The semi-vegan!
To recieve a paper copy of “The semi-vegan”, please send a “large letter” stamp to: Caspari, Longridge, Bankend Road, Dumfries, DG1 4TP. Feel free to spread this pdf file! I have started work on the next issue, so please send comments, letters and articles to: [email protected] Fruitarianism
Various well-respected health educators have, food diet. in the past, seemingly advocated a pure fruit Fruitarianism, taken literally, with the exclusion diet, in favour of all other diets. I am writing this of nuts, seeds, sprouts, greens and other vegetables article as I feel that, not only are the general is not a nutrient-sufficient diet and will result, in the public at risk, but that they also may fall foul to long-run, in severe malnutrition problems and other health educators authors who are also giving what appears to be misleading dietary maybe even death. advice. Diet, of course, is a matter of personal choice and I am not disagreeing with people who spend a Text: Dr Gina Shaw, MA AIYS (Dip. Irid.) matter of a few days or even two or three weeks purely on fruits, juices or the like. However, it must lease be sure that I am not in any way saying be noted that our individual protein needs must be this in a superior way, more in a motherly met in order for us to function adequately and Pmanner! In my practice, I have come across healthily and to ensure we do not run into other many people who are very influenced by deficiencies too, such as a vitamin B12 international health educators, both deceased and deficiency. Protein literally means to come first and now active and who have decided to adopt pure it certainly needs to! Protein is essential for growth, fruit diets to their own severe detriment at very repair and maintenance of our body and, as such, is costly prices, and I feel that I must warn those a vital nutrient. It can be met perfectly well by whom I associate with to be very cautious as to how supplying ourselves with raw nuts, seeds and raw health information is interpreted and indeed vegetables (in adequate proportions). So too, must whether to take this information on board for their our mineral needs be met, and again this will own health. I am not in any way condemning a raw usually not be met by a fruit diet alone (certainly not on commercial fruit which tends to be of poor quality). Dr Vetrano, a highly- esteemed American hygienic practitioner has recently been warning raw-fooders to make sure My beautiful kitchen! they eat sufficient nuts and seeds By: Tone Lund Berle in their diets in order to meet their protein requirements and I applaud her for what she is doing. One notable, prominent and well- respected health educator and natural hygienist may have not only endangered, but also lost his own life in order to stick to his own ideals. We must take the time to study the diets of our closest relatives, and we will find that their are no primates in the wild who consume solely of fruits. This will generally give us a good indication of what our natural diets should comprise! If you would like more information visit: www.vibrancyuk.com
The semi-vegan Editor: Knut Caspari From the editor Contributors: Rebecca Burke This is my first issue. I hope you like it, and would like to help make Polly Buttons it even better. Sophie Christopher-Bowes Amanda Hawkins (page 19) Text: Knut Caspari Tone Lund Berle Liz Mackenzie ou may be surprised to learn that you can subscribe for free, but Pete Ryan the print cost is only 32p per copy. It actually costs more to post Dr. Gina Shaw Ishai Silencio Ythe magazine, than to print it! Sarah 2 But you may be wondering how it is funded? The funds for this issue, have come from the sale of the Norwegian books on page 29. This cannot Cover: last forever, but with a few supporters it can be extended a few issues. Janne Eikeblad If you liked the cover, you Be a supporter! might wish to visitt her By becoming a supporter you pay £7.50 for the next two issues. You website: natursamfunn.no choose if you want to receive a bundle or one copy of each issue. If you want a bundle, you can hand out the surplus copies to friends, foes, Address: libarys, veggie restaurants and so on. Knut Caspari, Longridge, Bankend Road, Write an article! Dumfries, I posted an ad on a notice board asking for articles and someone replied: DG1 4TP. “I would be interested in writing an article, I am always looking for new challenges! Can you send me some more information please?” Well, the E-mail: idea is that the readers write the articles. My role is to put the view points [email protected] into print, not to decide what is printed. Think of something you would like to read and write it yourself! The only thing that is important, as my Phone: spelling is poor, is to spell-check your article before you send it in. 01387 265 348
Printer: “What is your target-demographic?” Short Run Press Another question was: “What is the target-demographic?” I replied I had no time to think one up. (I am that busy!) Sadly the person felt he could Print run: not write an article without knowing it. (Which was just as good, as I 2000 prefer to read articles written for fun!)
