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Title: The advantage of being vegetarian
Description: Are you a die-hard non-veggie, but aware of the bad health problems you might face? Do you really want to quit eating meat, but not able to get over it? Fret not! Discover how you can go the vegetarian way, and stay healthy...
Description: Are you a die-hard non-veggie, but aware of the bad health problems you might face? Do you really want to quit eating meat, but not able to get over it? Fret not! Discover how you can go the vegetarian way, and stay healthy...
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The Advantages Of Being A Vegetarian
© Wings Of Success
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The Advantages Of Being A Vegetarian
DISCLAIMER AND TERMS OF USE AGREEMENT:
(Please Read This Before Using This Report)
This information is not presented by a medical practitioner and is for educational and informational purposes only
...
Always seek
the advice of your physician or other qualified health provider with any questions you may have regarding a medical
condition
...
Since natural and/or dietary supplements are not FDA approved, they must be accompanied by a two-part disclaimer
on the product label: that the statement has not been evaluated by FDA and that the product is not intended to
"diagnose, treat, cure or prevent any disease
...
The author and publisher make no representation or warranties with respect to the accuracy, applicability,
fitness, or completeness of the contents of this course
...
Therefore, if you wish to apply ideas contained in this course, you are taking full responsibility
for your actions
...
The author and publisher shall in no event be held liable to any party for any direct, indirect, punitive,
special, incidental or other consequential damages arising directly or indirectly from any use of this material, which is
provided “as is”, and without warranties
...
The
author and publisher do not warrant the performance, effectiveness or applicability of any sites listed or linked to in
this course
...
This report is © Copyrighted by Wings Of Success
...
Violators would
be prosecuted severely
...
9
Vegetarianism and Cancer: the evidence
...
13
Why Should You Become a Vegetarian?
...
17
When Milk is not a Healthy Food
...
21
Don't be a Lazy Vegetarian
...
25
Three Health Advantages Of A Vegetarian Diet
...
28
Ideas for Adding some Variety to your Vegetarian Lifestyle
...
32
Why Vegans Don't Consume Dairy Products
...
36
You are what you eat
...
39
Pig farming
...
41
Animal suffering
...
43
Vegetarians and heart disease
...
45
Bowels and stomach digestion
...
47
Osteoporosis
...
49
Spirituality
...
51
Detoxification
...
53
Eliminate poultry
...
55
Got milk? Reasons Not to Grab for the Glass
...
57
Variety Adds Vitality to your Vegetarian Meals
...
60
Why did humans start eating meat?
...
62
Vegetarian Diet for Optimal Personal and Environmental Health
...
65
Sample Two-Day Diabetic Vegetarian Menu
...
68
Going Vegetarian during your Pregnancy
...
73
Sample Vegetarian Diet Including Essential Fatty Acids to Promote Healing
...
76
Traditional Meat
...
78
Putting your Vegetarian Toddler on the Fast Track to Health
...
83
Tips for a Vibrant Vegetarian Holiday Filled with Variety
...
85
Tips for a Tasty Vegetarian Thanksgiving
...
88
Variety in your New Vegetarian Diet
...
91
Why switch to vegetarianism
...
93
PETA
...
95
Cow slaughterhouses
...
97
The Difference Between Vegan & Vegetarian
...
99
Is A Vegetarian Diet Safe For My Child?
...
102
Some Statistics to Make You Think About Becoming a Vegetarian
...
They include many summer favorites
...
Children love fruit flavored gelatin based dishes such as jello
...
Mousses and cheesecakes can both call for gelatin
...
Even meat
eaters may wish to use an alternative to gelatin for health reasons
...
Cooks sometimes make their own by boiling bones or pigs'
trotters but most often it is bought in powder form ready made in packets
...
This provides the basis for a whole range of
jellied dishes
...
A fruit or vegetable flan can be covered in a jelly like glaze by blending a little of one of these
products with water and then adding it to boiling water
...
If lumps do form use a food processor to remove them
...
A seaweed based product called
agar-agar is the thing to use here
...
It is even available to buy it in flavored forms that will make the traditional jello
that children and many adults love
...
They should be eaten on the same day as
they are made because they provide an ideal environment for bacteria to grow
...
So it is not really a problem to make
one quickly just before you need it
...
That makes it a good stand by to keep in your
store cupboard
...
In many
ways it is easier to use than gelatin which can easily go "stringy" if the water used is too hot
...
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Vegetarianism And Cancer: The Evidence
Vegetarianism has the reputation of being a healthy diet because it is low in fat and high in
vegetable products and fibre
...
A vegetarian diet is not an alternative to conventional forms of treatment
...
Only the irresponsible would
recommend a cancer patient to reject conventional medical treatment
...
A diet high in natural fruit and vegetable juices will provide the
body with important nutrients that help the natural healing process
...
In part this may be because they are eating a nutrient rich diet
...
Cancer patients suffer from a feeling of loss of control because their whole life
becomes dominated by a complex regime of treatment that is in the hands of specialists
...
The effect of psychology on disease should never be underestimated
...
Feeling better should not be dismissed in cancer
treatment
...
But it is in cancer prevention that the benefits of vegetarianism are most thoroughly
documented
...
Breast cancer in particular is very rare among women who
eat a soy based diet
...
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The Advantages Of Being A Vegetarian
Diets which are high in meat, especially red meat like beef, has been shown to be associated
with a higher incidence of colon cancer
...
Dairy products may be associated with an elevated risk of
ovarian cancer
...
But it can reduce the risk because it is high in fruit
and vegetables that contain substances called flavonoids and other antioxidants that destroy
the free radicals which can cause cancer
...
We are exposed to free radicals
through pollution as well as diet so they are almost impossible to avoid
...
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Vegetarians and Non-Vegetarians can Enjoy Tofu
Tofu is often a object of fun
...
Even some
vegetarians hesitate to try it because they fear that they may be ridiculed or simply do not know
how to cook it
...
Vegetarians
and non-vegetarians can enjoy it
...
Tofu comes in two forms
...
Silken tofu can be kept for a long time without refrigeration if the packet is
unopened
...
You will find regular tofu in the chiller department of you supermarket
...
Both kinds of tofu come in a white block
...
Silken tofu is widely
used in Japanese cooking but both kinds of tofu can be used in most dishes that call for tofu
...
it tastes of
nothing
...
You are adding the flavor
...
It takes on the flavor of the herbs, spices and vegetables with which it is
cooked
...
Flavor it with garlic, ginger, sesame oil,
chilies or whatever you like to add to your favorite stir fry
...
Tofu can also be used for salad dressings and creamy sauces for savory or sweet dishes
...
For a salad dressing
choose garlic, lemon juice, honey or herbs
...
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You might like to try it as a filling in baked potato
...
A thick paste of tofu can even be made into a burger and served in a bun
...
For a sweet sauce add some honey, cinnamon perhaps, nutmeg, even chocolate or pureed
fruit
...
A few chopped nuts sprinkled on top add a variety of texture
...
It is low in fat and contains no animal fat at all
...
The isoflavones found in soya based products such as tofu are thought to play a part in
reducing the risk of cancer because they combat free radicals in the body
...
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Why Should You Become A Vegetarian?
There are three basic reasons why you should become a vegetarian
...
Secondly, it is a contribution to the welfare of animals
...
Let's start with your health
...
This will be good for the health of
your heart
...
Vegetarians depend on nuts as one of their sources of protein
...
That alone would be a major reason to consider becoming a vegetarian
...
Vegetarians are seldom obese
...
Most vegetarians consume a lot of complex carbohydrates
...
When we experience a
rush of blood sugar we must produce more insulin
...
Type 2
diabetes is becoming increasingly common even in comparatively young people because of the
modern diet
...
A vegetarian diet can play a part in
reducing the risk of some cancers because it is high in fibre and high anti-oxidants that combat
free radicals
...
Antibiotics in food can result in antibiotic resistance
...
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The Advantages Of Being A Vegetarian
The intensive production of animals in factory farming systems raises major issues of animal
welfare
...
Vast amounts of land are used to produce animal feed that could be used more efficiently to
produce food for people
...
By becoming a vegetarian you are contributing to your own health, to the welfare of other
people, to the welfare of animals and to the health of the planet
...
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Can You Really Switch To Vegetarianism During Your Pregnancy?
Pregnancy brings a new responsibility
...
For many of us it is the time when we give up high risk activities like drinking and
smoking
...
Taken slowly and sensibly changing to
vegetarianism during pregnancy is quite safe
...
If they see that you are taking the process seriously they will probably
be supportive of your decision to change to vegetarianism during pregnancy
...
A typical
vegetarian eats far less junk food than most people
...
If you are not totally vegan then you will also be eating
dairy produce such as milk and cheese and eggs
...
In pregnancy a woman has special dietary needs
...
But it is important to ensure
that you get enough folic acid, iron, zinc and vitamin B-12
...
As a vegetarian you will probably get more of these than on a typical modern diet
...
It will help them to know that you are
vegetarian
...
Going vegetarian presents your body with many challenges
...
This is true at any time, but it is especially true when you plan to go vegetarian during
pregnancy
...
