Saturday, May 31, 2008

The Top Five Nutrients Vegetarians Lack

Both vegetarian and non-vegetarian diets have advantages. Vegetarian diets tend to be rich in antioxidants, certain vitamins, and healthy fats. Non-vegetarian diets, by contrast, tend to contain more protein, iron, zinc, calcium, and vitamin B-12.

If you already decided to adopt a vegetarian diet, it is essential you learn how to increase your intake and absorption of these nutrients to avoid short-term and long-term health complications.
In the next few paragraphs, I will explain how you can regularly assimilate larger portions of these nutrients into your regular diet:

1. Protein. Different types of protein are made up of different permutations of amino acid chains. In order to create a "complete protein" or a protein that can be assimilated into the human body as tissue, you must consume foods that contain complementary chains of amino acids.

Wheat, nuts, and beans are three types of vegan-friendly incomplete proteins; however, wheat is hard to digest and up to 50% of its protein is lost during the process.

Isolated soy protein, which you can get from a number of sources (including soy milk), can be digested efficiently-enough to match the animal protein yields.

2. Iron. Plant sources contain a significant amount of iron, but in nonheme form, which is more sensitive to inhibitors than iron that comes from animal products. You should do two things to increase your blood-iron levels: 1) consume more plant iron; and 2) avoid absorption inhibitors, such as tea, coffee, and fiber.

3. Zinc. Whereas non-vegetarian diets seem to enhance the absorption of zinc; vegetarian and vegan diets do the exact opposite--they inhibit it.

Nutritionists suggest that you can overcome this by consuming more foods that contain zinc, such as soybeans, cashews, and sunflower seeds while reducing your intake of inhibitors by washing vegetables and grains.

4. Calcium. While vegetarians can easily consume an adequate amount of calcium without any dietary additions, it is important that vegetarians avoid consuming certain foods that are high in oxalates, which inhibit calcium absorption.

Dietitians suggest that vegetarians do not consume spinach, beet greens, and swiss chard as the calcium component of a meal plan. While they are rich in calcium, they also contain high amounts of oxalates.

Rather than consuming those foods for calcium, vegetarians should consider other options, such as soy yogurt, tofu, beans, almonds, and calcium- fortified foods.

5. Vitamin B-12. Many vegetarians lack vitamin B-12 simply because it does not exist naturally in any non-animal forms. Vegetarians should seek out vitamin B-12 fortified foods, such as certain soy milks and cereals to supplement what they lack.

As I outlined, there are a number of nutrients vegetarians can lack of they do not research and plan. This is not meant to discourage people from becoming vegetarians, but instead to encourage them to spend time planning a health approach to their vegetarian diet before starting it.

When planned adequately, a vegetarian diet can not only make up for what it lacks from animal products, but it can far exceed the healthfulness of most non-vegetarian diets.

Source : Brucefriedrich.org 2007 / www.brucefriedrich.org


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Friday, May 30, 2008

Is A Vegetarian Diet Safe For My Child?

If you are vegetarian parent, you have probably considered putting your child on a vegetarian diet. Not only would it save time and make meal-planning easier, but for dietary and ethical reasons, you believe it is a better choice for your child.

Conversely, you might not be a vegetarian yourself, but have a child who is going through a vegetarian "phase," where she rejects meat, but doesn’t consume enough healthy foods to compensate for the nutritional gap.

Whatever the case is, you may have wondered whether or not a vegetarian diet is sustainable, healthy choice for your child. You may have heard that putting your child on a vegetarian diet could potentially stunt her growth.

These concerns probably prevented you from putting your child on a vegetarian diet up to this point.

And all of these concerns are legitimate. In fact, if a vegetarian diet is poorly planned, it can cause serious short and long term health problems, especially for children, who are growing and developing--and who do not yet have sufficient stores of vitamins.

If you aren’t well-prepared to put your child on a vegetarian diet, you definitely shouldn’t. However, if you have done your nutritional research and you are familiar with the nutrients vegetarians commonly lack, then you know that these problems can easily be overcome with some meal planning.

