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This is the audio recording of Nick Pendergrast's talk 'Living a Healthy, Cruelty-Free Lifestyle'. This talk gives practical advice on how to eat a healthy diet without any animal products. It also includes some other actions we can take beyond our diet to oppose cruelty to animals. You can see the article based on this talk, which gives links to further information, here: http://veganperth.org.au/why-vegan/for-your-health/ You can access the Vegetarian Starter Kits referred to throughout the presentation here: http://pcrm.org/health/diets/vsk/vegetarian-starter-kit This talk was recorded at ARA' s Cruelty Free Festival in November 2012: http://crueltyfreefestivalwa.org.au/presenters/nick-pendergrast-2012-presenters/ This talk was also featured on episode 20 of Progressive Podcast Australia: http://progressivepodcastaustralia.com/2012/12/31/vegan-powers/
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LIVING A HEALTHY, CRUELTY-FREE LIFESTYLE
Nick Pendergrast
HEALTH BENEFITS OF A PLANT-BASED DIET
Part 1
THE CHINA STUDY
6 500 Chinese people. 367 facts about their diet. ‘People who ate the most animal-based
foods got the most chronic disease ... People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease…’
Increased animal products = increased cardiovascular disease, cancer and diabetes.
Google: The China Study
CHOLESTEROL
Only found in animal-based foods. Health risks. Plant-based diet dramatically lowers
the risks of heart disease, cancer, and strokes (Physicians Committee for Responsible Medicine).
Clip: Bill Clinton’s vegan diet.
Source: PCRM Vegetarian Starter Kit
HOW TO EAT A HEALTHY PLANT-BASED DIET
Part 2
THE NEW FOUR FOOD GROUPS
Eat a variety of foods.
Source: PCRM Vegetarian Starter Kit
LEGUMESVitamin C with iron-rich foods will increase absorption
BUY A VEGAN COOKBOOK
Many cookbooks available at PAWS (www.paws.org.au) and online.
Can’t afford a cookbook? Recipes in your
Vegetarian Starter Kit. Free recipes online. www.vegweb.com www.ara.org.au Google. Don’t use a recipe at all!
BALANCED MEALS
Google: Vegan outreach guide to cruelty-free eating
BALANCED MEALS WITHOUT RECIPES
B12
Important but easily resolved issue. Long-term.
Google: Cruelty free shop b12
Google: Uproar store
EATING OUT
Part 3
VEGANPERTH.ORG.AU
EATING AT OTHER RESTAURANTS
Chinese/Thai: Look for vegetarian/vegetable section. Ask for no egg/seafood products. “Pure vegetarian”.
Indian: Order a vegetarian dish. Ask for no dairy products eg ghee, yoghurt.
Italian: Pizza without cheese, lots of vegetables
instead.
MAKING THE SWITCH
Part 4
IS VEGANISM HARD?
Initial adjustment. www.veganperth.org.au Becomes “second nature”. Gets easier as time goes on. Gradual approach eg 1,2,3 Vegan!
I MISS…
SONG: VEGAN MYTHS DEBUNKED
BEYOND DIET – OTHER ACTIONS TO TAKE AGAINST ANIMAL CRUELTY
Part 5
CLOTHES
EXPERIMENTATION
ENTERTAINMENT
COMPANION ANIMALS
‘Never buy an animal from a pet shop, a classified ad, over the internet, or as a present. Adopt, don’t shop: every dog bought or bred means a shelter dog dead’ (Animal Liberation New South Wales).
FURTHER QUESTIONS/INFO
Veganperth.org.au Search: ‘VeganPerth.org.au’ on Facebook,
@VeganPerth on Twitter. The Vegan Easy Challenge: veganeasy.org Ara.org.au Search: ‘Animal Rights Advocates Inc.’ on
Facebook, @AnimalRightsAdv on Twitter. nick@ara.org.au www.progressivepodcastaustralia.com
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