GOING VEG SUMMARY OF SOURCES

BY ELENA LIE

4 Interview

5 Dr. Weni (Nutritionist)

7 Ms. Brighde (Vegan)

10 Dr. Wardoyo (Specialist of Internal Medicine)

10 Ms. Jane Ross (iBook Author)

11 Richard Watts (Vegan Body Builder)

13 Ryan Wilson (Vegan Body Builder)

15 Book

16 Should We Eat Animals by Andrew Langley

16 500 Greatest-Ever Vegetarian Recipes by Valerie Ferguson

17 Vegetarian by Alice Hart

17 Eating Animals by Jonathan Safran-Foer

19 Webpage

20 VeganSociety.com

22 PDF

23 Go Vegetarian! Go Vegan! by PETA

23 Fibre Proposal For Blog by Ms. Brighde

24 Farming for Forever by the Vegan Society

24 Meatless Monday Campaign General Kit by MeatlessMonday.com

25 Plant-Based Nutrition by the Vegan Society

26 A Parent and Teenager Guide to Vegetarianism

26 Panduan Vegan by Loving Hut

28 Podcast

29 What About the Insects Killed for Plant Production- Don’t You Care?

29 Being a “Joyful Vegan”

29 Eating Meat is my Personal Preference, and Since I Respect Your Choice Not to Eat Meat, I Would Appreciate You Respecting My Choice to Eat it

30 The Myth of the “Perfect Vegan”

30 Eating Animals

30 Favorite Goods: Non-Dairy Milks

30 How Humane are “Humane” Meat, Dairy and Eggs?

31 10 Tips for Eating Vegetarian in Social Situations

31 The Rise of Excuse-Itarians

31 Transitioning to a Vegan Diet- or Tips for Eating Healthfully

32 Replacing Eggs in Cooking and Baking

32 Talking Turkey

32 An Essential Vitamin B12

33 Responses to ‘I’m a Vegan’ and How to Reply

33 Vegan Outreach to Restaurants

34 What do Vegetarians Feed Their Dogs and Cats?

34 Don’t Give a Cow

34 Animal Advocacy and Emotional Stress

35 Are you Serious? Strategies for Good Communication

35 Eat Your Vegetables

36 I only Eat White Meat- In Defense of Chickens

36 Life After Cheese

37 Minding the Gatekeepers- Meat is Not Neutral

37 Peace for Pigs

37 Soy is not Evil

38 The Favors we do Animals

38 The High Costs of Cheap Meat

39 Food for the Road: Packed Lunches and Picnics

39 How to Read Nutrition Facts Label

40 The Color of Animals

41 Losing Weight Part 1

41 Humans are Meant to Eat Meat

41 Teen (and College-Age) Vegetarians

41 Vegan with a Child: A Healthy Combination

43 Documentary

44 Forks Over Knives

45 Farm to Fridge

45 Earthlings

46 Make it Happen

47 Food Inc

49 Food Matters

50 Pamphlet

51 Pencegahan Primer Stroke (Primary Prevention of Stroke)

INTERVIEW section 1

1. DR.WENI (NUTRITIONIST) 1. Bagaimana cara mendapatkan nutrisi yang sama dengan daging jika kita seorang Vegetarian? 

Daging sapi 100gr = tahu 200gr dengan nilai gizi

Bahanmakanan

Beratgram

EnergyKalori

Proteingram

Lemakgram

Mineralgram

Kalsiummg

Besimg

VitB1mg

Angsa 60 153 15.4 10.2 1.2 15 1.8 0.1

Ayam 58 95 18.2 2.5 1.4 14 1.5 0.08

Babi 100 317 14.1 35.0 0.9 8 2.1 0.67

Domba 100 312 15.7 27.7 0.8 9 2.4 0.14

Kambing 100 149 16.6 9.2 3.9 11 1.0 0.09

Sapi 100 168 19.6 10.0 1.4 11 2.9 0.08

Telur ayam 90 158 12.8 11.5 1.0 54 2.7 0.10

Ikan kakap 80 86 20.0 0.7 2.3 20 1.0 0.05

IkanKembung

80 97 22 1.0 1.0 20 1.0 0.05

Kepiting 45 146 13.8 3.8 0.3 210 1.1 0.05

Udang 68 86 21.0 0.2 3.7 136 8.0 0.01

Bayam 70 45 3.5 0.5 2.6 267 3.9 0.08

Buncis 90 42 1.4 0.2 0.8 65 1.1 0.08

DaunSingkong

87 90 6.8 1.2 1.8 165 2.0 0.12

DaunPepaya

70 98 8.0 2.0 2.7 353 0.8 0.15

JamurKuping

100 24 3.8 0.6 1.0 3 1.7 0.1

Kangkung 65 36 3.0 0.3 1.6 73 0.1 0.07

Pare 77 34 1.1 0.3 0.8 45 1.4 0.08

Tahu 100 79 7.8 4.6 1.2 124 0.8 0.06

Tempe 100 160 18.3 4.0 1.0 129 10.0 0.17

Kacangtanah

100 553 25.3 40.8 8.6 58 1.3 0.30

Kacangmerah

100 346 23.1 1.7 3.7 80 5.0 0.60

Kacanghijau

100 351 22.2 1.2 3.7 125 6.7 0.64

Sawi 87 29 2.3 0.3 1.2 220 2.9 0.09

2. Nutrisi apa yang sangat diperlukan dalam diet yang sehat?

• Karbohidrat 60-65%• Protein 15-18%• Lemak 22-25%• Jenis karbohidrat kompleks lebih banyak dari karbohidrat sederhana• Jenis protein hewani dan nabati 1:1• Jenis lemak tidak jenuh (yang penuh dengan)

3. Apakah anda merekomendasikan orang untuk mengurangi makan daging atau sama sekali tidak memakan daging? Yang mana yang paling sehat? 

Pada protein hewani kandungan lemak lebih tinggi dari protein nabati, jadi tergantung usia, status gizi pasien dan kondisi klinisnya.

4. Apakah ini mitos atau bukan bahwa ada anggapan tidak memakan daging akan menghambat pertumbuhan anak-anak dan remaja?

• Penilitian belum jelas jika remaja akan mengalami delayed linear growth• Different pattern of maturation

5. Penyakit apakah yang akan timbul jika kita mengkonsumsi daging?

• High risk of chronic disease: Cardiovascular disease, Coronary heart disease, Cancer

6. Penyakit apakah yang akan timbul jika kita menjadi Vegetarian?

• Bila konsumsi bahan makanan aneka ragam protein nabati (sayur-sayuran) setiap hari maka kebutuhan asam amino, mineral, vitamin dapat terpenuhi

• Bila komsumsi protein nabati tidak variatif, maka timbul difiensi vitamin B12, difiensi zinc dan asam amino esensial• Gejala difisiense zinc: rambut rontok, gangguan pertumbuhan, gangguan imunitas

Summary

• Plant proteins have less cholesterol and fat compared to animal proteins• Plant proteins have more vitamins, minerals, fiber and antioxidant compared to animal proteins• Plant proteins are incomplete

2. MS. BRIGHDE (VEGAN) INTERVIEW #1

1. How did you successfully arrange the Vegan Lunch last year?

The school cafeteria was very helpful. We did food testing before the actual day to make sure they taste good and also for them to get feedback. Advertising the event as well as educating the community about it also plays a big part.

2. How long have you been a vegan?

Ms. Brighde has been a vegetarian since she was 10 and has been a vegan for three and a half years. She thought she as helping the animals but after she watched a movie about cruelty in the dairy farm, for leather, feathers and other animal parts, she became a vegan.

3. Why do you choose to go meatless?

She wanted to become meatless to become the voice of the animals and to help them. It is also because adopting the plant-based diets have health and environmental benefits. She was also convinced by hard facts and evidence from listening to podcast everyday.

4. How do you convince others to go meatless?

a) To show people that vegan food taste good and that they are not missing out anything if they eliminate meat from their dietb) Statistics and raising awarenessc) Showing them the cruel realityMs. Brighde often brings vegan food to events to demolish the belief that vegan food doesn’t taste good. By doing this, she is promoting veganism.

5. If I were to work together with the caterer and organize meatless Monday, what advice would you give?

Have a food committee that meets up regularly, plan a great proposal, convince the school to open their minds, do it gradually and change the many often.

6. How do you eat when you’re dining out if you’re a vegan?

There are alternatives for everything. For example, you can make your own cheese. There are also great restaurants and most of them would gladly leave out the dairy or meat but we just have to speak up. There is ‘Loving Heart’ restaurant in Plaza Semanggi and ‘Vegan Food Court’ in Senayan City; it’s actually really easy here!

7. What sources would you recommend me looking into?

a) Vegetarian food for thought podcastb) PETA.org teen sectionc) Vegan outreach flyers and brochuresd) Vegfund.orge) Henhouse.orgf) Forks over Knives Documentaryg) Vegucated Documentary

INTERVIEW #2

1. What kind of emails do you often receive? What is it about? How many emails per day?

Mostly about their problems: for example when they’re in the army or when their family is not being supportive. She often get around 4 emails a day.