You also know that putting your child on a healthful vegetarian diet can greatly improve her health in both the short and long term. It can also reduce her exposure to animal products that contain hormones and preservatives, which have been linked to developmental problems and cancer.

If you haven't researched vegetarian diets thoroughly, but you are anxious to start your child on one now, you should start by ensuring that you plan meals to boost amounts of the following nutrients (that most vegetarians lack):

1. Protein. Make sure your child is consuming enough protein by adding additional sources, such as wheat, soybeans, isolated soy protein, and nuts.
2. Calcium. Ensure your child is consuming enough calcium by adding calcium-fortified processed foods and leafy green vegetables to his diet.
3. Iron. Add more iron to your child’s diet by increasing servings of soybeans, pinto beans, tofu, and cereals.
4. Zinc. Enhance your child’s zinc intake by increasing his servings of almonds, peanut butter, and mushrooms.

If you concentrate on compensating for all of these common nutritional deficiencies, you absolutely can put your child on a vegetarian diet without any negative health consequences.

Just ignore the mythology surrounding vegetarian diets and instead focus on research and meal-planning.

Source : Brucefriedrich.org 2007/ http://www.brucefriedrich.org/


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Mediterranean Chik'n and Artichokes


"A sophisticated veggie creation that's special enough for entertaining and easy enough to make anytime."

INGREDIENTS
1 cup reduced-sodium vegetable broth
4 green onions, bias-sliced into 1-inch pieces
1 tablespoon margarine or butter
1 clove garlic, minced
3/4 cup quick-cooking couscous
1 (6.5 ounce) jar marinated artichoke hearts
1/2 medium red bell pepper, thinly sliced
2 cups Morningstar Farms® Meal Starters™ Chik'n Strips
1/2 cup pitted kalamata olives
1/4 cup crumbled feta cheese

DIRECTIONS
1. In small saucepan combine broth, onions, margarine or butter and garlic. Bring to boiling. Stir in couscous. Remove from heat. Let stand, covered, for 5 minutes.
2. Drain artichokes, reserving marinade. In large skillet cook bell pepper in 2 tablespoons of reserved marinade over medium heat for 1 minute. Stir in Chik'n Strips and 1 tablespoon of remaining reserved marinade. Cook and stir for 1 to 2 minutes more or until heated through.
3. Spoon couscous mixture onto 4 serving plates. Top with Chik'n Strips mixture. Sprinkle with olives and cheese.
Source : Morningstar Farms


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Addition information

The following books are highly recommended for their revealing analysis of all aspects of vegetarianism and how it relates to health, the environment and animal rights :

  • Higher Taste Cookbook - Iskcon BBT
  • Living Without Cruelty Mark Gold (Green Print)
  • Food for a Future Jon Wynne-Tyson (Centaur Press)
  • The Silent Ark Juliet Gellatley
  • Diet For a New America John Robbins (Stillpoint Publishing)
  • Why You Don’t Need Meat Peter Cox (Bloomsbury)
  • Animal Factories Jim Mason and Peter Singer (Crown Publishers)
  • Your Heart, Your Planet
  • Harvey Diamond (Pythagorean Press)

Some Recommended Cookbooks :

  • Great Vegetarian Dishes Kurma dasa BBT
  • Higher Taste Cookbook - Iskcon BBT
  • Eat More, Weigh Less Dean Ornish
  • Food for Life Neal Barnard
  • Squirrel’s Cookbook No.1 & No.2
  • PassionATE ­ Pure Vegetarian Cuisine
  • Christine Lehmann
  • The Cookbook for People Who Love Animals
  • Gentle World
  • The Vegan Health Plan Amanda Sweet
  • The Moosewood Cookbook Mollie Katzen
  • The Vegan Kitchen Mate David Horton
  • Vegetarian Cookery Rose Elliot
  • Sarah Brown’s Vegetarian Cookbook Sarah Brown
  • The Very Best of Vegetarian Cooking Janet Hunt
  • Gourmet Vegetarian Cooking Rose Elliot
  • First Steps in Vegetarian Cooking Kathy SilkFor children and babies
  • The Vegetarian Baby Sharon Yntema
  • Vegetarian Children Sharon Yntema
  • Rose Elliot’s Vegetarian Mother and Baby Book

