[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:03.54,0:00:07.94,Default,,0000,0000,0000,,When you first go Vegan, it can seem\Noverwhelming figuring out what to eat.
Dialogue: 0,0:00:07.94,0:00:11.93,Default,,0000,0000,0000,,The idea of finding new recipes and\Nchecking labels appears daunting.
Dialogue: 0,0:00:11.93,0:00:15.00,Default,,0000,0000,0000,,but it's much easier than you'd think.
Dialogue: 0,0:00:15.00,0:00:18.58,Default,,0000,0000,0000,,Regardless of how healthy you want to be,\Nhow much money you have to spend or
Dialogue: 0,0:00:18.58,0:00:22.77,Default,,0000,0000,0000,,wherever you are in the world, there are \Nalways plenty of things to eat as a Vegan.
Dialogue: 0,0:00:22.85,0:00:26.03,Default,,0000,0000,0000,,Although I personally eat a diet rich in\Nwhole foods like fruits, vegetables,
Dialogue: 0,0:00:26.03,0:00:29.57,Default,,0000,0000,0000,,beans, potatos and rice, the animals\Nand the planet don't care what you
Dialogue: 0,0:00:29.57,0:00:31.86,Default,,0000,0000,0000,,eat as long as you aren't harming\Nand destroying them.
Dialogue: 0,0:00:32.46,0:00:33.77,Default,,0000,0000,0000,,Just bare in mind that you will be
Dialogue: 0,0:00:33.77,0:00:36.78,Default,,0000,0000,0000,,much healthier eating a diet rich in whole\Nfoods and you won't feel your best if you
Dialogue: 0,0:00:36.78,0:00:40.99,Default,,0000,0000,0000,,are undercarbed and undernourished. One\Nof the most important things for Vegans,
Dialogue: 0,0:00:40.99,0:00:44.08,Default,,0000,0000,0000,,especially new Vegans, is to understand \Nthat the whole plant foods are much less
Dialogue: 0,0:00:44.08,0:00:47.99,Default,,0000,0000,0000,,calorically dense than animal products. If\Nyou undereat you will feel weak and dizzy
Dialogue: 0,0:00:47.99,0:00:50.48,Default,,0000,0000,0000,,and making this mistake can often\Ndiscourage people from living
Dialogue: 0,0:00:50.48,0:00:54.09,Default,,0000,0000,0000,,compassionately. Therefore it's important\Nto ensure that you consume enough
Dialogue: 0,0:00:54.09,0:00:58.03,Default,,0000,0000,0000,,calories for your age, size and activity\Nlevel. It's often a good idea for new
Dialogue: 0,0:00:58.03,0:01:01.46,Default,,0000,0000,0000,,Vegans to use websites or apps like\NCronometer to make sure that they're
Dialogue: 0,0:01:01.46,0:01:03.68,Default,,0000,0000,0000,,eating enough for the first week or so.
Dialogue: 0,0:01:03.68,0:01:07.63,Default,,0000,0000,0000,,For breakfast there are many cereals that\Nare Vegan. Use a dairy free milk and add
Dialogue: 0,0:01:07.63,0:01:11.32,Default,,0000,0000,0000,,things like fruits and nuts. Oatmeal is\Nalso a great option and tastes great with
Dialogue: 0,0:01:11.32,0:01:14.08,Default,,0000,0000,0000,,cinnamon and fruit like raisins, \Ndates, apples and bananas.
Dialogue: 0,0:01:14.61,0:01:18.77,Default,,0000,0000,0000,,Toast or bagels are another option. You\Ncan top these with jam, fruit, nut
Dialogue: 0,0:01:18.77,0:01:22.84,Default,,0000,0000,0000,,butters, hummus, guacamole, dairy free\Nbutter, Marmite, tofu scrambles or even
Dialogue: 0,0:01:22.84,0:01:26.07,Default,,0000,0000,0000,,do a full Vegan fry-up with scrambles,\Nbeans, mushrooms and Vegan sausages
Dialogue: 0,0:01:26.07,0:01:27.14,Default,,0000,0000,0000,,and bacon.
