not important enough and you need to pick something else. It can also be a good idea to give
Keep it simple
yourself a reward for completion.
I spend enough time staring at screens all day, so I’ve come up with my own meditation practice which doesn’t involve waiting for YouTube to load. I set a 10 minute timer on my phone (ok, so that involves looking at a screen maybe I should get an oldfashioned hourglass that you turn over), get comfy and visualise a mantra. Something along the lines of: I am breathing in, I am breathing out (Thich Nhat Hanh) Om mani padme hum (a sacred chant from Tibetan Buddism) All shall be well, and all shall be well, and all manner of thing shall be well (Julian of Norwich, a 13th century Christian mystic)
About the writer When she can sit still long enough, Hannah the Traveller is a writer and blogger. The rest of the time, she’s running or hiking or cooking up vegan feasts somewhere in the world or playing the organ! Find out more at www.hannahparry.co.uk/hannahthetraveller.
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art as activism How the LiberationArts festival is creating change for animals LiberationArts is an organisation on a mission to create
impact of their dietary and lifestyle choices.“We believe
change for animals through the medium of art. After its
that art is such a special form of activism, because it can get
successful Behind Closed Doors exhibition in London in
away with being quite hardhitting whilst also allowing a
2017, it's taking things up a notch with a 3day vegan
safe environment for people to contemplate,” says founder
festival. This time, it will be held in the vegan hub of
Aisha Eveleigh.
Bristol in the south west of England, from February 9th to the 11th 2019. The venue is Paintworks, a former industrial site converted into an impressive event space. Pieces by a range of vegan artists in a variety of media will be present on all 3 days. Days 1 and 3 will feature screenings of vegan films. Day 2 will be packed with activities workshops where visitors can make their own veganthemed badges and tote bags, talks by vegan advocates from all walks of life, and stalls selling everything from vegan food to clothes to artwork. Local animal rights charities and activist groups will also have stalls with information about what they do.
Aisha Eveleigh A key feature of the festival is that it's supposed to be fun!
For founder Aisha Eveleigh, art has always been a form of
Many forms of activism, such as demos, can put non
activism. An artist herself, her own work is all focused on
vegans on the defensive. But the festival will expose
vegan issues whether it relates to animal rights, the
visitors to new information in a way that is both non
environment, health or human rights. She makes ceramics
threatening and engaging.
and textiles with hardhitting messages. Best of all, entry to the event will be free to convince as Though the LiberationArts festival is themed around animal
many people as possible to come along!
rights, vegans are not necessarily the target audience. The LiberationArts team hopes to attract nonvegans to the event, with the aim of encouraging them to consider the
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Visit the LiberationArts website for the lineup and more information. SM
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"life is either a
daring adventure or NOTHING" â&#x20AC;? helen keller
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Sustainable Living on a budget by mary imgrund
Living ethically and sustainably is a privilege, in that not every household has the means or time to live according to their values; that being said, the idea that you can buy your way out of waste is a marketing ploy by companies who just want your wellmeaning dollars. It’s an oxymoron that you can buy more things to reduce human waste, and frankly the tenets of capitalism and collectivist action are often at odds. It’s hard to wade through all of these sponsored posts, aspirational blogs, and lifestyle gurus to find out what works for you on your budget. It’s also easy to be discouraged. Personally, I began my journey towards sustainable and ethical living through my insatiable appetite for politics and environmental justice (though I didn’t call it that at the time). Being an activist isn’t just about reading the news or
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tweeting, so I began changing my lifestyle to better reflect my values. I did it through both undergrad and graduate school, and for a lot of that time, I had next to no money. Here’s my advice on how to do the same, no matter your budget.
1. The Perfect is the Enemy of the Good The first and most important thing in this journey is to realize that no one is perfect, and just making an effort to stay informed and be an advocate, in any capacity, is the end goal. The destination is the journey. Don’t feel bad if you need new work shoes or want to buy
something frivolous or order delivery once in a while. The bulk of the blame for pollution and human exploitation lies at the feet of the companies that make that choice. We need policy change in both the private and public sector, and living sustainably is your way of doing what you can today. You don’t need to do everything at once, and you don’t need to hold yourself to ridiculous standards. That just sets you up for for failure.
2. Sustainable Eating The kitchen is one of the most wasteful rooms of your
Patched jeans
house, or corners of your dorm. Everything is packaged and a lot of foods have either a high carbon footprint (meat) or cause social harm (quinoa). Whilst I don’t advise you to try to photosynthesize instead, you can make a few very small changes to have a drastic impact. For food, you want to avoid things packaged in plastic and yes, that unfortunately includes vegan meat alternatives. You can DIY many alternatives, like oat milk, which end up being cheaper per pound than what you can get at the grocery store anyway. It’s also not necessary to eat organic food, but you can still try to avoid the “dirty dozen”. The rest of your kitchen likely generates waste as well. Simple replacements can make a huge impact. For containers, vintage stores are your friend. You can find glassware to store your veggies in to make them last longer, which will be cheap, more easily recyclable than plastic, and look beautiful. Why buy a pack of mason jars on Amazon when you could find dozens for next to nothing at the thrift store? Finally, if you meal prep and make your lunches for work over the weekend, you won’t need to (or have an excuse to) eat out at the office. These small expenses add up over the weeks, and by avoiding eating out, you’ll be healthier, save money, and live more sustainably. Just make sure you use
advertisements) pay more for their materials and labor, so their pieces are simply worth more. That doesn’t mean that you should treat fast fashion as fast fashion if that’s what you can afford. Learn to patch your clothes, and don’t wash them unless they’re actually dirty. You shouldn’t wash your hair every day, so imagine what happens to your clothes when you wash them harshly after every wear. Besides treating your clothes with care, when they do rip or become damaged, find ways to fix or repurpose them. Patching and altering clothes extends their life and can often make them look more stylish. Patched elbows can look posh, and there are myriad methods of mending holes artfully, like darning or embroidery. If you do need new clothes, check your local thrift store. Admittedly, if you live in a rural or suburban area, you might not find such stylish clothes as you’d find in an urban area, but the great thing about thrift stores is that their offerings are always shifting. Thrifting supports a circular economy that continues to give purpose to the goods we’ve already made, which preserves more materials and creates less waste even than recycling.
4. A Sustainable Home
your reusable containers (which you can get at the thrift store).
Home renovations are incredibly expensive. I recently walked into a home renovations store to price cabinets and
3. Invest, Patch, and Thrift Think of your clothes, no matter how much you paid for them, as an investment. If you can’t afford expensive ethicallymade clothing, that’s ok! These brands (at least the honest ones that aren’t upcharging to pay for
walked right back out when the first I saw was $1,000. If you can afford to pay an artisan to make handmade items, absolutely do so. My boyfriend makes tables and other wooden goods from all salvaged materials, and his clients actually help keep wood from being discarded, but not everyone has that privilege.
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"sustainability can be messy, imperfect and mundane. and that's ok!" An upcycled dressing table
Instead of buying new, you can upcycle or refurbish old
you don’t buy it. This makes sure that everything you buy
discarded pieces. It will take time, but stripping ugly paint
is exactly what you wanted and, as Marie Kondo would
from otherwise wellmade furniture is an easy process. To
recommend, is useful or brings you joy.
select wellmade goods, look for real wood rather than particle board, which is just made from wood scraps and
No matter your budget, living your values is something you
glue. The corners will also reveal its quality look for
can do incrementally, cheaply, and purposefully. If there’s
furniture that meets at a joint, where the wood is cut to fit
one thing you take from this article, let it be that
together rather than glued or bolted at a right angle. It’s
sustainability has been coopted by brands and lifestyle
amazing how some paint (or lack thereof), new hardware,
influencers who make it seem aspirational and unattainable.
or new legs can totally transform a piece of furniture. If you
Showing that sustainable food and homes are just as
learn what to look for, you can find the perfect base for a
beautiful or satisfying as conventional ones is important
gorgeous home sitting at the roadside.
when persuading others to change their habits, but sustainability can also be messy, imperfect, and mundane.
