We’ve always believed that small changes can create a big impact, so here are our top 7 tips to live more sustainably:

1. DON’T FORGET YOUR REUSABLE BAGS 

If you’re forgetful like us, make sure you place a few reusable bags on the front door and in your car, so you always have a few handy when you’re at the shops. Single-use plastic bags are devastating to the environment and according to Cleanup.org, ‘more than 100,000 marine animals and 1,000,000 sea birds lose their life to plastic each year’ globally. 

If you must, opt for a paper bag option instead and don’t forget to recycle your soft plastics at a REDcycle collection bin (now a common presence at the major supermarkets).

2. BYO REUSABLE COFFEE CUP

Did you know Aussies throw out 2.7 million single-use or disposable coffee cups every single day? This adds up to an astounding 1 billion coffee cups thrown out every year! Not only do they litter our streets, they choke up our waterways and also contribute to global warming, as the paper cups end up in landfill and subsequently release methane. With so many great (and stylish) options like Luxey Cup, Frank Green, Made By Fressko and KeepCup, there’s really no excuse not to bring your reusable coffee cup with you at all times. 

3. WIPE WITH RECYCLED TOILET PAPER 

Good for the planet, good for people and good for your bum – what’s not to love about Aussie legends, Who Gives a Crap (WGAC). It’s crazy to think that every single day, 27,000 trees are cut down just to make regular toilet paper, an absolute waste if you ask us. On the contrary, WGAC rolls are made using 100% recycled materials like office paper, which is sourced locally from schools and office buildings. They also donate 50% off their profits to help build toilets and improve sanitation in the developing world – yep, it’s a win-win-win situation. 

4. SAY NO TO PLASTIC WATER BOTTLES

According to Sustainability Victoria, Aussies buy almost 15 billion plastic bottles every year and Australia recycles only 36% of PET plastic drink bottles. This means approximately 373 million plastic water bottles end up as waste each year, finding its way into landfills and waterways, causing environmental damage and killing our marine life.

And get this, it takes up to 1000 years (we repeat, 1000 YEARS!) for one plastic bottle to break down, so next time you’re feeling thirsty, fill up your reusable bottle or find a local hydration station. It’s easy to make the switch with great options from Go For Zero, Ever Eco and Seed & Sprout. 

5. WEAR WHAT YOU HAVE, THRIFT AND DONATE 

There’s nothing fun about fast fashion and it’s sad to read that Australia is the second highest consumer of textiles per person in the world, after the United States. According to the Australian Department of Agriculture, Water and the Environment, each Aussie consumes an average of 27 kilograms of new clothing per year and disposes an average 23 kilograms of clothing to landfill each year. 

The most sustainable thing you can do when it comes to fashion is to wear what’s in your wardrobe – look after the clothes you have, alter and repair, and mix-and-match. If you need to freshen up your threads, shop pre-loved or swap with family and friends. And if it’s time to give your clothes a new home, donate, sell or recycle your unwanted textiles to Upparel, who will upcycle your textiles into quality, useful products and support organisations and charities on their journey to sustainability and circularity.

6. PLAN YOUR MEALS 

Food waste is a huge problem in Australia, with FIAL reporting that we waste a whopping 7.6 million tonnes of food each year, even though 70% of this is perfectly edible. With the majority of food waste in Australia coming from our homes (2.5 million tonnes), we’ve got a few easy solutions: plan your meals, buy what you need, use what you have, store it properly and diversify your cooking. Not only will you save money, but you’ll also enjoy your meals that much more, knowing that you’ve prevented your leftovers from going to landfill and contributing to greenhouse gas emissions.

7. MAKE THE SWITCH TO MYLK BASES

We started Ulu Hye in 2017 because we were on our way to living a waste-free lifestyle but struggled with how many milk cartons we were using each week. Shocked at the amount of rubbish we were disposing of, we dug deeper into the recycling process around UHT cartons and what we found was very disappointing – only a very small amount of these cartons were able to be recycled, with the majority ending up as landfill. This was the catalyst for us to introduce a more environmentally friendly and waste-free solution to plant-based milks. And 5 years on, we’re proud to share that we’ve prevented over 700,000 cartons from ending up in landfill! Ready to make the switch? Start with our Mini Mylk Bundles here. 