Make the transition gradually by eating
vegetarian one or two days a week at first
...
Taking things step by step also allows you to introduce new sources of protein into your diet
gradually
...
There's an
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The Advantages Of Being A Vegetarian
art to making a good tofu burger or a tasty lentil soup
...
Something else to consider when changing to a vegetarian diet during pregnancy is the need for
exercise and sunlight
...
A
dietary supplement may be necessary depending where you live and the time of year
...
This is
especially true when the change to vegetarianism is made during pregnancy
...
Above all listen to your own body
...
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The Advantages Of Being A Vegetarian
When Milk Is Not A Healthy Food
Milk is often praised as a perfect food which contains all the protein, fats and minerals that are
needed for a healthy life
...
Milk is, after all, the only food for the young of mammals
...
But matters are not so straightforward
...
For
human infants it can be harmful unless modified as it is infant formula
...
In northern latitudes many adults retain that enzyme and they can digest
milk
...
As societies become more diverse it is not uncommon to encounter individuals who cannot
tolerate milk in their diet
...
Full cream milk can help to raise the body's level of
cholesterol because it contains animal fat
...
Skimmed milk may be answer to this problem but a high consumption of dairy foods has been
associated with various forms of cancer
...
A Harvard study showed that if too much dairy produce is
consumed the body's enzymes may not be able to break down the lactose that milk contains
...
Milk produced under modern factory farming conditions is a long way from the milk that used to
be available
...
They may be kept indoors and fed on
concentrates
...
Milk from grass fed cattle is typically
high in vitamin D
...
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The Advantages Of Being A Vegetarian
Vitamin D is essential if we are to utilize calcium in bone growth and repair
...
Milk is not a reliable
source of either vitamin D or calcium
...
This substance has been linked to
a number of cancers
...
Leafy green vegetables and whole grains are a good source of calcium
...
Soya products contain no animal fat and are often
fortified with both vitamin D and calcium
...
But being a
vegetarian is about more than just not eating meat
...
A vegetarian diet may by high in cholesterol if it relies too much on cheese and eggs
...
If
it lacks fresh vegetables you diet will be deficient in vitamins and minerals
...
Going vegetarian is about more than just not eating meat
...
It is important to plan the change to a vegetarian diet
...
If you are used to eating convenience foods you may need to buy
some basic items
...
Not all vegetarian meals rely on cheese, eggs and milk for
protein
...
It is
perfectly possible to get enough protein by combining grains with pulse such as peas, beans
and lentils
...
Chili beans and rice combine in the same way to create what is called a complete protein
...
This is important to maintain colon health
...
Fibre is one of the key
ingredients in a healthful vegetarian diet
...
Your body needs to adjust
...
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The Advantages Of Being A Vegetarian
A healthful vegetarian diet based on whole grains, pulses, nuts, fruits, and vegetables will also
be good for your heart as it is low in fat
...
There is no reason to
exclude butter from a vegetarian diet especially if most of the fat you are consuming is of
vegetable origin
...
You will still pile on the pounds if you binge on ice cream but a really healthful
vegetarian diet leaves you feeling satisfied so that you are less likely to overindulge in sweet
things
...
The shelves of our supermarkets are full of products
aimed at the vegetarian
...
We are
inevitably tempted to be a bit lazy sometimes and cut corners
...
So don't be a lazy vegetarian in the supermarket: read those labels
...
A little bit of refined flour, the occasional sweet or fatty treat are
not in themselves bad for a vegetarian
...
Even a vegetarian can get fat if they eat enough fat, sugar and refined carbohydrate
...
Many of the fats used in commercial vegetarian foods are what is called transfatty acids
...
So even if the fats used in a vegetarian product
are derived from vegetable sources they may have been modified so much in the manufacturing
process that they are no longer healthy
...
In these situations opt for healthy alternative
...
Keep a good range of fresh
fruits on hand
...
Vegetarian food does not always take a long time to cook and prepare
...
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The Advantages Of Being A Vegetarian
If you keep some cooked pulse on hand in the fridge you can rustle up a vegetarian meal very
quickly
...
A
little planning allows a vegetarian to be lazy in a healthy way
...
Set out a platter of vegetable
sticks and olives with a hummous dip
...
Take time to discuss
the events of the day
...
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The Advantages Of Being A Vegetarian
Alternative Sources Of Protein For The Vegetarian
In a conventional diet protein is obtained from meat, fish, eggs, milk and dairy products such as
cheese
...
A vegetarian diet must derive protein from other sources
...
Some of these vegetable proteins are complete in
that they contain all the essential amino acids just like animal protein
...
Most plant foods contain some protein
...
Nuts and seeds are an under appreciated source of protein
...
Soya beans are source of complete protein and for that reason soya products are an important
part of a vegetarian diet
...
They come in variety of forms and are often made into pies,
burgers, sausages and other ready prepared products that offer the busy vegetarian a
convenience food
...
You will also find soya
yoghurts and soya cheeses
...
Another meat substitute is mycoprotein which is made from a variety of fungus
...
You will also find it in
ready made products often sold under the brand name "Quorn
...
They are incomplete proteins and must be combined with other
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The Advantages Of Being A Vegetarian
incomplete proteins, such as grains, or complete proteins, such as eggs or milk, to make a
complete protein food
...
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The Advantages Of Being A Vegetarian
Three Health Advantages Of A Vegetarian Diet
A vegetarian diet offers a number of health advantages when compared to the typical diet that is
eaten by the majority of people in the rich industrial countries
...
In recent years the problems of heart disease, obesity, diabetes, the degenerative diseases of
old age and cancers have been on the increase
...
It is possible to become obese on a vegetarian diet, but an overweight vegetarian is a rarity
...
This has major
implications for both obesity and type 2 diabetes
...
These essential fatty acids do not raise cholesterol levels
and so benefit the heart
...
Soya products make up an important component of a vegetarian diet
...
One of the key health advantages of a vegetarian diet is its high fibre content
...
Fibre is essential to maintain the health of the colon and
bowels
...
The fruit and vegetables that a vegetarian consumes contain important anti-oxidants which
combat the free radicals that can cause cancer
...
You need to make yourself familiar with the nutrient value of your food and how foods
interact with one another
...
These are
protein, iron
...
In a meat based diet these are easily obtained
from animal products
...
If you have decided to eat a vegetarian diet, whether for reasons of health or because of ethical
considerations, you need to consider where you will obtain these nutrients
...
A vegetarian can obtain protein from beans, peas, lentils and other pulses
...
A complete protein
contains all the essential amino acid that are found in meat and other animal products
...
Soya products make up an important part of a vegetarian diet for that reason
...
A vegetarian diet need not be lacking in protein if it contains a variety of pulse, grains, nuts and
seeds
...
It is not even necessary to include different incomplete vegetable proteins in the same meal to
create a balanced protein
...
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Many of the commercially available soya products have calcium, zinc and vitamin B-12 added in
the manufacturing process
...
Soya beans are also a good source of iron as are seeds such as pumpkin seeds
...
Zinc is vital for growth and cell division
...
for liver function
and insulin activity
...
Chick
peas are a good source of zinc, as is tahini paste
...
Calcium need not be a major problem in a vegetarian diet
...
Even for vegans it is possible to obtain calcium from
plant sources
...
Baked
beans and broccoli are both good sources of calcium
...
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The Advantages Of Being A Vegetarian
Ideas For Adding Some Variety To Your Vegetarian Lifestyle
Variety is not only good for vegetarians because the same old food can become boring but it is
also necessary
...
You should never stick to one or two recipes and never be tempted to confine yourself to a few
commercial products because they seem easy to prepare
...
That is why so many vegetarians give up after a
short time
...
If your usual store
does not carry fresh produce go to another one or find a local supplier
...
Get to know what is in season and how to prepare it
...
Vegetarians who can shop in farmers' markets
have an advantage
...
If you choose a variety of colors of fruit and vegetables you will automatically have a range of
nutrients
...
The look of food is often underestimated by vegetarians
...
The sight of
a plate of beautiful food sets out mouth salivating as much as the smell of new baked bread
...
A sourdough rye loaf
fresh from the oven or a crusty whole meal with poppy seeds can make a simple vegetarian
meal into a gourmet feast
...
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If eating butter is a problem because you are watching your cholesterol levels then dip your
bread in olive oil
...
Vegetarians have respect for vegetables so find the best olive you can
...
The
varied taste of olive oil from different countries or even different estates will in itself add variety
to you vegetarian diet
...
But they can become boring
...
if you have never eaten quinoa then you should
...
Try using barley instead of rice
...
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The Advantages Of Being A Vegetarian
Making A Vegan Cake
Making a cake for a vegan sounds like a daunting task and possibly not be very rewarding one
...
But the secret is to stop thinking of it
as a series of prohibitions and think of it as an opportunity to be creative
...
You are
not making a substitute for a traditional cake
...
This is a cake in its
own right
...
Cashew cream is made by grinding cashew nuts with a
small quantity of water in a food processor
...
When decorated with icing they will be indistinguishable from any other fruit cake
...
