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Vegetarian and Vegan Diet

The simplest definition of vegetarianism is a diet free of meat, fish, and fowl flesh. But eating habits of vegetarians cover a wide spectrum. At one end are lacto-ovo vegetarians who avoid animal flesh but eat eggs and milk products. At the other end are vegans, who forego eating (and often wearing) all animal-based products, honey included. Raw foodists are vegans who eat mainly raw fruits, vegetables, legumes, sprouts, and nuts.
There are also pescatarians, vegetarians who eat fish and seafood, and lacto-vegetarians, who eat dairy products but not eggs. Fruitarians follow a diet that includes fruits, nuts, seeds, and other plant food. Those who follow a macrobiotic diet eat mostly grains but can also eat fish. They don't necessarily identify as vegetarians.

Recommended Related to Diet & Weight Management

Eat This for Breakfast

By Jessica Decostole Get healthier by lunchtime—here's how. More than 30 percent of us start our days on an empty stomach. "People think they don't have time for breakfast, or that skipping it will help shed extra pounds," says Tanya Zuckerbrot, R.D., author of The F-Factor Diet (the "F" stands for "fiber"). "But both are completely untrue." In fact, people who do eat a morning meal are nearly 50 percent less likely to be obese than those who don't, according to a Harvard University...

Read the Eat This for Breakfast article > >

Reasons for Becoming a Vegetarian

Many adherents of vegetarianism and veganism -- Beatle Paul McCartney and actor Alec Baldwin are a few celebrities who happily promote the cause -- regard a flesh-free diet not only as more healthful, but as a more ethical way to live. They point to the cruel practices and the high environmental cost of raising animals for food as a few reasons for excluding meat from the diet.
Most Americans, however, continue to eat some form of meat or fish. A 2008 Harris Interactive survey commissioned by Vegetarian Times put the number of Americans who do not eat meat or fish at 3.2%, or 7.3 million adults.

Vegetarianism and Health

veganism and sports

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Vegetarian and Vegan Diet

Recommended Related to Diet & Weight Management

Eat This for Breakfast

Read the Eat This for Breakfast article > >

Reasons for Becoming a Vegetarian

Vegetarianism and Health

Most doctors and nutritionists agree that a low-fat diet high in fruits, vegetables, and nuts can be a boon to health. There is also widespread acknowledgment that reducing or eliminating red meat from the diet cuts the risk of heart disease.
Research also has shown that a plant-based diet can improve the health of people with type 2 diabetes. A study in 2004 and 2005 showed that people with diabetes who followed a low-fat vegan diet had less of a need for diabetes medications. They lost weight and their insulin sensitivity increased. They had improved glycemic and lipid control.

Does Being a Vegetarian Lower Cancer Risk?

Whether being a vegetarian or a vegan lowers cancer risk is less clear. This is mainly because of the diversity within the vegetarian population. Studies, however, have suggested that people who do not eat meat have a lower risk of prostate and gastrointestinal cancers.
Many of the cancer/vegetarian studies often conclude that diets rich in fiber, carotenoids (found in carrots, sweet potatoes and spinach), vitamins, minerals, and isoflavones (found in soybeans and legumes),seem to protect against disease, including cancer. This is in concert with a health-conscious lifestyle.
A British study of 11,000 vegetarians and healthy eaters concluded that daily consumption of fruit was associated with a 20%-plus reduction in mortality from heart disease, cerebrovascular disease, and cancers of the stomach, lung, pancreas, large intestine, and rectum. Researchers, however, didn't account for the kind of diet practiced by study participants (whether they ate dairy and fish or drank alcohol, for example). They also didn't check to see if their diets had changed over the course of the 17-year study.

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Fruits and

veganism and sports

Protein in the Vegan Diet

by Reed Mangels, Ph.D., R.D.

Help yourself and others.
Click here for ways to support this website and The Vegetarian Resource Group.

