This is the audio recording of Nick Pendergrast's talk 'Living a Healthy, Cruelty-Free Lifestyle'. This talk gives practical advice on how to eat a healthy diet without any animal products. It also includes some other actions we can take beyond our diet to oppose cruelty to animals. You can see the article based on this talk, which gives links to further information, here: http://veganperth.org.au/why-vegan/for-your-health/ You can access the Vegetarian Starter Kits referred to throughout the presentation here: http://pcrm.org/health/diets/vsk/vegetarian-starter-kit This talk was recorded at ARA' s Cruelty Free Festival in November 2012: http://crueltyfreefestivalwa.org.au/presenters/nick-pendergrast-2012-presenters/ This talk was also featured on episode 20 of Progressive Podcast Australia: http://progressivepodcastaustralia.com/2012/12/31/vegan-powers/

1. LIVING A HEALTHY,
CRUELTY-FREE LIFESTYLE
Nick Pendergrast

2. Part 1
HEALTH BENEFITS OF A
PLANT-BASED DIET

3. THE CHINA STUDY
 6 500 Chinese people.
 367 facts about their diet.
 „People who ate the most animal-based
foods got the most chronic disease ... People
who ate the most plant-based foods were the
healthiest and tended to avoid chronic
disease…‟
 Increased animal products = increased
cardiovascular disease, cancer and diabetes.
Google: The China
Study

4. CHOLESTEROL
 Only found in animal-based foods.
 Health risks.
 Plant-based diet dramatically lowers the risks
of heart disease, cancer, and strokes
(Physicians Committee for Responsible
Medicine).
 Clip: Bill Clinton‟s vegan diet.
Source: PCRM Vegetarian Starter Kit

5. Part 2
HOW TO EAT A HEALTHY
PLANT-BASED DIET

6. THE NEW FOUR FOOD GROUPS
 Eat a variety of foods.
Source: PCRM Vegetarian Starter Kit

7. Vitamin C with iron-rich foods
will increase absorption
LEGUMES

8. BUY A VEGAN COOKBOOK
 Many cookbooks
available at PAWS
(www.paws.org.au) and
online.
 Can‟t afford a
cookbook?
 Recipes in your
Vegetarian Starter Kit.
 Free recipes online.
 www.vegweb.com
 www.ara.org.au
 Google.
 Don‟t use a recipe at all!

9. BALANCED MEALS
Google: Vegan outreach guide to cruelty-free eating

10. BALANCED MEALS WITHOUT RECIPES

11. B12
 Important but easily resolved issue.
 Long-term.
Google:
Uproar
store
Google: Cruelty free shop b12

12. Part 3
EATING OUT

13. VEGANPERTH.ORG.AU

14. EATING AT OTHER RESTAURANTS
 Chinese/Thai:
 Look for vegetarian/vegetable section.
 Ask for no egg/seafood products.
 “Pure vegetarian”.
 Indian:
 Order a vegetarian dish.
 Ask for no dairy products eg ghee, yoghurt.
 Italian:
 Pizza without cheese, lots of vegetables instead.

15. Part 4
MAKING THE SWITCH

16. IS VEGANISM HARD?
 Initial adjustment.
 www.veganperth.org.au
 Becomes “second nature”.
 Gets easier as time goes on.
 Gradual approach eg 1,2,3 Vegan!

17. I MISS…

18. SONG: VEGAN MYTHS DEBUNKED

19. Part 5
BEYOND DIET – OTHER ACTIONS TO TAKE
AGAINST ANIMAL CRUELTY

20. CLOTHES

21. EXPERIMENTATION

22. ENTERTAINMENT

23. COMPANION ANIMALS
 „Never buy an animal
from a pet shop, a
classified ad, over the
internet, or as a
present. Adopt, don‟t
shop: every dog bought
or bred means a shelter
dog dead‟ (Animal
Liberation New South
Wales).

24. FURTHER QUESTIONS/INFO
 Veganperth.org.au
 Search: „VeganPerth.org.au‟ on Facebook,
@VeganPerth on Twitter.
 The Vegan Easy Challenge: veganeasy.org
 Ara.org.au
 Search: „Animal Rights Advocates Inc.‟ on
Facebook, @AnimalRightsAdv on Twitter.
 nick@ara.org.au
 www.progressivepodcastaustralia.com