My Vegan Story

I thought it might be interesting to share with you the full story of my journey from cheese-addicted omnivore to vegan in an 8 month period!  I answer loads of FAQs like how old I was when I went vegan, whether I went vegan for ethical, health, or environmental reasons, how I approached my transition, and more!

Watch the video here or hop on over to YouTube!

The posts I mentioned in the video:

The Truth About The Beef Industry:

http://plantbasedbride.com/blog/beef-industry

The Truth About The Dairy Industry:

http://plantbasedbride.com/blog/the-truth-about-the-dairy-industry

The Truth About Eggs:

http://plantbasedbride.com/blog/the-truth-about-eggs

I want to hear your vegan story!  Leave a comment below and share :)

Until next time,

How To Read Labels As A Vegan

You realize when you go vegan that reading labels is something you just kind of have to do.  But if you're like me, someone without allergies or intolerances, you may have never actually done it before.  After 4 years and hundreds of ingredients lists, I think I'm ready to share my tips for getting past the gibberish and down to the heart of the matter - is this thing vegan or not!?

TIP #1  Clarify Your Personal Definition of Veganism

You probably already know the official definition of veganism:

Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.

And the products most vegans avoid:

• Meat (including fish);
• Dairy (including all milk, cheese, butter, yogurt, etc.);
• Eggs;
• Honey;
• Leather, Wool, Silk, and other materials made from animals;
• And any ingredient or by product from an animal.  (See a more complete list here).

But what is your own personal definition of veganism?  Why are you doing this?  What does practical and possible look like for you, in your life, today?

I'll give you mine as an example:

I am vegan first and foremost for the animals.  At this point in my life, after more than 3 years as a vegan, I am comfortable holding myself to the high standard of purchasing only vegan and cruelty-free products in all aspects of my life, whenever at all possible.  This means that I will never purchase (for myself or others) any product of any kind that I know to contain animal products or to have been tested on animals.

But if you'd asked me 6 months into it?  I was focused on the food, and not much else.  I wasn't ready to consider my makeup, my personal care products, my shoes.  These aspects of my veganism came later.  And that's ok!  It's a journey, and it doesn't have to happen overnight.  (No matter what anyone says).

So go ahead and write down your definition of veganism.  Where are you in your journey?  Are you willing to eat something that 'may contain: milk' or is that an absolute no-no?  Only you can answer that question, for who you are in this precise moment.  The more comfortable you feel with where you are in your journey, the easier sorting through labels will become!

TIP #2  Eat Whole Foods

This may be a bit of a no brainer; but the more whole foods you eat, the fewer ingredients lists you'll have to sift through.  Check out my post on the vegan food pyramid or watch my what I eat in a day video for ideas of what I mean... there are thousands of edible plant foods on the planet to enjoy, no processing required!

Now, while I recommend eating whole foods as much as possible, I’m a realist.  I know that from time to time you’re going to want to eat mock meats, mylk, cheeze, or vegan ice cream - especially during your transition period!  You aren’t going to live the rest of your life without buying a packaged food (Or a hundred.  No judgement here!)  The vast majority of my diet when I first went vegan was daiya (dairy-free cheese), so I feel ya.  So let's get into figuring our if that delectable packaged vegan treat is, in fact, vegan.

TIP #3  Read The Ingredients

Twice.

In all seriousness, determining if a product is vegan is all about that ingredient list.  It may seem tedious, but I promise you’ll get used to scanning down the whole list and making note of any animal products - and it will only take you a few moments!  

As you read the list, keep an eye out for the obvious offenders:

• Any kind of meat or meat broth;
• Milk or dairy of any kind (including butter);
• Honey, and;
• Eggs.

After the first scan, I go through again with a fine toothed comb.  Unfortunately, animal products and byproducts are widely utilized and have a multitude of names.  For this reason I have compiled a (as complete as possible) non-vegan ingredients and materials list for you to print, screenshot, or bookmark to take with you to the store until you get used to which ingredients come from animals.

See the full non-vegan ingredients list here (and try not to get overwhelmed!!)