Famous Vegetarians:

Pythagoras, Plutarch, Leonardo Da Vinci, Tolstoy, Shelley, George Bernard Shaw, Gandhi, Thoreau, Bob Dylan, Joanna Lumley, George Harrison, Paul and Linda McCartney, Michael Jackson, Martina Navratilova, Hayley Mills, William Shatner, Sir Mark Oliphant, Cliff Young, Peter Singer, Bob Barker, Spike Milligan, Nigel Hawthorne, Annie Besant, Anthony Robbins, Peter Sumner, Chrissie Hynde, Tim McCartney-Snape, Peter Brock, Lynda Stoner, Johnny Weissmuller (the first Tarzan), Julie Christie, Morissey (The Smiths), Marty Feldman, Murray Rose, Paavo Nurmi (9 Olympic medals), Andreas Cahling (body building champion), Dave Scott (6-time Ironman Triathlon winner), k.d.lang, Belinda Carlisle, Edwin Moses, Sean Hughes, Bryan Adams, Dennis Weaver, Woody Harrelson, Killer Kowalski (champion wrestler), Alicia Silverstone, Annalise Braakensiek, Vanessa Amorosi, Greg Chappell, Jerry Seinfeld, Uri Geller, Kim Basinger, Alec Baldwin, James Cromwell, Radha Mitchell, Daniel Johns (silverchair), Susie Porter, Joaquin Phoenix, Josef Brown, Daniel Jones (Savage Garden).

Source: www.salagram.net


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Vegetarian is the best Prius

President Herbert Hoover promised "a chicken in every pot and a car in every garage." With warnings about global warming reaching feverish levels, many are having second thoughts about all those cars. It seems they should instead be worrying about the chickens.

Last month, the United Nations published a report on livestock and the environment with a stunning conclusion: "The livestock sector emerges as one of the top two or three most significant contributors to the most serious environmental problems, at every scale from local to global." It turns out that raising animals for food is a primary cause of land degradation, air pollution, water shortage, water pollution, loss of biodiversity, and not least of all, global warming.

That's right, global warming. You've probably heard the story: emissions of greenhouse gases like carbon dioxide are changing our climate, and scientists warn of more extreme weather, coastal flooding, spreading disease, and mass extinctions. It seems that when you step outside and wonder what happened to winter, you might want to think about what you had for dinner last night. The U.N. report says almost a fifth of global warming emissions come from livestock (i.e., those chickens Hoover was talking about, plus pigs, cattle, and others)--that's more emissions than from all of the world's transportation combined.

For a decade now, the image of Leonardo DiCaprio cruising in his hybrid Toyota Prius has defined the gold standard for environmentalism. These gas-sipping vehicles became a veritable symbol of the consumers' power to strike a blow against global warming. Just think: a car that could cut your vehicle emissions in half - in a country responsible for 25% of the world's total greenhouse gas emissions. Federal fuel economy standards languished in Congress, and average vehicle mileage dropped to its lowest level in decades, but the Prius showed people that another way is possible. Toyota could not import the cars fast enough to meet demand.

Last year researchers at the University of Chicago took the Prius down a peg when they turned their attention to another gas guzzling consumer purchase. They noted that feeding animals for meat, dairy, and egg production requires growing some ten times as much crops as we'd need if we just ate pasta primavera, faux chicken nuggets, and other plant foods. On top of that, we have to transport the animals to slaughterhouses, slaughter them, refrigerate their carcasses, and distribute their flesh all across the country. Producing a calorie of meat protein means burning more than ten times as much fossil fuels--and spewing more than ten times as much heat-trapping carbon dioxide--as does a calorie of plant protein. The researchers found that, when it's all added up, the average American does more to reduce global warming emissions by going vegetarian than by switching to a Prius.