A brownie type cake can be made without egg using only baking powder to make it rise
...
But once it is cool you can assemble it into a
taller and more impressive creation
...
This has
definite health benefits
...
You can also cut down on sugar or
eliminate it altogether by using applesauce or grated carrot to sweeten it
...
Sometimes you will have just have to make a birthday cake
...
There is no other way to get the effect of a sponge that rises and stays
risen when baked
...
Your local health food
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The Advantages Of Being A Vegetarian
store will be able to provide you with a product known as Ener-G Egg Replacer
...
"
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The Advantages Of Being A Vegetarian
Why Vegans Don't Consume Dairy Products
Becoming a vegan means giving up milk and dairy products such as butter and cheese
...
But in many cultures dairy produce is eaten at all or only rarely
...
It is therefore entirely possible to eat a balanced vegan diet that
does not include dairy produce
...
The nature of this industry is perhaps one of the best reasons
for becoming a vegan and cutting milk and dairy produce out of your diet
...
There are
powerful commercial interests involved in encouraging us to eat more dairy produce
...
The same changes can be seen in other
cultures that are in the process of changing to a Western diet
...
Dairy cows are selectively bred for the highest milk yield
...
Cows in intensive dairy units are treated with antibiotics and hormones
...
The old image of the placid dairy cow in a green field is a thing of the past
...
They are taken from
their mothers within weeks of their birth
...
More humane farming systems are used on some farms
...
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The Advantages Of Being A Vegetarian
But even if you can source good quality dairy produce from farms with high welfare standards
you may wish to eliminate dairy produce from your diet and become a vegan
...
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The Advantages Of Being A Vegetarian
Why Vegans Don't Eat Eggs
Vegans are vegetarians who do not eat eggs or any other animal product
...
Many people feel that this is too extreme and too restrictive
...
Vegetarians cooking for children are often advised to include some eggs in their diet
...
The advantage of eggs is that they are highly
nutritious
...
But modern farming techniques are convincing an increasing number of people that it is
unethical to eat eggs
...
They are kept in confined
conditions without space to move and engage in natural behavior
...
Their legs are malformed and they lose their feathers
...
Without visiting the farm it is very hard to know how the hens that produced the eggs have been
treated
...
A huge number of male chicks are discarded in this process and go into industrially
prepared foods
...
Backyard poultry keeping is becoming increasingly
popular
...
Hens that are no longer laying
eggs traditionally go into the pot
...
There are also strong health reasons for not eating eggs
...
They can raise you cholesterol level
...
It is
possible for an adult to eat a balanced diet that does not include eggs
...
” Have you ever really
thought about what it means? And do you think about it when you’re making food choices?
In some ways, we do become what we eat, literally
...
And when you think about it, we also become what we don’t eat
...
Our
cholesterol can improve
...
The incidence of Type II diabetes is reduced
...
When you’re healthier, you’re taking fewer medications
...
If you have a family history of high cholesterol or high blood pressure, then it’s particularly
incumbent on you to revise your eating habits
...
Vegetarians are statistically healthier than omnivorous persons; they’re leaner and
live longer
...
It’s never too late to change what you’re doing and increase your
chances for a longer, fitter life
...
S
...
It’s no longer eaten
primarily at Thanksgiving and Christmas, but throughout the year
...
Turkeys are kept in cramped, dark spaces to discourage the naturally aggressive behaviors that
occur when an animal is kept confined without space to roam and feed freely
...
And this animal which
normally has a 10-years life span is generally slaughtered at about 2 years of age
...
7 million turkeys dying in their sheds every year
...
Ulcerated feet and hock burns are common caused by continual contact with litter contaminated by urine and feces
...
You have to be sure they’re cooked to a specific temperature to ensure that any diseasecausing bacteria are completely killed
...
It makes a compelling case for switching to a vegetarian diet, doesn’t it? Suddenly, the jokes
about vegetarian dinners, with nut loaves and vegetables, instead of meat, seem to make more
sense, not only from a health standpoint, but from a humane issue as well
...
So much of the dinner is vegetablebased to begin with; it’s a small change to replace turkey with a plant-based main course as
well
...
When people start eating a more vegetarian diet, red meat is usually the first
thing they eliminate from their diets
...
Health is one of the most
compelling reasons to eat vegetarian, but the inhumane treatment of the animals massproduced for human consumption is another reason many people are rejecting a carnivorous
diet
...
The pigs are kept in small crates with limited movement
...
Their living conditions can be dirty and they’re fed growth hormones
to stimulate weight gain and antibiotics to ward off diseases that are the results of their living
conditions
...
They chew on the bars of their cages or worry with their
water bottles excessively
...
The pigs pay an extremely high price to feed us
...
We’re basically not made to eat meat
...
We evolved from herbivores and it’s still the better way for us to eat
...
And there’s the added psychological benefit of knowing that
we’re not contributing to the suffering of innocent animals
...
This is partly true, but there are hazards to eating fish and seafood as well
...
There are elements of fish and shellfish are an important part of a healthy diet
...
A well-balanced diet that includes a variety of fish and shellfish can
contribute to heart health and children's proper growth and development
...
However, nearly all fish and shellfish contain traces of mercury
...
Yet, some fish and shellfish contain
higher levels of mercury that may harm an unborn baby or young child's developing nervous
system
...
Therefore, the Food and Drug
Administration (FDA) and the Environmental Protection Agency (EPA) are advising women who
may become pregnant, pregnant women, nursing mothers, and young children to avoid some
types of fish and eat fish and shellfish that are lower in mercury
...
Eliminating fish and seafood is one of the final steps towards eating a complete
vegetarian diet and the health benefits that are your reward for making that change
...
Many of us also obtain an emotional gratification when we eat, and
most of us are omnivores, meaning we eat everything, including meat and poultry
...
But many people refuse to eat meat because of the inhumane treatment of the animals
that are mass-produced to feed the population
...
S
...
When you eat meat, you’re eating the flesh of
an animal whose life has been artificially shortened by overfeeding it to get it to a
slaughterhouse earlier
...
If they bear their young live, their babies are taken from them, sometimes a day after they’re
born
...
Pigs aren’t allowed to root
...
Chickens are kept in cages, their beaks seared off with a burning hot knife to thwart
aggressive behaviors that are the result of unnatural confinement
...
Consider that
depression and stress can make humans ill, can infect our muscles and organs
...
We’re no longer a hunting society; we’re
merely a consuming society
...
One can make a
case for hunting and eating meat when it’s the only means for survival
...
Do they have to include the flesh of suffering animals? How
can that possibly be considered nourishment?
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The Advantages Of Being A Vegetarian
Different Types Of Vegetarians
Many people think of vegetarians as one homogeneous group that just doesn’t eat meat
...
There are different categories of vegetarians as diverse
as the reasons for going vegetarian in the first place
...
But someone who is
vegetarian could conceivably eat dairy products such as milk, eggs and cheese
...
A lacto
vegetarian consumes milk and cheese products, but doesn’t consume eggs
...
They eat only vegetables, fruits, nuts, grains and legumes
...
Vegans also don’t use white sugar because it’s often processed with
a substance derived from animal bones that whitens the sugar
...
Fruitarians, for example, eat only
fruit
...
They consider it a way of eating that’s most
in balance and harmony with the earth, the most natural
...
There is also a growing
movement towards eating only raw or living foods
...
If cooked at all, it should only be
cooked to slightly over 100 degrees, so the nutrients are still retained
...
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The Advantages Of Being A Vegetarian
Vegetarians And Heart Disease
No matter what your reasons for eating a more vegetarian diet, there’s no denying the obvious
health benefits that are derived from the elimination of red meat from your diet
...
High levels of blood fats are associated with an increased
risk of heart disease
...
But even among lacto-ovo
vegetarians, cholesterol levels are generally lower than they are among meat eaters
...
Among middle-aged men, meat
eaters were four times more likely to suffer a fatal heart attack, according to the study
...
In a 1982 study of more than 10,000 vegetarians and meat eaters, British
researchers found that the more meat consumed, the greater the risk of suffering a heart attack
...
To glean the heart-saving benefits of vegetarianism, consumption
of such foods as hard cheese, cream cheese, ice cream and eggs should be moderate
...
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The Advantages Of Being A Vegetarian
Vegetarians And Cancer
You might have a general idea that eating a vegetarian diet is more healthy for you
...
Large studies in England and Germany have shown
that vegetarians are about 40 percent less likely to develop cancer compared to meat-eaters
...
S
...
Similarly, breast cancer
rates are dramatically lower in nations, such as China, that follow plant-based diets
...
Meat and dairy products contribute to many forms of cancer, including cancer of the colon,
breast, ovaries, and prostate
...
High-fat diets also
encourage the body’s production of estrogens
...
A recent report noted that the rate of breast cancer among
premenopausal women who ate the most animal (but not vegetable) fat was one-third higher
than that of women who ate the least animal fat
...
One study linked dairy products to an
increased risk of ovarian cancer
...
Daily meat consumption triples the risk of prostate enlargement
...
Vegetarians avoid the animal fat linked to cancer and get abundant fiber, vitamins, and
phytochemicals that help to prevent cancer
...