5. Just... Buy Fewer Things
And that’s OK! You don’t need to live an Instagrammable lifestyle or perfectly curated life. Sustainability isn’t a habit
This isn’t about suffering. It’s about the freedom that comes
for the rich, it’s something we should all strive for, in our
with overcoming powerful marketing forces that
own time and in our own way. SM
manipulate you into thinking more stuff will make you happier, fitter, healthier, or more attractive. That doesn’t mean never buy anything, but build in a buffer for yourself. Wait a few hours or days before buying something so you don’t succumb to an impulse buy. I’d also recommend keeping a running list of things you want or need; on mine,
About the writer Mary Imgrund is a writer, entrepreneur, politico, and activist currently living in Harrisburg, PA. She’s the co
I have everything from “sustainable flat black sandals” to
founder of a monthly popup market for sustainable and
“new glasses and contacts.” Be as specific as you can so
artisan goods, the HBG Flea, and a recent graduate of
you know exactly what would improve your capsule wardrobe or what priorities you need to set. Bring it shopping with you so if something doesn't fit your criteria,
American University where she earned her MA in Political Communication. She believes in social justice, environmentalism, intersectionality, and empathy.
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Alternative Education and Long-Term Travel with Kids by Emma Walmsley
When my firstÂborn child was a baby, I started learning
with our kids, but my partner Anthony needed a little more
about alternative education pathways. It was amazing to me
convincing. He eventually agreed to try home education
that home education was such a popular and wonderful way
rather than kindergarten for our son Dante, on the condition
to learn, and I fell in love with the idea of worldschooling
that Dante was learning and that we were all happy. If not,
as soon as I read about it. How incredible that we could not
we figured school would always be there to fall back on.
only take responsibility for educating our kids, but we could do it all over the world!
Well, we have never even considered sending him to school once, and he is turning nine this year! Home education suits
I was very open to these ideas and happy to give them a go
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Dante perfectly, and he is thriving outside of the school
system. We also have a daughter now, and it seems that our
life skills and the development of empathy, kindness and
choice will suit her too. Allegra is four and is also happy
other positive character traits), and to facilitate family
and healthy and learning without school. You can read more
travel. We knew from the beginning that travelling would
about how we home educate in this blog post.
be one of the best experiences we could give our children, and home education seemed like the best choice to enable
Why we chose home education
us to travel often and for long periods.
I think I was most attracted to home education because it
Our worldschooling adventures
allows my children to learn at their own pace, and to follow their interests rather than what someone else tells them is
We officially began worldschooling in 2017 with a four
important. We follow a relaxed approach called
month trip to South East Asia. Before then we took many
Unschooling or Natural Learning, so we don’t use
shorter trips within Australia with the kids, so they would
curriculums or schedules. We do use some resources as
slowly become familiarized with travelling. We have taken
they’re appropriate for the kid’s learning, and we seek to
Dante to Queensland, South Australia and Byron Bay, and
support their ideas and interests with further relevant
camped at Mungo National Park when he was three. We
information and experiences that they might like and
also spent a week in the snow at Mount Buller when
benefit from.
Allegra was one, and two weeks in steamy Kununurra, Western Australia when she was two. We decided we
I love following their current passions and seeing how
didn’t want to travel overseas while she was still in
many branches of learning they cover very naturally. It’s
nappies/diapers, so once the timing was right for her and
amazing! For example, Dante was really into Star Wars last
for Anthony’s business, we rented out our home and left for
year, and along with watching the movies and reading many
Asia.
books about the series, he sought activity books based on Star Wars (practicing writing, reading and math within), as well as drawing and coloring characters from the series, playing Star Wars apps and board games, learning about space with some great conversations and YouTube clips, and building Star Wars lego. It’s fun to follow a theme and it’s doesn’t need to be forced upon kids; it’s a very natural progression of learning. He’s quite obsessed with Minecraft at present and similar patterns are occurring; he’s also doing his own very thorough research. Dante has learnt how to research online and also uses some books he got for Christmas to enhance
Voluteering at a turtle conservation project
his Minecraft worlds and test new features all by himself. One of the key benefits of homeschooling recognized by
Allegra had recently turned three when we arrived in
universities is the ability of students to research and take
Malaysia, and Dante turned seven while we were there. We
control of their learning independently. I can see why, after
spent two months exploring Peninsular Malaysia, including
watching my son learn these skills at eight.
one week of volunteering together at a turtle conservation project on Tioman Island which was amazing. We soon
The other reasons I had for choosing home education
learned that travelling from place to place every couple of
include avoiding competitiveness and bullying at school,
days was too much for us all, and adjusted our travel style
having the opportunity to cover a greater range and depth of
to include a week or more at each destination. It’s much
learning than school can provide (especially very practical
better for our health and the planet’s health to travel slowly,
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"Our kids are learning how to just be in the world, and that it is a safe and fascinating place." so we have time to relax and immerse in each place, and we
to travel a bit closer to home too, so we decided to get a van
don’t need to rely on transportation nearly as much.
and travel within Australia last year. It seemed like the right decision at the time, but the old van we got needed a lot of
We also spent a little time in Singapore and then a month
work and it took Anthony more than six months to
each in Thailand and Cambodia. We loved Chiang Mai in
complete it. We finally got going in late October, and spent
Thailand: it remains one of our favourite ever cities! From
five weeks travelling through Central Australia, reaching
there we travelled into the mountains of Northern Thailand
Uluru before coming home for Christmas. It was still
to see elephants in the forest and have a homestay with a
amazing, especially UluruKata Tjuta National Park, where
rural family. It was a truly amazing experience, and is the
we stayed for ten days and absolutely loved exploring. We
type of travel we like best as it supports local people,
took several workshops and learnt a lot about aboriginal
allows us to connect and learn in a meaningful way, and it
culture and history, as well as how the rock formations
supports animals living naturally too.
developed and much more.
We also enjoyed Siem Reap in Cambodia and spent three
That trip was supposed to be the start of our trip around
weeks there over the holiday period, getting to know
Australia, but we won’t be continuing on with a lap around
people, exploring Angkor Wat and supporting NGOs and
the coast. Towing a caravan is not a sustainable way to
social enterprises doing great work there. After Siem Reap
travel: we used a great deal of fuel, thus generating a lot of
we travelled to Battambang and learnt much from a
carbon emissions. We had hoped to be able to convert our 4
wonderful local guide, but by this time the kids were
wheeldrive to biodiesel but for numerous reasons it’s not
getting quite homesick. So instead of continuing on to
going to work, so again we have changed our plans.
Vietnam or Central America as we’d planned, we surprised
Luckily we are all flexible! And Uluru was the trip we most
our families by arriving on their doorsteps in January 2018.
wanted to take here, so we all feel satisfied that we made it to the heart of Australia at least.