According to the UN report, it gets even worse when we include the vast quantities of land needed to give us our steak and pork chops. Animal agriculture takes up an incredible 70% of all agricultural land, and 30% of the total land surface of the planet. As a result, farmed animals are probably the biggest cause of slashing and burning the world's forests. Today, 70% of former Amazon rainforest is used for pastureland, and feed crops cover much of the remainder. These forests serve as "sinks," absorbing carbon dioxide from the air, and burning these forests releases all the stored carbon dioxide, quantities that exceed by far the fossil fuel emission of animal agriculture.

As if that wasn't bad enough, the real kicker comes when looking at gases besides carbon dioxide--gases like methane and nitrous oxide, enormously effective greenhouse gases with 23 and 296 times the warming power of carbon dioxide, respectively. If carbon dioxide is responsible for about one-half of human-related greenhouse gas warming since the industrial revolution, methane and nitrous oxide are responsible for another one-third. These super-strong gases come primarily from farmed animals' digestive processes, and from their manure. In fact, while animal agriculture accounts for 9% of our carbon dioxide emissions, it emits 37% of our methane, and a whopping 65% of our nitrous oxide.

It's a little hard to take in when thinking of a small chick hatching from her fragile egg. How can an animal, so seemingly insignificant against the vastness of the earth, give off so much greenhouse gas as to change the global climate? The answer is in their sheer numbers. The United States alone slaughters more than 10 billion land animals every year, all to sustain a meat-ravenous culture that can barely conceive of a time not long ago when "a chicken in every pot" was considered a luxury. Land animals raised for food make up a staggering 20% of the entire land animal biomass of the earth. We are eating our planet to death.

What we're seeing is just the beginning, too. Meat consumption has increased five-fold in the past fifty years, and is expected to double again in the next fifty.

It sounds like a lot of bad news, but in fact it's quite the opposite. It means we have a powerful new weapon to use in addressing the most serious environmental crisis ever to face humanity. The Prius was an important step forward, but how often are people in the market for a new car? Now that we know a greener diet is even more effective than a greener car, we can make a difference at every single meal, simply by leaving the animals off of our plates. Who would have thought: what's good for our health is also good for the health of the planet!

Going veg provides more bang for your buck than driving a Prius. Plus, that bang comes a lot faster. The Prius cuts emissions of carbon dioxide, which spreads its warming effect slowly over a century. A big chunk of the problem with farmed animals, on the other hand, is methane, a gas which cycles out of the atmosphere in just a decade. That means less meat consumption quickly translates into a cooler planet.

Not just a cooler planet, also a cleaner one. Animal agriculture accounts for most of the water consumed in this country, emits two-thirds of the world's acid-rain-causing ammonia, and it the world's largest source of water pollution--killing entire river and marine ecosystems, destroying coral reefs, and of course, making people sick. Try to imagine the prodigious volumes of manure churned out by modern American farms: 5 million tons a day, more than a hundred times that of the human population, and far more than our land can possibly absorb. The acres and acres of cesspools stretching over much of our countryside, polluting the air and contaminating our water, make the Exxon Valdez oil spill look minor in comparison. All of which we can fix surprisingly easily, just by putting down our chicken wings and reaching for a veggie burger.

Doing so has never been easier. Recent years have seen an explosion of environmentally-friendly vegetarian foods. Even chains like Ruby Tuesday, Johnny Rockets, and Burger King offer delicious veggie burgers and supermarket refrigerators are lined with heart-healthy creamy soymilk and tasty veggie deli slices. Vegetarian foods have become staples at environmental gatherings, and garnered celebrity advocates like Bill Maher, Alec Baldwin, Paul McCartney, and of course Leonardo DiCaprio. Just as the Prius showed us that we each have in our hands the power to make a difference against a problem that endangers the future of humanity, going vegetarian gives us a new way to dramatically reduce our dangerous emissions that is even more effective, easier to do, more accessible to everyone and certainly goes better with french fries.