2. Would it be better to eat meat leftovers than to let it go to waste?

She personally wouldn’t eat it because she won’t eat meat and she thinks it will send others a mixed message.

3. If everyone were to convert to vegetarianism, what would happen to the balance of nature?

She thinks this is just an excuse and that some people are being very defensive if they bring this up. It is because we breed them that the animals are ‘overflowing’ if it happens by nature, it won’t be happening. There will also be the supply and demand and there won’t be any disturbance to the balance of nature. She also adds that we are not carnivores but omnivores that eat a small amount of meat.

4. How would you respond to the excuse: “but they’re already dead”?

They’re dead because we killed them.

5. How does one person make a difference?

She emphasizes the fact that the lives of these animals are terrible and that everyone makes a difference. One could make a greater impact because from that, her family becomes vegan and then her friends. It becomes a lifestyle and now veganism is quite mainstream.

6. How do we make sure we’re getting the nutrients that we need?

It’s just a myth that protein can only be found in animal foods. It can be found in beans, tofu, tempeh, lentils, plants and more. She said that the ion deficiency in vegan can be equally found in a normal meat-eater. She recommend me to go to veganhealth.org because it stores all the information on getting all the nutrients that we need. 7. Where do you shop for your food?She would go to giant and once in a while go to ranch market and ‘kemcik’ in pacific place or grand lucky.

8. How do you prepare your food with the shortest time possible?

She often make rice or sauce on a monday so it can last for the whole week. She often eat leftovers because and divide the meals in half to save time. She usually dedicate around half an hour to make a meal.

9. What do you do to keep your belly satisfied when you’re going to a place with no vegan food?

She suggest to bring snacks such as carrots and celery with nut or almond butter, banana, Pb&J, granola bars and hummus.

10. How can I successfully establish a meatless monday?

a) Email the leadership teamb) Meet with the catererc) Have recipes for them ready to god) Make a step-by-step process by making the food better (e.g. soy milk, tofu dish and more vegan dish in the menu)

Ms. Brighde basically thinks that a lot of us are miseducated on the idea that if we go vegan, we can’t get enough protein. She said not to worry about it because protein be found pretty much everywhere. She also gave me some sources to look into and suggested me to talk to the senior leadership team and the caterer as soon as possible and the best part is that she is willing to help me implement meatless monday.

3. DR. WARDOYO, SP.PD (SPECIALIST OF IINTERNAL MEDICINE

1. What do we need to maintain a healthy diet?

a) carbohydratesb) fatsc) proteind) vitamins and mineralsThere are 2 types of sources to get the nutrients; from plants and from animals. The ones for plants include tahu, tempeh, beans, fruits and vegetables.

2. What disease is most likely to occur when consuming too much meat?

Cholesterol. There are 2 types of fats which is saturated and unsaturated. The saturated ones are mostly from animals and that is what causes cholesterol. The unsaturated fat is the one he recommends, which can be found in corn oil, olive oil and sunflower oil.

3. What disease is most likely to occur when you decide to adapt a plant-based diet?

There should be no disease unless the way of eating is wrong and the diet is unhealthy.

4. MS JANE ROSS (IBOOK AUTHOR) 1. How many ibooks have you published in the ITunes store? How many Ibooks have you helped publish in the itunes store?

Published 5, help 7 students publish their Ibooks

2. What makes a successful ibook?

Good content, something interesting and different, lots of drawings and is creative. The cover has the be eye-catching and there should be a lot of interaction between the book and the audience but the most important thing is the content.

3. What are your favorite ibooks?

Life on Earth (new version) and Marie Claire Magazine

4. What is the biggest challenge of creating an ibook?

Getting good photographs because we have to watch out for the copyright. It is recommended to take your own pictures. Another challenge is to make the book interesting enough to get people to interact with it.

5. Are there any sources you recommend me looking into?

Open University in the UK has great Ibook examples.

6. How can I get my book published in the ITunes?

First we need to make an iTunes account and make an iTunes connect. From then, they will look at it and decide whether or not it should be published. It usually takes 5 hours to 6 weeks.

7. What application would you recommend me using?

Since mine is mostly writing and content, she recommended me to use ibooks author.

Ms. Jane is a certified Apple Development Educator. She is part of the leadership team in the prestigious conference in ireland about Ibooks. From that conference, she gets to give inputs on ibooks author and what should be in the next edition. She also agreed to help me make and publish my ibooks which is an amazing thing! She wants me to start thinking of the content because that’s the most important part.

Fun factPeter (currently in grade 11) made his Ibook for his personal project in 3 days!

5. RICHARD WATTS (VEGAN BODY BUILDER) 1. How do you become a vegan body builder in the most convenient way? (e.g. easily accessible food, same training, etc)

Staples for vegan bodybuilding are all easily accessible. Most people will recommend:

• broccoli, kale, spinach• kidney beans (and all other kinds of beans)• sweet potatoes, avocado• fruits especially banana• walnuts, almonds, cashews• brown rice, oats, whole brain bread or pasta• soy and tofu productsYou can go for protein powders such as soy, pea, hemp, rice and so on which are vegan. Creatine is vegan if you find that helps your grains. Training as a vegan should be identical to training as a non-vegan. Depending on your goals - if you're aiming for size and strength, then you're looking at high weight, lower reps, power-based compound movements like dead lifts, bench press, squats, shoulder press etc. If you're looking to cut, then consider mid range reps, slightly lower weight, and cardio and so on.

2. Which way is easier for body building; the normal way or the vegan way?

A vegan diet and a non-vegan diet are not black and white.  You can take two non-vegans and their diets might be completely different, and likewise, you can take two vegans and compare their diets and find them to be nothing alike.  So to compare a vegan and a non-vegan, it's quite a wide variety of diets you'd be looking at, and it isn't simple.  Personally, I've only ever lifted weights as a vegan, so I can't tell you what it would be like to eat any amount of meat and lift weights.  But if you look at the profiles on the site, you can see examples of people who were lifting weights, then went vegan - and nobody says it made it harder.  A few people talk about feeling less bloated, having more energy and so on, but really it depends what your diet is like.  You could sit around eating chips and cakes all day as a vegan, and I'm sure you'd feel tired and washed out.  I believe that any diet - vegan or non-vegan - should always be based upon fresh fruit and vegetables.  You can't be healthy without that, and you'll face health problems if you are eating primarily animal products.

3. How do you respond to the stereotype that being vegan is often portrayed as ‘weak’?

I find it a bit depressing that vegans are portrayed as being weak.  It seems like a way to make people feel better about themselves, like if you try to do the right thing for animals, then yo sacrifice your own health.  It's nonsensical.  People who meet me face to face never say that, and are often surprised that I am vegan because I am in good shape.  Online, if anybody starts up with it, I just post a photo of myself, or a photo of someone else from veganbodybuilder.com and then that's the end of it.  I also think that hardly anybody genuinely experiments with a vegan diet.  Presumably they think that they'd get ill or become frail over night, but actually I noticed no difference upon becoming vegan.

4. Do you recommend others adopting a vegan diet in terms of health and well-being?

I definitely recommend veganism as a healthy lifestyle.  As I said above, no matter what you're doing, you've got to focus on fruit and vegetables, especially green vegetables.  They are a goldmine of vitamins and minerals.  Milk especially is very bad for your body.  It is a food that calves drink while they are growing, and then they stop drinking it when they grow to adulthood.  We don't even drink the milk of our own species beyond infancy, so drinking the milk of another species, it should be obvious that it's crazy, and our bodies find it hard to process.

5. What limitations can being vegan impact our work-outs and our health in general?

I personally don't know of any limitations that veganism can put on work-outs... Just eat enough, that's the main thing.  If you're eating a plant-based diet, with foods that are low in calories, then you'll need more of them to reach your requirements.  But so long as you are reaching your nutrition requirements, you will have no problem in the gym.  As for health and well-being, once again, the key to health is fresh fruit and vegetables, supplemented with a few nuts or seeds.  There's no reason why veganism should be bad for you - it is only the absence of animal products.  It's up to you to choose a diet which is also healthy, but the absence of animal products is only a good thing.

I’m really happy that Richard Watts replied to my email just a few hours after I sent it. The best thing is that he forwarded this email to a few others to allow me to get more perspective on vegan body building. Even though they’re the same questions, it’s great that I get to get a different perspective. The information is definitely useful as I’m trying to reach different types of people in terms of veganism and body builders are definitely one of them. I myself am not a body builder nor do I ‘work-out’ however it’s good to know that being a vegan still allows you to do so.

6. RYAN WILSON (VEGAN BODY BUILDER) 1. How do you become a vegan body builder in the most convenient way? (e.g. easily accessible food, same training, etc)

 I didn't find it much less convenient to be vegan and keep bodybuilding as I had in the past.  The only difference was that I was no longer eating meat or dairy, but my training was the same, and I simply changed out the animal-based foods for vegan meals and found that it did not have anynegative impact on my training and progress.