Dante and Allegra were happy to stay home for awhile and
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What our kids have learned from our travels There are so many things we are all learning! Flexibility of course, and the ability to listen to each other and change direction if our plans don’t feel right. I love that we listen to our kids and our hearts, and take all opinions seriously. Dante and Allegra have already learned that they have much in common with children from all over the world, and they happily play with all kids even when they don’t share their language. Dante has converted Australian dollars to Malaysian ringgit, a great mathematics lesson as well as a stimulus for discussions about currency. Allegra loves animals and has seen how they live happily in nature rather
Our kids are learning how to just be in the world, and that it is a safe and fascinating place. They are learning travel skills and life skills each day, and especially as we adapt to new places and situations. They’re learning how to communicate with a huge range of different people, and how to be respectful and thoughtful in all cultures. And they’re learning how to respect the earth too, with our focus on sustainable travel and supportive experiences. We talk often about our choices and allow them to make up their own minds about each topic, but find that since we model environmentallyconscious practices, they often want to help anyway. I really value being able to spend so much time with our
than visiting them in a zoo. We have all learned more about
kids as they are growing and taking in the world. Anthony
our own country’s history and ancient culture; an education
and I have the chance to make a positive impact with our
that Anthony and I didn’t get in school.
choices and demonstrate qualities such as kindness, empathy, respect and generosity, and it’s wonderful for our children to be a part of that. It’s also just amazing to be able to explore the world together, and we have very purposefully crafted our life so that we can travel often. We’re currently preparing to spend much of 2019 in South and Central America! And beyond that we have some ideas, but are open to going wherever our four hearts take us. SM
About the writer Emma Walmsley blogs about sustainable travel and lifestyle on her site Small Footprints, Big Adventures. She is a worldschooling parent who loves to travel with her young family. They aim to travel slowly and often as the children grow up, immersing themselves in cultures, exploring landscapes, and leaving a positive trail along the way. She hopes to inspire others to travel with sustainability at heart, and to live amazing lives full of adventure, connection and hope.
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why it's okay to be vegan and
miss eggs by Laura Maria Grierson
Eggs are off the menu on a vegan diet, but what happens when vegans miss eating them - and are free-roaming backyard chickens the answer? Welcome to Veganuary, folks a movement so ubiquitous
I was a vegetarian for almost eighteen years, and I loved eggs.
right now that we might as well do away with the word
Whenever the subject of going vegan is broached, cheese
'January' and rename the first month of the year in homage to
always seems to be the one product that people feel they can't
all things plantbased. Whether you're giving Veganuary a go,
live without, but I was never a big fan of it, especially since
have been vegan a while, or are trying to cut back on your
I'd started gradually cutting it out of my diet for a couple of
intake of animal products, this month is a great time for
years before I went vegan. For me, it was always eggs.
getting some extra info, connecting with other vegans, or
Boiled, fried, or poached: I loved 'em. Ironically, it's really
simply grabbing some great deals at local restaurants. (Or
easy to create vegan versions of scrambled eggs, quiche,
watching a publicityhungry dolt descend into a tantrum like
omelette etc., which were all things I'd never particularly liked
an attentionseeking threeyearold because Greggs decided to
in the first place. Something that looked and tasted like a real,
launch a vegan sausage roll alongside its traditional offering.)
whole chicken's egg was elusive.
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But I didn't mind. Knowing what went into producing that egg
real dog. Maybe (hopefully) people don't want to eat a real
made giving them up an easy sacrifice. But the thing with the
dog, but they have no problem with eating a cake shaped like
egg industry just like all other forms of animal agriculture
one. And a hunk of microprotein shaped like a shrimp is not
is that there's no indication of what had to happen to create
the same as decapitating living creatures and overfishing the
that egg. The boxes might show photographs of heathy hens
ocean.
on lush green pastures, even when there's little chance of the hens those eggs came from setting foot outside. And the fate
A couple of years after I went vegan, I returned to that same
of the male chicks that had to be culled is obviously absent
Scottish holiday where the chickens were posterchildren for
from any marketing campaigns. In fact, tiny stray feathers are
how we think they should be treated. They had acres to
often the only indication that these eggs were stolen from
wander, they played with the ducks and bullied the dogs, and I
their imprisoned female counterparts.
felt that if humans wanted to eat those leftover chicken periods then it wasn't that big a deal. I wasn't eating
When I looked at the eggs in the family fridge, I didn't see a
commercial eggs, either on their own or as an ingredient, and
scrawny hen halfbald with stress, and I didn't see the gassed
I felt that if the positions were reversed and a chicken wanted
bodies of newlyborn chicks. I saw the food that my mother
to chomp down on a discarded tampon then it wouldn't have
prepared for me with toast as a special treat. I saw the main
much effect on me.
ingredient in a sandwich I'd learnt to cook as a teenager. I saw memories of holidays in the Scottish Highlands where we’d
But, deep down, I knew that those eggs weren't mine to take. I
collect eggs from freeroaming chickens.
didn't know what the landowner would do with those chickens once they were no longer laying, if they were slaughtered for
And that's okay. Our food experiences are often tied to our
guests, personal consumption or sale, or how he was able to
cultures, our families, and our memories. And they taste good:
prevent the rooster from fertilising those eggs (and if you
that's at the crux of why we like to eat animal products, and
really want to be put off eggs, imagine that bloodspot as a
admitting that isn't "failing" as a vegan it just means that, a)
miniscule chicken foetus and that'll do the trick). I had food in
we're not in denial, and b) we appreciate ethics (or health or
the house to eat: I didn't need to take from another animal.
the environment or whatever other reason you went vegan)
And, selfishly, a part of me worried that if I ate those eggs, all
more than our tastebuds.
those fond memories would come rushing back and I might be tempted to eat more.
The same is true for bacon or fried chicken or margherita pizza or anything at all that contains an animal product. The
So in the end, I didn't eat them, but remembering that they
overwhelming majority of vegans didn't give up animal foods
tasted good and wishing for a realistic vegan replacement is
because they happen to dislike the taste of all dairy, eggs, and
not a failing. It's our actions in funding these horrific
meat, so craving them is perfectly normal.
industries that make all the difference, not our hankering for an egg sandwich. SM
If you were to read some social media comments on posts that show animal foods replicated in vegan form, you'd probably see your fair share of users questioning why vegans want to
About the writer
eat things that look and taste like meat. The truth is, they want vegans and those considering a vegan diet to feel alienated.
Laura Maria Grierson is a writer and editor from
That if they don't conform to their expectations of what vegan
Middlesbrough, NorthEast England. She creates
means, they're not doing it right and might as well give up and return to eating animal products.
business content for a range of industries, edits both fiction and nonfiction, and her poetry and short stories
There's no confusion. A shrimp made out of soya, coloured
have been published in UK anthologies.
with betacarotene and flavoured with seaweed, is not a crustacean any more than a cake made to look like a dog is a
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yummy vegan Recipes
from vegan cooks Miggs McTaylor, Sarah Mordelt and Chloe of Baked by Clo
seedling magazine | 27
sweet potato
porridge Serves 2 Prep time: 10 minutes | Cook time: 10 minutes
This healthy and easytomake sweet potato porridge has it all. It’s oilfree, sweet, a little bit crunchy, a little bit salty and ohso filling. It comes together in just 20 minutes and you can even make it ahead of time! I just love sweet potato and adding it to my oatmeal porridge was definitely a great idea!
Sweet Potatoes for Breakfast??? I love having oatmeal in the morning. It’s just so satisfying, I can add all the toppings I fancy (peanut butter, peanut butter and did I mention peanut butter?) and especially on a chilly day, it warms me up inside. But sometimes, I get a little bit
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bored of my standard goto banana chocolate oatmeal so I thought why not throw in some sweet potato for a change? Sweet potato for breakfast?? you may be wondering now. It does seem a bit weird at first, I admit. But you can actually make a lot of breakfast meals with sweet potato – sweet potato waffles, sweet potato toast, sweet potato tacos, sweet potato brownies, sweet potato pancakes… Whilst sweet potatoes are not as sweet as fruits like banana or mango, they are definitely not savory like regular potatoes. So if paired with something sweet such as mashed bananas, they do make a great sweet breakfast.
Ingredients – 1 large sweet potato (~ 400 g) – 100 g rolled oats – 300 ml plantbased milk – 1 large banana – 1 tbsp agave syrup – 1 tsp cinnamon – pinch of salt – handful of almonds – 2 tsp peanut butter
About the cook Sarah is the blogger behind Sarah's Vegan Guide, which she started to share her favorite recipes and her experience of going vegan. She loves getting creative in the kitchen, figure skating, traveling and listening to country music.