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The Advantages Of Being A Vegetarian
Bowels And Stomach Digestion
Many of the health benefits derived from a vegetarian diet have to do with creating a healthy
environment in the bowels and stomach
...
Fruits, vegetables,
legumes and nuts provide the kind of dietary fiber our digestive systems need to function
properly
...
When the digestive system doesn’t function and work as it’s intended to, that leads to
opportunistic diseases or changes in the DNA of cells in the stomach and colon
...
When we don’t get enough of the fiber we need, we incur
a host of digestion and elimination problems, such as constipation and hemorrhoids that are a
result of straining
...
Other diseases of the bowel that occur less frequently in a vegetarian population include irritable
bowel syndrome, and chronic ulcerative colitis, mostly likely due to the increased fiber content in
a vegetarian diet
...
When you consider the risks that come with a diet that includes meat and animal products, and
the benefits that come from a vegetarian diet, does the prospect of a steak or burger or bacon
really sound that good to you? Doesn’t it at least make sense to reverse the portion sizes and
proportions of meats to vegetables and side dishes? In other words, if you must continue to eat
meat, then make meat your side dish, or just incidental to your meal, such as in a stir fry
...
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The Advantages Of Being A Vegetarian
Weight
Think about it, have you ever seen a fat vegetarian? Probably not
...
And what happens when you resume your old eating habits? Generally the weight will come
right back on
...
When you eat a diet that’s higher in dietary fiber, that’s primarily if not totally vegetarian, you’re
naturally healthier
...
You have more energy and stamina; you wake up more easily and more refreshed
...
Many diets fail because we think of them as depriving ourselves of food we love
...
There are so many compelling reasons to eliminate meat from our diet, so
why not forget about losing weight? Focus instead on eating healthier, or eating in a way that’s
in balance with the earth, and that doesn’t need to subsist on the suffering of animals
...
You’ll
find your blood pressure falls into a healthier range and your risk for Type II diabetes can
decrease
...
You also know that it can make you leaner and healthier
...
These three substances are the main components of urinary
tract stones
...
The American Academy of Family Physicians notes that
high animal protein intake is largely responsible for the high prevalence of kidney stones in the
United States and other developed countries and recommends protein restriction for the
prevention of recurrent kidney stones
...
Since animal
products force calcium out of the body, eating meat can promote bone loss
...
S
...
S
...
We continue to consume meat, while at the same time downing calcium supplements and
prescription drugs to prevent osteoporosis, that often have drastic side effects
...
Doesn’t it make more sense (and cents) to get your calcium from eating a healthier
diet?
What are some good vegetarian sources of calcium? Orange juice, for one
...
Tofu is also a good source of calcium
...
They
were hunter-gatherers and did not evolve with the characteristics of carnivores
...
When you look at carnivorous animals, such as
wild cats, you can see their teeth are designed to rip and tear, not chew
...
Even our digestive systems are not particularly
suited to eating meat
...
Perhaps earliest man observed carnivores eating meat,
and if they couldn’t find any of the natural foods they were used to eating, such as vegetables,
berries, nuts and grains, then they might have assumed that eating meat would at least sustain
life
...
Even to a
prehistoric mind, apes would have looked similar to man, walking primarily upright, with arms
and hands
...
We would have watched the apes peeling bananas, or crushing nuts on stones to get at
the meat of the nut
...
Hunting,
after all, requires thought and planning
...
Until man discovered fire, he was primarily vegetarian, living in what was the natural order
of things
...
It’s a
way that’s in balance with the planet, and doesn’t seek to dominate it and conquer it
...
A diet of meat makes our bodies less functional, and we think of
nourishing our bodies in terms of our organs and blood, but we don’t often think about how what
we eat can impact the most important organ in our body, the brain
...
When your body is fit,
your mind is also lightened
...
From the beginning of recorded history we can see that vegetables
have been the natural food of human beings
...
Ancient Egyptian priests never ate meat
...
In India, Shakyamuni Buddha emphasized the importance of Ahimsa, the principle of not
harming any living things
...
Buddha made the following observations: "Meat eating is just
an acquired habit
...
" "Flesh eating people
cut off their inner seed of Great Mercy
...
this life I eat you, and next life you eat me
...
How can
they ever get out of the Three Realms (of illusion)?"
These are cultures that are considered more enlightened and focused more on spirituality than
is Western culture
...
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The Advantages Of Being A Vegetarian
Transition Family
If you’re considering moving to a vegetarian diet as an adult, you probably want to pass on this
good nutrition and improved way of eating to your family as well
...
But that can be hard to do, especially in a culture where our children are bombarded with
messages from fast food restaurants in the media
...
Like any other dietary endeavor, it starts at the grocery store
...
Exchange good, chewy brown rice for white rice
and processed side dishes, which are so high in fat and sodium
...
Don’t make changes all at once
...
Make the changes so gradual that they’ll never notice
their diets are changing
...
You’ll be doing them a favor that will last them a lifetime
...
S
...
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The Advantages Of Being A Vegetarian
Detoxification
When people talk about detoxification and cleansing the body of harmful toxins, it’s often seen
as a fringe element of vegetarians
...
A diet that’s
high in fat and processed foods tends to slow down our digestive systems, and our elimination
processes are also interrupted
...
When we begin eating a more healthy vegetarian diet, we start to get more dietary fiber
into our systems, and all of a sudden, our digestive systems start to work better,
When you eliminate high-fat meat and processed foods from your diet, then much of your
body’s energy is freed from the intense work of digesting these foods
...
You start to become more aware of the toxic
nature of the food you’d been eating before
...
There are many
new and stronger chemicals, air and water pollution, radiation and nuclear power
...
The incidence of many toxicity diseases has
increased as well
...
Arthritis,
allergies, obesity, and many skin problems are others
...
When you start a vegetarian eating plan, your
body eventually cleanses itself of the harmful effects of these toxic foods
...
Try to think of this as adding to your dietary habits, rather than a drastic change
...
Or eliminate the most processed and high-fat meats first, such as bacon and hamburgers
...
If
you think you’ll miss the taste of bacon in the morning, try substituting a turkey or vegetablebased bacon substitute
...
If you’ve had a health scare and feel the need to change everything at once, make sure you
include a lot of variety in the foods you buy as you begin to discover new flavors and textures
that you’ll like to replace the ones you’re used to eating
...
Reduce the amount of red meat that you eat on a weekly basis, even if it means substituting
pasta with marinara sauce for meat just one night a week
...
Start with raw vegetables at night before dinner so you’re not so hungry
when you get to the main meal
...
We’re creatures of habit and resistant to change
...
This is a decision and a change you
want to make for a lifetime
...
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The Advantages Of Being A Vegetarian
Eliminate Poultry
If you haven’t been eating a vegetarian diet for years, and want to make the shift, it’s best to do
so gradually, in stages
...
While it’s not eating more vegetarian, you’re at least
eliminating the biggest offender in disease-enhancing foods, red meat
...
While it’s not as bad for you as red meat, because it’s not as high in fat, it’s still meat that’s been
raised on a farm in terrible, cramped and inhumane conditions
...
Chickens are raised in horrible conditions, overfed and then slaughtered
...
It’s also fairly easy to eliminate poultry from our diets because let’s face it – it’s
like eating wood pulp, it’s so tasteless
...
Add more fish and seafood, if you’re not quite ready to replace poultry with grains and
vegetables and legumes yet
...
This may be as
far as you ever get in moving towards vegetarianism, or at least eliminating meat from your diet
...
You won’t miss poultry for a minute
...
When we’re not getting essential proteins and vitamins, we’re still starving
our bodies, regardless of how healthy we think we’re being
...
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The Advantages Of Being A Vegetarian
Eliminate Seafood
It’s actually pretty easy to eliminate red meat and poultry from our diets
...
Your reasons may be
physical, because you need to lower your cholesterol or blood pressure
...
You may also find that the way we mass-produce meat and
poultry for consumption in this country is repugnant to you
...
We’re consuming flesh that’s been
produced from enormous pain and suffering
...
It might feel like it’s carrying things to far to eliminate something as elemental as a shrimp or a
scallop
...
All our waste
and trash gets hauled into the ocean, if it doesn’t go into a landfill
...
Think of the impact that the
erosion of the ozone layer in the atmosphere has had on every living thing on the planet
...
Your risk of producing a baby with birth
defects is extremely high if you do
...
It’s flesh after all, even though it’s marine flesh
...
If you’ve been realizing the benefits of eating
more vegetarian, then it’s really a small step to take to eliminate this last piece of animal flesh
from your diet
...
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The Advantages Of Being A Vegetarian
Got Milk? Reasons Not To Grab For The Glass
Many Americans, including some vegetarians, still consume large amounts of dairy products,
but here are several strong reasons to eliminate dairy products from your diet
...
Increasing your intake of green leafy vegetables and beans, along with
exercising have been shown to help strengthen bones and increase their density
...
A low-fat vegetarian diet that eliminates dairy products, as
well as adequate amounts of exercise, proper stress management and quitting smoking not only
will help prevent heart disease, but could also reverse it
...