Editing concluded: Word counts and deadlines, please! 26.9.11 I also had requests for word counts and deadlines. I deal with neither. I have published a magazine for long enough to know if you ask people to Copyright: write 100 words, they write 200. If you give them a deadline, they send If quoting from this in the article 3 days late. So please write something, but try and focus on magazine, please acknowledge the source making the article good rather than how many words you use. and do not distort the sense. Be a friend on Facebook! I will not bother with a web site for this magazine. What is the point for Published by: a printed magazine to have web site anyway? To connect with the readers, Knut Caspari this magazine has a facebook page: www.facebook.com/#!/pages/Vegan-magazine/208728409167172 This is a not-for-profit You are welcome to join. magazine without paid help. So if you would like to help, please do not expect to get paid! 3 Being 100% vegan
I have been vegan for over a year and a half now which contains by-products of factory farming. and during this time I have removed and Does this make me less of a vegan? I personally do replaced animal products within my diet, not believe so. By educating myself I am able to clothing, cosmetics and toiletries. make conscious choices, I am more aware of what my actions and money is supporting should I Text: Polly Buttons choose to use or purchase such items. I was also surprised to discover that rubber items y initial reason for changing my diet – so car, bus, bike etc. tyres often contain animal- came about after becoming aware of the based stearic acid to aid in their shaping process. Mhorrors committed by the poultry and Similarly fireworks also contain stearic acid but dairy industries. Since then I have gone on to you would not know which contain animal or plant- consider the two other main reasons people have based stearic acid without some research. This can for choosing a vegan lifestyle: often just be a search online or by contacting the manufactures’ directly. The essential steel, brake 1. A vegan diet is very healthy. By adopting a fluid and anti-freeze in planes and trains is also balanced vegan diet it has been documented that made using animals. Does that mean I should walk people can reduce their risk of obesity, heart everywhere if I am to call myself a vegan? This is disease, stroke and cancer. not a realistic option in my opinion. I do not have a 2. Veganism is also viewed as being “green” car and walk where I can but also get lifts with because less precious resources are used to produce friends or use public transport when travelling a plant-based diet than a diet which includes meat further afield. and dairy. Farming animals is also well-known for Popular hobbies contain animal products; gelatin its heavy contribution to water pollution, land is used in golf balls, bones appear in inks and degradation and deforestation world-wide. paints, hair forms artist brushes, intestines become guitar strings and animal skin become drum skins. Recently though I have come to realise that more Enjoy baking? One food item which sees vegans and more by-products of animal exploitation in unknowingly supporting animal exploitation is existence form many of the well-established items sugar. I had been vegan for nearly a year before I we have in our homes or depend on regularly learnt that some brands of sugar (white & brown) outside the home. Items which when adopting a use ash from crushed animal bones in filters to vegan lifestyle I am sure the majority don’t even refine the sugar. Vegans can confidently use organic consider. I realise now how naive I was – it is not unrefined sugar or agave syrup though. Animals are as easy as I once thought it would be to avoid also used in the manufacturing of computers and products which contain animals. So what are these photocopiers. I was personally very pleased to items I refer to? Well… discover that the inks used by my tattooist are Most plastics and adhesives such as shopping vegan because as with other inks and paints tattoo bags, cellophane packages and glue used for ink sometimes contains animal-sourced glycerine woodwork and musical instruments contain animal or crushed animal bones. There is also the huge fats or boiled animal tissue and bone. Buttons, arena of medicine, all of the drugs, gelatin capsules remotes, children’s toys, pens… millions of items, plastic lurks all around and contains animals! Fridges in addition contain Freon which is derived The Vegan Society has an online guide from animal fats. I often use carrier bags when I ‘Animal Free Shopper’ (also available to make impromptu visits to the supermarket or purchase as a book) which is very useful for sourcing animal-free items: healthfood shop and I also have wooden furniture www.vegansociety.com which is more than likely stuck together with glue