Method 1. Bring a pot of water to a boil. In the meantime, peel the sweet potato and cut into little cubes. Cook the sweet potato for ~ 5 minutes until it's soft and you can mash it with a fork. 2. While the potato is cooking, you can prepare the other ingredients. Mash half of the banana, and cut the second half into thin slices. Combine rolled oats, plant milk, mashed banana, agave syrup, cinnamon and salt in a bowl. 3. When the sweet potato is cooked, remove the water and add back into the pot. Mash until there are no chunks left. Add in the remaining ingredients and bring to a simmer. Let simmer for 510 minutes until the oats are soft and the liquid is absorbed. 4. Divide the porridge between two bowls. Top with the remaining banana, crushed almonds and peanut butter and enjoy warm.
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3 ingredient peanut butter cookies Serves 15
These 3 ingredient vegan cookies are soft, sweet and nutty.
haven’t really played around much when it comes to cookie
They’re dairyfree, eggfree, milkfree, healthy, glutenfree,
recipes without eggs or milk.
oilfree, grainfree and low carb.
How do you make cookies without eggs or milk? And for those who can’t have nuts, I’ve even included adaptations so you can make vegan 3 ingredient allergyfree
There are actually many ways to make dairyfree or eggless
cookies! What more could you want?
cookies. I’ve listed several dairy and egg replacements in my downloadable vegan baking cheat sheet.
Usually, when I’m testing out a recipe for the first time there are almost always a few tweaks that I need to make. Most of
But these vegan 3 ingredient cookies require no
the time I make the recipe at least 2 or 3 times until I get it
“replacements”. The ingredients are naturally vegan and form
just right. But this vegan peanut butter cookie recipe turned
a dough very easily when combined. Which makes them a
out perfectly the very first time!
super quick and easy dessert!
I was originally planning to make a peanut butter and banana
What’s in these healthy vegan cookies?
sundae this week. But when it came around to actually making it, I realised I hadn’t frozen my bananas. Fail.
Are you ready? The 3 ingredients are peanut butter, maple syrup, and ground almonds. That’s it! Cool, right?
So, I had a full jar of peanut butter sitting there in my cupboard. I wanted to make good use of it in a recipe before I
Together, these ingredients make the most perfect
lost control and started eating it straight from the jar.
combination. They are soft and chewy and have tons of
(relatable, no?)
benefits. These cookies are:
Aside from my almond flour cookies and Christmas cookies, I
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Healthy Naturally sweetened Full of healthy fats Low carb Glutenfree Oilfree Dairyfree Eggless Easy Quick And if you have allergies to nuts, check out the substitutions below to make 3 ingredient allergyfriendly vegan cookies!
3 ingredient vegan cookies without peanut butter (allergy-friendly) Here’s how to make nutfree cookies: Sub peanut butter for sunflower seed butter in equal amounts Sub ground almonds for ground oats (glutenfree if necessary) in equal amounts Feel free to experiment with other flours too! The oat flour makes the cookies a little crunchier, so if you prefer crunchy cookies then definitely use oats instead of almonds. And that’s it! Happy baking!
Ingredients 8 Tablespoons / 120g peanut butter, the runny kind that's made from 100% nuts (or sunflower seed butter) 8 Tablespoons / 120g maple syrup (or agave nectar) 200g / 2 cups ground almonds (or ground oats)
About the cook Chloe shares vegan dessert recipes on her blog Baked by Clo. She's been baking for friends and family in her home country of Scotland ever since she was young, and aims to show that going vegan deson't mean
Method
missing out on dessert!
1. Preheat oven to 180°C/ (160°C fan / 350°F/ Gas mark 4) and line a tray with baking paper. 2. Mix all ingredients together in a bowl to form a dough. 3. Lightly flour a surface with almond/oat flour and roll the dough to around 3cm thick. 4. Cut out your cookie shapes, place on the tray and bake for 12 minutes until golden brown. 5. Leave to cool completely before enjoying.
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sticky toffee pudding cake wit h chocolate whiskey sauce
This traditional British dessert has been given a vegan makeover with a twist. It was developed while we were living in Scotland, and has proven popular with everyone I have made it for.
Served warm, smothered in a whiskey chocolate sauce, this decadent dessert is a definite crowd pleaser. At home, we make this cake for birthdays and other special occasions. It can easily be made glutenfree if needed (whiskey becomes glutenfree during the distillation process).
To fit a 19.5cm cake tin a double recipe makes a large 27cm cake.
Ingredients Sticky Toffee Pudding Cake 125g dates, pitted and chopped 125g prunes, pitted and chopped 375ml cola I use the best boutiquestyle cola I can source 2 tablespoons chia seeds 90ml water seedling magazine | 32
100g dairyfree margarine 125g soft brown sugar 375g selfraising flour (GF selfraising flour works too) 1 tsp baking powder 1 tsp baking soda 1/2 tsp flaky sea salt
Chocolate Whiskey Sauce
gently. 9. Pour the cake batter into the chilled cake tin.
100g dairyfree dark chocolate 125g dairyfree margarine 125g soft brown sugar 125ml plantbased cream (I love Oatly, but we currently
over the top and return to the oven for another 5 minutes.
can't buy it in NZ)
11. Remove from tin and smother with whiskey chocolate
50ml whiskey pinch of flaky sea salt
10. Bake at 170ºC/325ºF for 3040 minutes or until risen and nearly cooked through. Remove from the oven and poke holes into the top with a skewer, pour a little sauce
sauce.
Method 1. Line a 19.5cm cake tin with baking paper. 2. Mix the chia seeds and water together and set aside. 3. To make the whiskey chocolate sauce, melt margarine, chocolate and brown sugar in a small pot. Remove from heat and whisk in the plantbased cream, whiskey and a pinch of sea salt. 4. Pour in enough sauce to coat the base of the lined cake tin and put it in the fridge to chill for 20 minutes. 5. Set the rest of the sauce aside. 6. Put chopped dates and prunes into a small pot with cola. Simmer over low heat for 5 minutes or until the dates are soft. 7. Beat together margarine and sugar using a mixer will get the best results. Add the chia seed mixture; if you have a grinder or stick blender you can make the chia seed mixture into a paste before adding it (not essential). Stir in the flour and baking powder. 8. Add the baking soda and sea salt to the hot date and prune mixture. Pour this into the cake batter and mix
About the cook Having trained as a professional chef, Miggs graduated to being a Botanical Cuisine Specialist after completing the eCornell Plant Based Nutrition Certificate and Rouxbe's PlantBased Professional Course. You can find her recipes here.
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Why You Should Try These Two
Odd‐Looking Veggies! By Deborah Bostock‐Kelley
Brussels Sprouts
Preheat the oven to 425ºF/220ºC. Wash and cut the Brussels sprouts in half. Mix them with oil, garlic, salt, and pepper. Spread onto a baking sheet in a single layer and bake for about 30 minutes, stirring occasionally, until browned on the outside and fork tender. Remove from oven and toss with balsamic glaze. Put back in oven for 5 minutes or less, until Brussels sprouts are sticky. (Don’t go over 5 minutes as the glaze can burn.) 4 cups Brussels sprouts, halved or whole if small 12 garlic cloves, minced Salt and pepper, to taste 3 teaspoon Dijon mustard ¼ cup lemon juice
You probably had Brussels sprouts as a kid, and if your childhood was anything like mine, your grandma boiled them into pile of mush, sitting pale green and unappetizing on your plate. You vowed that as an adult, you would never subject yourself to them again. Truly, Brussels sprouts have gotten a bad rap. Closely related to kale, cauliflower and mustard greens, they are low in calories but high in antioxidants, fiber, vitamins and minerals. Until we watched Food Network and my husband made these in a completely different way, I would never have agreed to try them. Now I’m addicted to two versions – healthy and naughty. 4 cups Brussels sprouts, halved 2 tablespoons olive oil 23 garlic cloves, minced Salt and pepper, to taste 3 tablespoons balsamic vinegar glaze
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Heat oil in a deep fryer to 350ºF/1 75ºC. Wash and cut Brussels sprouts in half, or if small, leave whole. Deep fry for 3-5 minutes until fork tender. Remove from deep fryer and drain on a paper towel. Place minced garlic, Dijon mustard, and lemon juice in bowl and mix. Add salt and pepper. Add fried Brussels sprouts and toss well.