Ever-rising temperatures, melting ice caps, spreading tropical diseases, stronger hurricanes... So, what are you do doing for dinner tonight? Check out http://www.vegcooking.com/ for great ideas, free recipes, meal plans, and more! Check out the environmental section of http://www.goveg.com/ for a lot more information about the harmful effect of meat-eating on the environment.

By : Kathy Freston / www.huffington post.com


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Thursday, May 29, 2008

California Grilled Veggie Sandwich

"I came up with this recipe to entertain friends. Since I am a semi-vegetarian and love to BBQ, I am always inventing something new. The first time I made this, my meat-lover friends raved about this dish! I prefer mesquite coals over gas barbeques...however, either works fine."

Preparation Time : 30 Min
Cook Time : 20 Min
Ready In : 50 Min

INGREDIENTS
1/4 cup mayonnaise
3 cloves garlic, minced
1 tablespoon lemon juice
1/8 cup olive oil
1 cup sliced red bell peppers
1 small zucchini, sliced
1 red onion, sliced
1 small yellow squash, sliced
2 (4-x6-inch) focaccia bread pieces, split horizontally
1/2 cup crumbled feta cheese

DIRECTIONS
1. In a bowl, mix the mayonnaise, minced garlic, and lemon juice. Set aside in the refrigerator.
2. Preheat the grill for high heat.
3. Brush vegetables with olive oil on each side. Brush grate with oil. Place bell peppers and zucchini closest to the middle of the grill, and set onion and squash pieces around them. Cook for about 3 minutes, turn, and cook for another 3 minutes. The peppers may take a bit longer. Remove from grill, and set aside.
4. Spread some of the mayonnaise mixture on the cut sides of the bread, and sprinkle each one with feta cheese. Place on the grill cheese side up, and cover with lid for 2 to 3 minutes. This will warm the bread, and slightly melt the cheese. Watch carefully so the bottoms don't burn. Remove from grill, and layer with the vegetables. Enjoy as open faced grilled sandwiches.
SUBMITTED BY: Heather Johnson PHOTO BY: Allrecipes


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Vegetarian 2002 Fact Sheet


It’s Healthier
Vegetarians are healthier than people who eat meat. It’s a fact. Scientific studies show that vegetarians suffer much less from illnesses like cancer, heart disease, high blood pressure and other common health problems. A major study reported in the British Medical Journal in 1994 found that, of 5000 meat-eaters and 6000 non-meat eaters, vegetarians had 40% less risk of cancer and 30% less risk of heart disease than the meat-eaters and were 20% less likely to die of any cause (Oxford Vegetarian Study).

A US study of 50,000 vegetarians showed a very low rate of cancer (Seventh Day Adventist Study, Massachussets). It has been estimated that by following a low-fat vegetarian diet, the risk of food poisoning is decreased by 80%. More evidence of the benefits of a vegetarian diet is being found each year.

It’s Humane
Billions of animals are killed in slaughterhouses around the world. In the US, some half a million are killed each hour, while in the UK over 600 million are killed each year. A proportional number are killed in Australia. It is nothing more than an undercover massacre. Animals suffer enormously in the process. Quite apart from the terror of being killed, they undergo pain and fear through routine stock mutilations and during transportation to saleyards and abattoirs.

Most animals eaten in Australia today are intensively raised in dark, sunless sheds where they are fed a diet of processed foods. In most cases antibiotics, growth-promotants and hormones are routinely administered. As biological entities, these animals are treated as little more than meat machines. We would be horrified if our pet cat or dog was treated in this way, so why should we subject other animals to such cruelty? The fact that the killing is done by someone else makes it easy to eat meat but, by eating it, we are really condemning the next animal in line. Have you ever really stopped to think about the cruelty we systematically inflict on other species simply by eating them?