Topics in this article:

Summary
Table 1: Sample Menus Showing How Easy It Is To Meet Protein Needs
Table 2: Protein Content of Selected Vegan Foods
Table 3: Amounts of Foods Providing Recommended
Amounts of Essential Amino Acids
References

Summary

It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day.

vegan diets and sports

Getting Big And Strong On A Vegan Diet

by Mike Mahler, RKC

FREE: A Top Coach Shares his Insights:

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I thought that this article was a nice counterpoint to the usual nutrition-for-bodybuilding articles one reads in magazines and on the internet. While I am not a vegetarian myself it IS something that I respect and aspire towards. I have no doubt that if everyone was vegan the world would be a healthier, happier and better place.
Stephan Kesting

There is no way that you can get big and strong on a vegetarian diet! I used to hear this all the time from my meat-eating friends. I say, "used to" as I never hear it anymore from people that know me or from people that have seen my photos on my website. Yes my friends, you can in fact get bigger and stronger on a vegetarian diet. You can even do it on a vegan diet (no animal products whatsoever). Just because the pot smoking, rice dream eating hippie vegetarian in Venice Beach, CA looks like he is from Ethiopia, does not mean that every vegan does. I have the strength and size to back up the fact that you can get strong and have a muscular body on a vegan diet. In this article I am going to discuss why I became a vegan and then go into how to plan your diet to pack on some muscle and increase strength.
When I was fifteen I read an interview with Harley Flannagan (lead singer of the legendary NYC hardcore band, the Cro-mags) in which he stated that he became a vegetarian to lead a more peaceful life and that one cannot talk about peace when they have a steak on their plate, as an animal died in agonizing pain to end up there. That really struck a cord with me and got me thinking about the thousands of animals that suffer daily on factory farms. Next, I visited Kenya with my parents and experienced a feeling of oneness with the animals over there. I realized that I did not want to contribute to the unnecessary suffering of other beings and I knew that I needed to make some changes. Finally, I saw a movie called “The Fly II” in which a golden retriever is mutilated in an experiment gone bad. That got me thinking about how animals are abused in labs and further solidified the new direction that I was taking. In addition, to giving up meat, I decided that I would make sure to purchase products such as: toothpaste, shampoo, soap etc that were not tested on animals.
I gave up meat gradually. I stated off by giving up all meat except fish. Then I gave up fish, but continued to eat eggs and dairy. Once I realized that most eggs and dairy products came from animals that lived miserable lives on factory farms, I gave up all animal products. That was ten years ago and I have never looked back. While I am an ethical vegan, there is no doubt in mind that a vegan diet is healthy and that I can get everything that my body need for my intense lifestyle. Regardless, like any other diet, planning is required.

The number one thing that people always ask me is where do I get my protein. Many vegans that I have met make the mistake of thinking that you do not need much protein at all. I even had one guy tell me that only 5% of one’s diet should come from protein. Of course this guy looked like Don Knots and would be blown off like kite if a strong wind came by. I had another guy tell me that I can get protein from a cucumber and that I should not even worry about it. Of course, this guy was not in shape either and was in no position to give me nutrition advice. We have to be much more sensible than that. Especially, if we expect anyone to give up meat and adopt a vegetarian diet. Telling people that they can get all of the protein that they need from eating spinach and leafy green vegetables is impractical. Just because it works for the gorillas does not mean that it will work for us. Not getting enough protein and thinking that only 5% of your diet needs to be comprised of protein are sure-fire ways to be spindly and weak for the rest of your life.

Now I am not saying that you need two grams of protein per pound of bodyweight like the bodybuilding magazines state. That is way too much protein and a case of overkill. For athletes, 0.7 to 1 gram of protein per pound of lean muscle is optimal for increasing strength and size. For example, if you weigh 180lb and have ten percent bodyfat, then you should shoot for 150-160 grams of protein to build more muscle. If you want to maintain your size, then 100-120 will probably be sufficient.
Next, vegans like anyone else need to load up on healthy sources of fat. Without enough fat in your diet, your skin will dry up, your energy will plummet, and you will look like death. Getting 20-30% of your calories from fat is a good way to go. Load up on healthy fats such as: flaxseed oil, olive oil, almonds, walnuts, almond butter, and avocadoes. Also, vegan diets are free of all saturated fats, which is great for the most part. However, some saturated fat is required for optimal health, so get some coconut oil or coconut milk in you diet as well.
Finally, make sure that you eat a variety of food to get a full array of muscle building amino acids. Some examples of good combinations include: black beans and quinoa, lentils and brown rice, almond butter sandwich, Rice protein/soy milk shake, green peas and almonds. Have some veggie burgers and other fake meat products from time to time, but make sure that the majority of your diet comes from fresh organic food.

