the M A Y
egan dition
2 0 1 7
The Vegan Edition is a magazine guide targeted towards those people who want to make a change and start living the vegan lifestyle. For all those who don’t know where or how to get started, this guide will provide answers for just that question as well as other questions regarding tips on making an easy progression, what options are out there for you, and how to stay on track. Each article was written by vegans for vegans so we understand the struggle and want your journey to be as smooth as possible as well as 100% guaranteeing that all the information we give you is written for your benefit. If you have any concerns or suggestions, please contact us at staff@veganedition.com or contact us via social media
DISCLAIMER: This magazine was created by an undergraduate student at the University of Kent as part of the “Writing in the Media� module. The purpose of the magazine is educational and does not represent or reflect the views or opinions of the university.
5
Shopping List Use this
shopping list to kicks start
your vegan diet.
6
An Unexpected Journey An inside look on how to become vegan and several hint and tips to ease the transition
10 Where to Eat in Canterbury Wondering what places to check out in Canterbury? Well look no further— this guide will help you pick out the best options for vegans
12 “A Day in the Life”: Student vs. Fulltime Worker A vegan diet will vary per person and per occupation. Check out how a vegan student lives their day compared to someone who works full time
14 Chocolate Cake Recipe & Pancake Recipe Some easy recipe to fix that sweet tooth
16 Hippies, Hemp, & Miley Cyrus Ever thought what a non-vegan thinks? Here are some questions that challenge the myths that surround veganism answered by non-vegans.
20 Cruelty-free Beauty A quick list of vegan and cruel ty-free alternatives to add to your beauty regime
21 Don’t forget your vitamins Necessary vitamins that vegans need to remember when changing up their diet
All plants and soil before the 15th
Come by the Gardening Centre today while stocks last. Located on St. Withers Ave.
shopping list Here’s a basic shopping list for anyone who wants to give eating vegan a go. You can customise the lists as much as you want—add, replace or omit options altogether. The listed items are things to remember when changing your diet as they include food groups containing necessary vitamin to stay healthy. Brands for nondairy alternatives can vary per shop and the prices can range, so be mindful if you are on a budget. You can find all of these items at chain supermarkets as well as Wholefoods or markets for the for more obscure options .
Milk (soy, al mond, oat, hemp, coconut) Yoghurt (soy, coconut, almond)
Cheese (coconut oil alternative)
PAGE
Bread
Couscous
Bagels
Quinoa
Pasta
Potatoes
Pitas
Oats
Rice
Cereals
Broccoli/ Cauliflower
Courgettes
Onions
Lettuces
Asparagus
Leafy Greens
Corn
Peppers
Mushrooms
Tomatoes
Cucumber
Carrots
Apples
Berries
Pears
Melon
Oranges
Mango Grapes
Butter
Lemons/limes
Mayo
Banana
Kiwis
Creamers
Peaches
Grapefruit
Vegetables
Hummus
Tofu
Fruit
Nutritional Yeast
Veggie Burgers
Meat Alternatives
Flax/Chia Seed Powder
Beans & Legumes (chickpeas, black beans, kidney beans, lentils)
Non-dairy Ice cream
Dark Chocolate
Veggie Burgers
Seeds
Nuts (almonds,
pecans, walnuts, peanuts, cashews, brazil, pistachio) Meat Alternatives Nut Butters (peanut, almond, cashew)
5
PAGE
S
6
o you’re curious about being vegan and want to take the plunge. There’s been a rise in the amount of vegans around over the years and it certainly has also become trendy to be vegan or at least adopt the diet for a while. I’m constantly hearing about people who took part in “veganuary” or are cutting back on their meat, dairy, and egg intake by eating vegan a few days a week. Even if these people are not committed fully to the lifestyle, it’s still appreciated since they are exposing themselves to the lifestyle; they are learning that being vegan can be easy, affordable, and can lead to a healthier life. I hope that this article will come in handy for anyone, even those temporary trendy ‘vegans’, but specifically what I really want to do is have this reach out to those who want to take veganism seriously and commit to it fully. Covering
topics such as restaurants, going abroad, and general tips on converting will show you that the transition can easy if done with thought, care and research since this is a lifestyle that can be limiting at times. The rest of this magazine will give you more general hints, tips, and information for question you may have. Before going vegan I had initially decided to be vegetarian when I was 17. I did want to start by be fully vegan but after a week of trying I realised that it was not realistic for me to suddenly cut out all the meat, dairy, and egg that quickly. It was better for my body and mind to become vegan over time. This route also made it easier on my family to adjust to my new diet. I was lucky enough to have a family that supported my decision, but I couldn’t automatically assume that they would be willing to cook vegetarian food as
well as food for themselves. Most recipes they made were easily adjustable - meals such as a stir-fry, pasta, or BBQs required me to either put a bowl aside before they added the meat, or to provide a few veggie burgers for myself. As for the actual process of converting, there are many ways to go about this. I identified as vegetarian for at least 3 years even though I was slowly cutting back on dairy and egg. There would be days, even weeks where I would be completely vegan, but because I was still occasionally giving in to my cravings I never called myself a vegan, but instead told people I was becoming one. It wasn’t until my second year at university that I decided that I should stop flirting with being vegan and fully dedicate myself to it. This wasn’t that difficult since I had been phasing into it for about a year and a half, but for someone who decides to make this jump straight away, you are more likely to relapse as it may