4 The semi-vegan and jabs that contain animals. I am well aware that to create something means the destruction of something else, but I cannot abide the suffering of any sentient being in such an unnecessary and exploitative process. Humans as well as animals are also exploited in horrific ways as capitalism and corruption continues to flourish. I believe we have lost touch with nature and the essential awareness that we are on a par with the other beings that inhabit the Earth. To respect them is both to respect ourselves and the Earth as a whole. Compassion should be at the heart of our existence. Given the level of exploitation which surrounds us, to make a difference can seem an overwhelming, even impossible feat. I believe though that everyone should be confident that they can make a difference to alleviate the suffering in the world and it is up to them to determine their own level of comfort in regards to what they can do. Living a 100% cruelty-free or vegan lifestyle in my opinion is not (currently?) achievable. Suffering is a fact of life but the exploitation of animals and people currently experienced can be improved by our choices. Start small, one little act or compassionate choice can have a considerable impact. You may inspire others through your actions or motivate yourself to do more in supporting those working towards positive change. I personally feel that education and communication are the best way to spread the message and initiate change. Talk to friends, family and colleagues. Express your views direct to the companies involved and write to your MP. Tell them how you feel. Your opinions matter and they really can have a positive impact.
Spare time on your hand? Write an article! The semi-vegan Building the perfect vegan
During this series we’re going to go into the details of training, diet & recovery in some detail. You have options. If you don’t want to know the ‘whys’, then you can just follow along with the example at the end, but if you want to know why things are as they are, then reading the first part will explain that.
Text and photos: Pete Ryan Dip ISSA CFT SPN
o let’s start with diet & getting a healthy body through nutrition. Your diet will depend upon Syour lifestyle more than any other factor. The more active you are, then more you will need to consume. It will also be affected by your genetics, the climate, stress & other factors. Obviously we can’t cover all of those in details, but there are ways to make general, broad statements Firstly whole foods are the best way to eat the majority of your food. Having some raw food everyday will also be helpful to your goals. Eating whole foods will help control total calories eaten & they will also help get all the trace nutrients you can miss if you’re eating processed foods. trying to lose fat it ‘switches off’ the fat utilisation Next up is water. For those who wish to lose fat system & starts storing energy as fat. That’s right, if or are training, or even who wish to think clearly you are dehydrated you will store more fat even water plays a vital role. If you are even slightly eating the same calories! For those doing exercise dehydrated then several things happen. For those dehydration limits performance, so you can do less
An example of a meal plan:
Breakfast Lunch Evening meal Porridge (add in ground flax Bean salad Buckwheat pasta, tempeh & seeds AFTER cooking, you Piece of fruit steamed veggies can also add protein powder if Mug of herbal tea Piece of fruit you are a strength athlete) Mug of herbal tea Mug of herbal tea Mid-afternoon DHA pills B12 pill, multi vit/min pill, Handful of nuts vitamin D pill Glass of rice milk Supper Sandwich or protein shake Mid-morning Glass of almond milk Whole grain humous sandwich Glass of oat milk
6 The semi-vegan & what you do has less of a positive effect on the sea critter (they’ve eaten the algae, so why not get body than it should. Finally even mild dehydration it directly from the source). adversely affects the brain both directly by not To soya, or not to soya that is the question! Well having enough fluid & indirectly by causing the that would be question if you believed the scare release of stress hormones (being dehydrated is a mongers on the net who rely on your lack of stress on the body), so it gets a ‘double whammy’ knowledge to frighten you into avoiding what is of bad effects. basically a normal bean. There are some things to There are a few supplements I recommend. I watch out for in soya it can affect iodine uptake, so recommend these to everyone whether vegan, if you are low in iodine then you could slow your veggie or meat eaters. First up is B12. You don’t thyroid (personally I have a small amount of kelp need it every day, but the pill is so cheap I suggest powder daily, you only need a quarter of a teaspoon that getting into a habit is a good thing. Next up is to get all the iodine you need). Soya does not vitamin D. In the UK probably the majority of feminise males. This is a complete myth – they people have sub-optimal levels, so taking some have taken extreme animal experiment results & vitamin D is best. I suggest 1,000 IUs for smaller used them as ‘proof’ of effect, this is absurd! It’s people, 2,000 IUs if you are normal or larger. Some like taking mother’s milk, filtering out all the people need more, but I suggest you have a vitamin oestrogen, force-feeding a male the concentrated D test – make sure it’s a test for calcidiol (25- hormone & then when he develops female hydroxyvitamin D – abbreviated to 25(OH)D), as characteristics saying “see mother’s milk feminises that’s the active form. Recently it’s been found that you!” it is a silly idea. Personally I eat tofu, tempeh mushrooms exposed to ultraviolet light produce & soya milk on occasions, but I do avoid soya high levels of vitamin D & are starting to be sold in protein powder, not because it’s bad, but because I stores right now. Vegans need to buy vitamin D2 as eat soya, so prefer to get a pea, rice or hemp protein vitamin D3 is nearly always from animal sources powder just for variety. So, treat soya like any other (there is one manufacturer on vegan D3 so it is food, don’t binge, but don’t starve rather than eat it. possible to get D3 that is vegan, just rare). The final I think we’ve covered enough of the background, necessity is an omega-3 fatty aid source. This is the so now let’s get onto an example of a meal plan. one essential fatty acid that people are generally (See box below.) I believe the average size male low in. Commonly found in flax seeds, walnuts & should eat about 6 times a day, the average female hemp seeds. One of these should be consumed about 5. For smaller people you may want to eat daily. Having 1 tablespoon of ground flax seeds, a less frequently or meal sizes will be too small to handful of walnuts or 2 tablespoons of hemp seeds satisfy. eaten first thing in the morning will generally be If you need any further advice or help, feel free enough, but I do suggest that most people add a to contact me. As well as being a personal DHA supplement in the evening just as insurance trainer & massage therapist I am also a fully (& as necessity for pregnant women, athletes, the qualified clinical nutritionist, so can help you with any issues you are likely to face. Reach me elderly & those on restricted calories). Choose one via the web site: www.veganbodybuilding.org from an algae source, not from fish, krill or other
The semi-vegan 7 Our organic journey
Following a Permaculture course on the Isle of Man 2008 the decision was made, that when we got back home we would get an allotment with the intention of growing food. Especially herbs and flowers for home use. This venture did not start straight away, as we moved house from Evesham to Abingdon, Oxfordshire.
Text and photos: Sophie Christopher-Bowes
nce we had settled down we then put our name on the mailing list and then waited. OBut in the mean time read lots in books and did research on the internet. Our window sill in the kitchen came in very handy for growing herbs especially in winter months, we regarded this a small scale miniature ecosystem of which we are the chief wardens. We kept the herbs tidy and healthy, even learning the Latin names of the herbs which also give use a sense of pride and achievement. Months went by and we still did not hear anything from the council about a allotment space. Then in the winter of 2009 we had a call from John that a half plot had come available. Hooary!!! Once the site visit was completed we marked out our plot, with a couple of sticks. The land itself was very over grown and we knew that first we would need to conduct a full site survey. We followed the Permaculture Design consideration that we had learnt on our Permaculture Design course. The consideration were size, security, physical challenges, on site resources, potential catastrophes, plans and drawings, know problems (e.g. local knowledge), level of food self sufficiency required, privacy, water catchment, soil condition, water. Before any work ie. clearing the site could be done we did the following:
1. Information gathering – observation and collecting data this was carried out at different times of the day and during the week and weekends. 2. Analysis phrase – reflecting, examination and collecting data, recognizing patterns. Discussions