Here is a sample of my diet:

Breakfast
3 tablespoons of Rice Protein Powder (nutribiotic brand) with 8oz of almond milk and 8oz of soy milk. I add ½ cup of frozen mango or strawberries to the mix and one tablespoon of coconut oil. I also add in two teaspoons of Vitamineral Green (www.healthforce.com)
Mid afternoon snack
½ cup of almonds and ½ cup of raisins
Late afternoon snack
Two Veggie burgers with olive oil and some sprouted bread (“Ezekial” or "Man's Bread)
Post Workout Shake
3 scoops of Rice Protein Powder with 8oz of oat or rice milk. I throw in
1 tablespoons of flaxseed oil and ½ cup of frozen fruit.
Dinner
Mixed Green Salad with 1 tablespoon of olive oil or one avocado.
One cup of lentils steamed with squash, carrots, tomatoes, mushrooms, and some tofu. One tablespoon of olive oil is added to the mix.
One cup of quinoa
A pear or apple
Some dark chocolate for dessert and some ginger cookies
Glass of red wine
Late Night snack
Peanut butter or almond butter sandwich and a cup of berries

Workouts

vegan diets and sports

This month we introduce Brendan Brazier, a professional triathlete from North Vancouver, and the 2003, 50 km Ultra Marathon National Champion. A successful vegan athlete, Brendan offers advice to other athletes who choose to eat a plant-based diet. For more info visit his website at http: //www.brendanbrazier.com
During this off-season, Brendan plans to write a cookbook full of nutritionally balanced recipes that can be prepared quickly by the busy person with an active lifestyle. Look for it in spring/summer 2004.

The High Performance Vegan Athlete

It Is Possible!

vegan diets for athletes

Monday, December 26, 2011

Vegan Beverages

Chocolate “Milk” (Gluten Free)

10 ounces almond or rice milk
1/2 tbsp brown rice syrup
1/2 teaspoon maple syrup
2 tbsp milk free carob powder
Mix all ingredients in a cup

Lemonade (Gluten Free)

10 ounces bottled water
1/8 cup lemon juice
2 tbsp agave nectar
Place all ingredients in a blender and mix.

Strawberry Lemonade (Gluten Free)

10 ounces bottled water
1/8 cup lemon juice
2 tbsp agave nectar
7-8 frozen strawberries
Place all ingredients in a blender and mix.

Fruit Shake (Gluten Free)

½ cup almond milk
½ cup mango juice
¼ cup pineapple coconut juice
1 banana
1 cup frozen peaches or frozen berries
Place all ingredients in a blender and blend until almost smooth.

Introduction to vegetarian diets

To eat meat, or not to eat meat...This is the question on many people's mind. The negative impact of animal foods on health, the damage associated with animal foods and the environment, religious beliefs, and the desire to protect and respect animals are some of the reasons for the increase in vegetarian diets. Many people express an interest in consuming a vegetarian diet but don't do so because they are unsure of how to do it or are not ready to give up meat. Fortunately, there are options and lots of great resources available to help. The key to making this diet work for you is to understand what nutrients you are missing from the foods that you are not consuming and to learn how to balance your meals without these foods.

What types of vegetarian diets are there?

Type of vegetarian diet	Foods that you do consume	Foods that are not consumed
Vegan	Only plant-based foods	Meat Poultry Fish Milk Eggs Cheese Honey *Also avoid: leather, fur, silk, wool, soaps and cosmetics derived from animal product
Lacto-vegetarian	Plant-based foods Milk Milk products Cheese Yogurt	Meat Poultry Fish Eggs
Lacto-ovo vegetarian	Plant-based foods Milk Milk products Cheese Yogurt Eggs	Meat Poultry Fish
Flexitarian (semi-vegetarian)	Plant-based foods Occasionally consume or consume in limited quantity any or all of the following: Meat Poultry Fish	Animals foods consumed in limited quantity and/or frequency

Wednesday, December 21, 2011

What is a vegan? What is veganism?