PAGE
shock your body and your will power. My advice would be to phase into it. You don’t have to take as long as I did, but cutting back is less stressful and gives you plenty of time to do the necessary research to help you stay vegan. To start, try swapping out your breakfast on Monday for something vegan, on Tuesday swap out your lunch, on Wednesday swap out your dinner, and repeat for the rest of the week. Try eating vegan when it comes to snacking through the day and bring food with you from home since eating on the go can limit you in choices. Restaurants can be a nightmare for new vegans, and for me they still are a nightmare. However, if you have to grab food on the go or decide to dine out, you need to know what to look for and what to ask in order to get the most vegan meal possible: 1) Salads - These are an easy one. I always look for one with the least
amount of ingredients that I have to remove. Most salads are thrown together one order, so having to ask for one without the cheese or bacon is easy. As for the dressing, you can always ask the server whether they are dairy-free. I can tell you that any dressing that looks creamy will usually have dairy in it, and vinaigrettes are a 50/50 chance. It’s always best to ask if you are unsure, otherwise a basic oil and vinegar dressing can be a perfect substitute. 2) Pasta - Fresh pasta can be made with egg, so again there is no harm is asking especially if there is no indication on the menu that the pasta is fresh and homemade. The rest is simple: swap out a creamy sauce for a tomato one making sure it doesn’t contain meat in it (if you order a vegetarian pasta dish with a tomato sauce, then you’re in the clear) and simply ask for no cheese. 3) Burgers - Veggie burgers are a difficult, since these are usually always pre made, so if the menu
reads that there is cheese in the veggie patty then you won’t be able to remove it. Another thing is that sometimes the patties are bonded together with egg or some other dairy product. If this is the case then again there is nothing you can do about this and should just avoid the burger option altogether. Like I said before though, if you are unsure just ask. 4) Veggies and Side Dishes - There is the possibility that the vegetables are cooked in butter so just be cautious of this, same goes with most other side dishes. There can be butter in the rice and most potato side dishes. Butter is a staple in most restaurant kitchens as it helps keep food moist, keeps it from sticking together, and adds flavour. You would not believe how much butter is used in a restaurant! Fries can still be a decent choice depending on where you stand. Usually fries
7
PAGE
8
are deep fried in oil that also deep fries meat. So if this crosses the line for you then fries are off the table as well. I won’t be able to go through every single possible item that you can find on any menu, but these are just some of the most common types of dishes you can find on a standard menu. It’s best to always do your research before going out to eat. For a starting vegan it is good to know beforehand what you can order and to prepare yourself on what to ask so when you get to the restaurant it saves time and you won’t miss anything out. Also educating yourself on normal ingredients in certain dishes will help immediately eliminate choices and questions that you don’t have to ask when you get there. Now while you are trying your best, it is normal to make mistakes at a
restaurant - I certainly still do! But if you do find yourself in a sticky situation, since you are slowly adjusting yourself to being vegan, then a little amount of dairy or egg won’t have drastic effects on your body. I do not believe that every vegan out there is perfect and I have no problem vegans making mistakes - for me it’s all about trying to be as vegan as possible. So you’ve managed to get the hang of being vegan at home, but what about when have to go abroad? This is definitely a hard situation to be in especially when you travel somewhere that isn’t primarily English-speaking. I visited France twice this year and before leaving I had to look up the French words for meats, various dairy products, egg, and any other animal products I could think of. If you are spending the day exploring then I would suggest preparing and bringing with
you some food that can fit in your bag (sandwiches, nuts, fruit, mini salads) so you can keep yourself energised as it could be difficult to find decent food. In restaurants it would be best to keep it as simple as possible. Try not to be adventurous unless you are confident with the language. Besides diet, you can extend the lifestyle to your beauty and fashion. This is an easy one! Make sure to avoid any leather, silk, wool, and suede clothing and only buy products that both vegan and cruelty-free. With all this said, do not be too hard on yourself when you make a mistake they are normal. Veganism is all about reducing your impact on the world and on those who are more vulnerable, so although you will want to do as much as possible you must keep note the journey to veganism is a learning experience and you are making a difference with your effort.