It’s Economical
Meat is expensive, both economically and agriculturally. With so many starving people in the world today it is a criminal waste of food to produce it. Meat-animals are fed perfectly good plant food which could have been fed directly to starving people. For instance, it takes 17 kilos of corn, beans, grain, etc, to produce one kilo of beef in feedlot cattle. This is like investing $17.00 in a bank term deposit and withdrawing $1.00 at maturity! It required massive reserves of land to grow the crops which are used as animal feed. About 70% of crops grown in the US are fed to animals and not to humans. Meanwhile, a child dies of starvation somewhere in the world every two seconds. As the world human population grows, so too does the need for the dwindling reserves of arable land on which to grow crops to feed it.

It’s Environmentally Friendly
In Central America, entire forests are felled or burnt to provide land for grazing cattle. Most of these cattle end up as second-quality hamburger meat for the North American junk food market. Being hard-hooved, cattle erode the vulnerable topsoil, while each animal produces over 300 litres of methane (a “greenhouse” gas) per day. Also, the trees which are felled to clear land for cattle ranching are left to rot. The termites which then feed on them produce even more methane than the cattle.

Weight for weight, cattle alone outweigh the entire human population of our planet. A recent Greenpeace report told how the dairy industry of California uses enough water to supply a city of 22 million people. The effluent produced from intensive piggeries, cattle feedlots and broiler units is polluting our river systems. A NSW government newsletter pointed out that the late Homebush abattoirs was the single greatest industrial polluter of Sydney’s coastal waters.

Exploding Some Myths
Understandably, people are a bit apprehensive about changing their diet. Everyone seems to know “someone” who looks as pale as a bleached potato since giving up meat! The truth is that a well-balanced vegetarian diet provides all the protein and nutrients needed for a vigorous and healthy life (American Dietary Association Study). What is seldom pointed out are the millions of conventional eaters who suffer from constipation, malnutrition, gout and a host of other problems and diseases brought on by a lack of fresh fruit and vegetables in their diet, combined with the adverse effects of meat.

A study carried out the by University of Surrey in Britain found that vegetarians were better nourished than meat eaters, and much closer to the “ideal” diet recommended by the government’s own health advisers.

Arn't We Designed To Eat Meat?
Not at all. Many people say that we are meat-eaters because we have sharp teeth. This is like judging a book by its cover. Look inside and you will find out what is really going on.

Our digestive system resembles that of the herbivores and the frugivores (fruit-eaters). It consists of a very long intestine allowing slow digestion of nutrients. By contrast, carnivores have a short digestive tract designed so that meat can quickly pass through the body before it putrefies and becomes toxic. To compensate for this rapid transition, carnivores have a stomach acid concentration 10 times greater than that of vegetarian mammals (including humans) to enable them to quickly digest the meat. When humans eat meat it begins to putrefy before leaving the body, often resulting in disorders as diverse as constipation and bowel cancer if eaten persistently over a period of time. Sure, the more fibre eaten with meat, the quicker it passes through the intestines, but why eat meat at all? Only vegetable matter contains fibre and a good vegetarian diet provides all the fibre the body needs without having to add extra”artificially”. If you are serious about lowering your cholesterol intake, a vegetarian diet is the best way to go since only animal products contain cholesterol.

What do I Eat?
Most people imagine vegetarian eating to be meat and two “veg” minus the meat. To a conventional meat-eater this sounds like someone being sold a car with the engine missing! Nothing could be further from the truth. Vegetarian eating is about eating a wide variety offoods prepared in an abundance of different ways.

Being a good vegetarian means being adventurous and open-minded about food. It is not simply about eating a predictable menu day-in, day-out. Many vegetarian staples had their origin in different countries hundreds of years ago … pasta from China (and later Italy), tofu from China, and tempeh from Indonesia. Tofu is bean curd made from soya beans. Tempeh is a sort of nut-flavoured cheese made from fermented soy beans. It is rich in enzymes and easily digested. Both can be bought at health food stores and larger supermarkets. These are not merely substitutes for meat, but nutritious food in themselves which have proved to be an excellent source of protein for centuries.

Where Do I Get My Protein?
Protein is naturally very plentiful. It occurs in every living thing, plant and animal. Apart from fruit and vegetables, good sources of protein include pasta, lentils, rice, potatoes, soy beans, chick peas, nuts, seeds and grains, with or without moderate use of eggs and dairy products.

