Free vegetarian book to download

I was delighted to find this free to download 16-page booklet called Go Vegetarian on the Asutralian Vegetarian Society website.

This is an ideal read if you are considering going veggie or simply want to check that you eating the right things.

The site also has a forum if you fancy chatting to other vegetarians and wannbe veggies in Oz.

I'll be updating my blog with details of any other lovely vegetarian freebies I can find.

Let’s talk about vitamin B12

Victim B12, or cobalamin as it’s also called, is very important to keep your body functioning. All of the B vitamins, including B12, help to convert food into fuel in the human body. In other words, they give you energy.

Not having enough B12 can cause something called pernicious anaemia, also known as B12 deficiency.  

What else does B12 do?

It helps the brain and nervous system to function normally. B12 also has a vital role in the formation of blood and the metabolism of every single cell of the body.

How do I know if I have a B12 deficiency?

Here’s a list of symptoms -

1. You may feel tired and lethargic all of the time.
2. You may get headaches
3. You may have a reduced appetite.
4. You may suffer from palpitations (feel your heart thump in your chest)
5. You may have a sore throat or tongue
6. You may also suffer from nerve damage. This is called B12 neuropathy and it may affect your movement and sensation, especially in your legs. You may get some numbness and tingling in your toes and fingers.
7. You may look jaundiced (have a yellow tinge to your skin and around your eyes).
8. You may get confused and forgetful.
9. You may feel depressed.
10. You may also suffer from diarrhoea.

FACT - There is also evidence that people suffering from Alzheimer’s are deficient in B12

Note – as these symptoms apply to many different ailments, you need to see your doctor about a diagnosis. You also may not have all of the symptoms.

How is B12 deficiency diagnosed?

The levels of the vitamin in your body can be measured using a blood test.

Why would anyone be deficient in B12?

1. Because their diet doesn’t include enough B12. Note – it’s a myth that just vegetarians and vegans can be deficient in B12.
2. Because their body can’t absorb B12 properly. This means that no matter how much B12 containing foods they have in their diet, they will be deficient. In their case they need medications to help them absorb B12. To determine whether your body can absorb B12, a simple blood test is needed.
3. They take anti-acids like which stop the body absorbing B12.

How is B12 deficiency treated?

If lack of B12 in your diet is the problem then you will be asked to change your diet to include foods with B12. You may be referred to a dietician or asked to take B12 supplements.

If your body lacks the ability to absorb B12 properly, medication will be needed as you may have pernicious anaemia whereby the body is unable to absorb enough B12 into the gastro gastro-intestinal tract.

Do vegetarians need to worry about B12 intake?

Vegetarians who don’t eat eggs or dairy should follow the same advice given to vegans. Namely that they eat B12 fortified foods and take supplements.

What are the best sources of B12 for vegans?

1. Supplements – The Vegan Society recommends that vegans all take supplements, as well as fortified foods.
2. Many cereals are fortified with B12.
3. Many soya (soy), rice and oat milks may also have B12 added
4. B12 can also be found in energy drinks
5. Yeast flakes that are fortified with B12 can be used in soups, stews and toppings.

Read more about B12 for vegans at http://www.vegansociety.com/lifestyle/nutrition/b12.aspx

Note – none of the advice given in this piece is any substitute for proper medical and dietary advice.

There's something fishy about soft drinks

It may sound crazy, but if you’re avoiding consuming animal by products, you may also have to avoid some soft drinks. Because some soft drinks that are NOT suitable for vegetarians (and vegans)

Some drinks contain colorants that use animal products, like cochineal, which gives drinks a reddish and pinkish colour.

For example, Fanta used to be on the not suitable for vegetarians list because it may have contained traces of fish gelatin (gelatine). Nice eh? Now that’s changed and Fanta is suitable for vegetarians and vegans.

If you want to see what other Coca-Cola drinks are not veggie friendly, see their list. 