PAGE
quick suggestions & helpful hints
Start phasing certain foods out one at time when doing a grocery shop. Add tofu or some meat alternative to your shop one week to see if you like it. Each week increase this more and eventually you will find something you like and will no longer need to purchase meats.
them.
Limit the amount of cheese you consume. Reduce the amount you use in meals, and if you think you can go without it, do! Try out a dairy milk alternative. There are several options out there (soy, almond, hemp, rice, oat, coconut...etc…) so you are bound to find one that you like. To tackle those dessert cravings, start baking so you can have a sweet treat whenever you want Locate restaurants, cafes, bars, shops that are vegan friendly and support
Buy a vegan cookbook! A cookbook will help give you some basic meals that you can try out or customise and they offer you something new when you get bored. Plan out your meals for the week so you can prepare the ingredients beforehand. This can help with any cravings you may have and will keep you on track.
Learn to make certain things from scratch. Dressings, sauces, pesto, and anything else where there may not be an easy vegan alternative to simply buy in a supermarket.
Carry snacks around with you so you can calm cravings and hunger.
Look at restaurant menus beforehand
If you are going to an event that is not vegan friendly, eat enough before so you won’t be hungry
Allow yourself to not feel guilty when you make a mistake. There is no point in beating yourself up over something you’ve already done Accept the mistake and make sure you have a plan so you can watch out for it next time.
Please do research on what you can eat to replace certain vitamins and minerals that you would usually get from meat, dairy, and egg. This will help you from experiencing fatigue and possibly feeling unwell .
9
PAGE
10
where to eat in canterbury I
n amongst the small quaint streets of Canterbury city centre, there are several restaurants, cafes, bars and shops waiting to be discovered. The range includes your standard chain restaurants to one-off, more independent places, all wanting to unique experience and tastes with you. The selection can please just about everyone, even diets that are a little more tricky. As a vegan, I know how difficult it is when it comes to finding a good place to
eat that either as one or two options for me or at least something I can turn vegan. However, even with adjustments, you can never be 100% sure about what is in your food. To help you from feeling com-
pletely overwhelmed as you try to hunt down the best possible vegetarian/vegan spots in town, I’ve decided to try out several places. Most of these restaurants are not fully vegetarian/vegan but do offer a wide choice of vegan options on their menu which makes our lives just that little bit easier and enjoyable.
It was only last year that I discovered that Zizzi’s had an entire vegan menu complete with desserts. The selection is not that wide or spectacular - you can expect the average Italian dishes such as pasta and pizzas, but you can still expect to leave there feeling full and satisfied. The pastas are simple with a tomato sauce and a general mix of veggies, but the pizzas are what keeps me coming back for more. Instead of omitting cheese altogether, they use a unique nondairy alternative for their cheese: rice milk! It provides a different yet sweeter taste. For dessert, a fine selection of sorbets and fruit end the meal perfectly.
If you want to travel a little further east then Moroccan food is your best bet for a worthwhile meal. My recommendation would be Cafe Mauresque. Similarly, they have a menu set aside for vegans, and while the selection, again, was not the largest I’ve seen, I was still able to find something tasty and enjoyable and I left feeling full. A full range of tapas, such as hummus, falafel, pita, olives, salads, stews are filling on their own, but if you want something larger then their tagine is a must try. The desserts are simple as well - a few flavours of sorbet and dairy-free ice cream are bound to hit the spot.