The amount you need depends on different personal attributes (weight, height, etc) and the daily requirement varies considerably from 20 to 90 grams per day. By eating a variety of foods each day you should easily meet your individual requirements. In fact, the nutritional attitude to protein has changed dramatically in recent years. The old-fashioned notion that “you can never get too much protein” has been proved wrong. Excess protein not used by the body has to be broken down and excreted as waste. In fact, a major culprit in many human degenerative diseases is a protein overdose. For example, calcium loss in osteoporosis has been linked largely to an excess of high-protein foods.

What about Minerals like Iron and Calcium?
A sound vegetarian diet should provide all needed nutrients. The presence of vitamin C with iron in the diet will help iron absorption by up to 30%. It is a myth that you have to eat meat to get sufficient iron - my son shocked his school doctor when giving blood, which he did on a regular basis, in that his iron levels were among the highest in the entire school. Why is that? He put it down to his couple of pieces of wholemeal toast with very liberal amounts of Marmite spread on it. Iron is readily available in breakfast cereals, whole grain products, soy products, legumes and leafy green vegetables. Tiredness is not necessarily caused by iron deficiency. It may also be caused by lack of sleep, depression, stress and poor (usually junk food) eating habits.

Calcium is found in all unprocessed vegetable foods in amounts that are sufficient to meet the needs of both adults and growing children. Whatever the calcium intake, the intestine absorbs sufficient calcium to meet the body’s needs. Good sources of calcium are sesame seeds, tofu, almonds, soy beans, parsley, green vegetables and fortified soy milk. A recent dietary study on 6,500 Chinese found that even those who ate no animal products actually consumed twice the amount of iron as the average North American. In spite of the fact that dairy products were not eaten, osteoporosis was almost unknown.

How Do I Start?
The best place to start going vegetarian is in the kitchen! Buy a cookbook and start preparing. You will soon get used to the types of food that are used and how they are prepared. Also, your taste for vegetarian food will adapt. If you are doubtful about your abilities as a cook you can enrol in cooking classes. Information about these is often available in health food shops and some courses are run at TAFE colleges. The Vegetarian Society has a list of recommended classes.

Giving up meat might seem strange at first, but so does giving up tobacco to the cigarette addict! If you feel that you can’t drop meat straight away, try cutting it down bit by bit. Just increase your use of foods like beans, grains, nuts, seeds, tofu, tempeh, gluten and some of the many low cholesterol convenience foods (like burgers and sausages) now available at health food stores and supermarkets.

Why Do So Many People Eat Meat?
Meat-eating in the quantity our society eats today really began with the industrial revolution. Better machines led to more efficient agriculture. When a surplus of crops was produced, this was fed to animals and the animals eaten by those who could afford meat. Thus meat became something of a status symbol. Unfortunately the status symbol developed into a habit so that most of us in the wealthier countries think that it is a normal part of our diet. As we approach a new century, it is high time we turned back to the healthier, less wasteful diet of our forebears.

Today the meat and dairy industries promote the myth of their products being necessary through heavy advertising (you only have to count the times they appear on television to see that!). Close behind them are the pharmaceutical companies which provide the hormones, antibiotics and growth promotants to the animal producers. Altogether there are many vested interests in keeping us eating animal products! Unfortunately the only interests that are lost in this expensive advertising jungle are yours. Individual health … and a healthy environment … begins with good eating habits, and a vegetarian lifestyle is the simplest and most effective way to achieve them.


Making the Change

To make any change is not easy, particularly when it involves explanations to friends and family. However, making a change that you know will take an enormous burden off the environmental stresses of the planet, that will improve your health and ultimately save millions of animals from cruelty makes it easy.

Already in the US and Britain there is a massive change towards a meat-free diet. Some half a million people are adopting a vegetarian lifestyle each year in the US while the number of British vegetarians is now 4 million. The trend is catching in Australia and New Zealand where many, mainly young people, are realising that they want a healthy and humane future.