Dialogue: 0,0:01:27.14,0:01:31.04,Default,,0000,0000,0000,,A fruit based breakfast is perfect for \Nstarting the day energised and hydrated.
Dialogue: 0,0:01:31.04,0:01:34.51,Default,,0000,0000,0000,,You can have a fruit monomeal with just\None fruit and you can make fruit salads,
Dialogue: 0,0:01:34.51,0:01:37.92,Default,,0000,0000,0000,,smoothies, ice creams and juices are also\Ngreat for accompanying something like
Dialogue: 0,0:01:37.92,0:01:41.55,Default,,0000,0000,0000,,cereal. But remember to base your meal off\Nof calorically dense fruits like dates,
Dialogue: 0,0:01:41.55,0:01:45.89,Default,,0000,0000,0000,,bananas and mangoes. These fruits can make\Nup a meal or as it's not easy to make a
Dialogue: 0,0:01:45.89,0:01:48.09,Default,,0000,0000,0000,,meal out of something like berries.
Dialogue: 0,0:01:48.09,0:01:52.50,Default,,0000,0000,0000,,For lunch, bread based meals are very \Npopular. Using fillings like salad, hummus
Dialogue: 0,0:01:52.50,0:01:56.18,Default,,0000,0000,0000,,and avocado you can make all kinds of \Nsandwiches, burritos, pittas and wraps.
Dialogue: 0,0:01:56.51,0:01:59.86,Default,,0000,0000,0000,,You can also make great pizzas too.\NAnd you can also have pasta salads,
Dialogue: 0,0:01:59.86,0:02:03.47,Default,,0000,0000,0000,,potato salads, couscous salads and quinoa\Nsalads for lunch.
Dialogue: 0,0:02:03.98,0:02:07.58,Default,,0000,0000,0000,,For dinner you can make a Vegan quiche, a\Nstir-fry with wheat or rice noodles and
Dialogue: 0,0:02:07.58,0:02:12.37,Default,,0000,0000,0000,,potato wedges, curries and chillies with\Npasta, mash or noodles. You can have Vegan
Dialogue: 0,0:02:12.37,0:02:16.65,Default,,0000,0000,0000,,burger or fish products with chips. Pasta \Nbakes, potato bakes and all kinds of
Dialogue: 0,0:02:16.65,0:02:21.05,Default,,0000,0000,0000,,soups. You can make stuffed peppers or\Nmushrooms, spaghetti bolognese and
Dialogue: 0,0:02:21.05,0:02:26.49,Default,,0000,0000,0000,,sheppard's pie. Vegan sausages, mash and \Nveg are great and Vegan pizza is amazing.
Dialogue: 0,0:02:26.49,0:02:29.91,Default,,0000,0000,0000,,For desserts you can make or buy so many\Ngreat Vegan cakes, pies, cheesecakes and
Dialogue: 0,0:02:29.91,0:02:33.100,Default,,0000,0000,0000,,chocolates. You can have ice cream, \Nsorbets, biscuits, bars and chocolate
Dialogue: 0,0:02:33.100,0:02:39.28,Default,,0000,0000,0000,,mousses. Fruit is also a great dessert.\NFor snacks fresh and dried fruit works
Dialogue: 0,0:02:39.28,0:02:44.03,Default,,0000,0000,0000,,well. As do rice cakes, crackers and nuts.\NThere are loads of Vegan bars like Trek
Dialogue: 0,0:02:44.03,0:02:48.34,Default,,0000,0000,0000,,bars, Nakd bars, Cliff bars, Rude bars,\NFrank bars and Luna bars. There are
Dialogue: 0,0:02:48.34,0:02:51.62,Default,,0000,0000,0000,,plenty of Vegan flapjacks and many \Nbiscuits, crisps, sweets and chocolates
Dialogue: 0,0:02:51.62,0:02:53.10,Default,,0000,0000,0000,,that are accidentally Vegan.