PAGE
Kitch is located on the high street and is one of the smaller cafes unique to Canterbury. Their vegan selection is larger and includes things such as breakfast, smoothies, and homemade desserts. They still serve non-vegan dishes, but most of these offer the choice to make it vegan. Their food is all locally produced and they only use clean and natural ingredients, avoiding anything processed and refined. There are not many places you can get a vegan “Full English” or literally top anything you fancy with avocado so I would highly recommend Kitch whether it’s for a lunch date or if you’re catching up with a friend over coffee and cake.
The Skinny Kitchen is the last on this list. It boasts a large range of clean protein rich foods that are fitness inspired while being mindful of a variety of different diets. Keeping with the trend of locally produced and natural food, most of their meals come with a vegan alternative as well as stand alone vegan meals. If you want to make a meal vegan, the menu tells you exactly how it would be done without having to work it out yourself. If you find yourself here, you must try the “Stacked Banoffee” - I don’t see many vegan twists on this classic but this one definitely takes the cake.
The Veg Box Cafe is another cafe found only in Canterbury and it is also the only completely vegetarian/vegan in this list. They offer few but customisable options allowing a vast amount of variations on a particular dish. The “salad box” allows you to pick from their buffet style display of various seeds, veggies, dressings, and lentils. The “hot pot” is similar but you get to choose between their pair of hot dishes of the day as well as the buffet. Pair any of these with one of their special coffees or smoothies and you’ll definitely be back for more. The food is guaranteed local, organic, and fair trade, so come along for breakfast, lunch, and dessert.
Check out their Facebook and Instagram for more information and pictures
11
PAGE
12
Name: Hayley
“a day in the life”
Age: 22
Age: 23
Occupation: Full time Student
Occupation: Human Resources at Dart Enterprises Ltd.
Current Location: U.K.
Current Location: Cayman
Diet: Vegetarian for 5 years, Ve-
Islands
gan for 2 years
Diet: On and off vegetarian for
Why Vegan? I decided to become a vegetarian as I was against animal cruelty. The decision to take that next step and become vegan for also for the animals but also for environmental reasons.
“
student vs.
What made you convert? I had been thinking about going veggie for a while but never took the plunge. One day I watched a documentary which sealed the deal for me—I couldn’t eat meat after that! I decided to slowly cut out dairy and egg out of my diet. I experienced less cravings and relapses this way.
What keeps you going? I’ve built a strong moral base now— knowing that I’m not contributing to animal cruelty makes me feel better. The more I educate myself on the effects veganism has, the more I’m dedicated.
Name: Alex
fulltime worker
3 years, vegan for a year and a half
Why Vegan? Initially I converted cause I wanted a healthier diet. Once I educated myself more on the subject the more I wanted to stick to it for the ethical and environmental reasons.
What made you convert? Learning about the topic made me want to do my part and be vegan .
What keeps you going? Having the support from other vegans and from friends who aren’t makes it easier to stick to the lifestyle. Constant education also keeps me grounded and once I discovered that it can be just cheap as a regular nonvegan diet, it became very manageable.
in the morning
PAGE
7a.m.
after 9am.
11a.m.
Hayley starts her day by waking up around 7.00am. Her breakfast is normally a bowl of oatmeal with added blueberries and protein powder, and a slice of peanut butter and jam toast, all alongside a few cups of coffee - depending on her mood she’ll either have it black or she mix in soy milk for a sweeter taste. She’s off to university for just
Alex has overslept so instead of having breakfast at home, she’ll have to grab something at work. Once in the office she’ll have her coffee with oat milk to make it creamy. By 8.30am she’s remembered the need for food. Alex prepares oatmeal as well, but instead with maple syrup and brown sugar.
Around this time Hayley needs some snacks to refuel. She brings with her a variety of options to university just for this purpose. A container full of apples, carrots, cucumber, oranges, along with a yoghurt and granola bar are favourite choices. Alex spends her mornings drafting several letters, so
13
she’s constantly snacking while getting the work done. To stay healthy she chooses to have a few rice cakes spread with peanut butter. This does the trick and keeps her going until lunch time.
in the afternoon 12.30p.m. Alex has decided it’s time for lunch. On any other she would normally save money and bring with her to work a can of soup to have, but today she wanted to treat herself. Down the road, a local food joint provides hot food and a salad bar, so she gets creative and makes herself a ‘Buddha Bowl’
- white rice is topped with corn, carrots, beets, chickpeas, tomatoes, spinach, and avocado.