Kohlrabi Until a few months ago, I didn’t know what this vegetable was, much less how to spell it correctly. It sounds like a new medication – side effects include…. But seriously, this odd looking little veggie is packed with nutrients and minerals like copper, potassium, manganese, iron, and calcium, as well as vitamins, such as vitamin C, Bcomplex vitamins, beta
carotene vitamin A, and vitamin K. It’s typically seen in Europe and India. Its alleged health benefits include improved digestion, aiding in weight loss, boosting energy, regulating blood pressure, helping to prevent anemia, and improving bone strength. I was introduced to kohlrabi as a “steak” at Seasons 52 on their veggie plate. It was grilled and quite flavorful, so my husband and I went on a quest to find this elusive cabbagelike plant and finally discovered it at the Publix. We used a panini maker and added this oddlooking veggie to our list of quick and easy favorite meals.
1 kohlrabi 1 tablespoon olive oil Salt and pepper Your favorite spices Peel kohlrabi, taking off leaves and green outer skin. Slice into 1/2 inch ‘steaks’ and rub with olive oil. Put slices in a panini maker or pan and grill for approximately 20 minutes or until fork tender. Season with salt, pepper and your favorite spices.
About the writer Deborah Bostock Kelley is a journalist, playwright, producer, director, actress, author, Broadway World theatre critic, owner of The WriteOne Creative Services, & founder of Life Amplified variety showcase for charity.
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vegan paint Thinking of redecorating? Here's what you need to know about paint.
By Chloe Bullock of Materialise Interiors
When buying paint, I’m sad to say that you need to check whether both the end product AND its ingredients are tested on animals (yes it’s STILL happening). And frustratingly, some manufacturers say their paints are vegan but when you ask if that covers the ingredients as well as the end product, it can be difficult to get a straight answer. These are the questions I ask they aren’t difficult, but not all companies can answer them. • Is the product tested on animals? • Are the ingredients of the product tested on animals? • Are there animal products in this paint? • Does the owning company test other products on animals?
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Some paint suppliers might say they are vegan but work to their own definition of vegan usually that the end product is not tested and contains no animalderived ingredients. It can be difficult getting a clear answer as to whether the ingredients are tested on animals or not. I’m all for working with manufacturers to change their ways rather than wagging my finger at them, but I really don’t like dishonesty. We don’t accept animal tested ingredients in our toiletries and cleaning products, so why should we in paint? My background is in designing for The Body Shop head office during the Anita days, so you’ll understand why I am so passionate about it. Then there’s the issue of the use of petrochemicals. If this is a concern to you, there are suppliers you can use, but it starts to get limited and colourmatching can get a bit longwinded. It
If you’re interested in the circular economy, there are great initiatives like recycled paint available, diverted from landfill. Don’t forget that you can recycle metal paint cans at most household waste recycling centres, so that might influence your decision when looking at paint in plastic containers. Resources: I use the The Good Shopping Guide and I’m lucky to have people I can collaborate and share my findings with. Ethical Consumer magazine are doing a feature on paint in their April/May issue, which should also give excellent guidance. That last thing to thing to consider is brushes. Just as the use of animals is outmoded in other areas like fabrics, we don’t need wool or mohair rollers or animal hair brushes for product performance. I spoke to a salesperson at a local trade is possible (by sending a sample in to the head office), but if you are in a hurry you will be working to the standard colours available.
paint counter, and he confirmed this. Pay more and you get better quality, but synthetic alternatives are just as good in fact better, as they are easier to clean and are crueltyfree. SM
About Chloe and Materialise Interiors
Chloe Bullock is a BIID Registered Interior Designer® at the British Institute of Interior Design – the pre-eminent professional organisation for interior designers in the UK. She is the first interior designer in the UK to be VEGANDESIGN.ORG CERTIFIED™ - the global accredited course and community set up by Deborah DiMare. In 2018, she won the Women in Property’ Business Women Excellence Awards, Sussex. Materialise Interiors supports UK businesses and residents in ethical builds and redesigns with a focus on the following: cruelty-free, sustainable and locally sourced, vegan products and the WELL building standard (for spaces designed with health, wellbeing and performance in mind). Chloe’s career passion was ignited by a post-university experience interning with the visionary Anita Roddick during the heyday of The Body Shop. Anita’s personal ethos imbued in her the original values of what was, at the time, the iconic ethical brand in retail. This lead to 10 years of working for the company on ethical global store concept projects globally and an ongoing commitment to environmental awareness, sustainability and cruelty-free materials, which Chloe has translated into her interior design business. Contact Chloe materialiseinteriors.com
Phone: (+44)1273 699922 Email: chloe@materialiseinteriors.com Address: 70 Bonchurch Road, Brighton, BN2 3PH, UK facebook.com/MaterialiseInteriors instagram.com/materialise_interiors
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What
Meat Cravings Really Mean
by Olivia, registered nurse and health and wellness coach
I was talking to someone the other day who gave me that
Ever heard of Pica? Those with Pica crave paint and dirt and
classic:
all kinds of nonfood and dangerous goodies. Not only do they crave it, they actually eat those things. Some research has
“I would go vegan, but ____”
demonstrated a correlation between Pica and nutrient deficiencies. In some cases, an improvement is achieved once
This time the ‘but’ was because she craves red meat during
the deficiencies have been treated with supplementation.
menstruation, and thinks that means she is/will be anemic.
However, this is far from being ‘always the case’. There are
Now, please don’t think I’m making any assumptions about this gal’s character or intelligence. I have a great deal of respect for her, and outside the ‘vegan thing’, we have very similar ideals. She's truly intelligent with regard to health, which prompts me to question whether this whole ‘needing red meat for periods’ thing is simply another knowledge deficit created by the industrialized gods that be. Or perhaps it became a culturebound belief and then a ‘craving’? How this wives’ tale came to be is irrelevant. What is important is that this misinformation ceases to spread and be believed.
other studies that have shown a nutrient deficiency in Pica, but no improvement when the deficiency was corrected and the nutrient was at normal levels. Furthermore, there are many
other studies which show no nutrient deficiencies in the presence of Pica. So even the craziest, and likely strongest, form of cravings one can experience (Pica):
1. isn't a reliable indicator that there's a nutrient deficiency 2. shows that if a nutrient deficiency exists, it can't be reliably associated with the craving one experiences (because A. correcting the deficiency doesn't consistently make the Pica go away and B. how could we correctly distinguish what nutrient someone might lack if they're eating hair or paint??).
Do we crave nutrients we lack, or not? Physicians at one of the top ten leading medical institutions So, let’s start with whether the body can/does produce
(Cedars Sinai Medical Center) state that there's no reliable or
cravings for essential nutrients which it's deficient in. The
consistent evidence or research supporting that any food
short answer is yes and no, but mostly no.
cravings are related to nutrient deficiencies. This honestly would be enough for me, but let’s explore some other points
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to drive this bad boy home.
men have greater rates of malnourishment, but women experience significantly greater amounts and intensities of
Other instances where deficiencies produce the wrong cravings, or none
food cravings. That’s a little backwards if deficiency drives cravings, isn’t it? I thought so too. Let’s talk about the ladies a bit more. What’s the thing we
Diets (not ways of eating, but regimes) are restrictive in one
ladies crave the most? You’re probably thinking chocolate,
way, shape, or form, no? Low fat diets restrict fat, low calorie
right? Ok, now do a Google search or two and you’ll find
diets restrict some of each macronutrient, grapefruit diets
media posts, infographics, etc. claiming magnesium
restrict virtually everything, and so on. The same with a low
deficiency is responsible for chocolate cravings. But did you
carb diet; it significantly restricts sugars and carbohydrates. In
know that women don't crave chocolate that often at all?
other words, it creates a [macro]nutrient deficiency.