Dialogue: 0,0:02:53.30,0:02:56.79,Default,,0000,0000,0000,,When you're eating out, use the app or \Nwebsite HappyCow, which will show you
Dialogue: 0,0:02:56.79,0:03:00.63,Default,,0000,0000,0000,,all the Vegan friendly restaurants near\Nby. And there's always something Vegan
Dialogue: 0,0:03:00.63,0:03:04.36,Default,,0000,0000,0000,,friendly that you can pick up to snack on.\NFor example you can get a cheap pack of
Dialogue: 0,0:03:04.36,0:03:07.61,Default,,0000,0000,0000,,pitta bread and eat it with a salad bowl \Nand hummus. And you can also get things
Dialogue: 0,0:03:07.61,0:03:09.86,Default,,0000,0000,0000,,like bars and fruit juices.
Dialogue: 0,0:03:09.86,0:03:13.80,Default,,0000,0000,0000,,Although things like meat and dairy \Nsubstitutes are nice, they can be quite
Dialogue: 0,0:03:13.80,0:03:17.68,Default,,0000,0000,0000,,expensive and we don't need them to be \Nhealthy. You can be healthy and ethical
Dialogue: 0,0:03:17.68,0:03:22.14,Default,,0000,0000,0000,,eating for less than 5$ a day. Rice,\Npotatoes, pasta, beans, oats, corn,
Dialogue: 0,0:03:22.14,0:03:26.19,Default,,0000,0000,0000,,bananas and raisins are the cheapest foods\Nyou can buy. And if you base your diet
Dialogue: 0,0:03:26.19,0:03:29.50,Default,,0000,0000,0000,,around eating them, it'll be a lot cheaper\Nto live.
Dialogue: 0,0:03:29.50,0:03:34.09,Default,,0000,0000,0000,,If you're busy with things like family, \Nschool or work, or just feeling lazy, here
Dialogue: 0,0:03:34.09,0:03:35.97,Default,,0000,0000,0000,,are some tips for saving time:
Dialogue: 0,0:03:35.97,0:03:39.83,Default,,0000,0000,0000,,Make food in bulk and freeze or\Nrefrigerate it. You can then have these
Dialogue: 0,0:03:39.83,0:03:42.84,Default,,0000,0000,0000,,meals throughout the week and months\Nwith minimal effort. Most people don't
Dialogue: 0,0:03:42.84,0:03:46.20,Default,,0000,0000,0000,,get enough time to eat a proper \Nbreakfast. Oatmeal is quick to make and
Dialogue: 0,0:03:46.20,0:03:50.02,Default,,0000,0000,0000,,very filling, so eat a big bowl of that\Nfirst thing. If you're going out early get
Dialogue: 0,0:03:50.02,0:03:53.60,Default,,0000,0000,0000,,a bottle blender and quickly blend filling\Nfruits like bananas, then drink your
Dialogue: 0,0:03:53.60,0:03:56.39,Default,,0000,0000,0000,,breakfast smoothie while walking or in \Nbuses and trains.
Dialogue: 0,0:03:56.61,0:04:00.34,Default,,0000,0000,0000,,It's also a good idea to carry dried fruit\Nlike raisins and dates around to snack on
Dialogue: 0,0:04:00.34,0:04:04.28,Default,,0000,0000,0000,,when you get a spare minute. Pitta breads \Nare also quick and easy to snack on.
Dialogue: 0,0:04:04.28,0:04:07.33,Default,,0000,0000,0000,,And for making meals, instead of chopping\Nand preparing loads of vegetables and
Dialogue: 0,0:04:07.33,0:04:11.68,Default,,0000,0000,0000,,things, use frozen ones that are already \Nprepared. Although you do not need meat,
Dialogue: 0,0:04:11.68,0:04:15.14,Default,,0000,0000,0000,,dairy and egg substitutes to be healthy,\Nmany of them are great if you miss the
Dialogue: 0,0:04:15.14,0:04:17.20,Default,,0000,0000,0000,,taste and texture of unethical animal \Nproducts.