2p.m. Hayley has lunch a little bit later. Since she spends all day on campus, all of Hayley’s meals are prepared beforehand and taken to university with her. Today a container
full of couscous adorned with green peas, chickpeas, spinach, and dressed with either sweet chili sauce or balsamic vinegar, is on the menu.
4p.m. Both Alex and Hayley exercise in the early evenings after their working days are done. So another snack
is needed in order to keep energy levels up. Alex likes to have an energy bar while Hayley opts for any left over snacks from earlier and a packet of mixed nuts.
in the evening 5p.m. Alex is an avid runner and likes to use the outdoors as her gym. Throughout the day she makes sure to drink at least 60oz of water before 5p.m. comes around. Hayley, on the other hand, focuses more on weight training. She also has to make sure to stay hydrated during the
day. Once back fro the gym, Hayley will have a protein shake to gain as much as possible from her training. Her shake consists of one scoop of vegan protein powder, a banana, some oats, flax and chia seed powder which will all be combined with water.
8p.m. Besides the usual stir fry -
which is a favourite - Hayley could make anything from various pasta dishes to curries, but tonight she decides to try something new and makes tacos. The mix consists of a can of red kidney beans, onions and red peppers seasoned with hot spices. The tacos are topped with chopped
lettuce, homemade guacamole, and salsa. Alex picks up sushi from her favourite restaurant as she’s too tired to cook tonight. She grabs 8 pieces of the Avocado Roll and of the Cupcake Roll.
PAGE
14
For the Cake:
1 ¼ cup all-purpose flour
1 cup sugar
⅓ cup cocoa powder
1 tsp baking soda
½ tsp salt
1 cup warm water (you may substitute this for coffee)
If you have a love for desserts then being vegan can cause quite a struggle. Not only do most, if not all, desserts contain some milk or egg, but vegan desserts are not that widely available and, usually when they are available they can be more expensive. This is why I took up baking and why I would recommend you give it a go as well. The benefit to baking is that I can have whatever I want, when I want and can guarantee it will be all vegan. Once you get familiar with the recipe, baking can be quick and easy and you can surprise all your friends and those who are skeptical about vegan treats with this simple yet and delicious chocolate cake.
1 tsp vanilla extract
Preparing the Cake:
Preparing the Glaze:
⅓ cup vegetable oil
1)
1)
1 tsp white or apple
Preheat oven to 350F or 177C
2)
Mix dry ingredients together either with a fork or hand whisk
Bring sugar, butter, cocoa powder, and milk to a boil in a saucepan, stirring frequently
2)
Add the wet ingredients and mix until smooth
Turn down heat and let it simmer for 2 minutes
3)
Remove from heat
4)
Stir for an additional 5 minutes
5)
Stir in vanilla extract
cider vinegar
For the Glaze:
½ cup sugar
4 tbsp margarine or
3)
. 4)
Pour into any baking pan you desire
substitute
5)
Bake for 30 minutes
2 tbsp soy milk
6)
Put aside and cool
2 tbsp cocoa
7)
Pour over the cake and let it set for 1 hour
vegan butter
powder
2 tsp vanilla extract
PAGE
For the Pancakes:
When I became vegan, breakfast became the hardest meal for me. It took me awhile to get
creative in the kitchen in order to replace the eggs and bacon I could no longer have. I have not mastered the art of making a vegan “full English” just yet, but I
have created my own recipe for pancakes that are just as good. You will find that pancakes are really easy to whip up and take no time to cook so you can have breakfast ready in time before you head out and tackle your day. This is my recipe for American style pancakes rather than the thinner English style pancake, so they thicker and fluffier. I’ve also provided a list of optional additions that you may want
Preparing the Pancakes: 1) 2)
Add oil to skillet/ pan Heat skillet/pan then reduce to medium heat (this helps prevent burning the outside while still cooking the inside)
3)
Combine dry ingredients with a fork or hand whisk
1 cup of flour
1 tbsp sugar
2 tsp baking powder
¼ tsp salt
2 tbsp vegetable oil
1 tsp vanilla extract
1 cup milk (or to desired consistency)
Optional:
Cinnamon (to taste)
1 tbsp flax seed
Protein powder (I use half a scoop)
Pecans/Almonds/walnuts (or any type of nut)
Blueberries/bananas (or any desired fruit)
Egg Alternatives:
Flax seed (1tbsp to 3tbsp water)
Add wet ingredients
Yoghurt (1/4 cup = 1 egg)
Bananas (1/2 = 1 egg)
5)
Pour mix into skillet/pan
Applesauce (1/3 cup = 1 egg)
6)
Flip when necessary
Silken tofu (1/4 cup = 1 egg)
4)
15
PAGE
16
Hippies, Hemp, & Miley Cyrus Have you ever been curious about what people think and associate with vegans? What myths surround veganism and do people believe them? I got to sit down with a few non-vegans and asked them these very questions. Can vegans get enough protein? Why don’t all of us look and behave like the stereotype? I wanted to know what they thought but also if it was possible for non-vegans to be influenced by vegans to make some changes in their own life. The lucky participants are three students currently studying at university who happen to all live with a vegan. Here’s an look at what they had to say!
