How to become a vegan (Kirly-Sue)

HOW TO BECOME A VEGAN
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www.KirlySuesKitchen.co.uk

• Vegan – no meat, fish, dairy or honey
• Vegetarian – no meat, fish
• Pescatarian – no meat
• Flexitarian – meat avoider/will have vegan options
• Vegan Curious – has an interest in veganism
• Vegetarian who eats fish... confused
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Vegan Blogger, Vlogger
Vegan Cook
Vegan Author
Vegan TV Presenter
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 Brought up a meat eater
 Seventh-Day Adventist
 Vegetarian for 25+ years
 Watched “Got The Truth About Milk”, “The truth
about milk”, “forks over knives”, “Vegucated”
and read “The China Study” and “Counsels on
Diet & Food”
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The Vegan Society may have been established 70 years ago but
veganism has been around much longer.
Evidence of veganism 2,000 years ago - Evidence of people
choosing to avoid animal products can be traced back over 2,000 years. As
early as 500 BCE, Greek philosopher and mathematician Pythagoras
promoted benevolence among all species and followed what could be
described as a vegetarian diet.
The first to publicly object to eggs and dairy - Fast forward to
1806 CE and the earliest concepts of veganism are just starting to take
shape, with Dr William Lambe and Percy Bysshe Shelley amongst the first
to publicly object to eggs and dairy on ethical grounds.
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Douglas Watson
Donald Watson - In November 1944, Donald Watson
called a meeting with five other non-dairy vegetarians,
including Elsie Shrigley, to discuss non-dairy vegetarian
diets and lifestyles. Though many held similar views at
the time, these six pioneers were the first to actively
found a new movement - despite opposition.
The Term Vegan - The group felt a new word was
required to describe them; something more concise than
‘non-dairy vegetarians’. Rejected words included
‘dairyban’, ‘vitan’, and ‘benevore’. They settled on
‘vegan’, containing the first three and last two letters of
‘vegetarian’. In the words of Donald Watson, it
marked “the beginning and end of vegetarian.”
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Tia Mowry-HardrictBill Clinton
Jennifer Lopez Beyoncé Brad Pitt 10
Venus Williams

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•Your friends and family will ask a lot of questions
•You may need to have a vitamin B12 supplement
•You may need an iron supplement
•You will have to find new protein sources
•Try not to replace animal products with junk
•Take it easy with the soya based products
•Be prepared to read food labels
•You won’t have to avoid your favourite restaurant
•It does not have to cost more money to be vegan
•You don’t have to make the transitions all at once

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Nutrition
All of the following nutritional benefits come from a vegan diet full of foods such as fresh
fruits and vegetables, whole grains, nuts, and beans.
1. Reduced saturated fats. Dairy products and meats contain a large amount of saturated
fats. By reducing the amount of saturated fats from your diet, you’ll improve your health
tremendously, especially when it comes to cardiovascular health.
2. Carbohydrates. Carbohydrates provide energy for your body. When you don’t have
enough carbohydrates, your body will burn muscle tissue.
3. Fiber. A diet high in fiber (as vegan eating usually is) leads to healthier bowel
movements. High fiber diets help fight against colon cancer.
4. Magnesium. Aiding in the absorption of calcium, magnesium is an often overlooked
vitamin in importance to a healthy diet. Nuts, seeds, and dark leafy greens are an excellent
source of magnesium.
5. Potassium. Potassium balances water and acidity in your body and stimulates the
kidneys to eliminate toxins. Diets high in potassium have shown to reduce the risk of
cardiovascular diseases and cancer.

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6. Folate. This B vitamin is an important part of a healthy diet. Folate helps with cell
repair, generating red and white blood cells, and metabolizing amino acids.
Antioxidants. For protection against cell damage, antioxidants are one of the best ways
to help your body. Many researchers also believe that antioxidants help protect your
body against forming some types of cancer.
7. Vitamin C. Besides boosting your immune system, Vitamin C also helps keep your
gums healthy and helps your bruises heal faster. Vitamin C is also an antioxidant.
Vitamin E. This powerful vitamin has benefits for your heart, skin, eyes, brain, and may
even help prevent Alzheimer’s Disease. A diet high in grains, nuts, and dark leafy
greens is full of Vitamin E.
8. Phytochemicals. Plant-based foods provide phytochemicals, which help to prevent
and heal the body from cancer, boost protective enzymes, and work with antioxidants in
the body.
Protein. That protein is good for your body is no surprise. It may be a surprise to learn
that most people in western countries eat too much protein and in forms such as red
meat that are not healthy ways of getting protein. Beans, nuts, peas, lentils, and soy
products are all great ways to get the right amount of protein in a vegan diet.