And there you go, our Top 7 Tips to Live More Sustainably – small but simple switches that you can make to help planet earth be a more beautiful place to live.

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Back in the day, we thought long-life cartons were a-okay because they were made out of paper, but what we didn’t know about were the extra layers which make them extremely difficult to recycle. What happens when liquid touches paper? Paper goes soggy. And what do companies do to combat this? They line the paper cartons with a layer of plastic and a layer of aluminium to protect the contents from seeping into the paper carton. Most cartons will also have a little plastic lid.

When you throw your long-life carton into your recycling bin, its carbon footprint undergoes a long and arduous journey from your recycling bin to a recycling facility, and unfortunately, the majority do not make it.

There are several different recycling facilities, so once the recycling from your bin is sorted into different categories; plastics are sent to one facility, glass to another, etc. These cartons have to go to a special facility where they are broken down and the layers are separated through a water mulching process. These layers are then sent off to their respective recycling facility – sadly, only a very small percent are actually successfully recycled. The NSW Government has even taken long-life cartons off the recycling list, so these bad boys are going straight to landfill. But it’s not all bad news…

We’ve always believed that small changes can create a big impact, and with your support since 2017, we’ve prevented over 700,000 containers and cartons from entering landfill. When one reusable and recyclable Mylk Base jar can create 10 litres of milk, why would you choose anything else? Make the switch today on Global Recycling Day (March 18) and help us make a positive difference.

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Life at sea is invigorating, humbling and challenging.

We’ve faced adverse weather conditions, equipment failures, and a few major life adjustments, but we’ve also found absolute happiness and a sense of belonging out here on the ocean. We’ve fallen in love with the wholesomeness of travelling using nothing but the power of the wind and wouldn’t trade our life at sea for anything!

Our sailboat is a cosy 40ft long (which is just over 12 metres). In this small amount of space is our whole life, so to live on a yacht, you’ve really got to learn to be minimalistic and smart with what you pack onto the boat – particularly when it comes to food supply.

Stocking the boat up with food is like an expert game of Tetris. When we stock the boat up, we provision for about 9 months at sea, so not only do we need to pack everything into the boat well, but we need all food items to meet 3 essential criteria:

• They need to be good on space,
• hold nutritional value, and
• produce little to no waste.

Because of this, when we first moved onto our sailing boat, we chose to go without milk. This meant black chai/tea and coffee, milkless hot choccies, dry granola and water-based smoothies. Paperboard cartons not only didn’t meet any of the criteria we had set out, but we also didn’t feel comfortable with supporting an industry that produced such an unfathomable amount of waste (read more about the truth behind long-life cartons here).

So, with all this in mind, imagine the day we discovered Ulu Hye’s Mylk Bases! A reusable 300g glass jar of nut paste makes 10L of fresh nut mylk by adding water in a blender. And not just any old “nut paste” – vegan, paleo, gluten-free, sugar-free, soy-free, emulsifier-free, additive-free, thickener-free, gum-free and preservative-free nut paste! To say it was a good day would be an understatement – it was a flippin’ fantastic day!

Gone were the days of milkless hot beverages. We were now making fresh nut mylk daily (in under 60 seconds!). And, when we finish a jar, we use them for anything storage – filling them with anything from nuts and bolts, to toothpaste, or boat-made relish!

Pro tip – when you make relish, pop it into the jar still hot, and put the lid on. As it cools down, it’ll reseal. This is great for long term storage or if gifting to others.

Over our time using Ulu Hye, we’ve gotten to know some of the team and can hands-down say this is a genuine company run by some of the most beautiful and honest people who live earth harmonious lifestyles. It feels good to be able to support and trust an evolutionary and planet positive company.

“Better for you, better for the environment” – Ulu Hye.