Q: What comes to mind when you hear the
‘vegan’? Harry: I always think of the little vegan symbol and fake cheese, like the coconut oil cheese. I also always think about those entitled vegans that we’ve spoken about before. Abi: I think of vegetables, hippies in hemp, Miley Cyrus, and lastly tofu. Ali: Automatically I think of someone who is against animal cruelty and I think of people being a bit pretentious. Q: What comes to mind when you find out someone is vegan? H: it depends on how much I know about the person already. So if I hardly know them I’m more likely to stereotype them. I don’t like to prejudge people so I don’t think about it a lot. Some people can surprise me
because they don’t look like any of the common image stereotypes of a vegan, like bodybuilders and the like. Ab: I’m usually interested in why they’re vegan - whether people are vegan because they find it diet easier dietary wise or if it’s to do with their beliefs about animal welfare, and if so then I’m interested in whether they go all out with it. So if they extend it to clothing and makeup. Al: No nothing at all. I think vegans are still quite rare but when I come across one I’m not surprised or shocked in any way. Q: Do you think it is hard/ expensive to be vegan? H: Yes and no. I think it depends on how well educated you are about it and how much you miss the things you had before. If you didn’t miss things like
PAGE
ice cream and cheese then you wouldn’t have to buy the replacements which can be expensive. But everything else like, beans, carbs, vegetables are cheap so you can easily live well being basic and a vegan. Ab: I think it is difficult in terms of finding out what you can and can’t eat cause that takes a bit of time, as well as having to balance your food. Also having to find good replacement for things can be expensive as shops like Wholefoods. Al: I think it can be a bit of a fuss, since you can’t go to many restaurants or places to eat. Generally I don’t think it would be any more expensive if you stick to buying vegetables and other cheap products, but if you go for more specialised stuff, like vegan shoes and other products that aren’t food then it could add up. I think
this shows commitment though, that some are willing to go as far as change the clothes they buy and stuff. Q: Do you think it is more difficult for a vegan to get all the vitamins and minerals needed to stay healthy? H: if you correctly educate yourself then no. If tomorrow you decide to cut out x, y, and z without doing the research and then feel like poorly then it because you didn’t do anything. You need to know where you’re going to get the protein and vitamins you need if you’re going to be a vegan. Ab: I think anyone changing their diet is going to have a struggle to adjust since you are cutting out foods. So initially maybe you might have slight issues with those things, but I think if you educate yourself enough then you can easily balance
your diet well. Al: Difficult in terms of what’s available in your immediate environment cause some places are not veganfriendly. I think the things that vegans eat normally is very healthy, so yes I think you can stay healthy on this diet. Q: Do you think it is harder for a vegan to build and maintain muscle? H: No I don’t think so. For anyone it’s very easy to come back from the gym and be side-tracked and have cheap meals and stuff, but when you’re vegan you have to have that extra bit and think about everything that goes into your food. You can’t just go down to the shop and grab whatever you want. Eating vegan is generally more healthy, so it would be fine to keep up a certain level of muscle. Al: In building extra
17
PAGE
18
muscle it can be quite challenging but, however, given all the modern things out there like vegan protein shakes I think they have just as much of a chance as others. Q: Did you know anything about veganism before you met me? H: Not a lot actually. I’d heard of the word and I know what it meant to be vegan but I didn’t know anyone who was vegan, so I didn’t know anything in depth about it. Ab: I did! Though I thought of it more as a trend rather than a fullon lifestyle change. I never thought about the aspects of away from food in terms of clothing and products and buying things that are tested on animals, even medications. So it is in-