Veganism is a type of vegetarian diet that excludes meat, eggs, dairy products and all other animal-derived ingredients. Many vegans also do not eat foods that are processed using animal products, such as refined white sugar and some wines. Most vegans also avoid the use of all products tested on animals, as well as animal-derived non-food products, such as leather, fur and wool.
Vegan refers to either a person who follows this way of eating, or to the diet itself.
Although there is some debate as to whether certain foods, such as honey, fit into a vegan diet, if you are cooking for other vegans, it is best to err on the side of caution and avoid these foods.

What do vegans eat?

This is perhaps the most common question about veganism. A vegan diet includes all grains, beans, legumes, vegetables and fruits and the nearly infinite number of foods made by combining them. Many vegan versions of familiar foods are available, so you can eat vegan hot dogs, ice cream, cheese and vegan mayonnaise.

How can I become vegan?
So you’ve decided to become vegan. But now what? Some people easily go from eating meat to vegan right away, while others struggle with their new commitment, or choose to go vegetarian first and then slowly omit eggs and dairy. There's no right or wrong way to do it, but you may want to learn about what's worked for other people. However you do it, keep your goals in mind and remember why you are choosing to adopt a vegan diet.

Monday, December 12, 2011

Veganism and Obesity

I have never met an obese vegan who ate only organic food. That doesn’t mean they don’t exist, but I certainly doubt that anyone who has been vegan for at least 2 years could possibly be obese unless they are still gradually slimming down from before those 2 years. It seems there is a rather simple answer to the issue of human obesity.

There are many misconceptions which seem to cause a general reluctance to try the vegan lifestyle. The pyramid food chart so ubiquitous in the classical US school system is likely a primary reason people are generally reluctant to try veganism. That kind of education combined with the media incessantly programming society for the last 50 years or so that meat is the primary source of nutrition for a healthy diet. The fact that large fast-food chains now offer veggie burgers and other such items is a testament to the reality of the situation.

Yes, humans don’t need to eat meat. In fact, it is to the general benefit and welfare of the environment and their own body if they do not see it as their primary source of dietary sustenance. Protein is the main reason that people seem to be so attached to the concept of eating meat. What many people may not realize is that there are many other ways to supply protein to the body. If only the variety of nuts available at the common grocery store were the only alternative source, it would more than suffice to tantalize the taste buds and satisfy the conceptual daily protein requirement. Thankfully, there is a wide array of other choices available. Add the vast variety of beans and soy-based products to the mix and a full spectrum of flavors and textures become available to satisfy even the most eclectic of protein appetites!

The possibilities are endless. From tofu to tempura, from veggie burgers to vegan cheese, whatever the question, there is an answer. Truly gourmet dreams are a reality to anyone open to the culinary playground of vegan foods. While everyone going vegan isn’t into replacing all of the animal products they are leaving behind, for those that are there is vegan mayonnaise and even vegan eggs!

Veganism in a Nutshell

What is a Vegan?

Vegetarians do not eat meat, fish, or poultry. Vegans, in addition to being vegetarian, do not use other animal products and by-products such as eggs, dairy products, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products.

Why Veganism?

People choose to be vegan for health, environmental, and/or ethical reasons. For example, some vegans feel that one promotes the meat industry by consuming eggs and dairy products. That is, once dairy cows or egg-laying chickens are too old to be productive, they are often sold as meat; and since male calves do not produce milk, they usually are raised for veal or other products. Some people avoid these items because of conditions associated with their production.

Many vegans choose this lifestyle to promote a more humane and caring world. They know they are not perfect, but believe they have a responsibility to try to do their best, while not being judgmental of others.

Vegan Nutrition

The key to a nutritionally sound vegan diet is variety. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes.

Protein

It is very easy for a vegan diet to meet the recommendations for protein as long as calorie intake is adequate. Strict protein planning or combining is not necessary. The key is to eat a varied diet.
Almost all foods except for alcohol, sugar, and fats provide some protein. Vegan sources include: lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, kale...