Thanks Ulu Hye! x

With love and fair winds,

Lily Mercieca and Hayden Greener (AKA – The Greener Two).

You can find more about their adventures at sea at – thegreenertwo.com

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If you haven’t heard of veganism yet we can only assume you’ve been living on a deserted island with no internet for the past 5 years. Just in case you really have been hidden away all that time, let us fill you in.

Veganism means following a fully plant-based diet, avoiding all animal products and their by-products. So that means no meat, fish, dairy products, or honey. 

‘But what can vegans eat?!’

Loads! For instance, milk doesn’t = dairy. We can make milk from rice, oats, soy, and even nuts – just take a look at our range of plant based Mylk Bases! This even means we can make our own cheese using vegan milk. And guess what, vegetables really do taste amazing! You just need to know what to do with them. You’ll be shocked by all the amazing things you can do with whole foods. 

But being vegan means a lot more than just following a vegan diet. It covers everything – even beauty, clothing, and health products. This means avoiding products that are tested on animals or that use animal products. An easy way to find out if the products you are buying are vegan is to look out for the Vegan Society logo on the packaging. 

Are you interested in becoming vegan? Check out our blog post and find out the best way to transition to a vegan diet.

BEING VEGAN IN AUSTRALIA

Veganism is most definitely on the rise, all over the world! More and more people are making changes to their diets and lifestyles, restaurants are adding vegan items to their menus, and some countries are even starting to recognise vegan beliefs in law. 

In Australia, the number of vegan retail products are increasing by the day and it is thought by the Vegan Society that Australia is the second most popular country for veganism. So, we have a lot to be proud of!

Here at Ulu Hye it has always been our mission to live more consciously. Our Mylk Bases make veganism both more accessible and sustainable – cutting down on plastic consumption and challenging the dairy industry. Being vegan doesn’t mean you have to miss out on anything, especially here in Australia. Let us take you through some awesome vegan products and websites in Australia. 

SUNBUTTER

Love spending time in the sun but hate buying single-use plastic? Our friends at SunButter have you covered! Not only is their sunscreen vegan, cruelty-free and certified by the Vegan Society, their packaging is also plastic-free. Say what?! Yep, they package their vegan sunscreen in a tin which you can reuse once you’ve finished the sunscreen. Now you can finally say goodbye to those pesky tubes of plastic we’ve previously had our sunscreen in. 

Make sure to get involved in their awesome upcycling campaign once you have used all your sunscreen.

But that’s not all, SunButter Sunscreen is also reef-safe. SunButter was founded by Marine Biologists Sacha and Tom. They have seen first-hand the devastating effects of chemicals and pollution on the coral reefs and as avid surfers, they wanted to give back to the ocean. So they built their own sunscreen formula, free of chemicals. This means that their vegan sunscreen is kind to the environment and kind to your body. 

Being a vegan sun and ocean lover just got that bit easier!

ULU HYE

We’d be silly not to mention ourselves here. We are very proud of our products and how they’ve positively impacted our customers. Plant based milk is awesome, but just like dairy milk, most of the products available on the market rely heavily on plastic or single-use materials which can be difficult to recycle. 

We sell our Mylk Bases in glass jars. Not only does this allow you to make milk whenever or wherever you need it, but you can also reuse the jar when you’ve finished. 

Wondering what you can do with the jars? How about making your own nut butters, jams, or other preserves. You can even make up your own concoctions to store in them such as body scrubs, deodorants, body butters or even candles! 

Ulu Hye is all about sustainability and health. No matter what diet you follow, it is important to be fuelling your body with nourishing foods. You can use our Mylk Bases to make healthy smoothies, milks, and even baked goods. You can check out some of our tasty recipes on our blog. 

ONLINE VEGAN SUPERMARKET

That’s not all, you can also check out the fully vegan supermarket Flora and Fauna. You can rest assured that whatever you buy from Flora and Fauna is 100% vegan, cruelty-free and sustainable! 

Whether you are looking for beauty products, toiletries, baby items, or food, you will be able to find it on Flora and Fauna. They also have an amazing recycling program that makes them stand out from the rest. 