8 about what food we wanted to grow, where would which at a later stage we identified. plots be place, where was the sun highest in mid Couch grass was identified which a persistent afternoon. and invasive weed. Burying or turning couch grass 3. Design phase – determining strategies, re- will not get rid of it, the roots spread and shoots will organisizing and placing elements in the system. reappear. Digging the roots of couch grass is Zoning and sector planning. This is where we HARD work they are dense and bind even the would need to do a design of where we would like lightest soils. The couch grass grows extremely to place our shed, polytunnel, compost bin… quickly. 4. Management phrase – how are we going to We decided to use a non chemical clearance for manage it? We had to think about holidays, the couch grass. weekends away, how much time did or could we We cut the site to 2cm high and used a have for the allotment, festival season, business to neighbour’s strimmer and also a scythe. We then run, other commitments. dug the soil using a fork and not a spade as this helps keep non –rotovated lower roots of the couch Our allotment was full of weeds but at this stage we grass uncut and easier to remove in long strips. We had no idea what they were, we also had a lot of had to make sure that all of the couch grass had clay in more than half of the site, with areas been remove we hand picked this out, pretty back becoming very water logged almost to the point of breaking stuff so we made sure that we took plenty wellingon boots getting stuck knee deep. We also of breaks. This method had to be continued over learnt that the site does flood and has done in the months to make sure that it was all removed. past on a number of occasions, with most people But remember if you already have a garden, losing their main crops. allotment or just a small balcony, you can try So we had to start right at the beginning we did growing winter lettuce: not have access to a local map but used the existing landscape features, contours and also looked at Mizuna – oriental lettuce with mild flavour. what other gardeners had been doing. Valdor – large solid hearts puts up with poor weath- We knew that we would only grow vegetables er. and fruit that were organic but also to look at the Winter Density – sweet and dense, crops in early idea of companion planting. spring. In November on a cold morning we started Winter Marvel – cold resistant. clearing the site; slowly we dug and dug out weeds Until the next time…
The semi-vegan 9 Where do you get your protein from?
This will strike a chord with many vegans and nutrients they are getting? Do they assume that for that matter vegetarians. You sit eating your because they have downed a milkshake and eaten a dinner at work, or in a restaurant with friends steak they are healthy in every way? Of course they and this question is asked. Indeed when I first aren’t. Have they been eating carbohydrates as announced my decision to become vegan the these are vital to energy. What about fibre? Fibre is very first question a colleague asked me with an incredulous look on her face was “Where will essential for the healthy workings of our digestive you get your protein and calcium from?” systems, it can help reduce blood cholesterol studies have shown. It has also been found the Text: Rebecca Burke average American only consumes 14g fiber a day when the recommended amount is somewhere ou could ask the same sort of questions to around 35. anybody who chooses to follow a particular Maybe I could turn the line of questioning around Ylifestyle and way of eating. If somebody on my colleagues next time they ask. Turn that embarks on the Atkins diet do people ask them meddling self-righteousness back onto them. Here where they get their carbs from? It also insults our are some of the questions I could fire at them when intelligence. I can understand if a young child they are trying to eat their lunch: decided to give up meat on a whim or to copy a “How much fibre was in that greasy Asda friend, it would be reasonable to check that child Quiche?” understood what they were doing. But I am an adult “Was there folic acid in that rubbery Chicken my friend! Thirty five years and counting! I have Shish?” access to books and the internet, I have done my “Did that bottle of Lambrini contain one of your research! five a day?” I value my health and would never jeopardise it Is it not considered etiquette to actually leave by just cutting out a food group and not bothering people alone when they try to eat, and live and let to see how I could replace it. That is why I looked live? Or at least to google stuff before asking into soya products, looked at vitamins and questions – a simple question typed into a search minerals, and also looked around in shops and engine “Other sources of protein than meat” would