According to a recent study by Daniel Cramer, a Harvard doctor, when excessive amounts of
dairy products are consumed and the body’s enzymes are unable to keep pace with breaking
down the lactose; it can build up in the blood and affect a woman’s ovaries
...
In addition, milk may not provide a consistent and reliable source of Vitamin D in the diet
...
Excess Vitamin d in the blood can
be toxic and can result in calcium deposits in the body’s soft tissues
...
By choosing to
consume a nutrient-dense, healthful diet of grains, fruits, vegetables, legumes, and fortified
foods including cereals and juices, you can help meet your body’s calcium, potassium,
riboflavin, and vitamin D requirements easily and simply, without the added health risks from
dairy product consumption
...
Start out with committing to be a vegetarian for three days per week for the first couple of
weeks
...
Throw in mushrooms to that marinara sauce to take the place of meatballs, or try some textured
vegetable protein (TVP) in that lasagna recipe
...
Next, commit to five days per week for the next two weeks
...
Treat
yourself to a few new vegetarian products and try them in your next meal
...
And don’t limit yourself to being vegetarian only at home;
most all restaurants offer delicious vegetarian entrees, so be sure to try them
...
Now all that’s left to do is add two more days on your week, and you’ll be a converted
vegetarian all week long! After all, you’ve been doing it for a month now; you’ve become a
seasoned rookie in the game
...
Remember it’s not about being perfect; every animal-positive change you make it your
diet has a great effect
...
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The Advantages Of Being A Vegetarian
Variety Adds Vitality To Your Vegetarian Meals
Probably one of the most perplexing thoughts a person has when they transition to
vegetarianism is keeping their diet filled with a variety of fun, diverse, and nutrient-dense foods
...
With a little creativity, planning, and forethought, you might be
surprised how much variety you can achieve with your new vegetarian diet – perhaps even
more than your meat-eating days!
There are some simple substitutions you can experiment with and use as substitutions in your
favorite meat recipes
...
Milk and other dairy products can also be easily replaced with vegetarian-friendly items
...
You can also make nut milks by blending nuts with water and straining, or rice milks by blending
cooked rice with water
...
Because of their many health benefits, beans should be eaten often
...
Many nuts and seeds are available both in and out of the shell, whole, halved, sliced, chopped,
raw, or roasted
...
Sunflower and sesame seeds are excellent choices for spicing up salads and other vegetable
dishes
...
Many of them can still be enjoyed and only require slight variations
...
The freezer sections
of most big grocery stores carry an assortment of vegetarian convenience foods such as veggie
bacon, burgers, and breakfast sausages
...
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The Advantages Of Being A Vegetarian
Lazy Vegetarians Who Choose the Wrong Carbs Risk Health
We’ve all been there
...
But choosing a
refined or enriched carbohydrate over the beneficial carbohydrates that a solid, well-balanced
vegetarian diet offers defeats the purpose of your decision to live a vegetarian lifestyle, and
that’s for optimal health
...
The over-consumption of refined carbohydrates and sugars can result in excess insulin in the
bloodstream
...
According to one study, consuming refined grains may also increase your risk of getting
stomach cancer
...
In addition, refined sugars and carbohydrates have been implicated as a contributing factor in
increased gallbladder disease, according to a recent study
...
Another study looked at the
role carbohydrates play in the incidence of heart disease
...
Diets low in fat and high in carbohydrates not only dramatically raised triglyceride
levels but significantly reduced levels of HDL, the “good” cholesterol
...
Simply put, as your sugary and refined carbohydrate
intake increases, your bone density decreases
...
Your body, and your conscience, will thank you for it in the long run
...
After all, we’re not so far removed from
animals ourselves
...
There might not have been that much
intellectual distinction between humans and other animals
...
Their closest animal relatives, apes, were vegetarians
...
But necessity is the mother of invention
...
Just
like the soccer players whose plane crashed in the mountains of Chile, and were forced to eat
the flesh of other players who died in the crash, earliest man at some point had to make the
choice for survival, and that could have consuming meat for the first time and changing human
history – and health – forever
...
They might have subsequently eaten raw meat, if necessary, but
we can also imagine that our earliest digestive systems rebelled against eating raw meat
...
You may have heard friends who were vegetarians tell stories
of trying to eat meat and becoming violently ill afterwards
...
However, in
the timeline of human history, eating meat is a relatively recent evolutionary development
...
Nutrients such as protein, iron, calcium, zinc and vitamins B-12 and
D can all be easily incorporated into your vegetarian lifestyle with the proper planning
...
Plant proteins alone can provide enough of the essential and non-essential amino acids, as long
as sources of dietary protein are varied and caloric intake is high enough to meet energy needs
...
Soy proteins, such as soy milk and tofu, have been shown to be equal to proteins
of animal origin
...
Dried fruits and
beans, spinach, and brewer's yeast are all good plant sources of iron
...
Read the labels of other foods carefully; you
might be surprised what food is B-12 fortified
...
Exposure to ultraviolet (UV) light stimulates your body produce its own vitamin D
...
Those who don’t have the opportunity to get out and soak up the sun might
want to consider adding a supplement to their diet
...
Vegetable greens such as spinach, kale and broccoli, and some
legumes and soybean products, are good sources of calcium from plants
...
Good plant sources include grains, nuts and
legumes
...
Take care to select a
supplement that contains no more than 15-18 mg zinc
...
Dried beans,
spinach, enriched products, brewer's yeast and dried fruits are all good plant sources of iron
...
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The Advantages Of Being A Vegetarian
Vegetarian Diet For Optimal Personal And Environmental Health
It’s been well documented through the years that vegetarians are healthier than people who eat
meat
...
They are also less likely to die from heart disease
...
Many studies show that vegetarians have less instances of colon
cancer, due in large part to the differences in the bacterial flora that is present in the colon
...
Vegetarians
consume two to three times as much fiber as do meat-eaters, which has been shown to reduce
cholesterol and blood glucose levels, and protect against colon cancer
...
Vegetarians eat more isoflavones than do meat eaters
...
Research shows that isoflavones may reduce the risk for
prostate cancer and may improve bone health
...
And,
since vegetarians do not eat meat, they are not exposed to heme iron,
a type of iron found in
meat that may increase the risk of heart disease and cancer
...
It allows you to live more harmoniously with the world around you, which
improves mental and emotional health accordingly
...
Diabetes affects people of all
ages, both genders, from all walks of life and backgrounds
...
Diet is one of the most
important ways of controlling diabetes, and a vegetarian lifestyle with its emphasis on low fat,
high fiber, and nutrient-rich foods is very complementary
...
Usually, most of the food we eat is digested and converted to glucose, a
sugar which is carried by the blood to all cells in the body and used for energy
...
But diabetics are unable to control the amount of
glucose in their blood because the mechanism which converts sugar to energy does not work
correctly
...
As a result
glucose builds up in the bloodstream and leads to problems such as weakness, inability to
concentrate, loss of co-ordination and blurred vision
...
If this
state continues for a prolonged period of time, it can lead to coma and even death
...
Instead of counting calories diabetics must
calculate their total carbohydrate intake so that no less than half their food is made up of
complex carbohydrates
...
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The Advantages Of Being A Vegetarian
Sample Two-Day Diabetic Vegetarian Menu
Though the task of planning out a diabetic vegetarian menu might seem a bit daunting, with a
little creativity forethought, it can actually be very simple
...
)
Dinner: 1 cup chili with lentils with
1/4 cup prepared Textured Vegetable Protein (TVP)
over 1/3 cup white rice
1/2 cup steamed or roasted carrots
1/2 cup fresh pineapple slices
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The Advantages Of Being A Vegetarian
Evening Snack: 1/2 cup pretzels
8 ounces enriched soymilk
Day two
Breakfast: 1/3 cup cranberry juice or
sugar free cranberry juice cocktail
3/4 cup cooked oatmeal with 1/2 banana and
1 teaspoon vegan margarine
8 ounces enriched soymilk
Morning Snack: 3 cups low fat popped popcorn with
2 teaspoons nutritional yeast
1/2 cup orange juice
Lunch: 6" pita stuffed with 2 ounces meat substitute (equivalent to 2 ADA meat exchanges),
lettuce, radishes, and cucumbers
1 cup shredded cabbage with
1-1/2 Tablespoons vegan mayonnaise
8 ounces enriched soymilk
Afternoon Snack: Fruit smoothie made with
8 ounces soymilk, 2 ounces silken tofu, and
1/2 cup frozen or fresh berries, blended together
3 sugar-free ginger snaps
Dinner: Baked eggplant (1/2 cup) with
1/4 cup tomato sauce
1/2 cup black beans with 1/3 cup brown rice
one medium baked apple
Evening Snack: 2 Tablespoons peanut butter on 6 crackers
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The Advantages Of Being A Vegetarian
The Special Needs Of The Pregnant Vegetarian
It’s apparent that your nutritional needs increase when you are pregnant
...
A good start is to ensure that you’re eating plenty of protein
...
Soy proteins, beans and legumes are wonderful vegetarian sources of
protein
...