MORE VEGAN PRODUCTS

There are so many vegan products in Australia and we would love to feature them all, but it would be impossible to list them all. Which can only be a good thing! 

We’d love to hear about your favourite vegan products in Australia and beyond – send us a message! 

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This has really got me thinking about what else we are doing that is a win? As a society, we tend to solely focus on the negatives; what we are doing wrong or what we aren’t doing enough of. But what are we actually doing that is beneficial to our environment and reducing our carbon footprint? I started investigating and found some really interesting information…

In the period of 1996-2015 the population grew by 28%, however our waste generation rose by 170%! That means that waste is growing at a growth rate of 7.8% per year. In 2015 we each individually produced 2.7 tonnes of waste. These figures are rather shocking, however, there is a plus side to this: recycling is growing at an even faster rate. Better still, since 2005 we’ve actually seen a decline in tonnages of waste sent to landfill. We now recycle 58% of all generated waste which means that 42% of our waste ends up in landfill.

Whilst it is so great to see improvements like these, we are still quite a way off. The total number of active landfill sites in Australia is actually unknown. The commonwealth government estimate there are 600 mid to large sites, yet there could be as many as 2,000 unregistered landfill sites. The mere fact that that we are needing to illegally dump our waste is a huge cause for concern.

I felt really shocked by the number of unregistered dumping in Australia, I was ignorant that this was even a thing. Whilst it is so great that we are gradually becoming more aware of recycling correctly, and the statistics support this, I can’t help but feel we need to take a step back and consider this; what the hell are we buying so much of that is ending up in our trash?

Australia produces enough food each year to feed 60 million people – that’s over twice our population. The average bin contains 40% food waste and the average Australian family throws out over $3,500 worth of food every year (about a tonne). This is so much waste and I had no idea that when food rots in landfill it lets off methane which is 25 times more potent than the CO2 produced by cars. If 1% of the population composted food scraps instead of binning them, it would save 45 million kgs of CO2. Imagine the impact we would have if we collectively composted?

Now, I am no angel. My journey towards zero waste (or as close to as possible) is still going and I am still so far off! I was the biggest culprit of food waste. Not sure if it’s the Greek in me, but I had no idea how to cook small portions. My shopping every week was ginormous. I over shopped. I was recycling everything accordingly, shopping at my local bulk whole foods store with my glass jars, but I was still buying way too much food that would inevitably go to waste. I’m now so conscious of this. I plan my meals better and I account for eating out 1-2 nights per week so I buy less groceries. Not only has my weekly shopping bill significantly reduced, but so has the amount of food going straight in the bin. And guess what? I haven’t starved!

We are all doing our bit for the environment and it’s amazing. But it’s become apparent that here are so many more layers to being more sustainable than we might have realised. Our motto at Ulu Hye is Reduce. Reuse. Recycle. Reduce not only plastics and packaging but also what you’re actually buying for your pantry.

I eat pretty simply now. The food I create is still AMAZING but it’s simple and of a correct serving size. A handy tip is to plan ahead; assess what’s in your pantry first and then make a shopping list. I would often make the mistake of shopping without a plan and that’s when the shopping bill would climb.

For those partaking in ‘plastic-free July’, good luck!

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Cannabis. It’s one of the oldest domesticated crops. Throughout the ages, different varieties have been grown for a number of uses. Mainly, industrial and medical. There are different strains of the plant Cannabis. It’s really important to note that, while hemp and marijuana are both strains of Cannabis, their genes set them apart.

Dependant on the ratio of THC– tetrahydrocannabinol (the stuff that makes you high), and CBD – cannabidiol (doesn’t make you high, and has some incredible health benefits), cannabis can be separated into psychoactive and non-psychoactive varieties. It’s relevant to note that hemp is a non-psychoactive agent. Mainly due it its fairly low THC:CBD ratio, as compared with marijuana: a psychoactive (1).

THCA is the precursor to THC; our psychoactive agent. Heat stimulates a process called decarboxylation. High temperature transforms THCA to THC. Confused? To put it another way; in the presence of certain temperatures i.e. smoking, THC is activated and you get high.

