The Vegan Journey - Where to Start, What to Expect And How to Stick With It

By William Power

Although the veganism movement has been around for a considerable amount of time, the meat-free, dairy-free diet has become an increasingly popular topic of interest after the pandemic in 2020. The once extremely controversial diet became a major consideration for many as the world was forced into lockdown and industries were called to a halt. Interestingly enough, what vegans were trying to promote for a very long time has now become headline-worthy news during the year 2020. Naturally, the health benefits promoted by the vegan diet are becoming a crucial area of interest for many, especially after coming to realize how truly unsustainable we were living prior to 2020. The global lockdown influenced all of us to slow down and explore these issues, and some of the ways we should be living have actually started to align with the diet and lifestyle highlighted by the vegan movement. So, what has drawn us to the creation of this read? Well, we aim to break the stigmas around what veganism is, the myths around the diet and lifestyle, and offer research, examples, tips, and tricks on understanding how truly beneficial the vegan diet is. We don't want to beat around the bush either and only provide information on the benefits of the diet; we also want to cover various issues that vegans face, from socializing to health requirements, etc. We wanted to create a realistic guide into starting the vegan journey as efficiently and effectively as possible. In this read, we explore a deeper understanding of the history of veganism and define it among other diets such as vegetarianism and the plant-based diet. Thereafter, we go on a journey of understanding the nutritional benefits of the diet compared to our recommended daily intake (RDI) of nutrients and then exploring which vegan foods are powerful sources of such nutrients. We aim to take you on a journey of wholeheartedly understanding veganism from a nutritional, health perspective, as well as in a social, environmental, and even political context. In doing so, we hope to offer you a wholesome outlook on the journey and help you to realize how truly realistic, beneficial, sustainable, and simply amazing this diet is.

• Language: English
• Publisher: William Power
• Release date: Aug 15, 2022
• ISBN: 9798215090596

Book preview

William Power

Copyright © 2021 William Power

All rights reserved.

ISBN: 9798462438875

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© Copyright 2021—All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly.

Legal Notice:

This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no

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circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

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CONTENTS

Introduction..................................1

Chapter 1: Understanding Veganism..3

How Did Veganism Come to Be?...........10

The Impacts of Veganism in the Modern World.....12

Plants are Medicine..........................14

Chapter 2: Veganism v.s. Vegetarianism.....17

Types of Vegetarianism......................20

Benefits of Being Meatless..................23

From Vegetarianism to Veganism..........26

Chapter 3: Veganism vs. Plant-Based 31

The Powerful History of a Plant-Based Diet 36

Incorporating Plant-Based Benefits Within Veganism .. 39

Chapter 4: Why Should I Go Vegan?..45

Superfoods and How to Include Them in Your Diet.....51

Exploring Superfoods........................53

So, Why Should I Go Vegan?................62

Chapter 5: How Healthy is Veganism? 65

Veganism for Everyone......................71

Sourcing Nutrients as a Vegan..............76

Protein in Plant-based Foods................77

Minerals in Plant-based Foods..............81

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Vitamins in Vegetables......................84

Healthy Fats..................................86

Healthy Carbs are Necessary...............87

Fiber in Our Diet..............................88

Sourcing Iron and B12 in Veganism........89

The Importance of Omega-3................91

Chapter 6: Is Veganism Sustainable?.93

Staying Vegan................................97

Making Veganism an Enjoyable Experience.....100

Veganism Done Right.......................104

Chapter 7: Veganism for Families and Kids.....111

How to Introduce the Family to Veganism 113

How to Live with a Non-Vegan Family.....121

Chapter 8: Veganism During Pregnancy.....125

Tips & Tricks for Vegan Moms.............128

Meal Prepping for Vegan Moms............129

Chapter 9: Veganism on the Go.......133

Tips for the Busy-Bee.......................133

Adding a Vegan Touch on the Holidays...141

Chapter 10: Giving Veganism Your Own Touch.....143

Conclusion..................................147

References.................................151

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INTRODUCTION

Although the veganism movement has been around for a considerable amount of time, the meat-free, dairy-free diet has become an increasingly popular topic of interest after the pandemic in 2020. The once extremely controversial diet became a major consideration for many as the world was forced into lockdown and industries were called to a halt.

Interestingly enough, what vegans were trying to promote for a very long time has now become headline-worthy news during the year 2020. Naturally, the health benefits promoted by the vegan diet are becoming a crucial area of interest for many, especially after coming to realize how truly unsustainable we were living prior to 2020. The global lockdown influenced all of us to slow down and explore these issues, and some of the ways we should be living have actually started to align with the diet and lifestyle highlighted by the vegan movement.