teresting to find out how much it can affect your life. I was also fascinated about how you can just stop eating something and become slightly intolerant to it which I think is a pain in the ass. Al: I heard about it briefly, but I never really knew anything about it. I knew more about vegetarianism , but once I met you and got used to your routine, I notice more vegans out there because it seems more prominent to me in society. Q: Does living with a vegan make you more aware about the ingredients in your own food? Ab: Yeah it certainly makes me more aware because I check foods I’m eating to be like “Oh am I going to offer it to you or not?”. So it makes
more aware of the levels of dairy and meat that I am having. Al: I am aware now how much many things contain dairy and made me think that even the most simple things like chocolate can not be vegan. Q: Does it ever make you want to reduce the amount of meat, dairy, or egg that you eat? H: Yeah a little bit, especially when we watched “Cowspiracy” together. It really made me think about it a lot more. I feel like I could make an effort to go vegan but I know going back to my family it would be very difficult to convince them with what I was doing. I’m sure it would easier once I’m older and living by myself to go vegan. Ab: I think it does depend on the type of vegan you live with. If you live one who is constantly preaching and criticising the food I eat
PAGE
then I would feel less inclined to try their way. Whereas you are not like that at all, and so I’m happy to try a vegan meal you cook. Al: It has had an impact since we do occasionally do have debates about the effects it has. Q: Do you think that people should be more aware about the reasons behind veganism? H: Maybe in schools you could introduce some sort of course or lessons about it. You could educate them on the different lifestyles and diets out there - not just veganism. However, I don’t think that anyone will be educated on it unless they want to be. Ab: I mean I think there is more awareness of it nowadays. In the past few years I think it’s become more popular. A lot of people I know from back home are talking about it and maybe becoming vegetarian or
some form of vegan. Even if people only know the basic level of being vegan, such as knowing that you don’t eat any animal products, they still know something about it. There is a common stereotype of vegan shoving their beliefs on people’s throats, so I think there should be more approachable ways of educating people without having to do something like a rally or protest. Al: I think so. I think learning, generally, about different people’s lifestyles and looking deeper into why. Looking into a vegans lifestyle can bring up questions regarding animal cruelty and morals and I think it’s important to discuss this.
19
MAKEUP: Checkout:-
HAIR CARE: Checkout:
Pureology
Paul Mitchell
The Body Shop*
Dermorganic
Desert Essence*
Yes To*
Jason
Lush
Giovanni*
Kat Von D*
Jeffree Star
Obsessive Compulsive
Spectrum
Inika
Urban decay*
NYX*
Barry M*
E.L.F.
SKIN CARE: Checkout:
cruelty-free beauty OTHER BEAUTY CARE: Think About:
Oral Care
Deodorant
Lotion
Nail Care
Shower gel
Hair Colour/ Styling
Perfume
The Body Shop *
Lush
Simple*
Pacifica
Yes To*
Kiss My Face*
Beauty Without Cruelty
Nature’s Gate
Pixi*
* -These companies are not 100% vegan—some products may contain animal derived ingredients. There are plenty more companies out there dedicated to the cause so make sure to check them out and support them.
PAGE
Don’t forget your vitamins! If you decide to convert to a vegan diet , you should be aware that you cutting out certain foods that provide a large amount of daily vitamins and minerals. However there is nothing to worry about as there are other ways to receive these vitamins and minerals without necessarily having to take supplements or depriving yourself of them.
PROTEIN: is needed for your body to repair cells and make new ones. Nuts, seeds, soya, pulses, lentils, grains, protein powders, and various vegetables can provide the protein needed. IRON: is needed in the body for the healthy formation of blood. Foods rich in iron are whole grains, nuts, leafy greens, potatoes, seeds, and pulses.
OMEGA-3: is an essential fat needed for us to stay healthy. Oils from nuts and seeds (flax, mustard, hemp, rapeseed) are good sources as well as spirulina. These can also be found in powder form and are great in smoothies. CALCIUM: is essential to our nervous system, bones, muscles, and blood. Soya products, kale, spring greens, chia seeds and almonds are all great sources.
B12: is a tricky one since there not a lot of natural food sources besides meat that contain B12. The best options for vegans are to eat foods that are fortified with B12, such as plant milks, soya products, and cereals. To avoid any potential health problem it is recommended for vegans to take a B12 supplement . This could be a multi-vitamin tablet or a specific B12 tablet.
21