2. Which way is easier for body building; the normal way or the vegan way?

I don't see bodybuilding as a vegan to be any more difficult than for someone who eats meat.  You may have access to more types of food and supplements if you are not vegan, but there are vegan options for everything a person needs to do great things in bodybuilding, so nothing critical is lacking from a vegan lifestyle for bodybuilders.

3. How do you respond to the stereotype that being vegan is often portrayed as ‘weak’?

I usually just laugh when people say that you can't be strong as a vegan.  I have competed in both strongman and powerlifting and did fairly well in both types of competition (I did not spend a long time preparing for both types of competition, but did a few of each for the fun of tryingsomething new), both sports are dependent on being very strong, so I would have done poorly if being vegan had a negative impact on things.  The diet does not prevent anyone from being big or strong, rather, there just are not that many vegans who have gotten into weight training and bodybuilding (yet!), so there is not a lot of publicity on those who have succeeded in their sport.  That will be changing over time now that there are many more people who are vegan AND are doing well with bodybuilding and strength sports.

4. Do you recommend others adopting a vegan diet in terms of health and well-being?

I most certainly recommend veganism for those who are interested in being healthy and feeling well.  I have felt MUCH better since giving up animal-based products, I have gotten in the best shape of my life, been the strongest, and have had far fewer health problems since that time.  Aside from the convenience of being able to eat at every restaurant, there is no downside to the change in lifestyle that I can think of.

5. What limitations can being vegan impact our work-outs and our health in general?

There are no limitations that veganism puts on anyone for workouts or health other than not being able to eat as many different foods.  Beyond convenience, there is no real "downside" to going vegan that I know of, as in 11 years of being vegan, I have had nothing but positive results.

This is thanks to Richard Watt’s forward. I’m really glad that he answered the forwarded email. I have looked at veganessentials.com and thought it’s a great source and I surely have thought in emailing them. At the end of the email, it writes “I hope this helps, and please let me know if I can assist with anything else!” so if I have any other questions on veganism, even outside body building, I can just reply to this email. So yay!

book section 2

1. SHOULD WE EAT ANIMALS? BY ANDREW ILANGLEY

It has both sides of the argument. The book also has the history of how men starts to eat meat. The book includes sources from experts on this topic to support the argument. It also includes numerical statistics, a discussion on the environmental factor and different view points. According to this book 50 billion animals are killed every year just for human consumption (this was back in 2008) I also found out from this book that I am a Lacto-Ovo-Vegetarian, which means I don’t eat meat but still eat eggs and dairy.

• Images• Informative• Use experts• Questions ethics• Includes health benefits• Explains how to make the difference• Has bibliography• Persuasive• Includes historical factor• Presented both sides of the argument• Includes religious content• Gives the readers guides to pick a side• Encourages the reader to do further research on the topic• Includes numerical statistics on what’s really inside a burger

2. 500 GREATEST-EVER VEGETARIAN IRECIPESIBY VALERIE FERGUSON

This cookbook includes various vegetarian ingredients, techniques to cook the food and a variety of dishes. Though I have no finished reading the book word-to-word, I have a pretty good idea of the food and have tried a couple of dishes myself. I think the best thing about this cookbook is that it has 500 recipes- which is a lot! The dishes in this cookbook is quite easy to prepare and doesn’t take a lot of time. It also features tip to make sure the food is cooked properly. It definitely is a well-compiled book.

This gives me the idea to put a few recipes in the Ibook. I could possibly pick one or two recipes from this cookbook, modify it and make it my own and feature it in my ibook. Even though this book features a variety of dishes, I don’t think it is a competent source to widen my understanding on vegetarianism.

3. VEGETARIAN BY ALICE HART I am in love with this cookbook. Not only is it ‘aesthetically pleasing’, but it also has really good content, tips and recipes. By the way it looks itself, it’s really appealing to the readers (well, to me at least.) Let me list down the things that I love about this cookbook:

• Great photographs, illustration and choice of colors• Simple and readable font• Feature How-To (e.g how to make yoghurt, nut milk)• Consistent, simple but appealing layout• Features must-haves ingredients • Includes conversion charts (approximate protein equivalents in meat and vegetarian foods)• Dedicates 2 pages for famous vegetarians• Includes recipes from great chefs• Includes menu ideas • When you flip through the edges, you can see moving cartoons

4. EATING ANIMALS BY JONATHAN SAFRAN- IFOER

Animals, like us, want a good life and an easy deathI really enjoyed reading this book. I thought his way of storytelling is absolutely amazing. I also find the statistics that showed in his book very helpful in picturing the suffering the animals went through. The book has a glossary, stories from others, history, personal stories about his family, myths, taboos, definitions on related subjects (e.g. PETA, instinct, humane, free-range) and information on industries related to animal suffering. In every new chapter, an interesting statistic is being introduced. Below is the list of statistics I found interesting:

• An american would eat 21,000 entire animals in a life time (on average)• In a typical age for egg-laying hens, each bird has 67 square inches of space• Animal agriculture makes 40% greater contribution to global warming than all transportation in the world combined• Modern industrial fishing lines can be as long as 75 miles- the same distance as from sea level to space

• Americans choose to eat less than 0.25 of the known edible food on the planet• The typical pig factory produce 7.2 million pounds of manure annually• Typical boiler facility will produce 6.6 million pounds• Typical cattle feedlot produces 344 million pounds• Farmed animals release 130 times as much waste as the human population (87,000 pounds of shit per second)• What’s in hog dung? ammonia, methane, hydrogen sulfide, carbon monoxide, cyanide, phosphorous, nitrate and heavy metal. This nurses

salmonella, cyptosporidium, streptococci and girardia (Jeff Tietz)• Smithfield, one of the biggest meat producing companies, was penalized for 7000 violations of the clean water act• The biggest suppliers in America is Tyson’s and Pilgrim’s pride• 4.5 million sea animals are killed because of bycatch in longline fishing and 3.3 million of them are endangered sharks• Less than 1 percent of animals killed for meat in America comes from family farms• Slaughterhouse workers have the highest injury rate of any job- 27% annually and receive low pay for killing around 2,050 cattles a shift

webpage section 3

1. VEGANSOCIETY.COM Section Information

Nutrition • Link to PDF: PBN• Link to PDF: The Vegan Winter 2004• B12- low intake can cause anaemia and nervous system damage. To get enough B12 eat fortified foods two or three times a day,

take a B12 supplement daily or take weekly supplements. It is found in whole food, plant-based diet with plenty of fruit and vegetables. The US recommended 2.4 micrograms of B12 a day.

• Calcium- Teenage girls need to take 800mg of calcium per day whereas boys 1000mg. Sources of calcium can be found in: green leafy vegetables such as spring greens, kale, broccoli, parsley, fortified foods such as soya milk, white flour, calcium-set tofu, oranges, figs and black molasses and hard water.

• Diet & Bone Health- Can cause fracture, osteoporosis, loss of height. Fruits and vegetables are recommended as they are rich in potassium which reduces calcium losses. Reducing salt intake would also reduce calcium losses. Vitamin C and Magnesium also builds the bone and Omega-3 fatty acids as well. Recommendations: Eat plenty of low oxalate high calcium green leafy vegetables, reduce sodium intake, get at least 600mg of calcium per day from calcium rich foods or supplements, get adequate protein intake from plant foods, get a lot of vitamin D, eat plenty of vegetables and fruits that has omega-3 fatty acids, limit caffeine, get vitamin A from plant carotenes not retinol and always work out.

• Essential Fatty Acids- Two polyunsaturated fatty acids can’t be made in the body and should be provided by diet known as essential fatty acids. Also intake vitamins A,D,E,K for regulating body cholesterol metabolism. For Linoleic Acid, Omega 6 family, eat vegetables, fruits, nuts, grains and seeds. It’s good to eat oil from: safflower, sunflower, corn, soya, evening primsrose, pumpkin, wheatgerm. For Alpha-Linolenic Acid, the Omega 3 family, eat flaxseeds, mustard seeds, hemp seeds, walnut oil, green leafy vegetables, grains, spirulina and oils from linseed, rapeseed and hempseed.

• Healthy Weight- Body mass index: Weight in kg/ Height in m2, calculate waist to hip ratios (indicate higher levels of abdominal fat). hip measurement/waist measurement = should be less than 0.85 for women. Gain weight: calorie imbalance.

• Infants and Children- higher intake of fibre, vitamins, minerals. 45% of adult bone mass is accrued before 8 years of age,another 45 is between 8-16 years of age. Parents should provide their children with calcium rich food. Long term limitations: Chronic diseases of adulthood is being found form childhood, body mass, atherosclerosis & blood pressure. Long term benefits: higher intakes of fruits and vegetables, lower intake of fats, good eating habits. For infants, breast-feeding, more vitamin B12, vitamin D. Solid foods after 4 months. Eat food such as: vegetable oils, avocados, seeds, nut butters and pulse for calories and nutrients. Protein: peas, beans, lentils, soya, grains. Calcium: non-dairy milks, juice, calcium set tofu, baked beans, vegs. Iron: cereals, legumes, green leafy vegetables, dried fruits. Popular vegan children food: bagels with nut butter or hummus, bean burritos tacos, fresh or dried fruit, mashed potatoes, pasta with tomato sauce, pizza, raw vegetables with dips, soya milk, tofu dogs, veggie burgers.