Remember to ALWAYS read the ingredients, even on a product you’ve bought and verified before.  Formulas and recipes change, and mock animal products aren’t always vegan.  (It doesn’t make sense to me either).  I use this as further incentive to eat whole foods that don’t have ingredients lists for me to read!

TIP # 4  Do Your Research

Get down to it and do some research.  Find out which companies are entirely vegan or vegan friendly (this goes for clothing, makeup, and all other consumables too - don't worry, I'll be covering them soon!)

It's also a great idea to join some vegan facebook groups and find out which products others depend on.  Need a marinara sauce without parmesan?  I'm sure someone has found the perfect one!  If you're having trouble finding the question with trusty google, don't feel bad asking other vegans for help.  I can only speak for myself, but I'm always willing to lend a helping hand!

The more you know before you head into the grocery store, the easier it will be.

TIP #5  Keep In Mind These Tricky Foods

Sometimes something looks vegan, the ingredients check out, but it actually isn't.  How can that be?

Unfortunately, numerous products are processed using animal byproducts that don't (or at least aren't meant to) end up in the final product.  These processing agents don't need to be listed as ingredients, leaving consumers in the dark.  This is another reason why research is so darn important!

Some common ones to be aware of:

• Beer (sometimes filtered using a membrane derived from fish bladders);
• Sugar (sugar cane is processed with bone char from cows.  Buy organic or beet sugar to avoid this!);
• Vitamin D fortified foods (the vitamin D is often derived from sheep's wool), and;
• Apple juice (may be clarified using isinglass, which comes from the dried swim bladders of fish).

Check out my post on Surprising Non-Vegan Foods for 21 more examples!

TIP #6 Don't Forget The 'May Contain'

This part is kind of up to you.  Often the foods included in this list are not included in the product but may be found in the same factory, meaning cross-contamination could occur.  Those with fatal peanut allergies avoid anything with peanuts or even a possible trace of them, but as a vegan it’s up to you.  

Think back to your personal definition of veganism and decide where you stand, at least for now.

For the first 6 months or so of my transition I didn’t worry about this part.  I made sure the ingredients were vegan and that was it.  But the longer I’ve been on this lifestyle the more I’ve avoided products with even possible cross-contamination of animals foods. This is my preference, and my choice.  You do what makes sense to you!

TIP #7  Is It Cruelty-Free?

Let's talk about beauty and personal care products.

For these products you'll follow the same general principle as with food (aka read the ingredients!), with one added factor…  it may be vegan, but is it cruelty-free?

The easiest way to find out if a company or product is cruelty-free is to look at their website or check the Logical Harmony list, which is updated weekly (and very complete!).

What does cruelty-free mean?  Cruelty-free means that the product and the individual ingredients within it have not been tested on animals.

Why don't we want to support animal testing as vegans?  

Here is an excerpt from a blog post I wrote in December:

Why should we care?

I don't know about you, but I care about the other living beings on this planet.  Not only will I not contribute to animal suffering of any kind, I also want to help end it for good.  More than 100,000 animals suffer and die each and every year due to animal testing for the cosmetics industry.  This can not be allowed to continue!

Bunnies, guinea pigs, mice, rats, and hamsters are shaved to have chemicals rubbed on their bare skin, have chemicals dripped into their eyes, and are force fed huge amounts of a chemical to determine the fatal dose.  These tests can (and often do) lead to birth defects, blindness, intense pain, convulsions, internal bleeding, organ damage, and death.

They are not given any form of pain relief and at the end of the test they will be killed (often by asphyxiation, having their neck broken, or decapitation). 

Learn more about the cruelty and scientific limitations of animal testing here.

Something else to keep in mind - even if a brand says they don’t test on animals on their website:  if they sell their products in China their products will be tested on animals, with no exceptions.  China requires it.  Even if they don't conduct any animal testing on their own, if they choose to sell to the Chinese market their products WILL be tested on animals.  

TIP #8  Clothing

What about consumables that don't come with ingredient lists like clothing, shoes, and other accessories?

Clothing should always have a tag breaking down the materials and the percentages of their use in the piece.  Scan this looking for any kind of leather, wool, suede, silk, or fur.  Remember that my Non-Vegan Ingredients List also covers materials used in clothing!