Food Standards Australia New Zealand (FSANZ) found hemp seed foods to be low in THC. As a result, it was deemed safe for human consumption (2).

On a side note, did you know that consuming raw marijuana leaves (rich in THCA) poses some excellent health benefits? It’s thought to be anti-cancer, neuroprotective and anti-inflammatory. Amazing! Moreover, the benefits CBD oil can have on successfully treating epilepsy and anxiety disorders, to name a few.

OK, back to hemp.

Here are 5 great reasons why hemp is a winner in our eyes.

Hemp is a superfood

4 tablespoons (42g) gives you a whopping 15g of protein. An excellent source and balance of essential fatty acids including omega-3 & 6. Therefore, making this a must for vegetarians and vegans. Hemp seeds are high in vitamin E. A potent antioxidant. It’s protective against cardiovascular disease and excellent for skin health. It is a hormone modulator, and anti-cancer. Wow. Finally, a great source of soluble fibre. This aids in balancing blood sugar levels, and promotes a healthy gut. This is done by providing nutrients to beneficial bacteria in our large intestine.

Hemp don’t need no pesticides

Hemp grows like a weed. In fact, it is naturally resistant to most pests. Therefore, it doesn’t require the use of herbicides or pesticides (3).

Hemp is environmentally friendly.

Hemp is a fast-growing crop, and grows tightly spaced. As a result, land use is decreased. It improves the health of soil, so farmers can grow food crops immediately after harvesting. It can also grow in a variety of different climates (3).

Hemp makes for a durable and sustainable fabric

It is comparable to linen in texture and it requires half as much land, and half as much water as cotton does to thrive (3).

Hemp can make carbon-neutral buildings

Hemp fibre can be mixed with lime to make carbon-neutral building supplies such as insulation, pressboard, flooring and wall construction. It’s energy efficient, non-toxic and resistant to mould, insects and fire (3).

You can see why hemp is a sustainable superfood. There is an abundance of brands using hemp that we all have access to such as skincare, makeup and clothing. Your local health food or bulk whole foods store will likely have hemp seeds, oil and protein. Get on board!

1. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1556-4029.2006.00061.x
2. https://www.sbs.com.au/food/article/2017/11/09/hemp-food-legal-sunday
3. https://www.huffpost.com/entry/hemp-sustainable-crop_n_5243351

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SMALL STEPS MAKE BIG IMPACTS

At Ulu Hye, we are moving towards zero waste, the operative word being ‘moving’. We have a way to go and that’s OK, we are going to enjoy the journey. We are most definitely not going in and throwing out all forms of plastic as this, too, is very wasteful. Once we have used an item we then look at how best we can transition said item to a more sustainable option. It’s all about those small step, they add up in a massive way.

GET TO KNOW YOUR PANTRY…AND YOUR GARBAGE

A great motto to implement is ‘reduce, reuse, recycle’.  What do you use on a regular basis that ends up in the garbage/recycling bin? Have a quick squiz in your garbage bin and your recycling bin. When you become familiar with the items that are filling up your bin, you become more aware of what is used most and how you can swap it for something more sustainable. Choose an item and ask yourself; do I need this item? Can I make it myself? Can I swap it for a more environmentally sustainable alternative?

FIND A NEW PLACE TO SHOP

Supermarkets are convenient but they encourage the use of plastic, not to mention the use of toxic sprays on produce. Supermarkets also encourage you to spend more than you really need.

Your first stop is to find a local farmers market to buy your fresh fruit and vegetables, let’s not only shop what is seasonal but let’s support our neighbouring farmers. If the produce is grown locally then that’s less fuel used to transport the goods to the market. You also have less chance of sprays on your produce and almost zero chance of them being wrapped in some sort of packet or plastic wrapping. Always take your own reusable produce bags with you, and reusable shopping bags, and say no to plastic. If you’ve forgotten them than nearly every store will have a cardboard box you can use to take your goods home

Your second stop is a bulk whole-foods store. Here you can buy everything in the exact quantity you require. They only offer paper to put your goods in, but you can go an extra step and bring your own jar to reduce waste. They weigh your jar before you fill it up to make it even more convenient.