• Iodine- for good thyroid function, cause hypothyroidism. 100mcg/day is good. Iron• Multivitamins• Over 60s• Protein• Sources of Nutrition• Vitamin D

Section Information

Food and recipes

• This includes recipes to egg-free coking and baking, hidden ingredients to look out for, alternatives, tips, recipes and a list of things that vegans can’t eat

Health and Medicine

• Tips to make sure that our medications doesn’t contain animal ingredients• Includes list of vitamin and mineral supplements that are vegan• Counter medicine that are animal-friendly

Parenting • Recipe for baby food• Dietary guide for vegan babies and children• Guide for pre-conception and pregnancy the vegan way• Link to PDF: Bringing up a Vegan Baby• Link to PDF: Babies and Children Booklet

Is this product vegan

• Look for the Vegan Society trademark• Read the label whether it says ‘suitable for vegans’ • Look on the company’s website for information about their products• Contact the company to ask if the product is suitable for vegans

PDF section 4

1. GO VEGETARIAN! GO VEGAN! BY PETA The PDF is very informative and persuasive. It includes quotes from celebrities, answers from experts, statistics, recipes and true stories. The PDF is also filled with heart-breaking images of the animals. There definitely is a lot of informative that should persuade others to be a vegetarian including the ethics, health benefits, easy transitions and so on. The PDF is very colorful and has a lot of images which made it not boring. I especially find the health benefits information very useful because I think that’s why a lot of people won’t turn vegetarian. The recipes are also mouth-watering and I can’t wait to try them!

• Images• Informative• Use experts• Questions ethics• Includes health benefits• Explains how to make the difference• Has bibliography• Persuasive• Encourages reader to turn vegetarian• Uses celebrities to advertise vegetarianism• Includes a real life case study on an animal’s life• Includes recipes• Includes suggestions in transition from eating meat to be vegetarian• Gives advice on being vegetarian

2. FIBRE PROPOSAL FOR BLOG BY MS. iBRIGHDE

Ms Brighde saw that her previous school wasn’t eating enough vegetables and food with fibre. She is also concerned about students that are overweight and obsessed and the diseases that it might bring them. This PDF is filled with facts and basic nutritional information. She is also concerned that a lot of the students are not making the ‘right’ choice when it comes to food and she is hoping to get positive results and working together with the cafeteria team.

3. FARMING FOR FOREVER BY THE VEGAN iSOCIETY

This PDF document isn’t very long; just 1 full page of information but here are a few useful statistics I found in this PDF document:• UCL Lancet Global Health Commission: Climate change is the biggest health threat of the 21st century• Health experts from Cambridge University: going veg can reduce our risks of major illnesses (coronary health disease, diabetes and colorectal

cancer)

4. MEATLESS MONDAY GENERAL KIT BY iMEATLESS MONDAY

Since I’m trying to implement a similar thing in SWA, this general kit has really helped me. It’s quite short; only 6 pages long but I find it very useful. Here’s a summary of what I think is useful from the document:

• Meatless monday reduces 15% of their regular meat consumption• Americans consume 8 ounces of meat each day which is 45% more than what the USDA recommends• Benefits: decrease risk of chronic preventable conditions e.g. cancer, cardiovascular disease, diabetes and obesity and also limit carbon

footprint• Benefits for health: reduce heart disease, limit cancer risk (red meat is associated with colon cancer), fight type 2 diabetes, curb obesity,

increase lifespan, improve diet• Benefits for wallet: cut weekly budget, investing on our health• Benefits for the planet: reduce carbon footprint, minimize water usage (1,800-2,500 gallons of water is used for 1 pound of beef), reduce fuel

dependence (in the US, 40 calories of fossil fuel go into every calorie of feed lot beef and plant-based protein needs 2.2 calories).• In the US, men consume 190% of recommended protein intake whereas women consume 160%• WHO recommends 5% of calorie intake should be protein so there’s no need worrying about protein deficiency as it is very rarae• All proteins are made from the same amino acids. The difference between animal and plant-based is the content• Over 100 restaurants worldwide adopt the meatless monday concept• 21 nations worldwide are adopting meatless monday

5. PLANT BASED NUTRITION BY THE VEGAN iSOCIETY

I find this PDF document very useful in terms of nutrition in veganism. It’s not the most aesthetically pleasing document but it is filled with information. Here’s some interesting information I found very useful for my understanding in nutrition for veganism:

• To maintain a healthy weight, choose high fiber, low calorie density foods and avoid concentrated foods• Get at least 3mg of B12 fortified foods or supplements each day• Get high fat foods from those containing mostly monounsaturated fat (olive oil, rapeseed oil, avocados, cashews, hazelnuts, macadamias and

almonds)• Omega-3 fats can be found in ground flaxseed or rapeseed oil• Kelp is rich in iodine• Getting out in the sun provides the Vitamin D2 we need• Get 500mg of calcium per day • Cauliflowers, peppers, green leafy vegetables, oranges, kiwi fruit with grains, legumes and other seeds are rich in vitamin C• This is the recommendation if you choose to take supplements:

• 5-10mg of Vitamin B12• 10-20mg of Vitamin D• 100-150mg of Iodine• 50-100mg of selenium

• We must consume a variety of bright colored vegetables for at least 450g a day • Green leafy vegetables and broccoli are high in Vitamin K to improve bone health• Preformed vitamin A (retinol) from animal products can increase the risk of osteoporosis• Most breads have 500mg of sodium per 100 grams. They are high in sodium which is not good for those planning to lose weight• Folate reduces the risk of birth defects, reduce blood levels of homocysteine (associated with birth defects, depression, dementia and death)• Polyunsaturated fats (omega-3 and omega-6) are essential. • Good fats: polyunsaturated fats, monounsaturated fats - good blood cholesterol• Bad fats: saturated fats, hydrogenated/trans fat• Potassium decreases loss of calcium

• Protein: oats, potatoes, beans, lentils, green leafy vegetables, beans, peas, lentils• Iodine (mental development and metabolism): 150-500mcg for adults and half of that for children- seaweed, kelp• Selenium (acts as antioxidant): brazil nuts• Iron and Zinc: Whole plants, sprouting grains, beans, lentils• Vitamin D: just from sunlight is enough

6. A PARENT AND TEENAGER GUIDE TO iVEGETARIANISM

I don’t really find this PDF document very useful but maybe because I already found the same information in my other research. The PDF file, however, is more directed to parents who are worried about their children rather than for their children themselves. Below are bullet points of information I have learned from this PDF:

• 30% reduction of heart disease• 40% reduction of cancer• Lower cholesterol level• Restrict chances of getting kidney and gallstones• Replace minced meat with soya mince or quern mince • 5 portions of fruits and vegetables daily• 2-3 portions of protein rich foods (beans, peas, lentils, nuts, seeds, tofu, soya, mycoprotein and wheat protein• 5 portions of bread, cereals and potatoes (carbohydrates, fibre, protein, vitamins and minerals)

7. PANDUAN VEGAN BY BY LOVING HUT I actually wanted to skip this source not only because it’s long but because it’s in Indonesian and i’m in no mood to translate. However, as I skimmed through the PDF file, I knew that I had to read it because it has so much information and it really is persuasive. Below are just a few of the information I found interesting from the document:

• Eliminating meat can decrease the greenhouse gases by 70% (2000-2005)• Eliminating animal products can decrease it by 80%• Going veg has decrease 31-47% of the target of decreasing the greenhouse gases• Going veg = more land• Can increase 15 years to our lives• Decrease risk of having heart disease by 50% and heart operation by 80%• 65 species in Central America and South America are extinct due to climate change• If you go vegan for a year, you have:

• Decreased 3.267 pounds of carbon emissions• Prevented 5 people from hunger• Saved 25 lives (with 24 being chickens)

• Going Vegan can...• Stop global warming by 80%• Save 4.5 ton of emission per household per year• Save 70% of clean water• Save more than 70% of the Amazon forest (3,433 hector)• Consume 2/3 less fossil fuel than before• Stop deforestation and promote a cleaner environment

• Farming is 1/3 the cause of deforestation• 70% of wheat in South America are for livestock• For every pound of pork, 7 pounds of corn and soybeans are needed• For every 1 pound of wheat, 14 gallons of water are needed• For every pound of meat, 441 gallons of water are needed• 161 species are being threatened due to factory farming• Recommended portions of each food group

• Fruits: 3 or more portions a day (1 fruit, 1/2 cup of cooked fruit, 4 ons of juice)• Legumes: 2 or more portions a day - includes beans, lentils, tofu, tempeh (1/2 cooked legumes, 4 ons of tempeh or tofu, 8 ons of soybeans)• Seeds: 5 or more portions- includes bread, pasta, cereal, corn, tortilla (1/2 cup of hot cereal, 1 ons of dried cereal, 1 slice of bread)• Vegetables: 4 or more portions (1/2 cup of cooked beans)

They also help with the transition and there are also alternatives (based on Indonesian taste) which is very helpful. At the last page, they have a list of websites recommended for us which I will be sure to check out.