Dialogue: 0,0:04:17.77,0:04:21.23,Default,,0000,0000,0000,,Some of these are in supermarkets but \Nhealth stores and online shops will have
Dialogue: 0,0:04:21.23,0:04:25.10,Default,,0000,0000,0000,,a much larger variety. There are loads to\Nchoose from like Vegan cheeses, meats,
Dialogue: 0,0:04:25.10,0:04:29.00,Default,,0000,0000,0000,,milks, yogurts, ice creams, cakes,\Nchocolates, burgers, sausages and even egg
Dialogue: 0,0:04:29.00,0:04:33.76,Default,,0000,0000,0000,,replacers. Many new Vegans don't realise \Nthat not all alcohol is Vegan. Some
Dialogue: 0,0:04:33.76,0:04:37.19,Default,,0000,0000,0000,,contain gelatin which is made from animal\Nbones. And many are filtered through
Dialogue: 0,0:04:37.19,0:04:42.00,Default,,0000,0000,0000,,isinglass, which is from the swim bladders\Nof fish. So if you go to barnivore.com,
Dialogue: 0,0:04:42.00,0:04:44.80,Default,,0000,0000,0000,,they have lists which will tell you which\Nproducts are or not Vegan.
Dialogue: 0,0:04:44.80,0:04:48.52,Default,,0000,0000,0000,,It is worth mentioning that a lot of Vegan\Nprocess foods contain palm oil.
Dialogue: 0,0:04:48.52,0:04:51.75,Default,,0000,0000,0000,,Although new Vegans should focus on things\Nlike meat, dairy and eggs before worrying
Dialogue: 0,0:04:51.75,0:04:55.91,Default,,0000,0000,0000,,about palm oil, it is an unethical product\Nwhich causes a great deal of harm to both
Dialogue: 0,0:04:55.91,0:04:59.69,Default,,0000,0000,0000,,animals and the environment. This is \Nwhy many Vegans choose to avoid it while
Dialogue: 0,0:04:59.69,0:05:00.61,Default,,0000,0000,0000,,possible.
Dialogue: 0,0:05:00.84,0:05:05.04,Default,,0000,0000,0000,,It can seem overwhelming trying to look on\Nlabels of familiar products. So here's how
Dialogue: 0,0:05:05.04,0:05:08.100,Default,,0000,0000,0000,,to quickly work out if something is Vegan:\Nlook out for the obvious ingredients like
Dialogue: 0,0:05:08.100,0:05:12.67,Default,,0000,0000,0000,,meat, dairy, eggs and honey (dairy and \Neggs are often in bold and in the allergen
Dialogue: 0,0:05:12.67,0:05:17.12,Default,,0000,0000,0000,,list, but meat and honey aren't); \Na "suitable for vegatarians" label will
Dialogue: 0,0:05:17.12,0:05:20.24,Default,,0000,0000,0000,,quickly show you if something contains\Nmeat, but look out for these common
Dialogue: 0,0:05:20.24,0:05:25.75,Default,,0000,0000,0000,,ingredients: casein, whey, rennet and \Nlactose come from dairy products, although
Dialogue: 0,0:05:25.75,0:05:30.84,Default,,0000,0000,0000,,lactic acid is almost always Vegan. And \Ncarmine which is also called "red 5",
Dialogue: 0,0:05:30.84,0:05:36.14,Default,,0000,0000,0000,,"E120" or "cochineal" or "carminic acid"\Nwhich comes from insects and is used as
Dialogue: 0,0:05:36.14,0:05:41.78,Default,,0000,0000,0000,,a red dye. And beeswax and shellac which \Nare often used as coatings for things like
Dialogue: 0,0:05:41.78,0:05:46.40,Default,,0000,0000,0000,,sweets. Also look out for vitamin D3 which\Nis extracted from either fish or sheep's
Dialogue: 0,0:05:46.40,0:05:56.28,Default,,0000,0000,0000,,wool. And look out for E numbers E542, \NE913, E966 and E1105. It's impossible to list
Dialogue: 0,0:05:56.28,0:05:59.40,Default,,0000,0000,0000,,every single ingredient, so in the \Ndescription I've included lists with Vegan
Dialogue: 0,0:05:59.40,0:06:03.42,Default,,0000,0000,0000,,and non-Vegan ingredients and E numbers, \Nwhich you can use for quick referencing.
Dialogue: 0,0:06:03.42,0:06:06.02,Default,,0000,0000,0000,,Don't worry about making mistakes and\Naccidentally eating something with an
Dialogue: 0,0:06:06.02,0:06:08.98,Default,,0000,0000,0000,,animal ingredient. You'll learn as you go!