Footwear should also come with either a sticker, a tag, or with the information printed right onto the lining material.  It will indicate the material used for the upper, the lining, and the sole using one of four material symbols:

Leather

Coated Leather

Textile

Other Materials

Leather and coated leather are, of course, not vegan options.

Textiles include any kind of fabric, which may or may not be vegan.  It is always important to double check that no kind of silk or wool has been used in the shoe!

Other materials indicates man-made materials, and is all but guaranteed vegan.

One last thing to worry about with shoes is the glue used in their production.  It can be difficult to verify the origins of the specific glue used, but an email to the company should wield quick results!

Sometimes accessories won't have any kind of labelling.  In this case you will have to do some digging to find out more about the company and that individual product to discover the origins of the materials.  Remember that google is your friend - many vegans have come before you and have been looking for vegan options.  It's likely that someone has already determined if the item you're looking at is vegan or not!

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I hope I haven't overwhelmed you with these 8 tips for reading labels!  

I want to show you that while it may take a little more work on your part, it is totally possible and so worth it to support vegan companies and products.

In today's world, money talks.  Vote with your dollar and show the world that vegan products are in demand!

Until next time,

Did I miss something?  Let me know in the comments below!

How To Go Vegan

Last week I encouraged all of you to go vegan for the month of January with Veganuary and promised a "how to go vegan" tips and tricks post.  Well, here we are!  Whether you signed up for the challenge or are just interested in making the transition to veganism on your own, I'm here to try to make the process as seamless as possible!

Before we start, did you know that I have a Resources page with lots of goodies to help you on your journey?  Be sure to give the list a read through once you finish this post!  

Also, one more thing...  I made a video version of this post for those of you who prefer listening to reading!  You can watch it on YouTube or right here on my website at the bottom of this post!

Ok.  Veganism.  It's kind of a scary word, isn't it?  It conjures up images of an ancient religion, or a strict order, or an overbearing ideology, right?  The good news?  It isn't any of those things.  Veganism is, at its core, compassion.  And the even better news?  You're already a compassionate person!  All you need to do to go vegan for good is to connect the compassion that is already inside of you to the plight of the animals, our fellow humans, our planet, abd your own health!

Now, you may be thinking; "That's great, Elizabeth.  But HOW do I do that?"  

I'm glad you asked!

For me, this connection came about through exposure to the realities of the animal cruelty inherent in the animal agriculture industry of today.  Or, more simply, I educated myself!

1. GET EDUCATED

The more you know, the easier it is to stay motivated.  Every time I learn something new about an aspect of veganism, my resolve strengthens.  For example, the recent release of the documentary film Cowspiracy educated me far more deeply on the environmental impact of the animal agriculture industry than I had ever been before, the environment being an aspect of veganism that was low on my list of interess.  If you asked me about the benefits of veganism today, saving the planet would be amongst the very first mentioned.  If you get in the know now, and keep on top of learning more on an ongoing basis, going and staying vegan won't be nearly such an imposing challenge!

The more I learn, the more committed I become.  Click here to open the resource page in another window and sign up below for my Vegan 101 info booklet to give yourself a starting point!

There's another  important reason to get educated - the more you know, the more confident you'll be answering the questions of the non-vegans in your life.  This is important not only for you - the more confident they see you are, the less like they'll be to question your choices or make jokes at your expense - but for the vegan movement.  If you're going vegan you probably have a compelling reason.  The more researched and well-spoken you are, the more likely others will be to take your message to heart.  And that, my friend, is how vegans make more vegans!

Check out the Plant Based Bride blog archives for lots of informative articles to start with!

2. FIND YOUR WHY

Finding your main motivation(s) behind maintaining a vegan lifestlye is one of the most important things you can do to ensure your success.  Perhaps it is about health and healing above all else, or maybe it's about reducing your impact on the planet.  For me it is animal ethics, far and above any of my other motivations.  Knowing this is a great help to me, and was especially indispensable when I was a new vegan.  Any time I felt that it was too hard to be vegan, or I ate a non-vegan food by mistake and thought about giving up, or had had enough of the jokes and comments, I had only to think of the animals I was saving each and every day to get right back on track and to feel more inspired than ever.