Podcast section 5

1. WHAT ABOUT THE INSECTS KILLED FOR IPLANT PRODUCTION- DON’T YOU CARE?

• People think that Vegetarians are torturing plants or not caring about insects• There are more insects killed raising animals than for plants• “Don’t do nothing because you can’t do everything. Do anything. Anything”

2. BEING A “JOYFUL VEGAN” • Stereotype of Vegan is angry• Joyful vegan radiates with joy and peace that comes with being fully awake and open

3. EATING MEAT IS MY PERSONAL IPREFERENCE, AND SINCE I RESPECT YOUR

ICHOICE NOT TO EAT MEAT, I WOULD IAPPRECIATE YOU RESPECTING MY CHOICE

ITO EAT IT • Common comment • Colleen thinks that they are not really aware of what’s happening and they often don’t want to know because they are afraid that this might

change their perception of eating meat• Colleen believes that domestic abuse and things such as eating meat shouldn’t be carried out as she thinks that it is also her job because she is

speaking for those animals and that she lives in the same society as they do. She feels that they need to respect the animals

4. THE MYTH OF THE “PERFECT VEGAN” • People mistakenly think that being Vegan is about being perfect so they resist any considerations of this lifestyle lest they have to give

something up• Being vegan is about living compassionately and expansively; it’s not aout deprivation or being certified 100% pure• They can’t do everything but they are doing something

5. EATING ANIMALS • Stereotypes (E.g in parts of Asia, you eat dogs and cats) people think that eating dogs and cats are unethical simply because it’s not in their

menu• The animals are all domesticated to be that way• Judge other cultures for what they think is cruel despite their own commitment to cruelty. They’re all animals, their lives matter all the same• Colleen did an activity in her class by replacing the word ‘goat’ with ‘dogs’ and they seem to be more sympathetic. She thinks this is because

they might have a pet dog and might have a deeper relationship with them and thinks it is unethical if the ones being slaughtered are dogs.

6. FAVORITE GOODS: NON-DAIRY MILKS• Milk doesn’t have to be from cows there are other alternatives• Alternatives could be from nuts and soybeans and in fact they have been used for thousands of years (even before cows are domesticated and

their milk is for our consumption• This allows us to experiment more

7. HOW HUMANE ARE “HUMANE” MEAT, IDAIRY AND EGGS?

• All the animals are going to end up getting slaughtered anyway (if this is meat)

• If you factor the breeding, transporting and slaughter, the product couldn’t be humane

8. 10 TIPS FOR EATING VEGETARIAN IN ISOCIAL SITUATIONS

• These tips include: speaking up, eating something before you go, bring your food in events• Our social lives won’t suffer when we eliminate meat and dairy from our diet because there is always something for vegans to eat

9. THE RISE OF EXCUSE-ITARIANS • No convincing reasons to consume meat• The consumption of meat, dairy, and eggs is ritualized, rationalized, disguised and romanticized that a group ‘excuse-itarians’ is formed• “The Emperor Has No Clothes” is a fable by Hans Christian Anderson- the story is that nobody is saying what’s true

10. TRANSITIONING TO A VEGAN DIET- OR ITIPS FOR EATING HEALTHFULLY

• Includes tips and shortcuts to transitioning to a vegan diet• Offers suggestions for eating healthfully and more variations• Tip: If you’re hungry, just eat• People feel threatened if there’s a different lifestyle that’s why they respond with anger and hostility• Being Vegan isn’t about being perfect, it’s reducing suffering• Exploring, expanding, evolving

11. REPLACING EGGS IN COOKING AND IBAKING

• Chicken eggs are part of their menstrual cycle • An average American consumes 250 eggs a year• The average American eats 2485 chicken, 78 turkeys and ducks 33 pigs, 11 cows and sheep in their lifetime• Scrambled eggs can be replaced as scrambled tofu and spices, tofu benedict and sauté mushroom• Add pesto, salsa, fresh tomatoes• Egg salad can be replaced as tofu and eggless mayonnaise• Ground flaxseeds is recommended as they produce linen and they are a good source of omega3 fatty acids• An egg can be replaced by whisking a tablespoon of group flaxseed and 3 tablespoon water in blender• Half a banana equals an egg• According to Colleen, an egg is better than milk because an egg is part of the menstrual cycle whereas the milk is breastfeeding for their calf

12. TALKING TURKEY• Nonviolenceunited.org• Visited local farm animal sanctuary and meet cattle, pigs, bunnies, roosters, sheep, donkeys, goats and turkeys• The pigs are huge, donkeys gentle and goats are friendly but turkeys are the ones that transform people• They are overgrown due to overbreeding, affectionate, curious, sounds good, walk awkwardly. • They like to be rubbed under the belly and is white because the whiter the feather, the whiter the flesh• Slaughterhouses: punching and kicking, putting them in shackles, pretending to hump, swing, decapitate, play catch with the turkeys

13. AN ESSENTIAL VITAMIN B12 • veganhealth.org • whole-foods plant based diet is the diet that she recommends• essential: our body don’t make the vitamins so it needs to come form our food• B12 doesn’t actually grow on meat but rather on bacteria and the bacteria are attached to corpses (in this case, meat)• Food like tempeh and spirulina contains B12 however it’s not always enough so she recommends us taking supplements• B12 protects nervous systems, help digestive system, prevents fatigue, blindness, loss of appetite, nausea and deafness.

• 2.4 g for lactating women, 5-10mg per day of supplements is recommended

14. RESPONSES TO ‘I’M A VEGAN’ AND HOW ITO REPLY

• Scenario 1: Both vegan- nothing to worry about, happy• Scenario 2: The person is a vegetarian- nothing to worry about, happy• Scenario 3: Someone who eats chicken and fish but claims to be a vegetarian: remind them it’s not plants• Scenario 4: I’m vegan but I eat free range eggs and drink humane milk: there’s no such thing as humane or free range because at the end they’ll

suffer as well• Scenario 5: The person was a vegan but stopped being one because doctor and acupuncture says it’s not good for that person’s health even

though he/she begged: don’t go to someone who is biased and prejudiced against vegan. There are a lot of vegan wellness practitioners who would respect what you want or don’t want to it. Also, doctors and acupunctures have power because we give it to them. We should be able to dictate our own life and we don’t have to beg them to let us be vegan.

• Scenario 6: The person was vegan but wasn’t well but when that person goes back to eating meat again, he/she felt much better: it’s all got to do with calories because plant-based diets contain less calories = less energy. But instead of putting the fats, vegans are usually full and they get the calories that they need. She thinks it’s because they’re eating crap and they should eat whole-food plant based diets.

• Scenario 7: The person thinks he/she needs to participate in the food supply so he/she kills his/her food themselves: it’s still cruelty, the animals are going to be dead. Colleen thinks it’s scary to be around someone who kills.

• Reply: Respond to their words, create common ground, don’t put in too much info (a.k.a don’

15. VEGAN OUTREACH TO RESTAURANTS • Sources to go to; colleenpatrickgoudreau.com, compassionate cook channel on youtube, the vegan table, yelp.com• Talk to the manager• Most chefs are trained in animal fats and consider vegan food is a different food group, some may laugh at vegans/vegetarians• They might struggle to see which food is vegan and which isn’t, use their menu as a starting point• Bring food samples for them to try • They don’t realize that most of their food can be ‘veganized’ easily• Recommend them putting symbols such as V for vegan or * for food that can be turned into vegan food in their menu• It all comes back to money so if we can assure them that vegan food brings in more money, they’ll really consider it• Always follow up with them and try to connect them with other restaurants so they can exchange notes and such

16. WHAT DO VEGETARIANS FEED THEIR IDOGS AND CATS?

• Dogs and plant-based diet goes great together• There are many brands of vegetarian dog food• Cats aren’t very compatible with plant-based diet• Colleen feed her cats meat because she doesn’t want to take any chances as there are not enough studies on cats and plant-based diets• Her cat developed addison disease where her cat stops making adrenaline• Feeding plant-based diet to cats can risk forming crystal in their bladders and a tumor can grow but it’s mostly caused by vaccinations• Colleen supplements 1/4 of her cats’ food with vegan food so at least she’s cutting down meat• Byproducts is bad!• You can make your own food for your pets

17. DON’T GIVE A COW • Source: vegnews.com• Heifer project: thanks to marketing, people are unknowingly donating to animal slave trade where they give animals to underprivileged families

as food stock. It’s not sustainable!• Other foundations that are more sustainable are: treesforlife.org, fruittreeplantingfoundation.org, womensbeanproject, plenty.org,

sustainableharvest.org, animalaid.org.uk

18. ANIMAL ADVOCACY AND EMOTIONAL ISTRESS

• Sources to look at: greenoptions.com, theanimalsfilm.com, strikingattheroots.com, joyfulvegan.wordpress.com• Best form: to do whatever it is you love, your job should be an extension of your job. • How do I cope? Some of the videos can be traumatic but traumatic stuff is what we need to be conscious• Being a voice for the animals• We need to know which days we are in the mood to watch traumatic movies and such, we need to know when we’re emotionally ready

19. ARE YOU SERIOUS? STATEGIES FOR IGOOD COMMUNICATION

• Trick: Act like you just heard it for the first time• Ask ‘are you serious?’ so you don’t feel so defensive, make the subject lighter and so you don’t waste your breath if they really weren’t looking

for an answer• Ask yourself: Do you want to be right or do you want to be effective?• Be a positive vegetarian1. See each encounter as a different opportunity2. Treat them with compassion and patience- try to understand where they’re coming from3. Are they genuinely interested, kidding or just being defensive?4. Ask questions5. Smile and laugh6. Don’t do it via email but face to face• Response to Don’t you have problem killing plants?: Plants have no pain receptors, no nerves, central nervous systems unlike animals• Response to we have to eat them to save them or not they go extinct: breeding them just to be tortured and killed is worse than going extinct.