For example, if part of a day's menu included the following foods, you would meet the Recommended Dietary Allowance (RDA) for protein for an adult male:

1 cup oatmeal, 1 cup soy milk
2 slices whole wheat bread, 1 bagel
2 Tablespoons peanut butter
1 cup vegetarian baked beans
5 ounces tofu, 2 Tablespoons of almonds
1 cup broccoli, and 1 cup brown rice.

via www.vrg.org

Friday, December 9, 2011

Interesting Facts About Vegan Diets

It is said that you are basically what you eat! A family can easily and safely avoid the chemicals, preservatives, growth hormones and other harmful toxins found in almost all of today's meats and over-processed foods! If you are a meat eater and have continuously eaten meat, this might make you think.

After all, you got along so far by eating eggs, hamburgers, dairy products, hot dogs, poultry, beef, pork, fish - so why should you go vegetarian now?

If you project to people that they don’t abuse their car like they abuse their bodies – they would perhaps get the message a lot better !

When we eat high fat meats, low fiber processed foods, and fill our bodies with preservatives and chemicals, we're much more prone to high blood pressure, diabetes, high cholesterol and other serious health issues.

A car engine that hasn’t been tuned or isn’t getting the type of gasoline it needs simply will not run efficiently, nor "live" for as long as it was intended to do.

Hence, the human body shares the same concept with a car. And when you’re eating high fat meat, or meat that’s been fed antibiotics throughout, that’s simply not the kind of fuel the human body is intended to use!

While I do believe that vegetarianism is a healthy choice and that eating no meat or red meat could be more beneficial in combating diseases like high cholesterol and hypertension, I have my reservations. While I also respect vegetarians and their choice not to eat meat, I on the other hand do not have any religious / moral convictions about not eating meat.

Although I am partly a vegetarian, I just love my Beef Burgers and Chicken Tikka too much. But all said and done, there is a rule at home that no meat or non-vegetarian food would be cooked at home, except for eggs – so if I want to feast on something “meaty” I gotta get it from outside (and this is allowed only once/ twice a week).

Now as I said earlier, but from studies conducted it is obvious that overall, vegetarians or veggie eating people are a lot slimmer than their meat-eating counterparts. Here are my thoughts on this - I was in a relationship once with someone who was a vegetarian (a salad and fruits woman) and she never seemed to put on any weight and that was the reason she never put on any weight.

So for all practical purposes, I can call my vegetarian and I still have put on tremendous amount of weight. This goes to show that vegetarian doesn’t really mean only vegetables and fruits, but there are fats (sweets, desserts, syrups), carbohydrates (rice and others) – the list is endless. So there is no guarantee that you are gonna lose weight by just avoiding meat. Meat taken at reasonable amounts can lead to a balanced weight.

Vegetarians (fruits and vegetables people) tends to be in better health than people who eat meat, and they don’t suffer from high blood pressure, high cholesterol, and any other diseases which tend to be linked with being overweight.

In other words, you can eat a lot of fruits and vegetables and yet not gain any weight. This goes on to indicate that the food eaten in a vegetarian diet helps with the fat burning process. It also indicates that eating vegetables helps with insulin resistance instead of the food being stored as fat it tends to get taken up by the cells and burnt off hence no weight gain.

I guess, it would also make a compelling case for vegetarianism if it could be shown that the founder of one of the major religions (Christianity) was a vegetarian, even though the religion he founded does not actually require its adherents to practice vegetarianism.

So just for kicks, try eating vegetarian (fruits and vegetables) for a week or two. See for yourself if you feel different, more mentally acute and note any difference

Gets you thinking….right?

Percentage of Various Groups Who Never Eat Meat (Rounded to Whole Numbers)

· 7% Total Adults

· 5% Male

· 9% Female

· 9% 45- to 54-year-olds

· 5% 18- to 24-year-olds

· 8% North East

· 6% North Central

· 6% South

· 7% West

· 6% White (excluding Hispanic)

· 7% Black (excluding Hispanic)

· 8% Hispanic

· 4% High School Not Completed

· 6% High School Graduate

· 8% College Graduate

Dietary Habits of Adults 18 and Older (in the United States in 2006)

· 100% Total adults

· 6.7% Never eat meat

· 6.3% Never eat poultry

· 14.6% Never eat fish/seafood

· 7.6% Never eat dairy products

· 8.8% Never eat eggs

· 23.4% Never eat honey

· 2.3% Never eat meat, poultry, fish/seafood (vegetarian)

· 1.4% Never eat meat, poultry, fish/seafood, dairy products/eggs (vegan)

via www.MonaDarling.com

Wednesday, December 7, 2011

USDA Old Food Pyramid is Out. The New Food Plate is In.