So, what has drawn us to the creation of this read? Well, we aim to break the stigmas around what veganism is, the myths around the diet and lifestyle, and offer research, examples, tips, and tricks on understanding how truly beneficial the vegan diet is. We don’t want to beat around the bush either and only provide information on the benefits of the diet; we also want to cover various issues

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that vegans face, from socializing to health requirements, etc. We wanted to create a realistic guide into starting the vegan journey as efficiently and effectively as possible.

In this read, we explore a deeper understanding of the history of veganism and define it among other diets such as vegetarianism and the plant-based diet. Thereafter, we go on a journey of understanding the nutritional benefits of the diet compared to our recommended daily intake (RDI) of nutrients and then exploring which vegan foods are powerful sources of such nutrients. We aim to take you on a journey of wholeheartedly understanding veganism from a nutritional, health perspective, as well as in a social, environmental, and even political context.

In doing so, we hope to offer you a wholesome outlook on the journey and help you to realize how truly realistic, beneficial, sustainable, and simply amazing the diet is. Veganism doesn’t require much—not money, nor extra time nor added effort. The vegan diet simply requires one thing: making better, conscious choices on your diet and lifestyle, especially in the context of how sustainable the choices are for the environment and for your health.

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CHAPTER 1:

UNDERSTANDING VEGANISM

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One of the most notable factors to understand with veganism is that it isn’t simply a diet, but rather a way of living that is an intricately well-balanced lifestyle that includes leading a more sustainable life and diet through higher conscious living. Within this process, there is also a notable increase in vegans experiencing a higher quality of life.

The main aim of veganism (in current times) is to exclude any and all forms of animal exploitation and cruelty within the foods that we eat, the clothes that we wear, the products that we use, such as make-up and skincare products, etc. The higher conscious living which we make mention of refers to the benefits that come with veganism on our health and the environment—all of which we will be exploring within this read!

Veganism, in a nutshell, is a lifestyle and diet in which no animals are harmed, exploited, or killed for the sake of consumption and/or production. Living a vegan lifestyle includes not only excluding meat from our diet but also boycotting the dairy industry as well as honey products, gelatin products, leather and wool products, and all other products that include animal testing within their production

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chain. Vegans also don’t support any recreational activities that involve the exploitation of animals. This includes zoos, aquariums, or taking part in horse racing.

As the population of humans has greatly increased, parallel to the growing demand and supply chain of food as well as the ever-growing development of the industrial and agricultural industry, there has been a major shift in the quality of foods we consume and the products we use. Unfortunately, the expense of the stress placed on the supply and demand chains has led to the exploitation, stress, and cruelty of animals and the environment. For the animals’ sake, the veganism movement aims to directly target this issue by boycotting any and all companies and/or products that include the incorporation of animals to drastically reduce the stress on supply and demand chains that unethically treat and use animals and the environment in unsustainable manners.

While the vegan diet and movement isn’t only about reducing the effects of animal exploitation, this factor has helped a lot of people choose the vegan route as well as helped them remain vegan—it serves as a sacrifice, in a way, for the greater good of the ecosystem. For instance, a plant-based diet requires only a third of the land that a meat and dairy diet would require. With all of the socio-economic issues that the world is currently facing, vegan dieting is one way to lead a more sustainable life without putting any concerning strain on the ecosystem that’s so desperately trying to recover.

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Vegan Dish. Photography by Ella Olsson. November 2018.

Another extremely beneficial factor of the vegan diet is the health benefits that come with it—both for the mind, body, and soul. Knowing that our source of food comes from ethical sources and that it’s nourishing our body with essential nutrients and vitamins is a fantastic way to bring our mind and body into balance and help reconnect our soul with the foods that we eat and the earth that produces it.

To offer a more scientific perspective, the British Dietetic Association, as well as the American Academy of Nutrition and Dietetics, have stated that veganism is a suitable diet for any age and stage of life, noting that there aren’t any major worries or concerns with a well-planned and balanced vegan diet. Quite frankly, research shows that veganism actually promotes better health rather than

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a lack of nutrients. Some of the more notable research for veganism is linked to decreases in risks of high blood pressure, cholesterol, heart disease, type 2 diabetes, and even some types of cancer (Why Go Vegan? n.d.).

It’s important to note that as we have grown up in a society where our convenience lay at the stake of animals and the environment, therefore it’s naturally much harder for us to transition into a new lifestyle and diet that’s well balanced. Aside from the convenience, the transition over to veganism also requires a conscious effort to silence our cravings, find creative