Colleen has no problem with the domesticated animals for factory farming to be extinct because from that they’re suffering• Response to you’re killing pests by being vegetarian: Just because we can’t do everything, doesn’t mean we can’t do something

20. EAT YOUR VEGETABLES • Sources: localharvest.org/csa, colleen’s cooking dvd

1. Identify the craving• We crave fat, sugar, flavor not the meat• The flavor is actually in the plants (toasted peanuts, sunflower seed, pbj sandwich, guacamole, etc)• Salt can be replaced with tempeh plus tamari, tempeh bbq sauce• Sugar- fruits• Bacon is pig’s intestines and people like bacon because of the fat and smokey flavor, this can be replaced with liquid smoke2. Give it time

• Palette will change, it takes 3 weeks o change a habit

• Rely mostly on whole foods

3. Prep your vegetables

• When you come home from the grocery store, take 15 minutes to chop up and store everything• Vegetables and fruits are not as good after 5 days• Plan meals in advance

21. I ONLY EAT WHITE MEAT- IN DEFENSE OF ICHICKENS

• Sources: joyofveganbaking.com, PETA’s investigations, cyberactivist.cyber.com, USDA statistics• Roosters are very protective of their hens• After producing eggs, female chickens are sent to slaughter• Chickens are domesticated from jungle falL• A lot of people think that red meat has more cholesterol and fat and thinks that white meat is generally healthier• Chickens, birds, turkeys and rabbits (poultry) goes through the most suffering• There are 10 billion land animals and 45 billion animals including seafood killed in the US alone every year. • 9.4 billion of them are chicken• 213 million male chicks are killed slowly because they’re no use for the egg industry• 39 million boy cows are killed because they’re no use for the milk industry• 6 week-old chickens are ready to slaughter, they’re genetically altered that way. To grow that size, it normally takes 6 months• When breeding animals, they’re almost the same as factory farming except they keep them hungry because they don’t want them to grow so

big. They are genetically modified to grow faster than they should

22. LIFE AFTER CHEESE • Sources: scheese.co.uk, veganessentials, realfooddailly cookbook, veganunlimited.com, goveg.com• People find comfort in cheese but it’s a memory trigger because the people are the ones that are meaningful to you• People love the feeling of familiarity because we like adding order in our life • Estimation: a person consumes 30 pounds of cheese a year• Once you get it out of your system, you won’t crave it

• Industries count on out ignorance but people blame the vegans because they think vegans have an agenda. They think they’re making their own choice but really it’s the millions of dollars that industries put on for advertisement.

• We’re craving for fat- we can try nondairy cheese and yoghurt or change parmesan cheese with peanuts for salt and fat cravings

23. MINDING THE GATEKEEPERS- MEAT IS INOT NEUTRAL

• Source: simplyenough.com• Industries can sue individuals/groups that talks about animal industry and stuff (this happens to Oprah)• Oprah says in her show that’s she’s going vegetarian and the whole country follows• “Vegetarian is political” as if meat isn’t!• It’s important to have support of likeminded people• We’re influenced by their messages as well as the status quo• They think they’re making their own decisions but it’s influenced by meat industries (600 million dollars advertising for McDonalds)

24. PEACE FOR PIGS • Sources: pigspeace.org, Slaughterhouse (book)• Pigs are used for research, dissection for science classes, food, sports• Our perception of them is fat, dirty, sweaty, sloppy, filthy• Pigs are actually the cleanest animal• They don’t have functional sweat glance• Mud actually works as sunscreen and protection• Pigs are curious, insightful, friendly, vocal, loyal, have good memory and powerful sense of smell• Eat like a pig: they actually don’t overeat but they grow large because they’re genetically modified• 100 million pigs are slaughtered every year in the US• Slaughters have labels

25. SOY IS NOT EVIL • Sources: Whole soy story (book), Unhappy meals article in the NYT

• People think that soy causes breast cancer and can make girls to boys1. If you don’t like it, you don’t have to eat it- if they turn people away from soy, they’ll most likely turn away from veganism because they’re so

closely linked2. Eat in whole states, no processing- focus on single nutrients, complexity of that fruit can’t be from a lab because they’re isolated and stuff3. It’s not poison! It’s just a bean!4. Be informed• The problem isn’t soy, it’s processed foods• Environmentalists: “Soy is the cost of rainforest destruction” but more are used for animal consumption!

26. THE FAVORS WE DO ANIMALS • “We’ll have to milk cows or they’ll get sick” “We give animals life”• They said it’s better than nature where they are killed by violent predators. We’re artificially bringing animals in the world just to kill them and we

brought them here to die in our hands. • What’s humane is not to bring animals in the world just to eat them• Benjamin Franklin: So convenient a thing it is to be a reasonable creature, since it enables one to find or make a reason for everything one has

a mind to do1. Lion dies without meat, humans don't2. Animals eat other animals- they assume that all animals are carnivores but there are more herbivores than carnivores3. They think that humans are a higher life form

27. THE HIGH COSTS OF CHEAP MEAT • Sources: Food politics (book), appetite for politics (book), The peaceful palette cookbook, Go vegan save money article, greenoptions.com• People claim that vegan food is more expensive• Food is not a personal issue but it’s political• Government subsidizes meat • Animals pay the most price with their bodies and their lives• The USDA creates the nutrition standards: conflict of interest!• 90% of grains are for livestock• 1 pound of beef for every 16 pounds of grain• Healthcare costs are climbing 6% each year (bypass costs $60,000)• Vegan diets are as effective as statin drugs• Animal protein is more expensive than plant protein: Ground beef $3, Chicken breast $3.4, Tuna $2• Dried beans less than $1, Tofu less than $2, Grains $0.70 but veg meat $5

• Organic isn’t expensive, the others are cheap because they’re grown on industrial scale and keep in mind health and environmental costs• 40% of food in the US are lost or thrown away• Make your own compost garden

28. FOOD FOR THE ROAD: PACKED LUNCHES IAND PICNICS

Here are some ideas for packed lunches and picnics:• PB&J with passion or almond butter• Bacon lettuce tomatoes (you can make your own bacon) Tempeh blocked- sliced into strips, seam, olive oil, fry, flip, drizzle tamari liquid smoke• Hummus (takes around 30 minutes_• Sloppy Carl’s with avocado, lettuce, carrots, beans, oil and vinegar, etc• Panini• Burritos• Lettuce Wraps• Sloppy Joe’s- steamed tempeh, tomato sauce, spices, mushrooms• Black sesame soba• Eggless egg salad (substituted with tofu)• Taco Salad- beans, tempeh or vegchicken

29. HOW TO READ NUTRITION FACTS LABEL • Ingredients are listed in order of quantity from highest to lowest• Check how many ingredients there are because the more ingredients usually mean the more chemicals and preservatives• You should be able to pronounce everything on your food because if you don’t they’re most likely chemicals or preservatives• What’s not vegan? milk, eggs, albumin (egg whites), bonito (japanese food), carmine, chromic acid, casein (in cow’s milk), gelatin, lactic acid,

lactose, lard, lipids• serving size• calories form fat is below the calories in the nutrition facts• quantity of total fats, unsaturated fats, mono-unsaturated fats, trans-fats• hydrogenated oil or partially hydrogenated oil• Trans-fats: hydrogen plus liquid vegetable oil to increase shelf life and taste• Unless it has 0.5 or more trans-fats, the label can mark 0 trans-fat

• Saturated fat: raises chance in cholesterol, heart disease and can be mostly found in animal stuff. No more than 10% of our calories should come from saturated fat, recommended to be no more than 300mg dietary cholesterol per day

• Sodium limit is 2300mg and 140mg is considered low. It is to increase shelf life• Carbohydrates: refine sugar, grains, etc• Dietary fiber and sugar is usually under carbohydrates• Fiber is only found in plant foods. 25g of fiber for women per day 35g for men is the ideal intake. In average, the consumption is 12g for women

and 19g for men• Protein: go to percent daily values (based on 2000 calories a day) 10-19% of protein is good• Vitamins and minerals: Vitamin A and C are the only ones required and are also measured in percentages. Calcium and iron are the only

minerals required. • Fortified or enriched: something’s lost and taken away then replaced• Sugar-free: Less than 0.5g of sugar• Reduced sugar: less than 25% less than original food• No sugar added: None of them added during processing• Low calorie: 40% or less• Fat free: less than 0.5g • Cholesterol free: less than 2mg of cholesterol• Sodium free: less than 5mg per serving