The great news for those who love Scotland's unofficial national drink, is that Barrs Irn Bru is suitable for vegetarians and vegans. Thanks to David Scott for getting that info.

For those who like to ride the bull, drink Red Bull the good news is that the Taurine is synthetic and is manufactured in a lab. It doesn't come from the stomach bile of animals. Don't believe me? Here it is in black and white - the Taurine in Red Bull

If you're unsure whether a drink is animal free, many manufacturers have vegetarian and vegan lists - if you can find them on the sites that is!

Note – I will be adding lists of things that are suitable for vegetarians and vegans as soon as I find them.

Things I've learned whilst writing Living Cruelty Free

Writing Living Cruelty Free has been at times a distressing experience. I've had to research some things that were so upsetting I've had nightmares and wished that I could unlearn these things.

Things like what goes on in puppy farms, the shocking way that children are treated in Third World countries where they are taken advantage of by the suppliers to the big store chains to make things like clothes and toys, the appalling ways that animals are treated to make so called delicacies like veal and Foie gras.

There is one thing that I have come to realize whilst writing the book -

The countries with the shocking human rights records like China, are the ones with the worst animal abuses.

Could there be a link between human cruelty and animal cruelty? There definitely is. That's why in order to create a kinder, more compassionate world, we need to look out for each other and animals.

The other thing I have learnt is that we can never stop fighting for both human and animal rights, because there are so man people and animals who need our help.

How you can change the world

“How wonderful it is that nobody need wait a single moment before starting to improve the world.”

Anne Frank

Anne Frank wasn't just one of the bravest people to ever live, she was also one of the smartest because she was right when she wrote the above.

We can change the world and we can do it one small step at a time.

You don't believe me?

Here's an example - ducks and geese are being forced fed by having a metal tube shoved down their throats to make Foie gras until their livers expand several times their normal size.

What can you do about it?

Maybe you are a vegetarian or vegan who wouldn't eat dead animals anyway. So, what can you do to change things?

Make sure anyone you know is made aware of what Foie gras is so they will never eat it. What happens then is that if even just one person listens that will be one less person eating this cruel food.

If you are a meat eater, you can say that you will never eat this so-called French delicacy and tell others what it is so they won't either.

Education is the key, because how many people who eat these things know about the cruelty involved? Some people may know, but them all? No way. It's not like theforce feeding of animals is done out in the open because it's nothing to be ashamed of. No, it's done in secret well away from people's eyes.

Less people eating Foie gras means less animals suffering.

How to change the world...
The key to changing the world is to start small. This won't leave you frustrated and angry that you can't stop all cruelty, because no one can.

Why not try it today.

Think...what do I want to change?
Ask yourself...how do I do that?
Remember...a world free of cruelty begins with you by you now knowingly participating in it by buying products where animal abuse is involved and where people are not paid fairly for the goods they produce.

In my books, The Greatest Guide to Living Cruelty Free, there will be loads more ways that you can change the world and make it the more compassionate place we all want it to be.

6 Selfish Reasons to go Vegetarian

You will be making a real difference to yourself and others if you go vegetarian -

Be a hot vegetarian

1-Vegetarians are less likely to be overweight than non-veggies.

2-Vegetarians are less likely to get certain diseases like cancer and heart disease. This is because meat takes longer to digest and is full of saturate fat.

3-You will be able to look into the eyes of a cute lamb and feel no guilt that you'te having lamb for dinner.

4-It shows others that you are a compassionate human being, capable of independent thought - and not one of lives drones who follows the crowd and does something just because everyone else is doing it.

5-Vegetarian hot dogs taste way better than meat ones. My dog will scoff the veggie ones, but he'll shun the other ones. Meat eating friends also prefer the taste.

6-There's a lot of hot vegetarians out there. Maybe you can bag one. You won't if you eat meat. Well, what vegetarian would want to snog someone tasting of a Big Mac?