Each day you need to be eating at least four
servings of calcium-rich foods like broccoli, calcium-fortified soy milk, tofu, and dark green leafy
vegetables
...
You only need about 20 minutes directly on
your face and hands two to three times per week, when the sun is weakest
...
Take a look at your iron intake, as it’s a vital mineral during your pregnancy, especially the last
half
...
You might also want to consider supplementing to ensure you get the required amount
...
Select fortified cereals or soy milk, brewer’s yeast, and consider a
multivitamin with an adequate level to ensure your body gets the amount it needs
...
Whole grains and legumes are wise choices to obtain this nutrient,
but you again may need to supplement to make sure you’re getting what you need
...
And though many women do choose to take a prenatal vitamin
daily, they should not be a substitute for good nutrition
...
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The Advantages Of Being A Vegetarian
Sample Daily Menu For Pregnant Vegetarians
Though your nutritional needs increase now that you’re pregnant, your pregnancy vegetarian
diet shouldn’t have to change all that much
...
Consider the following daily menu for
ideas and inspiration
...
These are digested more quickly and stay in the stomach for less time
giving less time for queasiness
...
Sometimes nausea is really hunger in
disguise
...
Keep trying to eat whatever
you can
...
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The Advantages Of Being A Vegetarian
Going Vegetarian During Your Pregnancy
Now that you’re pregnant, you’re wondering if your decision to become vegetarian can still be
carried out successfully during your pregnancy
...
In other words: take it slow and be smart!
A good vegetarian diet has a wide variety of fresh fruits, vegetables, grains, beans, lentils, and
nuts and some eggs and dairy or their equivalent if you so choose
...
It’s imperative that you
make wise food choices at this crucial time, since a pregnant woman only needs approximately
300 more calories per day and about 10-16 extra grams of protein; however, the body's need for
certain nutrients increases significantly
...
While the RDAs (recommended daily allowances) for almost all nutrients increase, especially
important are folic acid, iron, zinc, and vitamin B-12
...
Work closely with your healthcare professional during this transition
...
So, you want to ensure your baby is getting all the
nutrients it needs at this time, and is growing and developing at a healthy rate
...
Gradually work in soyand plant-based proteins into your diet, and little by little use them to replace proteins obtained
from eating meat products
...
With careful planning, observation, and your healthcare professional’s guidance, the transition
to vegetarianism during your pregnancy can be a cleansing and healthy start for both you and
your baby to a lifetime of optimal health
...
Protein recommendations are the same, vitamin B-12 recommendations are higher, and the
recommendations for iron and calories are lower than during pregnancy
...
Healthy fats and oils play active roles in
every stage of the body’s healing, building, and maintenance processes
...
Healthy fats and
oils help convert light and sound into electrical nerve impulses, remove potentially toxic
substances from sensitive tissue, and provide strength to cell membranes
...
All foods that contain dietary fat contain a
combination of fatty acids-the chemical building blocks of fat
...
For healthy fats, look to monounsaturated and polyunsaturated fatty acids
...
These
help your body to resist attack from free radicals, which are specially formed types of atoms that
can damage your body’s cells when they react with DNA or cell membranes-better than other
fats and thus are less prone to stick to your arteries
...
The key to eating
healthy polyunsaturated fats is to maintain the right balance of omega-3 acids-found abundantly
in flax, walnuts and canola oil-with omega-6 acids, found in vegetable oils such as corn,
safflower and sesame
...
Fats are made
of smaller units - called fatty acids
...
Saturated and monounsaturated fats are not necessary in a vegetarian diet as
they can be made in the human body
...
Fortunately, they are widely available in vegetarian/vegan plant foods
...
Healthy fats and oils play active roles in every stage of the body’s healing, building, and
maintenance processes
...
Healthy fats and oils help convert light and sound into electrical
nerve impulses, remove potentially toxic substances from sensitive tissue, and provide strength
to cell membranes
...
Breakfast:
1 bagel with 2 tsp vegan margarine, 1 medium orange, 1 cup Cheerios cereal, and 1 cup
soymilk
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The Advantages Of Being A Vegetarian
Lunch:
Sandwich of hummus made with 3/4 cup chickpeas and 2 teaspoons tahini (a sandwich spread
made from ground sesame seeds) on 2 slices of whole wheat bread with 3 slices of tomato and
½ sliced avocado
Dinner:
1 cup of cooked pasta with 1/4 cup marinara sauce, 1/3 cup carrot sticks, 1 cup cooked broccoli
(frozen or fresh), and 1 whole wheat roll
Snack:
1/2 cup almonds, and 1 cup soymilk
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The Advantages Of Being A Vegetarian
What To Feed Your Vegetarian Baby
It goes without saying that the earliest food for any baby, including a vegan baby, is breast milk
...
Be especially careful that you are getting enough vitamin B-12 when breastfeeding
...
The iron content of breast milk is also generally low, no matter how good the mother's diet is
...
The iron in breast
milk is adequate for the first 4 to 6 months or longer
...
Soy milk, rice milk, and homemade formulas should not be used to replace breast milk or
commercial infant formula during the first year
...
Many people use iron-fortified infant rice cereal as the first food
...
Formula or breast milk
feedings should continue as usual
...
Oats, barley, corn, and other grains can be ground in a blender and then
cooked until very soft and smooth
...
However,
they do not contain much iron, so iron supplements should be continued
...
Fruits
and vegetables should be well mashed or puréed
...
Mild vegetables such as potatoes,
carrots, peas, sweet potatoes, and green beans should be cooked well and mashed
...
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The Advantages Of Being A Vegetarian
Traditional Meat
How did our family traditions become centered around eating meat? Think about it
...
If we eat pork, then New Year’s celebrations often
revolve around pork and sauerkraut
...
And in the
summer, we wait for that first hamburger or steak on the grill
...
The taste of cooked meat, plus the sustained energy that came from eating high-fat
meat products made primitive sense even to earliest man
...
It’s something everyone in a clan would have participated in eating together
...
They would have had to hunt in teams, and killing an animal for food
would have been a group effort
...
If they brought the animal back to the clan, it would have taken a group effort to skin the animal
and tear or cut the meat from the carcass
...
It’s easy to see how, once we didn’t have to hunt for meat, but could buy it, the need for
gathering and celebration was deeply ingrained in our natures
...
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Variety Is The Spice Of Your Vegetarian Child’s Diet
Eating habits are set in early childhood
...
Offer your child a wide variety of grains, fruits, vegetables, nuts, seeds, and soy products, keep
it simple and make it fun, and they’ll learn good eating habits that will last them a lifetime
...
It is much easier to build a
nutritious diet from plant foods than from animal products, which contain saturated fat,
cholesterol, and other substances that growing children can do without
...
The complex carbohydrates found in whole grains, beans, and vegetables provide the ideal
energy to fuel a child’s busy life
...
In addition, it will help
steer children away from desiring sugary sweet drinks and treats
...
Different varieties of grains, beans, vegetables, and fruits supplies plenty of protein, making
protein deficiency very unlikely
...
Healthier fat
sources include soybean products, avocados, and nut butters
...
Vitamin B-12 is abundant in many commercial cereals, fortified soy and rice
milks, and nutritional yeast
...
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Putting Your Vegetarian Toddler On The Fast Track To Health
Though many people have the idea that feeding a toddler a vegetarian diet isn’t safe, so long as
parents take care to make sure that all the appropriate nutrients are met, it’s actually quite
healthy
...
The main problem with vegetarianism and toddler nutrition is making sure your child gets
enough nutrients and calories
...
It can be challenging to develop a well-rounded vegetarian toddler menu that provides enough
protein and iron
...
Therefore, it is important that
vegetarian children are served nutrient-dense foods
...
For toddlers,
though, it shouldn’t be used as their main source of protein
...
Not
only will this help provide some protein, it will also help your toddler’s nutrition by providing
calcium, and vitamins A and D, which can often be hard to get in a vegan diet
...
Kidney beans, lima beans, green beans,
and spinach are all excellent sources of iron
...
But serving a vitamin C rich
food with those beans or spinach can make the iron easier for your toddler to absorb
...
While it is possible to raise a healthy vegan, it can take a bit more work
...
Vitamin B-12
can be especially difficult for vegans to get enough of
...
Your toddler’s healthcare provider can help
you decide on a B-12 suitable for toddlers
...
Calcium
helps to make bones stronger and aids in proper growth and development
...
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Sample Menu Items For Your Growing Vegetarian Toddler
Vegetarian child
...
The words just don’t seem to go together! It's not as unnatural as it
may sound
...
It’s imperative that you offer your
growing vegetarian child a wide variety of fruits, vegetables, grains, nuts, seeds, and soy based
proteins to ensure they have the energy and nutrients needed to grow up strong, healthy, and
happy
...
5-3 cups fortified soymilk
1/4-1/2 cup iron-fortified cereal
2-5 servings grains (1/2 slice bread, 1/4 cup cooked rice, pasta, quinoa, etc)
2-3 servings veggies (1/2 cup salad or raw veggies, 1/4 cup cooked veggies—bear in mind that
the younger your child is, cooked vegetables might be easier for them to chew and digest, then
introduce raw veggies as they grow older
...