30. THE COLOR OF ANIMALS • No nutrients and fiber in animal products• fetal and phytonutrients are in plant-foods• Plant foods strengthen immune system, slow aging process, reduces the risk of cancer, heart disease and hypotension. • Beta-carotene can be found in pumpkin, carrot and squash• Lincocin can be found in tomatoes and lutein• It is said to be that chicken eggs are the best source of lutein but this is because chickens ate lutein • There are more lutein in spinach• What makes chicken eggs bioavailable is the fat. Eating spinach for the lutein is much better better because you get the nutrients without the

saturated fat and cholesterol• The yellow of the yolk comes from the lutein• Salmon is said to be rich of omega fatty3 acids but the nutrients actually come from algae• The pink color of the salmon actually comes from phytoplankton and algae (same goes for flamingo)• Lobster is actually blue, grey, yellow and not red• Zeaxanthin is a pigment that gives paprika, corn, saffron, wolf-berries and other plants and microbes their color• You can actually pick the shade of pink for your salmon. This is a 150-200 million dollar industry

31. LOSING WEIGHT PART 1 • Source: teamvegan.biz• Plant are much less calorie-densed than meat• 3500 calories = 1 pound body fat• 75-85 calories are burnt for a 1 mile walk• Cardio vascular + strength training is best for calorie burning

32. HUMANS ARE MEANT TO EAT MEAT • Herbivores: softer finger nails, small canine, chew food, have weaker acids because food is already broken down• Carnivores: sharp finger nails, tall canine, swallow food right away, acids kill bacteria and flesh• Humans are actually omnivores that is more to herbivores

33. TEEN (AND COLLEGE-AGE) VEGETARIANS• Sources: teenvegetarian.com, help! my child has stop eating meat! (book), teens vegetarian cookbook, becoming vegan cookbook • Give parents time to react and adjust• Humans are also herd and vegans are often categorized as the black sheep• Write down dishes of food you already eat and categorize if they’re already veg or can easily be made vegan

34. VEGAN WITH A CHILD: A HEALTHY ICOMBINATION

• brendadavisrd.com, becoming vegan (book), akinderlife.com by alicia silverstone, bronzaiaphrodite.com, vegan for life (book), the everything vegan pregnancy book (book), vegan pregnancy survival guide (book)

• Baby weight and height of vegan baby is normal• Calorie intake should increase by 10-15% (450g of calorie per day)• 70g of protein intake

• Double iron intake (shouldn’t be more than 27mg)• Folate in green leafy vegetables (600mg for pregnant, 500mg for lactating)• 15mg of zinc a day• 2.6 of B12 supplements (water soluble)• DHA 300mg a day• Tips: chew food well, avoid acidic food, eat lots of fiber and exercise!

documentary section 6

1. FORKS OVER KNIVES Facts People Experiments

• eating too much meat leads to: heart disease, diabetes, hypotension, bone disease, osteoporosis, cancer, autoimmune disease

• 40% of americans are obese• 50% of americans are taking prescribed drugs• 2.2 trillion dollars are spent on health products each year• 15000 people die from cancer each day• Every minute a person dies from a heart disease• 1/3 people in the US is diabetic• Reducing refine, processed or animal based food will prevent or even

reverse diseases• Cow’s milk: Nature’s perfect food• In the early 20th century each person eats 120 pounds of meat

annually, in 2007 it’s 222 pounds• 1909: 294 pounds of daily product, 2006: 605 pounds• Each bypass surgery costs $100.000• In Kenya, women have 82% chance lower of getting breast cancer than

women in the united states• Cancer deaths prostate in Japan is 18 whereas in the US is 14000• In 1970, the risk for heart disease in China is 12x lower than in USA

and in Papua heart disease is rare• 500 calories of plant food fills our stomach completely, trigger stretch

and density receptors to signal brain that we have enough. Meat deceive receptors

• Higher dairy consumption actually leads to higher probability of osteoporosis because bones are weakened

• 6/11 people in the board of american dietary group have financial connection with food industries

• 10x amount of energy of fossil fuels to produce a calorie of animal based food than it is to produce a calorie of plant-based food

• Cows grain alone can feed 8.7 billion people• Heart disease is the #1 cause of death with 600,000 thousand a year• 133 firefighters died and 52% from heart disease

• Dr. Matt Lederman (Internal Medicine) & Dr Alona Pulde (Family Practice) support whole-foods plant based diets

• Dr. Collin Campbell (Pen State, Cornell)- research in animal nutrition and biochemistry

• Dr. Caldwell Esselstyn (Yale)- surgeon • Joey Aucoin- patient with cholesterol

of 320 and blood sugar of 480 in the beginning. He takes a lot of pills and injections everyday.

• Dr. John McDougal thinks that diet is what makes the difference in disease and he started to replace animal foods

• Connie Diekman- past president of american diet association: doesn’t approve of the plant-based diet

• Dr Pam Popper- expert in health and nutrition

• Dr Doug Lisle• Dr. Terry Mason- support plant based

diet• Dr. Junshi Chen, phd- wrote cancer

mortality book, believes dietary nutrition is related to the environment

• Anthony Yen- experienced severe chest pains and 5 bypass

• Dr David Klufeld- Food for Fitness• Ruth Heidrich- runner diagnosed with

breast cancer and reverse breast cancer through plant-based diets

The effect of dietary protein on carcinogenesis of aflatoxin (paper)• experiment with casein (main

protein found in milk) • 20% of casein: cancer• 5% of casein: reverse cancer• Switching it between 20 and 5 with 3

weeks interval and the tumor growth rise and fall as if they can turn on and off the cancer growth

World War 2: German Invasion in Norway• When German troops occupy

Norway and confiscate the livestock to feed their own troops, mortality from circulatory disease went down. When they left and they started eating meat, it went up again

China Experiment• 64 counties in China for experiment• Survey 600 people with urine and

blood samples takenPlant-based diet reversing diseases (22 weeks)• Drop 28 pounds• 26/27 complaints are gone• Saved $1000 dollars on medication• Blood pressure from 142 to 112/70• Pulse from 92 to 60 when resting• Cholesterol from 241 to 154

2. FARM TO FRIDGE The documentary is nearly 10 minutes long and in my opinion, it’s very powerful. It shows different kinds of animals and their condition in the slaughterhouses which is not a pretty image. Towards the end of the documentary, it encourages us to become a vegetarian. This video happens to be their resource that made me turn vegetarian and yes, it is cruel. I think re-visiting that helped me with the awareness and understanding of this toxic. Reading through the comments, I don’t think anyone is fond of this method. A lot of them say that they don’t want to give up the taste of meat- but there are alternatives that they are not aware of. I think this re-inspired me to make an informative and persuasive project because a lot of us are not aware of what’s happening, the benefits and the alternatives. At the end, the video informed us that there is a website that the video is partnered with: chooseveg.com. Inside this resource, there are 4 sections that caught my eye: for the animals, for our earth, for your health and making the switch. This website also have more resources linked with it which I’m going to look on to.

3. EARTHLINGS Earthlings, in my opinion is a very powerful documentary and it covers not only animals for food but also in pets, clothing and entertainment. Even though I took notes on all 4 parts, I just want to focus on the part for food. First of all, the words used in the documentary is very powerful and so is the footage. When put together, it truly is spectacular!

According to the documentary, there are 3 stages of truth: ridicule, violent opposition and acceptance. It also links to the fact that earthlings are inhabitants of earth and that humans are subjected to ‘speciesism’ which is prejudice against other species even though they should be counted equally with other equal suffering of other beings. Just like racism and sexism, speciesism too is believed to be a big problem. Though animals and human beings are not completely similar, we do share some similarities: desire for food, water, companionship, freedom of movement and avoidance of pain. The movie also emphasizes on the fact that humans who have power exploit to those who lack it which in this case is directed to the animals. It was brought to my attention that if humans are strong enough to tackle racism and sexism, then why not speciesism? 10,000 animals are being slaughtered every minute and 6 billion slaughters are being executed in the US alone. Here are some notes I took during the movie on the process of extracting meat/seafood/dairy/eggs:

1. Branding- for beef, on face2. Dehorning- not with anesthetic but with pliers3. Transportation- on top of one another, heat, fatigue, trauma4. Milking- chained in their stalls, pesticides and antibiotics are used to increase milk productivity, collapse from exhaustion, shorten lifespan from

20 to 4 years5. Meat- brought into stalls and tight spaces6. Captive bolts- fires a steel bolt that is powered by compressed air on blank cartridge right into animal’s brain7. Bleeding- hoisted up, throat slit8. Knocking boxes- shot and then flipped