Not sure what your reason is?  Try beginning with my 10 Reasons To Go Vegan post and use it to identify the aspects of veganism that resonate the most with you and where you are currently in life. 

3. USE THE BUDDY SYSTEM

I've said it once and I'll say it again - everything is easier with a friend!  I know from personal experience that going vegan alone can be tough.  That's not to say it's impossible - I did it, and more do it every single day!  But I wish I'd had someone to talk to during my transition who was going through exactly what I was - not so much for the food part, which I found to be the easy part, but for everything else.  

It's hard when you feel like no one understands you or supports you, and unfortunately for us, many people take a while to warm up to new ideas that go against everything they've ever been told.  Your friends and family may not react the way you hope or expect them to when you tell them about the change you are embarking on, and that can be much harder on you than you might think.

If at all possible, enlist someone in your life to go vegan with you or find a stranger in your city through facebook groups or local meetups to be cyber (or even real-life) vegan buddies!

4. FIND A MENTOR

If you can't find someone to go vegan with you (or even if you can!) consider finding a vegan mentor.  Whether they've been vegan for a short time, or for longer than you've been alive, someone who has gone through their transition to veganism has a wealth of knowledge and experience that will be invaluable!

I've acted as a mentor for quite a few people in my life, including my fiance, Jason! Every time Jason had a question, or a struggle, or an observation I was there to answer, aid, and acknowledge his experience.  How I wish I'd had someone to do that for me!  That is why I continue to act as a mentor for everyone who asks me - whether in person or over phone or skype!  

If you have a vegan in your life, you have a built in mentor (and are very lucky!)  If not, try jumping into online forums or facebook groups!  Most vegans are happy to offer guidance to those who are in the midst of their transitions.  Reach out and see what happens!  I promise you won't regret it.

5. GET INSPIRED

Inspiration is definitely your friend!  Get on Pinterest, follow vegan You Tubers and instagrammers, read books and blogs, watch films, and listen to podcasts every day!  One of my favourite things to do is to listen to podcasts as I walk to and from work.  It's a great way to find inspiration in what would otherwise be wasted time.  Go to my resources page for some of my favourites and check out my Pinterest page!

6. COLLECT SIMPLE RECIPES

While you're shopping around for inspiration, be sure to save any easy, delicious-sounding recipes you come across!  Consider buying a couple great cookbooks (see some of my favourites here) or check out some of the many awesome vegan food blogs out there.  

One of my favourite ways to find new recipes recently has been to follow instagram accounts run by vegan food bloggers!  You can stay on top of all of their new creations, and they often include the recipe right in the picture's description.  Try starting with bestofvegan - they curate recipes from vegans all over instagram!  It's a great way to get recipes AND to find new people to follow.

7. CLEAN UP YOUR KITCHEN

One of the very first things you want to do once you're ready to go vegan is refresh your pantry and do a kitchen rehaul.  Go through everything you have and separate the non-vegan products.  Whether you decide to discard them all at once or to use them up over the next couple of days is up to you.  For some, eating animal products once they've decided to go vegan is too hard and they need to get those products out of the house as quickly as possible.  For others, the waste seems to be the worse crime, and they prefer to use them up. 

As you restock your kitchen be sure to load on up the staples: fruit, vegetables, rice and other grains, beans and legumes, oatmeal, frozen fruit and vegetables, and some prepared vegan foods.  I don't suggest eating processed foods too often, as they aren't conducive to optimal health, but the one exception to that rule is during the transition.  Especially for those with strong addictions to animal products or those with little cooking experience, stocking up on prepared vegan foods and fake meats and cheeses can be the difference between success and failure.  One thing to remember: be sure to read the ingredients on all foods you buy, including those that should be vegan.  Sometimes fake meat and dairy products can still contain animal products (sad but true) so keep your eyes open!

8. READ THE INGREDIENTS

On that note, get used to reading the ingredients on EVERYTHING. At first it may seem tedious, but over time it will become a habit that you barely even notice.  Check out my post on Non-Vegan Ingredients to Avoid and on 25 Surprising Non-Vegan Foods for some ideas to get started.

I also suggest you download the app Vegaholic if you drink alcohol.  You can search the specific brand and flavour to see if your favourite drinks are vegan, right on your phone!