It’s
important to incorporate a wide variety of whole grains, legumes, vegetables and fruits in
different meals, including seeds and nuts
...
Be creative in planning meals
...
Make it a goal to serve a vegetable every
day for lunch and two for dinner
...
A baked potato can be a
hearty entree; serve it with baked beans, a sauce of stewed tomatoes or a few tablespoons of
salsa
...
Try new foods often
...
Try fruits and vegetables that are popular in different international
cuisines, such as bok choy
...
Focus more on healthy foods that fit into a
vegetarian plan instead of foods to avoid
...
The internet can be a great resource for new recipe and preparation ideas
...
Make them the core of
your diet
...
As long as calories are sufficient and the diet is
varied, vegetarians easily meet protein needs
...
Vegetarians do not need to eat special combinations of foods to meet protein needs
...
Even vegetarians can get too much fat if the diet
contains large amounts of nuts, oils, processed foods, or sweets
...
The first step in planning accordingly would be to find out which of your guests are vegetarian,
and what kind of vegetarian they are
...
If they don’t, that’s okay, you’ll still have plenty of options to work with
...
They may have some great recipe ideas, shortcuts, or simple
tricks of the trade they can share with you to make your holiday meal preparation go smoothly
...
This will also cut down on the fat content
...
Most importantly, keep in mind that the holidays are about peace, love, and understanding
...
Support your family member or friend’s choice to eat vegetarian
...
Incorporate ideas from a vegetarian lifestyle into your own to
ensure your family is eating a variety nutrient-dense, delicious fruits, vegetables, grains, seeds,
and nuts at every meal
...
Whether you’re expecting vegetarian
guests, you’ve newly transitioned to vegetarianism yourself, or you’d just like to incorporate
more meatless recipes to give some variety to your cookout menu, there are all kind of ways to
prepare meatless options
...
Therefore, clean and well-lubricated grill is essential to successfully grilling
vegetables
...
Almost any kind of vegetable is great for grilling
...
You can also make them
into extraordinary sandwiches with a soy-based cheese and some freshly baked rolls or bread
...
If you'd rather have your veggies in handy
bite-size pieces for serving with pasta and the like, try using a special pan for the grill with small
holes that keep the veggies from falling through the grill and being lost
...
Watermelon, strawberries, grapes, and citrus fruits all complement one another well in
a delightful fruit salad prepared with non-dairy whipped cream
...
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Tips For A Tasty Vegetarian Thanksgiving
If you’re hosting Thanksgiving at your house and are expecting vegetarian guests this year,
don’t worry about preparing one large meat eating meal, and another separate vegetarian meal
...
Yes, traditionally
Thanksgiving has largely about the food
...
And if this is your first Thanksgiving after transitioning to a vegetarian
lifestyle, try some of these ideas to incorporate healthy food preparation into your meal that your
vegetarian guests, and you as host, will be thankful for this Thanksgiving:
- Bake some stuffing outside of the turkey
...
- Keep cooking utensils separate to prevent "cross-contamination" between meat foods and
vegetarian foods
...
- Use vegetable oils instead of animal fats for frying, and vegetable shortening like Crisco for pie
crust
...
- Prepare plenty of vegetable and fruit side dishes, but leave them plain
...
- Invite your vegetarian guest to prepare a “Tofurky” or vegetarian ‘turkey equivalent’ entrée to
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share with you the rest of your guests, or if you’re hosting Thanksgiving, prepare a small one
...
You may find that your guest offers to help out in the kitchen or bring a dish from home
...
Even meat-eating homes can benefit from a healthy, nutrient-dense
vegetarian recipe idea any time of the year!
- Most importantly – make TONS of new, delicious (not overly cooked) vegetables that are
perfectly in season like squashes, sweet potatoes, and green beans, etc
...
It’s a time that brings families and friends
together to reconnect and find comfort and happiness being together
...
Take some time over the
holiday season to reflect on the reasons for your choice to become vegetarian, and enforce your
commitment and dedication to the vegetarian lifestyle
...
Fresh produce bought in season
can be very affordable, and can be prepared (dried, canned, frozen) so that it can be enjoyed
later in the season
...
Was it Environmental? A vegetarian lifestyle is more environmentally friendly – large ranching
operations cause topsoil erosion, coyotes and other natural predators are destroyed routinely to
protect herds of cows which are only slaughtered anyway later on, and commercial fishing
operations are damaging the ocean’s ecosystems
...
And remember: just
because it’s Christmas, it doesn’t mean you can’t enjoy many of the same wonderful holiday
treats you’ve become accustomed to, as long as they are prepared with your vegetarian lifestyle
in mind
...
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Variety In Your New Vegetarian Diet
You’ve weighed your options carefully, studied the pros and the cons, and decided that the
vegetarian lifestyle is right for you
...
Choose whole-grain products like whole wheat bread and flour, instead of refined or white
grains
...
Experiment and explore! You may discover a new
favorite or two, and learn fresh new ways to liven up more traditional vegetarian dishes
...
Specialty food stores may carry some of the
more uncommon items, as well as many vegetarian convenience foods
...
And if you decide to eat dairy products,
choose non-fat or low-fat varieties, and limit your egg intake to 3-4 yolks per week
...
Whether you enjoy preparing
delectable, delicious meals or choose quick and easy ones, vegetarian meals can be very
satisfying
...
) and pasta (now available in whole wheat, spinach, and other
flavors) with tomato sauce and canned beans and/or chopped veggies
-Vegetarian soups like lentil, navy bean, or minestrone
-A wide variety of plain frozen vegetables, and canned and frozen fruit
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-Fortified soymilks and soy cheeses, should you choose to not eat dairy
-A wide variety of fresh fruits and vegetables, which should be the core of any diet
As you learn to experiment with foods and learn that a meatless diet doesn’t have to lack
variety, you’ll find your decision for vegetarianism was not only wise, but easy and fun come
mealtime
...
A family raised and processed their own
livestock
...
Today's factory farms use everything, but in the process they leave behind an environmental toll
that generations to come will be forced to pay
...
This industry is the greatest polluter of our waters and is directly responsible for 85
percent of soil erosion
...
Of all agricultural land in the United States, 87 percent is used to raise animals for food
...
Methane is one of four greenhouse gases that contribute to global warming
...
3
billion cows produce one-fifth of all methane emitted into the atmosphere
...
Of all raw materials and fossil fuels used in the United States, more than one-third is used to
raise animals for food
...
The primary cause
of deforestation is raising animals for food
...
Make a commitment to reduce or eliminate meats from your diet, and learn to live from the plant
foods the environment naturally provides
...
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The Advantages Of Being A Vegetarian
Why Switch To Vegetarianism
If you’ve eaten meat and animal products your whole life, you might think, why switch to a
vegetarian diet? You’ve lived your whole life eating eggs, hamburgers, hot dogs, and poultry, so
why switch now?
There could be many reasons to switch
...
Are you at a healthy
weight? Do you look and feel good most of the time? Do you wake up energized? Or do you
wake up tired and sluggish?
How is your general health? Is your blood pressure within a healthy range? Are your cholesterol
and blood sugar ranges normal? If they’re not, consider what you’re eating on a daily basis
...
Food should nourish and feed the body and leave us energized and refreshed
...
When we’re
fat, with high blood pressure, Type II diabetes, high cholesterol and other unhealthy conditions,
it’s like a car engine that hasn’t been tuned or isn’t running on the optimal type of gasoline it
needs to run efficiently
...
It needs the right kind of fuel to run at peak
efficiency, and when you’re eating high-fat meat, or meat that’s been fed antibiotics throughout
its life, that’s simply not the kind of fuel the human body evolved to run on
...
See if you don’t feel different, more mentally acute
and more physically fit and energized
...
Even that change can
make a big difference in your overall health and well-being
...
There is a heartfelt connection between vegetarianism and the
deeper side of nourishment
...
The subject of nutrition is not simply a question of the food we eat at meals
...
The choice we make is therefore always of consequential
significance
...
In order to develop the qualities of the heart, we must eat not
only peacefully, but consciously
...
As a result, our emotions and our essence are illuminated and nourished as well
...
Therefore, when we choose to nourish our bodies with
healthful, nutrient-dense plant foods from the earth, we are in turn nourishing our souls, our
spirit, and our being
...
By focusing our diet on fresh fruits and vegetables that are in season and organically produced,
we are in turn connecting with nature and learning to live in harmony with it
...
You can’t ask for a more perfect health food than that!
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PETA
People have different motivations for eating a vegetarian diet
...
They need to reduce their weight, bring down their blood pressure and cholesterol, and
manage their blood sugars
...
For others, it’s also moral and ethical decision not to eat animal products
...
We use animals for food, clothing, shoes, belts or other accessories
...
We discount their place on the earth and consider that animals are here
to serve us and our needs
...
They are against using animals for food or for clothing,
especially for what they consider the needless or particularly inhumane use of animals, such as
killing or trapping them for their fur
...