9. Kosher slaughter- spinning, electric prods, aspirate blood or breath in after incision, ripping trachea from throat10.Veal- tied to their neck, iron-deficient liquid diet, denied bedding, slaughtered after 4 hours of being born11.Pigs- 50,000 and 600,000 a year being slaughtered12.Factory conditions- cannibalism, waste pits13.Tail docking- stressful living conditions, done with anesthetic14.Ear clipping15.Teeth cutting16.Castration- more fatty grade of meat17.Electric prods- handling18.Electrocution- for execution19.Throat slitting- least expensive way20.Boiling and hair removal- shackled, suspended on bleed trail, immersed in scalding tanks to remove bristle, submerged and drowned, twist

them21.Poultry- americans consume as much chicken in a day as they did in an entire year in 193022.Debeaking- prevents pecking and cannibalism23.Living conditions- 60,000-90,000 birds in a single building24.Transportation- left to suffocate, overcrowded25.Slaughter- clubbed to death, heads cut off, conveyor belt, throat slit, head first26.Seafood- waste to the ocean27.Commercial fishing- huge nets28.Disease- pfiesteria poured into rivers, lakes, etc, level 3 biohazard (ebola is 4, aids is 2)29.Whaling- use harpoons, firearms, blunt hooks, explosives30.Dolphins- commercial fishing, cut open with machetes, left to suffocate

4. MAKE IT HAPPEN The documentary is nearly 10 minutes long and in my opinion, it’s very powerful. It shows different kinds of animals and their condition in the slaughterhouses which is not a pretty image. Towards the end of the documentary, it encourages us to become a vegetarian. This video happens to be their resource that made me turn vegetarian and yes, it is cruel. I think re-visiting that helped me with the awareness and understanding of this toxic. Reading through the comments, I don’t think anyone is fond of this method. A lot of them say that they don’t want to give up the taste of meat- but there are alternatives that they are not aware of. I think this re-inspired me to make an informative and persuasive project because a lot of us are not aware of what’s happening, the benefits and the alternatives. At the end, the video informed us that there is a website that the video is partnered with: chooseveg.com. Inside this resource, there are 4 sections that caught my eye: for the animals, for our earth, for your health and making the switch. This website also have more resources linked with it which I’m going to look on to.

• “I had no idea, it’s a bombshell”• They thought animals are protected by the law to be provided with a life worth living since they wake up each day to suffer

• Cheap prices = increased demands, the cheaper it is the crueler and the animal pay the price• More to climate change than all the world’s plane• 1/3 cereal harvest served for farm animals is enough to feed 3 billion people in a world where 1 billion is hungry• Factory farming is to meet consumer demand

The footage in the documentary is very powerful. I really like the length of the movie and the fact that it has a lot of people that talked about factory farming. This is a good example in terms of the power of pictures and videos as the video doesn’t have a lot of facts and statistics.

5. FOOD INC This documentary has been divided into 9 parts. • An average american supermarket has 27,000 products• Source: takepart.com/foodinc

Part 1: Fast food to all food• Source: National chicken council• 1930s the drive thru arrives• 1970s the top 5 companies of beef production controls 25% of meat production• Today the top 4 (tyson, cargill, swift and national beef) controls the 80% of the market• Even if you’re not eating in a fast food restaurant, you’re still eating the meat from their system• In 1950s, chickens are slaughtered at 70 days• In 2008, chickens are slaughtered at 48 days and they’re twice as big• Chickens are redesigned to have white breasts• A typical grower with 2 chicken houses borrows $500,000 but earns $18,000 a year • 300,000 chickens in one chicken house

Part 2: A cornucopia of choices

• Source: CAFO: concentrated animal feeding operations• Most of the food are traced back to the cornfield in Iowa. 90% of ingredients in the supermarket contains corn and soybeans• Back then, it’s 20 bushes of corn an acre but now can reach to 200• Government subsidize corns• Cows are fed corns because they’re cheap and they make them fat fast

Part 3: Unintended Consequences

• Ecoli poisoning, peanut butter containing salmonella

• In 1972, the FDA conducted 50,000 inspections• In 2006, they conducted 9,164• 1998 the USDA can conduct testing but now the companies don’t give USDA the power to do so• Kevin’s law: Give the USDA back the power to shut down plants that repeatedly produce contaminated meat. • Ammonia kills e.coli

Part 4: The dollar menu

• Heavily Subsidizing meat• Salt, fat and sugar• 1 in 3 americans born after 2000 will contract early onset diabetes• Among minorities will be 1 to 2

Part 5: In the grass

• Faster, fatter, bigger, cheaper• 1.5 million corn farmers from Mexico lost their jobs due to cheap subsidized corns from America. They now migrate to America to work in the

meat industry

Part 6: Hidden Costs

• Organic growing 20 percent annually• New alchemy institute

Part 7: From seed to the supermarket

• Roundup soybeans kill every wheat except for soybeans• Monsanto: if you genetically modify a crop, you own it• If you violate the patent, you’re on the blacklist

Part 8: The veil

• Cloned foods must be labelled as cloned foods• The SB-63 passed the state legislature but governor Schwarzenegger vetoed it• 50% of processed food are genetically modified• Texas cattlemen sued Oprah for disparaging a food product and for loss for profit• Food Libel Laws

Part 9: Shocks to the system

• 75 million gallons of oil to get the cattle to slaughter• Food prices are 3.9 percent higher than a year ago• Hog manure goes to the lake• The average meat travels 1500 miles from the farm to the supermarket

6. FOOD MATTERS • 3 major causes of death: 1) Heart disease- 652,486 2) Cancer- 553,888 3) Modern Medicine- 225,000• Food usually travels for 1500-2000 miles and after the transportation of nearly 5 days total, you’ll be getting at most 40% of the total nutrients• Pesticides are made of Nitrogen, Phosphorous and Potassium• Soil requires 52 different minerals but they only get the 3 because of this. They are dying and the bugs keep eating them• We get deficient, toxic food even if we eat a vegetarian meal• Cook food lose enzymes that are in it• Live enzymes inside our food that help with digestion system and use of nutrients• Immune system reacts as toxin when cooked food enters our body- body goes through process called digestive leukocytosis. Body treat that

food as toxin• Diet with 51% cooked food body react as if it was attacked by a foreign host• Raw food no leukocytosis or no white blood reaction• Superfoods: raw honey, goji, spirulina, noni, wheatgrass, echinacea, durian, turmeric, kelp, ginger, bee pollen, acai, cocnut, kombu, dulse, barley

grass, nettle, royal jelly, propolis, chlorella, blue green algae• 50% of protein are destroyed in the food when you cook them• Vitamin E: food for heart disease, healing burns, epilepsy• Vitamin C: anti-toxin, anti-histamine, anti-viral, blood sugar regulation, mood elevator• Deficiency of one vitamin can cause so many illnesses• It’s the doctor’s duty to activate or reactivate the body’s own healing mechanism• Stress eats Vitamin C• Vegetarian diet can arrest or reverse cardiovascular disease without surgery• 106,000 people die of prescribed pharmaceutical drugs in America every year• Niacin (Vitamin B3) can cure alcoholism and depression.• 2 handful of cashews is equivalent to a doze of prozac pill• 79 million americans are eating mercury fillings everyday. They’re seriously toxic.• Drink lots of water to detoxify through bowel movements (drink 2 liters of water before you eat or drink coffee and stuff)• 80% of women who have breast cancer survived but they didn’t mention that after 5 years they will die• Government put out 39 billion dollars for cancer research• Treating cancer patients with nutritional therapy instead of surgery, radiation therapy and chemotherapy is illega

pamphlet section 7

1. PENCEGAHAN PRIMER STROKE (PRIMARY IPREVENTION OF STROKE)

Avoid eating fatty food and cholesterol as they increase the probability of getting stroke. It is recommended to seeds such as bulgur, corn, wheat, soy and other nuts. Also eat as food rich with vitamins and antioxidant such as vitamin C, E, beta-carotene that can be found in seeds, vegetables and fruits. Make it a habit to eat a variety of rich fruits and vegetables with a minimum of 5 times a day. Fruits such as bananas, oranges and apples contain nutrients that decreases the probability of getting stroke. It is also recommended to drink black and green tea as they contain anti-oxidant. Here are some recommendations to achieve a healthy diet:

• Consume more calcium and decrease natrium. Always aim for fresh food.• Decrease the consumption of high fat food and trans fatty acids such as cakes, crackers, eggs, fried food and butter• Prioritize polyunsaturated fatty acids, monounsaturated fatty acids, fiber and protein from vegetables such as corn• Get your nutrients from food, not supplements• Have a balanced menu and don’t overfeed yourself• Eat with a wide variety• Prioritize food with polysaccharide like rice, bread, pasta, cereal and potatoes.

ROBERTA ELENA LIE’S PERSONAL PROJECTUnit Question How does Reducing our meat consumption or completely

adopting a plant-based diet benefit our well being and society?AOI Environments

This booklet is the initial research to my unit question and topic, The research for the product itself will be on a separate document.

Completed on January 4th 2013blogs.swa-jkt.com/swa/10315