Whether you go vegetarian overnight or over a period of time does not matter. The important thing is to get on the track. Even cutting down on meat consumption will make an enormous difference.

The new millenium is the time to make the change. Let’s make it a goal for the whole planet. Remember … You’re in good company!

Source : www.salagram.net


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Wednesday, May 28, 2008

Does It Really Matter If I Become A Vegetarian?


As a prospective vegetarian, you probably question whether or not it really matters if you stop eating meat. You might wonder how much of a difference one additional vegetarian can make.

And while it might be true that one vegetarian wont make huge statistical difference in a world of meat-eaters-- and while it is also true that one more vegetarian probably isn't going to turn the tide in the movement-- you can do a lot as an individual that will be good for you and good for hundreds of animals.

Take, for instance, the number one cause of death in the United States and other countries with meat-centered diets: heart disease.

If it weren’t specifically for meat, eggs, and dairy products--which are the three largest sources of cholesterol--heart attacks and other heart and circulatory problems would be far less prevalent. According to EarthSave, the average vegetarian has about 1/4 the chance of having a heart attack as the average nonvegetarian. As for people who are pure vegans, it gets even lower: they have less than 1/10 the chance of having a heart attack as nonvegetarians.

In addition to heart health, you will get a number of other health benefits as a vegetarian. For instance, you wont be exposed to nearly as many preservatives, which are common in meat and are linked to cancer. You wont be exposed to various hormones (that are packed into animal feed), which often disrupt normal hormonal processes in the body. And you wont consume as much lactose, which most people cannot digest properly--and which some dietitians have suggested is a cause of digestive problems.

In addition to health benefits you will receive as an individual, you will also reduce your share of the suffering human beings inflict on animals.

According to veganoutreach.org, the average American consumes 2,714 land animals in their lifetime. If you quit eating meat now, you could literally prevent the suffering and death of hundreds of animals of the course of a couple decades.

In addition to this, if you stop eating eggs and drinking milk, you will also reduce your share in the suffering and death of battery hens and their offspring, as well as dairy cows and their offspring, too.

So the answer is yes: it does matter whether or not you become a vegetarian. It matters to the thousands of animals you could potentially save and it matters to you as an individual because you can greatly reduce your chances of getting cancer and heart disease.

From : Brucefriedrich.org 2007 /www.brucefriedrich.org


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Why People Become Vegetarians


Many nonvegetarians wonder what drives vegetarians to give up meat and adopt an entirely different lifestyle. There is no single answer to this question. Nonvegetarians become vegetarians for a number of different reasons - some even for multiple reasons.

Most vegetarians claim that they became a vegetarian for one of three reasons.

The first reason, which most vegetarians claim, is that they have ethical problems with eating meat. Most disagree with how chickens are debeaked, forced to live in small cages, and are then slaughtered when they do not produce eggs fast enough.

Most vegetarians also disagree with the crowded and stressful environments animals are forced into; and the hormone-laden feed used to make them grow faster and produce more.

People who become vegetarians for this purpose often draw ethical boundaries in different spots, depending on their personal beliefs. For instance, some staunch vegans wont consume yeast, wear wool, or even eat certain vegetables, such as carrots, that require killing the plant to harvest.

On the opposite side of the spectrum, some vegetarians-- sometimes referred to as pseudo-vegetarians--will actually eat fish and chicken on a regular basis.

The second biggest reason vegetarians claim for not eating meat is that it conflicts with their dietary preferences. Some of these vegetarians simply do not like the texture and taste of meat; others do not eat it because it is high in cholesterol and often contains high concentrations of hormones and preservatives.

The third and smallest group of vegetarians cite environmental reasons for not consuming meat. They complain that consumption of meat causes farmers to continually deforest land to create grazing land for cattle.

In addition to these three major groups, there are a number of other smaller groups of vegetarians who stopped eating meat for entirely different reasons.

From : Brucefriedrich.org 2007/ www.brucefriedrich.org


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