Making the change

Congratulations – you're going vegan! Whether you want to improve your overall health, lose weight, show compassion for animals, help the environment or the planet… a vegan diet is the kindest diet.

The best place to start is by signing up to Viva!’s 30-Day Vegan. We offer non-stop support to everyone who wants to try changing their diet. It’s free and all you have to do is sign up!

Going vegan will save animals and improve your health and energy, if you love food and love life, why not give it a go?  Our Viva! 30-Day Vegan team will hold your hand by offering support, hints and tips – sign up today – it’s all FREE!

What do you get?

A daily email bulletin will bring 30-day Vegan participants whole heap of things to make life easy. You will get recipes for:

  • Breakfast
  • Lunch
  • And TWO delicious dinner recipe options
    • one cooked from scratch
    • one based on supermarket convenience foods
  • A nutritional tip
  • A celebrity quote to inspire them
  • On-line cookery demos by Viva! people – from 11-years-old to…. ancient
  • A weekly shopping list - based on ingredients that might be new to them
  • A link to Viva!’s FREE L-Plate Vegan guide, with dozens of read-made food ideas
  • A link to Viva!’s FREE Vegan Recipe Club, with hundreds of tested recipes
  • Email hotline to our food and health team
  • Plus a dollop or two of inspiration!

"I loved Tony’s Hotpot – and also the tomato salad as it was really tasty but quick and simple. I loved all the recipes I tried and it was great to see how much variety it is possible to have. I found it really helpful to get all the advice on quick meals and snacks to buy that are vegan as I hadn't realised so many things are vegan anyway. It helped me to see that it's still possible to eat a vegan diet when you are in a rush! It is a great idea and I'm sure it must help many people to become vegan." Vicki Delaney

"Absolutely brilliant, more people should try it it's a brilliant way for people to try a new way of eating without having to spend out on expensive cook books before knowing whether they will stick to it or not.  Thank you for helping us discover a new way of enjoying food and getting the most out of everything we use." Emilie Thomas

"I would like to say well done to the 30 Day Vegan campaign - you have opened my eyes to a new way of living, one where I can truly say that I am an animal lover and no animal shall suffer in order for me to live my life." Lisa Noon

Sign up at www.viva.org.uk/30dayvegan

 

 Viva!Health’s top 10 hot tips to help you go vegan and stay vegan!

  1. Switch today! Swap meat, fish, eggs and dairy foods for healthier plant-based options including fruit and vegetables, wholegrains (wholemeal bread, wholemeal pasta, brown rice, oats), pulses (peas, beans and lentils), nuts and seeds.

  2. Switch to healthier plant-based fats. Omega-3 fats protect your heart. Flax seed (linseed) oil is an excellent source. Keep it in the fridge and add to dressings, sauces and cooked food only as heating destroys its beneficial properties. Other sources include walnuts, soya beans, rapeseed and hemp seed oils. In oily fish, pollutants such as mercury, polychlorinated biphenyls (PCBs) and dioxins may outweigh any potential benefits. (See Fish-Free for Life).

  3. Fabulous fibre! Fibre from fruits, vegetables, pulses and wholegrains lowers blood pressure and cholesterol. 10 grams of fibre a day reduces the risk of heart attack by 14 per cent and the risk of dying from heart disease by 27 per cent. A medium-sized apple contains around 3.0 grams of fibre, a slice of wholemeal bread contains 1.5 grams and a small portion of broccoli about 2.7 grams.

  4. Get your 5-a-day. Eat at least five portions of fruit and vegetables a day – aim for 8-10 portions a day – the more the merrier! Not just for the fibre but for the disease-busting antioxidants vitamins A, C and E. These can boost heart health as well as protecting against cancer and other diseases. Choose brightly-coloured varieties to optimise your antioxidant intake: sweet potato, purple sprouting broccoli, red cabbage, asparagus, curly kale, blueberries, raspberries and avocados.

  5. Include soya foods. 25 grams of soya protein per day can lower cholesterol levels. A 250ml glass of Alpro soya milk (blue carton) contains 9.3 grams of protein and 100 grams of Cauldron Organic Tofu contains 12 grams. (See The Soya Story).

  6. Maintain a healthy weight. Obesity affects around one in four adults and around one in five children in the UK. A waist measurement of more than 88 cm (35 inches) in women and 102 cm (40 inches) in men increases the risk of heart disease and diabetes. A vegan diet can help weight loss and losing just a few centimetres from your waist can significantly lower your risk of heart disease. (See The V-Plan Diet.)

  7. Take regular exercise. Lack of physical activity raises the risk of heart disease. A well-balanced vegetarian or vegan diet, coupled with regular exercise (even if it’s just a gentle activity such as yoga or Tai Chi), can help shed those excess pounds! Set yourself a daily target of 10,000 steps and walk your way to health and fitness.

  8. Cut out the salt. A high salt intake can increase blood pressure. The government recommends no more than 6.0 grams per day for adults. Use fresh herbs and spices to flavour your food and get rid of the salt-cellar – your taste buds will adapt very quickly.

  9. Boost your B vitamins. Make sure you get enough folate (folic acid) and vitamins B6 and B12. If you don’t, levels of the amino acid homocysteine can increase and cause health problems. Folate and B6 are available in yeast extract, green leafy vegetables, pulses (peas, beans, lentils), wholegrains (wholemeal bread, wholemeal pasta, brown rice, oats), nuts and fortified breakfast cereals. B12 is found in fortified foods including yeast extracts, soya milks, breakfast cereals and margarines. (See the B12 fact sheet).

  10. Learn healthy ways to chill out! Take time out to relax, but don’t smoke (smoking is a major risk factor and stopping can halve your risk of CVD after just one year) and cut back on the booze. Too much alcohol increases the risk of CVD and certain cancers. Avoid binge drinking.