9. GET TO KNOW YOUR NEIGHBOURHOOD (AGAIN)

Do a google search of vegan restaurants, cafes, and stores in your area and make a list on your phone.  Make time to visit them and ask the people you meet there what their favourite places in the city are for all things vegan!  It's kind of fun to get reaquainted with your neighbourhood or city and to visit places you didn't even know existed!

Another thing that helps me all of the time, especially while traveling, is the Happy Cow app!  If you're still not sure what's available around you, or are on the go, this app will be a life-saver.  You can quickly search vegan, vegetarian, or vegan-friendly restaurants, stores, cafes, and bars near you or in any place you like.  It's become indispensible for me!

10. PERFECT IS THE ENEMY OF THE GOOD

Mistakes will happen.  You will eat something that isn't vegan by accident.  You'll forget to read the ingredients.  You will assume something that used to be vegan is still vegan without double checking.  Don't dwell on it because, guess what, it literally happens to all of us!  Going vegan in an omnivorous world that sees animals as commodities is HARD.  But as the saying goes, nothing worth getting comes easy.  And living a vegan lifestyle is 100% worth it.

Don't let your need for perfection lead you to giving it up all together.  Just do your best!  Remember, your best effort to be as vegan as possible makes a HUGE difference for the animals, the earth, your health, and the wellbeing of others.  Please don't let a need for perfection crowd out the good you're doing everyday.  Be kind to yourself as you are kind to every other living thing on earth.

This also applies to the process of GOING vegan.  For some, an  immediate change is the best way to do it, and that's great!  But for others a gradual approach is needed.  And that's also great!  Do you know why?  Because in BOTH cases the person is moving closer to an ethical, sustainable, and healthy life.  Gradual is not bad or wrong.  Gradually moving in the right direction is better than going full bore, failing, and giving it up all together.

Don't let perfect be the enemy of the good!!

Ok?  Ok.

11. EAT ENOUGH

I don't want to hear you complaining about this one.  I mean, seriously, who wouldn't want to be able to eat more everyday and not gain weight?  Plant foods tend to be lower calorie per pound than animal products, meaning you need to eat more to fulfill your daily calorie and nutritional needs.  I'm not going to give you a minimum calorie amount or a goal because it's a personal and intuitive process that you need to explore yourself.  But I will say:  

If you're hungry, eat.  ALWAYS!*

*And try to make what you eat mostly fruits and vegetables, if you can.  Those are the nutritional powerhouses!

12. LEAD BY EXAMPLE

Unfortunately, in this day and age anyone going vegan should expect comments, negative criticism, and jokes. I'm here to tell you not take what people say to heart.  It's their insecurities, their ignorance, their guilt, their fear, THEIR thoughts and feelings that are making them say and do those things.  It's not about you, it's about them.  And that's ok.  Everyone is on a different chapter in their life, and it's not up to you to force them to skip ahead if they aren't ready.  The very best thing you can do for everyone involved is to lead by example.  

I know it's hard.  Every vegan goes through their passionate (*angry) stage where they feel they can't contain themselves.  I feel you.  I've been there.  (And it's ok if sometimes you fly a bit off the handle.  Forgive yourself!)  But that doesn't work.  Want to know what does work?  Living your vegan lifestyle with nothing but compassion and respect for all living things.  People pick up on good energy.  They will notice that you never judge or criticize them for their choices, simply make yours and educate when asked.  They will come to it in their own time.  You just need to give them the chance!

A great way to share information in a non-judgemental way is to watch documentaries together!  My personal favourite at the moment is Cowspiracy (which is on Netflix) - it focuses on the environmental effects of the agricultural industry and is not hard to watch.  Check out my resources page for more documentary suggestions!

13. IDENTIFY YOUR TROUBLE AREA

This is very important for transitioning success!  If you LOVE cheese or bacon, buy some vegan cheeze or vegan bacon to eat when those cravings hit!  Knowing your biggest obstacle makes it MUCH easier to overcome it.  The good news is that the longer you're vegan, the less and less you'll crave your old omni foods or even the vegan versions!

If dairy is your weakness check out my post on how to give up dairy!