Places like The Source, Naked Wholefoods etc. stock a huge array of goods such as nuts, seeds, grains (such as pasta and rice), flours, powders, sweeteners, chocolates, legumes, mueslies, spices, dry teas, cooking oils, balsamic vinegars, coffee, all kinds of cleaning products, soap, shampoo and conditioner, just to name a handful.

HANDY TIP: ONCE YOU RUN OUT OF SOMETHING – REFILL IT, RATHER THAN RE-PURCHASE IT.

Take in that old peanut butter jar, or passata jar, and fill it up with whatever you like. I know a pantry with all matching jars is easy on the eye but that’s not what this is about. Make your focus on reusing what you’ve already got.

SWAP IT OUT

Toothbrush

Alternative: Bamboo toothbrush. They last longer, and are made out of 100% biodegradable bamboo. Health food stores will be all over this.

Toothpaste

Alternative: Are you willing to make this yourself? Click here for an easy recipe

Deodorant

Alternative: Make your own. Deodorants are full of toxic chemicals, including aluminium. When you make your own, you choose what goes in, and what scent too!

Body wash

Alternative: Use soap. Almost all markets, health food stores and bulk wholefoods stores stock natural soap bars that are not only void of harsh chemicals, but void of plastic packaging.

Shampoo and conditioner

Alternative: Once you’ve run out, refill from your bulk wholefoods store or consider a shampoo and conditioner bar. If you really want to go next level, consider the “no-poo” method, and simply use bicarb soda to clean your hair. We’ve seen some luscious locks with this method.

Loofah

Alternative: Face washer

Make up remover

Alternative: Coconut oil and a face washer

Toilet paper

Alternative: Choose unbleached, recycled toilet paper that is not wrapped in plastic. Who Gives a Crap deliver to your door in bulk and using 100% recycled toilet paper, and 50% of profits are put towards building toilets and better sanitation around the world. Yeah!

Feminine care

Alternative: Did know 1 woman will use up to 300 tampons or pads a year? That’s about 10,000 over her lifetime and with approximately 6 million women menstruating in Australia alone you can just imagine the amount of landfill this is creating. There are some amazing companies doing their bit for the environment and whilst these might seem a little out there, do your research and if any option seems like it is doable, give it a whirl. Afterall, there’s no harm in trying.  Consider; menstrual cups, non-toxic washable sanitary cloth pads, or even period proof undies. What a time to be alive!

Plastic bags

Alternative: Just say no! Hang on to reusable bags and always keep a bunch in your car as well as a couple in your purse, handbag, glovebox etc.

Wrapping paper

Alternative: Use old newspaper. Who admires wrapping paper? No one. They admire the gift inside.

Coffee cups

Alternative: Get yourself a reusable coffee cup or make your coffee at home. Keep Cup have a wide selection of colours to choose from and most places even take off a small fee if you supply your own. Double win!

Straws

Alternative: When out, ask for no straw, when at home, use a stainless-steel or bamboo straw.

Dish Sponge

Alternative: Use a bamboo dish brush. This lasts longer, and is biodegradable.

Tupperware

Alternative: Whilst a lot of Tupperware is BPA free, that is only one of many plastics that are used. Hang on to glass jars, they make the best containers. If you don’t have enough jars and don’t want to wait then go op-shopping and load up. That way, you are reusing rather than supporting more production.

House hold cleaning products

Alternative: White vinegar, bicarb soda, tea tree or lavender oil. There are many recipes online supporting DIY cleaning products. Otherwise, head on over to your bulk wholefoods store and purchase theirs but in your own glass jar.

Paper towel

Alternative: Whilst this is paper think about how much we go through. Microfiber cloths are a better option and they can just be washed and reused.