American women do to a degree, but not even 1/3 of American women sampled reported craving chocolate.
Interestingly, this selfimposed deficiency results in fewer
Furthermore, it isn’t even a ‘female thing’, as the media
cravings for the deficient nutrient. This same study showed
would have us believe. As few as 4% of women in other
that those on a very lowfat diet experienced very few
countries report craving chocolate at all. I’d say that’s about
cravings for fat. If cravings were associated with deficiency,
as frequent as any other craving, demonstrating that this
wouldn’t the opposite be true? The carbohydratedeficient
craving is cultural, and not due to magnesium deficiency.
person would crave carbs, and the fatdeficient person would crave fats, no? Not the case.
Specific Cravings
One study even demonstrates that the greatest restriction of nutrients in total results in the greatest decrease in cravings
altogether. Isn’t that interesting? When someone is deficient in everything, they crave nothing? Whoa. Another instance when nutrient deficiency is imposed is pregnancy. Eating for two, right? And one of those two needs enough nutrients for exponential growth, so the assumption would be that the mother would crave nutrientdense foods. Right? But study after study shows that pregnant women crave nutrientpoor foods like sweets and fast food, not the nutrients needed to sustain the changes in their bodies.
While we’re still on the topic of chocolate, let’s put this thing to rest. We’ve mentioned the idea that magnesium deficiency
Guys and Dolls
is behind chocolate cravings. If it were, wouldn’t craving peanuts, almonds, cashews, or spinach be more appropriate?
Cravings are, believe it or not, genderspecific. Women
Ounce for ounce, chocolate is far inferior to these with regard
experience more cravings (no surprise here), and those
to magnesium content (and other nutrients). And why
cravings correlate significantly with sex hormones, mood, and
wouldn’t the body crave all of them, rather than only the
various other factors, but not nutritional status. It's even been
sweetest option, with the greatest popularity among the
shown that when boys and girls are exposed to the same
masses, and several commercials and other inyourface
tempting food cues (sweets), the girls eat far more of the
propaganda driving desire and purchase? It’s probably
candies.
because cravings are more psychological, social, and [non nutritive related] physical.
Another fun fact men and women achieve virtually the same percentage of recommended daily allowances of nutrients, and
The same concept applies to many other foods. For example,
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if one craves a banana, what deficiency might be causing it?
calamities of having one too many, but alcohol significantly
We'd assume potassium, right? That’s the nutrient often
increases cravings. And if you didn’t know, the advertisement
associated with bananas. But bananas only provide 12% of
teams at your favorite snack companies do; they pay good
our requirement each day. So why wouldn’t one crave lentils,
money to show their ads in prime drinking hours.
prunes, squash, or any other food that provides much more
• Culture. For example, in America where chocolate (there it
than bananas? See where I’m going with this? It has little to
is again) is a big thing, we tend to crave it a lot, and not crave
nothing to do with the nutrient and more to do with taste
French fries with peanut butter sauce, which is popular in
preference, societal cues, imposed dietary restrictions, and a
Amsterdam.
whole slew of other things. How can we decrease cravings? Let’s not forget about our friend who craves meat. If it was anemiadriven, and iron was needed to right the imbalance,
• Physical activity. The more consistent physical activity we
why isn’t she craving the foods that would give her most iron?
do, the fewer the cravings.
Plants, such as white beans, red beans, lentils, spinach,
• Thylakoidcontaining foods the more we eat, the fewer
chocolate, cereal, tofu….
cravings we have. If it’s a green vegetable, it’s high in thylakoids green leafy veggies in particular. These include:
So what does cause cravings?
spinach, cabbage, lettuce, kale, collard and other greens. • Don’t diet. Those who don't restrict food and instead
The answer to this is multifactorial. There are several reasons
practice intuitive/mindful eating have significantly fewer
why we crave certain foods at certain times, e.g:
cravings. Those who restrict themselves experience the most. • Stay hydrated.
• Forbidden foods. This book has a plethora of research
• Get enough sleep and don’t sleep during the day.
showing that forbidding oneself to eat certain foods results in
• Give in to your cravings. That’s right, grab that chocolate
craving them.
bar, that ice cream, those pickles… without guilt. If you allow
• Mood. Cravings are often associated with negative moods
yourself to have what you crave, and reaffirm that you may
and anticipation of how the food might impact our feelings.
have whatever food you want whenever you want, you'll
• This is probably a nobrainer, but stress can significantly
reinforce your trust with food and decrease the number of
impact whether, and to what degree, one experiences cravings.
true/strong cravings you have. You'll notice that former
• If someone selfdiagnoses as a ‘food addict’, they're more
cravings are now just desires for things, and knowing that you
likely to experience cravings. There's also a correlation
may have them whenever you want will help you relax when
between cravings and both higher BMI (body mass index) and
they come to mind not experience those frantic musthave
lower selfesteem.
now thoughts. (Any food can be made crueltyfree, even
• Sleep deprivation significantly increases cravings. Some
‘meat’, so I'm not promoting deviating from veganism by
research correlates daytime sleeping with more cravings.
indulging in cravings.) • Practice mindfulness and meditation. Slow down, be present, be here right now. Practice as often as you can. Food, work, relationships, sex, life everything is better.
Theories About Cravings Being Caused by Deficiencies are Anecdotal, at Best Upshot unlike cars, our bodies don’t come with a diagnostic sensor that spits out a code when certain symptoms are • Not consuming enough macronutrients, namely fiber and
present (cravings). Craving foods as a result of deficiency is
protein.
something no research yet soundly supports. However, we can
• This may be another nobrainer if you’re privy to the
and do crave foods due to hormonal and emotional
seedling magazine | 40
imbalances, and this can sometimes be a warning sign of
sped up and made more effective with a helping hand or two.
deeper issues. If you notice excessive cravings, overeating or
Foods with Vitamin A increase iron absorption by up to 200%,
binging, or other characteristics of an unhealthy relationship
so eat some green, orange, or yellow veggies. Vitamin C is
with food, please get in touch with your physician, a dietician, and/or a nutritional therapist. Nutritional therapists help us become more intuitive and mindful eaters (which does not translate to sacrifice and misery). We Can Be Deficient and Not Know.. While it can confidently be said that my friend’s cravings are
not driven by a need for iron, that doesn't rule out deficiency (it's possible for anyone, especially women of menstruating age). However, iron needn't be animalderived, and vegans are
another big player, so load up on delicious citrus fruits.
at no greater risk of developing anemia than anyone else (and
• Other factors play into the bioavailability of iron. For
at less risk, according to many studies). Furthermore, as one
example, obesity if we're obese, our bodies won't absorb iron
author showed via a collection of 40+ research articles and
well regardless of the source. If we eat mint with iron
reputable sources, iron from animals is harmful and can lead
containing foods, it enhances absorption. Drinking tea or
to the development of cancer, diabetes, heart disease, and
coffee with ironcontaining foods decreases it. There are too
many other maladies. These are not a concern when the iron is
many factors to mention, but iron bioavailability is much
from plants. As clean, happy, freerange, or ‘humane’, etc. as
more impacted by selfcare, eating habits, environmental
the meat is, nutrients from plants are adequate, and often
factors, etc. than whether it came from animals.
superior.
• So if you or someone you know is at risk for developing iron deficiency, it's wise to ensure adequate intake. We've collected
If the subject of concern is heme versus nonheme iron:
some delicious plantbased recipes for all occasions to help you reach your recommended daily intake. Check them
• Neither heme or non are exclusively essential to the body.
out here!
You may have all heme, all nonheme, or a mixture, and the body is none the wiser.