online to see where I could buy stuff. I do of saved the Spanish Inquisition would it not? They admittedly get annoyed if I see messages on vegan can’t seem to fathom why you’ve made the forums that go something like this: transition, some people have become almost irate “I’ve decided I want to be vegan. I am trying to and overly defensive when I say I’m vegan. Is it lose weight and heard it’s healthy, thing is I dunno guilt? what I can eat. I really miss burgers and cheese. Part of me wants to educate them. To furnish their I’ve only eaten crisps and bread today.” questions with full responses and enlighten and The common misconception is that vegans must inform them. The other part of me wants to use live on junk food, chips etc because there is nothing sarcasm in my replies. When I am asked “So what else for them to eat. Hang on a minute! Peruse the do you eat?” I am tempted to reply “Actually aisles of any supermarket – how much of them are nothing. I go without food I am a medical miracle, occupied by meat and dairy? What about the a freak of nature in every way!” I wonder if perhaps endless choices in the fresh fruit and vegetable they would actually believe me. section. The aisles extensively furnished with When I am at home I cook a wide variety of beans, pulses, nuts, rice, pasta? Many of these are meals. Rather than being “fussy” as many people staple foods. If they weren’t designed to sustain would presume I love food! Some meat eaters may people why are they sent over to Africa instead of turn their noses up at many types of vegetable, there hotdogs and pizzas? really isn’t a vegetable I don’t like. I enjoy chilli, all How many meat eaters generally think about the herbs and flavourings, all types of rice, pasta,
10 The semi-vegan beans, lentils – hardly fussy at all! I can cook lovely smokers. The classic story will be “I went vegan vegan delights in my own home, eat a three course once but I got really ill and had to go back to eating meal with about 10 different types of food in. If I go meat. In fact my doctor told me to eat some steak to to a veggie restaurant there is a vast array of choice. get my iron up and some cheese as my calcium All sounds wonderful doesn’t it? Except when I levels were so low.” It makes veganism sound like am faced with the family meal situation. Cut to a a risky lifestyle choice one best abandoned at the scene around a table in some Beefeater type first sign of ill health. Well pardon me but what the restaurant. Nothing on the menu I can have – it’s blazes were these people existing on? Tomato either steak and chips, chicken and chips, burger ketchup sandwiches?! and chips, pie and… you get the drift. Yet vegans I am happy to say that since going vegan my are seen as not having variety! Major LOL! The health has improved! I feel healthy, my hair is long confused face of the waitress when I ask if they my nails grow so long I have to file them down. My have anything suitable. If I am lucky then I may get skin I am told is good and I feel good inside and a mixed salad, a bowl of chips or some pasta in out. Hardly the picture of a malnourished imp tomato sauce. Pasta Neapolitana or whatever other living on spaghetti hoops that y’all carnivores fancy name – pasta in tomato sauce. would love to see is it? Others around the table observe this with wry I am tired of justifying my lifestyle to anyone. comments and inner thoughts of “Why would she It isn’t even what I call a lifestyle it’s just WHAT want to choose not to eat meat or dairy look at all I DO! I don’t think about not eating meat or dairy the things she’s missing!” Thus perpetuating the anymore than I think about brushing my teeth it myth of the unhealthy, undernourished, odd, sado- just happens. It really isn’t anyone’s business what I put in my mouth. It has nothing to do with masochistic person who has chosen to no longer eat anyone what I eat or why?! So the next time cheesy chips and Dairy Milk. Yet that is not seeing someone looks at me in dopey bewilderment, the whole picture is it? If only these people could carcass meat dangling from their confused ill- see me at home! informed lips and barks silly questions at me, I Another way of carrying on the stereotypes of will mimic them and do the same! “What have why it’s bad to be vegan is the typical tale of a you got there?!!!!” “What are you eating?” reformed vegan. Yes… just as irritating as reformed “Eurgh what’s that?!” It’s food – that’s what it is! Healthy, vegan, scream-free food!
The semi-vegan 11 1. Melt some cocoa butter… 2. Prepare some cacao butter. Home made raw choco snacks How I made my first raw chocolate with lucuma, cocoa butter, coffee beans, hemp and pollen granules. Text and photos: Ishai Silencio
4. Get some natural honey, still in it’s comb.