Dishwashing liquid & washing powder

Alternative: If you have time, make your own. If not, once you’ve run out, refill at your local bulk wholefoods store. Think about what is mixing in with our water, and where this is ending up, not to mention what is hitting your skin, day in and day out.

REDUCING WASTE = SAVING MONEY

Whilst reducing waste is at the forefront of your mind when shopping, the bonus is that you end up spending less on packaged items you don’t really need. When you cease replacing items you used to regularly buy, that’s more pennies in the pocket. Everyone wins.

Take your time with this journey and enjoy it. Every switch you make will make you even more empowered about the life you are choosing to live.

REDUCE then REUSE then RECYCLE.

Good luck!

If you’re any other tips or tricks, we’d love to hear them! Comment below to share your knowledge.

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By choosing this lifestyle it means you are committing to your health and what accompanies this is accepting the challenge to become informed about nutrition, your dietary requirements, and re-establishing your relationship with food.

With that in mind, here are 10 things to help you along the way

1. Start quietly

Everyone has an opinion and boy you can bet your bottom dollar that they are going to want to share them. It can be quite confronting sitting at a dinner table full of people and being put on the spot as to why you are vegan. You have your reasons, and whilst it really isn’t anyone else’s business what those reasons are you will still get asked. So, if it’s an option, don’t bring it up, at least not until you are comfortable with having a discussion about it. We are lucky now that a lot of restaurants offer at least one vegan option, so it is somewhat easier to slip under the radar until you’re ready.

2. It’s your journey

It’s easy to get caught up in what other people are doing and we are all guilty of it. Whether your choice to go vegan is ethical, environmental or spiritual; it’s your choice. Every small step to you take, and change you make, is contributing greatly to the bigger picture. If you slip up, that’s ok – there is no such thing as the vegan police. As mentioned earlier, going vegan is a pretty major transition so I recommend taking it slow, especially if it is a little overwhelming. You could start by eliminating 1 or two foods at a time until that is comfortable, then remove another. You could also start by consuming vegan based foods at home, and tackle eating out socially down the track, or work on replacing one meal in your day at a time. It’s entirely up to you, and however you get there is a great achievement!

3. Support your digestion through this transitional time

Going vegan is a huge change and you may find that you are consuming foods that you’ve either never consumed before, or not had much of in the past. Your vegetable consumption is likely to dramatically increase, as you will need to be consuming more food to keep your calories up. And what are vegetables full of? Fibre. Increasing your fibre intake means your bowel movements are going to happen regularly. It is normal to experience bloating and flatulence whilst your gut adjusts to this increased intake. Be mindful not to overdo the same food though, variety is key here. For example, It is easy to rely on tofu in place of where you would normally have had an animal protein, but too much of anything is never a good thing, so try to change it up as often as possible.

Consider digestive enzymes during this transition to support your digestion and ease bloating. Fresh lemon or 1 tsp apple cider vinegar in warm water before and after meals can assist, too. Probiotics are a wonderful thing to reduce inflammation within the gut and support digestion. Rocket is a great bitter green and very supportive in this time and adding a handful of rocket to each meal can dramatically help to reduce bloating. Aromatic spices can assist also, namely cinnamon and ginger as they are great carminatives which work on reducing bloating. Chew your food well, and eat slowly. When our digestion is weak we need to be gentle with it. This transition won’t last forever, but honour where you are at.

4. Basic Nutrition 101

Try not to fall in to the trap of consuming processed or packaged foods. There’s a lot of crap out there and it’s easy to simply swap out animal protein for vegan meat replacement products. Often these foods are deficient in nutrients, as well as being full of numbers and preservatives. Now more than ever it is important to consume a variety of vegetables, fruit, grains, legumes, nuts and seeds to give you access to as many nutrients as possible. By increasing your vegetable intake, you are increasing your nutrient status, antioxidant status, and promoting healthy bowel movements which, let’s face it, is a win-win situation.

1. Vegetables
2. Fruit
3. Wholegrains
4. Nuts, seeds & legumes.

Treat these food groups as your diet blueprint; your daily must-have’s. This is a non-negotiable.