In their own words, PETA believes that animals have
rights and deserve to have their best interests taken into consideration, regardless of whether
they are useful to humans
...
We are supposedly an evolved society
...
As a species,
we must begin to re-evaluate our place on this earth and where we fit in relation to every other
creature that inhabits it
...
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The Advantages Of Being A Vegetarian
Caged Chickens And Hormones
If most of us thought about the conditions in which chickens used for meat and eggs are raised
and slaughtered, we’d become vegetarian on the spot
...
Unless they’re certified and labeled as being free-range or organic or natural, they might have
been fed growth hormones to get them to slaughter faster, and antibiotics to combat the
diseases which come from being raised in cramped and less-than-clean conditions
...
Do you really want to put something into your body that requires bleach to clean up after?
Something that needs to be cooked to specific temperatures to be sure you’ve destroyed any
bacteria that could make you sick?
Chickens and turkeys have become so mass-produced and injected with antibiotics and
hormones that there’s no taste to it anymore, so why bother? Even the most humanely treated
chicken has either been stunned in a salt-water brine before being beheaded
...
Can you really consider eating a chicken
with that vision in your head?
Any means of mass-producing animals for human consumption is by its very nature unhealthy
and cruel for the animals, and unhealthy for humans as well
...
We
all have images of farmers pumping milk by hand, and it seems a natural part of life and a
benign use of the cow
...
It is fed hormones to
stimulate its reproductive processes, because that’s what a mother’s milk is for – to feed its
baby
...
A male calf often goes to a
terrible fate to be raised for veal; a female calf often has the same fate as its mother
...
They’ll be seen bellowing for them and looking for them
...
The cows are fed hormones to continue to stimulate milk production
...
With the hormone stimulation, cows are forced to produce 10 times
more milk than they would ordinarily
...
It also
takes enormous natural resources to feed and water all these cows
...
And the waste produced by all these large animals
is having a detrimental effect on the environment
...
Why would we continue to support
this industry that’s built on animal suffering? To really top it off, humans are not meant to drink
cow milk
...
Our bodies were not designed to digest the proteins in cow milk – so why bother? Especially
when you can get more calcium from a green, leafy vegetable?
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Veal
There are few issues that make a more compelling argument for a vegetarian diet than that of
veal and how it’s produced
...
Baby calves are taken from their mothers, often at just one day old
...
To produce the pale, soft veal that is so highly
prized by gourmets, the calves are fed a liquid that’s deficient in iron and fiber that creates an
anemia in the animal
...
The confinement makes them weak, often unable to stand
...
Why would anyone want to consume meat that’s delivered to the table infused with the suffering
of animals? What culinary experience can ever be worth it when you know what the animal,
especially a calf, has to go through?
At age 20 weeks, the calf is then slaughtered
...
Their life is inhumane and their death is inhumane, in addition to which it’s
becoming less and less healthy for us to eat
...
Changing to a vegetarian diet not only is a much more healthy way to eat, it’s way of living in
balance with the earth
...
Today’s mass-produced meat industry is nothing like that and is more
a cause of illness and poor health than it is for survival or nutrition
...
Put simply, a vegetarian is
someone who does not eat meat or fish and a vegan is someone who eats no animal products
at all
...
They may be in the process of
changing to a full vegetarian diet or concerned to reduce their intake of saturated fat
...
Some vegetarians will consume milk and dairy products but will not eat eggs
...
They would be vegans except that they include milk in their diet
...
They are ovo-vegetarians
...
At some points many vegetarians may pass through one or other of these stages if they are
moving towards a fully vegan diet
...
Some
vegans will not even eat honey or yeast
...
The dietary
preferences of your diners should be seen as a challenge rather than a chore
...
For a full
vegan protein should come from pulses and grains combined in interesting combinations
...
If you provide a variety of dishes your diners can make
their own choices
...
First work towards a vegetarian diet and then slowly move towards a vegan diet
...
Feel you way and enjoy getting
the know the potential of the full vegetarian through to vegan spectrum
...
It is frequently served as the only
vegetarian choice on less imaginative menus
...
Firstly, it is usually made with rennet
...
So regular cheese is not a completely vegetarian
product
...
It can be hard to find
...
The second problem is with the milk itself
...
The unwanted male calves are shot at birth or kept for raising to produce veal
...
Many people, especially children, have health problems with milk
...
The modern diet tends to be high in dairy
products and hence in animal fats that raise cholesterol
...
It would be hard to give it up altogether
...
There are cheese-like soya products and there is cheese which is made from
yeast
...
Vegetarian cheese of either kind is the ideal product for those who are
lactose intolerant or have been advised to follow a diet that is low in saturated fat because their
cholesterol level is too high
...
Whether you choose soya cheese or cheese it is possible to make
most of your favorite recipes with vegetarian cheese
...
It is
commonly thought that a growing child needs meat and that children should not be vegetarian
...
A child can eat a balanced vegetarian diet that provides all the nutrients
needed for healthy growth
...
The main problem that emerges with a vegetarian diet where children are concerned is the
same as with any other diet
...
Children need small, frequent meals
...
Otherwise
they are just eating empty calories that can lead to obesity and other health problems
...
They are highly
active and need to eat something right then and there
...
Peanut butter on a slice of whole meal bread is ideal
...
If you select a brand of peanut
butter that does not have sugar added to it this is healthy vegetarian snack
...
They often seem too much like hard work to a
small child
...
Pulses and grains are often unpalatable to children
...
Tomato sauce is always a favorite but avoid commercial sauces that
have sugar added
...
If a
child does not become accustomed to sweet food it will not crave for the high levels of sugar
that are found in many processed foods
...
In a vegetarian diet it is often derived from whole grains and leafy
green vegetables
...
They are a good source of iron
...
Milk and
cheese contain calcium, while butter contains essential fatty acids
...
The vegetarian child needs these sources of animal protein far more than an adult
vegetarian
...
A child's body is still growing and it needs
these animal products
...
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A Vegetarian Holiday Season
If you have just gone vegetarian and are coming up to you first vegetarian holiday season, or if
you find yourself cooking for a vegetarian this holiday season this is the article for you
...
Vegetarian fare
can be festive in its own right
...
It takes some time to make so it
is not something that vegetarians eat every day
...
You will need a selection of nuts and this is season of nuts
...
The kind of nuts you use influences the flavor and color of the finished
roast
...
Grind the nuts and season them with salt, pepper and spices
...
Add some liquid such as vegetable stock and put the mixture into a tin
...
To accompany your vegetarian roast you will need sauces
...
An onion gravy made with vegetable stock will be eaten
by all your guests
...
A combination of brown rice, dried fruit, chopped
apples and spices will make a delicious accompaniment to the vegetarian roast
...
Rely on vegetable fat such as vegetarian suet
...
Decorate
your table with a variety of vegetable dishes
...
Stuffed vegetables will show that you have taken that little bit of extra care about the meal
...
Their
colors will delight the eyes of your diners
...
But all your guests will be able to
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tuck into the vegetarian dishes
...
Remember that your vegetarian guests may be vegan
...
A nut roast is
often bound together with eggs but this is not essential
...
Cashews are always popular for this
...
When creating a cheese board take care to ensure that at least one cheese is made without
rennet
...
You might also like to have a few soy based cheeses
...
The whole point of a holiday season is to share with friends and family
...
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The Advantages Of Being A Vegetarian
Some Statistics To Make You Think About Becoming A Vegetarian
The modern diet that relies heavily on meat and animal products is both unhealthy and wasteful
of the earth's resources
...
Meat and dairy production is a large scale industry that consumes vast amounts of grain and
soy beans
...
This resource hungry industry provides more food for the rich world than ever before
...
An estimated 800 million people live in the shadow of hunger
...
If all the farm produce that is used to feed animals was used to feed people a vegetarian diet
then no one in the world would need to be hungry
...
5 pounds of animal feed to produce
1 pound an pork and 5 pounds to produce 1 pound of chicken
...
08 billion bushels of corn in 2004 and 265 million
bushels of soybeans
...
When we factor in the use of fossil fuels in the livestock industry for heating, lighting and
transportation then the modern meat based diet begins to look totally unsustainable
...
The high price of meat has encouraged many farmers in poor countries to shift away from their
traditional crops that provided a largely vegetarian diet
...
Two-thirds of the grain that is exported from
America goes to feed livestock
...
But it does not really provide a sustainable alternative to meat
...
Fish farming is as costly in terms of feed as other forms of livestock farming
...
The only real alternative to this waste of resources is for vegetarianism to become the diet of
more people
...
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The Advantages Of Being A Vegetarian
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The Advantages Of Being A Vegetarian
This Product Is Brought To You By
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Title: The advantage of being vegetarian
Description: Are you a die-hard non-veggie, but aware of the bad health problems you might face? Do you really want to quit eating meat, but not able to get over it? Fret not! Discover how you can go the vegetarian way, and stay healthy...
Description: Are you a die-hard non-veggie, but aware of the bad health problems you might face? Do you really want to quit eating meat, but not able to get over it? Fret not! Discover how you can go the vegetarian way, and stay healthy...