Dialogue: 0,0:06:09.63,0:06:12.77,Default,,0000,0000,0000,,Just by eating lots of whole plant foods\Nyou'll get virtually everything you need.
Dialogue: 0,0:06:12.77,0:06:16.71,Default,,0000,0000,0000,,But you can use Cronometer to check if\Nyou're getting enough. If you find that
Dialogue: 0,0:06:16.71,0:06:20.40,Default,,0000,0000,0000,,you don't eat enough of a certain\Nnutrient, look on this list on adaptt.org
Dialogue: 0,0:06:20.40,0:06:23.39,Default,,0000,0000,0000,,which explains exactly which foods to eat\Nto get each nutrient.
Dialogue: 0,0:06:24.21,0:06:28.28,Default,,0000,0000,0000,,Vitamin D should ideally be sourced from \Nthe sun but if that's not possible, eat
Dialogue: 0,0:06:28.28,0:06:32.40,Default,,0000,0000,0000,,some fortified foods like dairy free milks\Nor take a supplement. Since credible
Dialogue: 0,0:06:32.40,0:06:36.67,Default,,0000,0000,0000,,doctors like Michael Greger recommend \Nsupplemeting B12, I recommend taking
Dialogue: 0,0:06:36.67,0:06:42.44,Default,,0000,0000,0000,,a weekly B12 supplement providing at least\N2000 mg. You can find recipes to all the
Dialogue: 0,0:06:42.44,0:06:46.43,Default,,0000,0000,0000,,meals recommended using google and\NYoutube. Simply search "Vegan recipes" or
Dialogue: 0,0:06:46.43,0:06:50.12,Default,,0000,0000,0000,,"Vegan what i eat in a day". I recommend\Nchecking out channels like The Vegan
Dialogue: 0,0:06:50.12,0:06:53.12,Default,,0000,0000,0000,,Corner and plantbasedjudy.
Dialogue: 0,0:06:53.12,0:06:56.35,Default,,0000,0000,0000,,No one really wants to harm animals, \Npeople or the environment.
Dialogue: 0,0:06:56.35,0:07:01.66,Default,,0000,0000,0000,,And by choosing to be Vegan you have the power\Nto save over 1,100 gallons of water, 45lb
Dialogue: 0,0:07:01.66,0:07:09.30,Default,,0000,0000,0000,,of grain, 30 sq ft of forrest and land,\N20lb of CO2 and 1 animal's life.
Dialogue: 0,0:07:09.30,0:07:11.34,Default,,0000,0000,0000,,Every single day.
Dialogue: 0,0:07:11.34,0:07:14.68,Default,,0000,0000,0000,,Regardless of how much time or money you\Nhave, what foods you enjoy and how healthy
Dialogue: 0,0:07:14.68,0:07:17.71,Default,,0000,0000,0000,,you want to be it so easy to eat Vegan.
Dialogue: 0,0:07:18.12,0:07:21.09,Default,,0000,0000,0000,,I've compilled the informantion \Npresented in this video with links and
Dialogue: 0,0:07:21.09,0:07:25.31,Default,,0000,0000,0000,,more detail into a short free ebook. So\Nclick the link below to download it.
Dialogue: 0,0:07:26.78,0:07:31.10,Default,,0000,0000,0000,,It takes hundreds of hours to produce\Nfree educational resources like this one,
Dialogue: 0,0:07:31.10,0:07:34.66,Default,,0000,0000,0000,,so if you want to help support my activism\Nplease visit my Patreon page for more
Dialogue: 0,0:07:34.66,0:07:35.59,Default,,0000,0000,0000,,information.
Dialogue: 0,0:07:36.40,0:07:40.49,Default,,0000,0000,0000,,As always, if you need help progressing\Nto a Vegan lifestyle, email me or add me
Dialogue: 0,0:07:40.49,0:07:41.46,Default,,0000,0000,0000,,on skype.
Dialogue: 0,0:07:42.03,0:07:44.67,Default,,0000,0000,0000,,I'm happy to help you with any obstacles\Nyou're facing.