References
• While heme is absorbed a little faster than nonheme, this shouldn't be a concern for those with adequate, wellrounded diets. Here’s why: • The daily recommended iron intake for an adult male is 8
This article was originally published on Olivia's blog, where she included detailed references for all the facts cited. Check out the original article to see those references.
mg for an adult female of childbearing age, it's 18 mg. One bowl of fortified cereal meets the woman’s needs. One. And considering that virtually everything that comes from the ground (plants) has iron, you could say anything else is a bonus (or even overkill) in a wellbalanced diet. • More recent studies have shown that the body’s homeostatic mechanisms play such a big role in iron absorption that differences in dietary iron bioavailability (heme versus non) may have been overestimated. So we need to head back to the drawing board to correctly establish their bioavailability. • Iron isn't hard to get. If one eats in a regular and well
About the writer Olivia is a Masters Degreeprepared Registered Nurse with several certifications and postgraduate designations. Her focuses are Nutrition and Human Movement. Olivia was once a meathead but has now been vegan for nearly two years, having experienced an amazing transformation after adopting a plantbased
balanced manner, there's no risk of deficiency. Nonheme iron
lifestyle. She promotes plantbased living for healing,
does absorb slower, but if there's a regular influx of nutrients,
athleticism, the animals, and the Earth on her blog, The
there won’t be a gap in availability. Iron absorption can be
Vegan Zebra.
seedling magazine | 41
beautiful planet Appreciating the world with photos of beautiful places
The Grand Canyon & Bee in Fresno, California By Farin Montanez Instagram: @spiritedvegan seedling magazine | 42
Carmarthenshire, Wales
By Sabree Simmons Instagram: @theveganbree
Carmarthenshire, Wales
Do you have a beautiful nature photo from your part of the world? Submit it by emailing bethany@littlegreenseedling.com, and be featured on this page next issue! You'll get a link back to your site or social media account too.
seedling magazine | 43
thoughts about...
forgiveness We all know that we're supposed to forgive those who wrong us and move on. But how many of us actually do so? Many if not most of us have rifts in our families or friendship groups due to unresolved disputes. I think the pain and division this causes is a tremendous shame. We could all benefit from connecting, communicating, and above all loving each other more. That means learning to overcome our differences and yes, forgive. But forgiveness is another of those things that's much easier said than done.
Why should I forgive? I've seen backlash online against the idea that we should always try to forgive. People who have been seriously hurt may think, "Why should I forgive? They don't deserve my forgiveness." It's understandable that people feel this way. But I think this line of thought derives from a misconception about what forgiveness is. Forgiveness is often seen as something we generously do to someone who has hurt us. But I believe it is something we do for ourselves. When we are carrying around anger, bitterness and resentment towards someone else, we can't keep these feelings contained in a little box. They spill over, preventing us from being at peace with the world. Sometimes, we may get caught in repetitive thought loops about how that person has hurt us I've been there! We may badmouth them to others in search of validation, which only serves to spread blame and negativity. Hanging on to these emotions can poison our
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headspace and our interactions with others. So forgiveness is really about letting go of things that don't serve us. It's something we do primarily for ourselves, though it may benefit the other person too.
Does forgiving someone mean allowing them back into your life? Another barrier many people have with regards to forgiveness is that they think forgiving someone means being willing to interact with them. But again, forgiveness is a personal journey. Letting go of your resentment towards someone does not mean condoning what they did. If you know it would not be healthy to have that person in your life, you can still choose to keep your distance. But that decision will be coming from a calm, rational place rather than a place of hurt and anger. Rather than blaming and accusing, you'll be able to accept what happened and move on. Acceptance really is the key to forgiveness. Some years back, a story made the headlines about a woman whose daughter had been murdered. She made the radical statement that she had forgiven her daughter's killer. Did she mean that she was ok with what had happened, or that she was over the loss of her daughter? Of course not. But she realised that no amount of anger would bring her daughter back and chose to let go of it, recognising that this was the only way for her to heal. When religious texts speak about forgiveness, I believe this is what they mean.
This is all well and good, but how can we overcome all those negative feelings towards those who have wronged us? There are a few things we can do.
Think about why the person behaved in that way People are not born mean, selfish or spiteful. Usually, people are unpleasant because their life experiences have made them that way. Those who are abusive were often abused themselves, for example. The role models people have as
" When we quiet our noisy minds and release our stress and tension, we feel more connected to others. This mindset can make it easier to think favourably of others, and let go of emotions like resentment which aren't serving us. "
children have a huge impact on their development. And of course, these role models may themselves have been mistreated. Additionally, there may be traumatic events in someone's past that we are not aware of. None of this makes it ok for someone to hurt us. But it can help us to understand why they may have done so. We've all done things that we knew deep down were wrong; we are human, and we're not perfect. We understand that having done those things doesn't make us bad people, and the same likely applies to those who hurt us. They may have been hurting themselves at the time. Understanding what drives someone's actions can be the first step towards forgiveness.
Recognise that the situation may not be clear‐cut Sometimes, as with abuse, it's clear that one person has wronged the other. But in most cases, it is less clearcut. Take romantic relationships, for example. They can end because of mismatched needs and desires, a lack of shared goals, different priorities, meeting someone new, other commitments, stress...the list goes on. Many people feel very bitter and resentful if, for example, a partner devotes more time to their career than to the relationship. And the partner in question may think this bitterness is unjustified and that their partner is being unsupportive. So who is right? Probably no
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one. It's just that the people involved want different things from the relationship. But the ensuing breakup will likely leave both people feeling hard done by and badmouthing their partner to anyone who will listen. And this creates division, especially when there is a shared friendship group. Sometimes, we may need to take a step back and realise that what we're thinking of as offences may actually just be differences. And if this is the case, we either need to respect that or cease to be involved with the person in question in an amiable fashion, of course, and without resentment. This applies to all relationships, not just romantic ones.
Cultivate compassion for the other person As you ponder what may have made someone behave in a certain way, you may find you can even sympathise with them. Think about all the things they may have been through which have made them closed off, jealous, insecure etc. In a book on Buddhist meditation, I read that those who are most unpleasant towards us are most deserving of our pity, because they will live a lifetime (or several lifetimes!) of pain, suffering, anger, stress and dissatisfaction. We all know people who seem relentlessly negative and pessimistic, and who take those emotions out on other people. This tends to drive people away, making the person feel even more bitter. I often feel sorry for these people, because it can't be much fun to live that way. What must it be like to never experience joy, or be excited and satisfied with where your life is going, or feel a deep sense of peace and connection to the world and everyone in it? To me, that seems nothing short of a tragedy.
Meditate Meditation can soothe a number of ills. When we quiet our noisy minds and release our stress and tension, we feel more connected to others. This mindset can make it easier to think favourably of others, and let go of emotions like resentment which aren't serving us. Lovingkindness meditation is particularly wellsuited to this. It typically involves first directing our love to someone close to us, then to someone we dislike or who has hurt us, and finally expanding it to envelop the entire world. This exercise requires us to love unconditionally, which is impossible if we are still holding on to a grudge. It is difficult, but profoundly healing.
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Recognise that people grow and change Some of us hold grudges for years or even decades, without stopping to question whether the person we are angry with still exists. People change and evolve all the time. Someone may have matured and feel very ashamed of their past actions. We shouldn't refuse to accept the possibility that they have changed, unless we have hard evidence to the contrary. If we're already angry with someone, we are apt to blow all their mistakes out of proportion, using these mistakes as proof that they are a bad person. We should attempt to recognise when we're doing this and reason with ourselves!
Communication If you're still on speaking terms with the person in question, talking things over can help you to forgive each other. But you need to be able to stay calm, or it may only make things worse. Good communication is beyond the scope of this post, but it may be worth looking into NVC (nonviolent communication) to help you out with this.