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The last thing I want you to remember on this journey is to STAY POSITIVE and to GIVE YOURSELF TIME TO ADJUST.  You're making a big change.  It won't always be easy, and it will take time for it to become your new normal.  Don't give into the deprivation mindset that most people associate with veganism - this is your opportunity to try a plethora of new foods, meet new people, go to new places, and enjoy the richness and variety of the vegan lifestyle!

My most important piece of advice to you is this:

Don't think of going vegan as giving up aspects of your life that have brought joy or pleasure, but rather as moving towards those values that you hold most dear and a deeper, more meaningful life experience.

Good luck, and remember, I'm here for you!

Until next time,

What was or is the hardest part of your vegan transition?

Linked Up!

10 Tips To Help You Go Dairy-Free!

Decided to cut dairy out of your diet but not sure where to start?  First of all, congratulations on taking the first step!  I'm so proud of you and I want to help you make this change, so today I am sharing my top 10 tips for going dairy-free that I used when I transitioned from a vegetarian to a vegan diet almost 3 years ago.  What are my credentials, you ask?  Good question!  

Right up until the day I committed to being vegan I was a cheese addict.  I would eat cheese with every single meal and snack.  I would eat melted cheese on a bagel for breakfast.  I would eat sliced cheese as a mid-afternoon snack.  I would eat a bowl of parmesan cheese with a spoon for dinner.  (True story).  Let me tell you, my family and friends were pretty shocked to hear I was no longer on the dairy train.  So how did I, as a major cheese addict, give it up cold turkey?  Keep reading to find out!

On to the tips!

ONE Have a clear image of WHY you're going dairy-free.

Every change is easier with a strong motivation.  What's yours?  Mine was purely ethical, read here for more on that, but there are a multitude of reasons to reduce, or even better eliminate dairy from your diet for health and environmental reasons as well!  I've written about these in detail on my blog, if you need a starting point in your research:

The Truth About The Dairy Industry

10 Reasons To Go Vegan!

Building Strong Bones With Plants

Should You Worry About Your Body's pH?

Milk IS NOT the Best Defence Against Osteoporosis

Still on the fence about giving up cow's milk and the products made from it?  I encourage you, if you haven't already, to read my latest blog post, The Truth About The Dairy Industry, and peruse the resources I shared throughout.  You can go now, it's ok, I'll wait!  Still not sure?  Comment below or send me an email at plantbasedbride@gmail.com and I'll answer any questions you may have and or chat with you, whatever you need!  I want to be a support for you, so please don't hesitate to shoot me an email (or a tweet or a Facebook message or whatever social media you like using!  I am on a good number of platforms.  You can find links to my profiles on the right side of this page on a desktop or at the very bottom on a mobile device!)

Once you have your motivation, do whatever you need to do to keep it at the forefront of your mind.  I found just having learned the truth about the dairy industry was enough for me, but you may need to write it down in your planner, or post a picture of dairy cows in a factory farm on your fridge, or have reminders pop up at meal times on your phone to keep your mind on your why.  Whatever method works for you, do it!  

TWO Consider your past successes.

Have you ever made a big change in your life?  Were you successful?  If so, take note of how you made that change.  Did you do it cold turkey?  Or was it more of a gradual change?

I won't tell you that one way is better than the other.  Everyone is different and each individual person needs to approach their life in the way that best fosters their success!  I cut out dairy in one fell swoop.  No more milk, cheese, yogurt, butter, cream, etc. just like that.  I won't lie, it was hard.  But for me it was the very best option.  I am not great with moderation; a slow transition would have left too much temptation to cheat and have "just a little bit more".  My why was just too important for that.  

The good thing is, no matter how you do it, you'll be making a huge impact!  Even just a small reduction in your diary consumption at first will start to create improvements in your body as well as reducing the pain and suffering of animals and slowing the destruction of the environment.  Do not beat yourself up if you're not a cold turkey kind of person (I'm not either *wink wink*), and don't let others beat you up for it!  You're on your own journey.  No one else can feel what you feel or is thinking your thoughts.  You know which way is better for you and you are making a huge difference, no matter what anyone says!

THREE Tell your family and friends.