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Disease Prevention
Eating a healthy vegan diet has shown to prevent a number of diseases.
9. Cardiovascular disease. Eating nuts and whole grains, while eliminating dairy products and
meat, will improve your cardiovascular health. A British study indicates that a vegan diet reduces
the risk for heart disease and Type 2 diabetes. Vegan diets go far in preventing heart attack and
stroke.
10. Cholesterol. Eliminating any food that comes from an animal and you will eliminate all
dietary cholesterol from your diet. Your heart will thank you for that.
Blood pressure. A diet rich in whole grains is beneficial to your health in many ways, including
lowering high blood pressure.
11. Type 2 diabetes. Not only is a vegan diet a weapon against Type 2 diabetes, it is also “easier
to follow than the standard diet recommended by the American Diabetic Association.”
12. Prostate cancer. A major study showed that men in the early stages of prostate cancer who
switched to a vegan diet either stopped the progress of the cancer or may have even reversed the
illness.
13. Colon cancer. Eating a diet consisting of whole grains, along with fresh fruits and
vegetables, can greatly reduce your chances of colon cancer.

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14. Breast cancer. Countries where women eat very little meat and animal
products have a much lower rate of breast cancer than do the women in countries
that consume more animal products.
15. Macular degeneration. Diets with lots of fresh fruits and vegetables,
especially leafy greens, carrots, pumpkin, and sweet potatoes, can help prevent the
onset of age-related macular degeneration.
16. Cataracts. Much the same way macular degeneration is headed off by a vegan
diet, cataracts are also thought to be prevented through the intake of the same
fruits and vegetables. Produce high in antioxidants are also believed to help
prevent cataracts.
16. Arthritis. Eliminating dairy consumption has long been connected with
alleviating arthritis symptoms, but a new study indicates that a combination of
gluten-free and vegan diet is very promising for improving the health of those
suffering from rheumatoid arthritis.
17. Osteoporosis. Bone health depends on a balance of neither too much or too
little protein, adequate calcium intake, high potassium, and low sodium. With a
healthy vegan diet, all four of these points set a perfect scenario for preventing
osteoporosis

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1. Albumen.
2. Carmine or cochineal.
3. Casein
4. Fruit Pectin
5. Methionine .
6. Pepsin
7. Maize Starch
8. Rennet
9. Palm Oil
10.Whey / Whey powder

Answers
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1. Albumen: Made from eggs, milk, and animal blood.
2. Carmine or cochineal: Red pigment made from crushed beetles. It’s
found in foods, supplements, and makeup.
3. Casein: A cow’s milk protein.
4. Fruit Pectin – used in Jam
5. Methionine: Essential amino acids made from eggs or cow’s milk.
6. Pepsin: Made from hogs’ stomachs.
7. Maize Starch – usually found in baking powder
8. Rennet: An enzyme made from calves’ stomachs.
9. Palm Oil - is an edible vegetable oil derived from
the mesocarp (reddish pulp) of the fruit of the oil palms,
10.Whey / Whey powder : Made from milk.

• Why become a vegan (moral, ethical reasons)
• Why a vegan diet can be healthier
• Helps with sustainability
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• Books
- The China Study
- Counsels on Diet & Food
• DVDs
- Vegucated
- Forks Over Knives
- The Truth About Milk
• Forums & Groups
- Vegan Society
- PETA
- Veganchatroom
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Sunday 4 October -1 :00pm
The Ice Tank Kitchen, 5-7 Grape Street WC2H 8DW (just behind Shaftesbury Theatre)
£30.00

Thank you for coming
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How to become a vegan (Kirly-Sue)

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