Conclusion Forgiving isn't just for those of us who are religious it can help us all to feel lighter, and build bridges with those around us if we so choose. Remember to extend the same treatment to yourself. Many of us are carrying tremendous guilt about something we have done. But we can't change the past, so we need to learn from it and move on in other words, to forgive ourselves. For some of us, this can be the biggest challenge. I just want to acknowledge how difficult all this can be. I'm personally carrying some resentment towards other people, and a little guilt too. I recognise that it's damaging, but it can be hard to set aside time to process it. I've let my meditation practice slip a lot in recent months, for example. But hard is not the same as impossible, and I believe I'm capable of working through these emotions. What about you?
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How to Use a
Menstrual Cup a Comprehensive Guide by Bethany Ivy By now, you’ve probably heard of menstrual cups, but you may be unconvinced by the idea. If that's you, I'd like to answer some questions that many people have about menstrual cups, and hopefully convince you to take the plunge and try one out!
your vagina when you have your period. When you insert it, it forms a seal, preventing leakage. The blood is collected inside, rather than being absorbed like with a tampon.
For those who are unfamiliar with menstrual cups, I'm going to start by explaining what they are and their benefits. Feel free to skip this section if you're already familiar with this information.
There are so many reasons to use a menstrual cup. Here are the main ones.
What is a menstrual cup? A menstrual cup is a squishy silicone cup that you place in
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Why use a menstrual cup?
• Sustainability. Think how many pads and tampons we throw away worldwide. They don't biodegrade, making them an environmental disaster. They are a huge waste of resources, a source of pollution and damaging to wildlife. • Price. Menstrual cups may seem a little expensive upfront,
but they last years and will likely pay for themselves within a few months. I paid about £20 for my cup 3 years ago, and haven't had to buy a single pad or tampon since. That's a huge saving. • Comfort and convenience. Like a tampon, you shouldn't be able to feel your cup once it's in. And you can leave it in for up to 12 hours at a time, meaning you don't have to worry about changing it whilst at work or school. • Minimalism. A cup takes up much less space than a box of pads or tampons, which is especially convenient when you're travelling. • Safety. Unlike tampons, there is no known risk of toxic shock syndrome (TSS) with menstrual cups. • Hygiene. Menstrual cups are easy to clean and should not leak if inserted properly. Using a cup often allows me to forget I’m even on my period.
Which menstrual cup should I choose? There are so many cups on the market that it can be overwhelming trying to decide which one to buy. I went for a Ruby Cup because for every one sold, they donate one to someone in a developing country. They aren't the cheapest option, however. Everyone's body is different, and you'll want to take this into account when choosing a cup. There are various different shapes and sizes, with some softer than others. I can only advise that you read reviews and decide which you think would suit you best. This quiz is really helpful too. In terms of sizes, those who have given birth will need a larger cup than those who haven't. Most brands have two sizes for this reason. There may also be other sizes you can choose from based on your flow; I chose the smallest available size because my flow is quite light.
Can everyone use a menstrual cup? If you have a health condition like vaginosis which makes it difficult or painful for you to use tampons, you probably won't be able to use cups either. But otherwise, most people should be able to use them. For those who have just started their periods, smaller sizes are probably best.
How do I insert my menstrual cup? It's easiest to do this sitting on the toilet or squatting. Start by folding your cup up I fold it in two, making a C shape. Then you should be able to put it in. Cups sit much lower down
than tampons, so don't be tempted to push it up too far. The stem may even stick out, depending on your body. If the stem feels uncomfortable, you can trim it or even cut it off completely just be careful not to damage the cup. Now for the tricky part you need your cup to open up and form a seal. If you're lucky, it may do this on its own. Otherwise, the easiest thing to do is turn it once, clockwise or anticlockwise. You should hopefully feel it open up you can check a seal has formed by running your finger around the rim of the cup. If it doesn't open, you'll need to do some adjustment. Some peoples’ cervixes are tilted, so it may just be a case of experimenting till you find where it sits best. You can also try allowing it to open just inside the vagina then pushing it further up. Find what works for you. Putting in your cup can be fiddly when you're not used to it. Exercise patience and perseverance and you'll soon get the hang of it.
Could my cup get stuck? You may have seen horror stories floating around on the internet of cups getting stuck too far up and having to be medically removed. I think the only way this could happen is if you inserted it way too far up. I made this mistake the first time I used my cup, since I was used to tampons. It migrated even further up in the night and I had a lot of trouble getting it out! But since I learned how to put it in properly I've had no issues whatsoever, so don't be put off. What do I do when it's full? If you suspect your cup is full, or it's been in for 12 hours, it's time to empty it. Again, you’ll want to do this sitting on the toilet or squatting. If the cup is too far up to grab hold of, push it down a little (as if you're giving birth!) then fold it to break the seal. Take it out carefully, so you don't spill the contents. Empty it into the toilet, then give it a rinse to get the blood off. If you're in a public toilet, you can wipe it clean with toilet paper instead. You can then reinsert it.
How do I clean my cup? Once your period is over, you need to clean your cup. The best way is to sterilise it by boiling it. I put mine in a glass jar, cover it with water and microwave it on full power for 2 minutes. You can also do this in the oven, or in a pan on the stove.
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My cup came with a foldup silicone container to boil it in, but it kept popping up open in the microwave and spilling water everywhere gross! Eventually the lid broke off so I threw it out. The jar works way better, though it's not ideal for travelling. I know some people prefer to use a menstrual cup wash rather than boiling their cup, which could be easier if you are travelling. Personally, I like to know mine has been sterilised, but it's your choice.
Help! My cup is leaking There are two reasons why your cup may leak: • It's full. If your flow is heavy, your cup will fill up quicker than expected, so try emptying it. • The seal hasn't formed correctly. Reinsert it, making sure the cup opens up properly. I always wear dark underwear on my period in case there is a bit of leakage. You may want to use a reusable cloth panty liner for extra security if your flow is heavy.
Could a cup make my cramps worse?
stain. Though it's harmless, it does look kind of gross. Luckily, there's an easy fix. Go to the pharmacy and get some hydrogen peroxide solution 3 to 9%, the kind you can use to clean cuts. Put your cup in a glass or jar and add roughly one part hydrogen peroxide solution to 3 parts water (I never measure). Leave it to soak for at least a few hours you'll soon notice the stains starting to disappear. I leave mine in the jar till it looks completely clean. Note: many manufacturers recommend against using hydrogen peroxide on cups. I did my research and found no evidence that it could have any negative impact on the cup. Many people say they have used it without issue; I've soaked my cup multiple times with only good results. I suspect the manufacturers just want you to buy a new one!
How long will my cup last? Most manufacturers say that their cups will last about 10 years. I can easily see them lasting even longer if properly taken care of. Mine is showing no sign of wear after 3 years.
Can I wear my cup at night/to go swimming? Yes to both!
Many people actually report that their cramps improve after they start using a cup this could be because it helps to train your muscles.
I can't/don't want to use a menstrual cup
Once, when my cramps were really bad, I wondered if my cup was to blame. I experimentally removed it and put in a pad instead, and my cramps got even worse. Needless to say, I went back to the cup.
For those who can't, don't want to, or need a break from using a cup, please consider getting some reusable cloth pads to help the environment. Again, they may seem expensive upfront but will be far cheaper in the long run. I won't go into detail about those this article is already long enough.
A couple of times, I’ve felt an odd tugging or pinching sensation after inserting my cup. Removing and reinserting it always solves the problem I think it happens when the cup suctions itself onto the wrong place! If your cramps do seem to worsen after using a cup, it may be that your cup is the wrong shape or size, or too firm. Consider trying a different one. But most people should not experience any problems.
How can I remove staining? After you've been using your cup for a while, it may begin to
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So that's it. I hope I’ve convinced you that a menstrual cup is more than worth a try!
About the writer
Bethany is a freelance writer, blogger and the editor of Seedling. She loves books, long nature walks, cooking delicious plantbased food, meditation and yoga.
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