I'm not saying you should start preaching high and low, but I am saying you should hold yourself accountable.  The best way to do that?  Tell the people you're closest to your goal!  It is especially important to  tell those you find yourself eating with the most often.  If the people in your life know you're off dairy, they'll give you a hard time for cheating!  I found this to be one of the most helpful things I did to keep me on track in those first couple of weeks.

A caveat to this:  Some people will try to derail you.  Unfortunate, but true for almost any goal you could set.  People feel strongly about what they put in their mouths everyday (not surprising, as we are literally made from it!) and will sometimes get defensive or feel judged, even if you didn't once lay judgement on them.  It's ok.  It can be very hard, but don't let them push you to go against your values or miss your goal.  Maybe schedule more non-eating activities with them, or spend a little less time with them in that initial tough period while your willpower is still low.  They will stop trying to make you cheat eventually, once they see you won't budge.  I promise!

FOUR Try removing one form of dairy at a time.

If you're having trouble going full bore but aren't great with moderation, cutting out one type of dairy at a time could be the answer!  Try removing milk from your diet, then once this has become easier add yogurt, then butter, then cheese... you get the picture.  Focusing on just one product at a time can make a big goal seem a little more attainable!

FIVE Stock up on dairy substitutes.

While I don't encourage regular consumption of these products on a long-term vegan diet, dairy substitutes can be a life saver while transitioning! 

Craving cheese?  Here's some daiya!  Need something for your breakfast cereal?  How about some vanilla almond milk!

For any and every dairy product, there is a dairy-free substitute.  Don't be afraid to rely on these heavily at first!  I had daiya cheese daily on my salads and dinners for the first two or three weeks of giving up dairy, and it stopped me from caving many many times!

SIX Try something new!

Do you always go to the same restaurant and get the same dairy-laden dish?  Maybe it's time to try something new!  I suggest checking out vegan restaurants in your area (Happy Cow is a great resource for that) as there won't be any dairy in sight!  Breaking your routine can really help cement the change.

You can even try this tip at home!  Why not look up some new dairy-free recipes to try a couple of times a week, rather than just trying to cut out or substitute for the diary in your go-to meals?  Check out these incredible blogs for some inspiration:

Pickles & Honey

Oh She Glows

Coconut and Berries

Vegan Yack Attack

Connoisseurus Veg

And check out my recipe posts!

SEVEN Eat well.

As they say, you don't win friends with salad.  While I disagree (salad is awesome and so are friends!), eating foods you don't like is not going to help keep you on track.  Eat well!  Treat yourself to dairy-free deliciousness every single day.  Don't give yourself the chance to start fantasizing about poutine.  And if you do, go out and get a vegan version! (Poutineville and Fresh in Toronto both have ridiculously delicious vegan poutine!)  The goal is not to deprive yourself, it's to thrive.

EIGHT Start a journal.

Not everyone likes journaling.  I don't.  But I really really wish I'd kept a journal before and after the switch to have more tangible proof of why I felt better.  I definitely did, and could feel it, but recording my sleep, feelings, aches and pains, skin clarity, stuffiness, gas and bloating, and more would have really helped me recognize the benefits I was getting, right from the start!

Try keeping one every other day, or once a week, if your not a journal person.  I promise you'll be glad you did!

NINE Don't do it alone!

Recruit your significant other, your best friend, your sibling, or your coworker to give up dairy with you!  Everything is easier with a little teamwork, and making a significant dietary change is no different.  You can encourage each other, go for meals together, and talk about the toughest and best parts of going dairy-free!

TEN Seek support.

This is especially important if you don't have someone to do it with you or if your closest friends and family aren't on board.  Try vegan or dairy-free groups on Facebook, chatting on message boards, or reaching out to someone who has done what you're trying to do, even if you don't know them personally!

Like I said earlier in this post, I want to help you make this change.  I am being 100% serious when I say you can email me (plantbasedbride@gmail.com) or direct message me on instagram (@elizabethturn) anytime you need support!  I would be honoured to be the person to help you make a positive change in your life.

Whether it's me or not, seek that support and don't be afraid to use it!

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Now, go forth and go dairy-free!

Until next time,

What helped you give up dairy?  What was the hardest part?  I want to hear about it in the comments below!

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