5. Be mindful of your protein intake

Protein is made up of amino acids which contribute to the growth and repair of muscles, bones and tissue. It plays a role in our immune function and energy production and will help regulate your blood sugar levels and give you a sense of satiety. Ensure you have protein at every meal, and protein rich snacks in between. Protein can be found in; tofu, legumes, nuts & seeds, wholegrains such as brown rice and quinoa, as well as dark leafy greens such as kale. Combining your protein sources ensures you get all your amino acids. You can always supplement with a plant based protein powder, too, which is a great and easy way to bump up your daily protein, especially if you are exercising. You won’t be getting as much protein as you once were when consuming animal products but as long as your intake of foods is of a wide variety, you will be fine. Remember there are vegan body builders out there who kick butt.

Some ideas for snacks:

• sweet potato chips and hummus
• 1-2 dates filled with peanut butter
• brown rice cakes with vegemite and avocado
• sprouted mung beans
• trail mix of activated or raw nuts and seeds
• protein smoothie

6. Essential fatty acids (the key word being ‘essential’)

Fats are a macronutrient and along with protein and carbohydrates, these are essential for life. Be mindful of your fat intake and make sure you are getting enough. Our brain is mainly comprised of fat, therefore we need adequate levels of good fats for memory and cognition. A layer of fat lines our spinal cord ensuring all messaging throughout the body happens effectively. Fat is essential for the health of our eyes, hair, skin and nails. Healthy fats are also essential for cardiovascular health.

Sources of healthy fats are; avocado, nuts and seeds (hemp and chia are particularly high in omega 3), extra virgin olive oil (uncooked), hemp oil.

7. Bone health

Calcium is essential for maintaining bone health. Lucky for you, calcium is high in many foods OTHER than dairy products. Tofu, dark leafy greens, sesame seeds, broccoli, figs, blackstrap molasses are all very high in calcium.

Here is a good tip; sprinkle sesame seeds on everything. Tahini is made from sesame seeds, so making a tahini dressing for salads and veggies is another way to up your calcium intake.

8. The dirt on B12

Unfortunately, B12 can be somewhat of a tricky nutrient to get enough of. B12 is synthesized by micro-organisms (bacteria) and plants do not contain B12. So how do we get it you might ask? Dirt, that’s how! No, we are not suggesting going outside and eat a handful of dirt, but to simply choose organic or pesticide free veggies, and don’t wash them. Mushrooms are a great source of B12 because of their dirty layer. B12 is a really important nutrient for so many processes within the body and is essential for nervous system function, and deficiency can cause anaemia and nervous system damage.

You can choose foods fortified with B12, however try getting as much as you can from veggies. Have your levels checked regularly to ensure there is no deficiency.

9. Iron

Iron deficiency is a common deficiency whether you are vegan or not. This mineral is essential for the production of haemoglobin, which is responsible for the transfer of oxygen in your blood from the lungs to tissues. It plays a vital role in our immune system and is an important cofactor for the production of our thyroid hormones. It pays to be mindful of getting enough of this nutrient early on.

Iron rich foods; kale, broccoli (and all green vegetables), tomatoes, beetroot, cabbage, mushrooms etc. Also, vitamin C enhances the absorption of iron, so squeeze some lemon on you greens for a bigger hit of iron.

10. Iodine

Iodine is essential to make thyroid hormones. These hormones control all metabolic processes and in a simplified way controls how fast our cells work. The amount of iodine found in plants is heavily dependent on how much is found in the soil in which it is grown in. Kelp (seaweed) is a great source of iodine, but the problem with kelp is the iodine content is variable and can sometimes be too high.

Include in your diet a wide variety of organic or pesticide free vegetables, iodized salt, and if you are concerned about your levels, have a regular check up with your doctor or health practitioner.

But most importantly, don’t let all of this information overwhelm you. If you are a little unsure about where to start, it might be in your best interest to seek support and book in and see a naturopath or nutritionist for guidance. There is also an abundance of vegan Facebook groups (with very supportive and informative members) that you can join for meal ideas and any questions you may have.

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