There's a new food pyramid in town, and it's a plate. The USDA's new food icon is a brightly colored graphic that breaks a healthy diet into four main sections: fruits, vegetables, grains and proteins, with a small side of dairy.

Government officials, including First Lady Michelle Obama who was on-hand for its launch, hope the new graphic will serve as a simple "how-to" for making food choices by providing a clear breakdown of what our plates should look like. It replaces the old Food Guide Pyramid, first launched in the early 1990s, then revamped in 2005. SEE FULL STORY HERE

Doctors: Test ALL Kids For Cholesterol by Age 11

Until now, major medical groups have suggested cholesterol tests only for children with a family history of early heart disease or high cholesterol and those who are obese or have diabetes or high blood pressure. But studies show that is missing many children with high cholesterol, and the number of them at risk is growing because of the obesity epidemic. SEE FULL STORY HERE

From Omnivore to Vegan: The Dietary Education of Bill Clinton

(CNN) -- By the time he reached the White House, Bill Clinton's appetite was legend. He loved hamburgers, steaks, chicken enchiladas, barbecue and french fries but wasn't too picky. At one campaign stop in New Hampshire, he reportedly bought a dozen doughnuts and was working his way through the box until an aide stopped him.

Former President Clinton now considers himself a vegan. He's dropped more than 20 pounds, and he says he's healthier than ever. His dramatic dietary transformation took almost two decades and came about only after a pair of heart procedures and some advice from a trusted doctor. SEE FULL VIDEO HERE

Tuesday, December 6, 2011

Vegan Snack of the Day - Pita Crisp Chips with Hummus Dip

Pita Crisp Chips are very easy to make and inexpensive compared to the packaged alternative. They pair well with Hummus dip for a high protein, low-fat chip and dip combo.

Pita Crisp Chips

4 (6-inch) whole wheat pita breads
2 teaspoons melted butter or vegetable oil
2 teaspoons oregano
4 tablespoons grated Parmesan cheese or soy Parmesan cheese
Preheat broiler. Split pitas horizontally into rounds. Brush rough edges with butter. Place on cookie sheet. In a small bowl, toss together oregano and Parmesan cheese. Sprinkle over pita rounds. Cut each bread into 4 wedges. Broil about 5-inches from heating element until crisp, about 2 minutes. Watch carefully to prevent burning. Yields 4 servings.
Calories: 106, total fat: 3g, dietary fiber: 3g, protein: 4g, calcium: 45mg

Hummus

2 cans garbanzo beans, rinsed and drained
1/4 cup lemon juice
1/4 cup Tahini
2 cloves garlic
1 teaspoon olive oil
1/4 teaspoon salt
Combine chick peas, lemon juice, tahini, garlic, olive oil and salt in blender container. Process until mixture is smooth. Serve at room temperature or chilled. Yields 2 cups dip to serve 8.
Calories: 124, total fat: 5g, dietary fiber: 3g, protein: 4g, vitamin C, 10 percent.

*Nutrition breakdown by MasterCook Deluxe via Raeudy.com.

Potassium Rich Vegetarian Foods Help Fight Stroke and Heart Disease

Can eating foods high in potassium help lower your risk of stroke or heart disease?
According to Italian researchers, loading up on potassium-rich foods like leafy greens, bananas and potatoes, may reduce the risk of stroke by 19 percent and coronary heart disease by eight percent.

The analysis was based on 10 studies published between 1966 and 2009 and included almost 280,000 adults. There were over 5,500 strokes and almost 3,100 coronary heart disease events during the follow-up period ranging from five to 19 years.
The findings support global recommendations to increase consumption of potassium-rich foods in order to prevent vascular disease, said De. Pasquale Strazzullo, of the University of Naples.

Other foods high in potassium are soybeans, apricots, avocados, non-fat yogurt, prune juice and dried beans and peas.
Potassium-rich leafy greens are hidden in the sauce of Spinach Pesto and Spaghetti. One serving provides seven percent daily value needed for potassium, 11 grams of protein and 60 percent of vitamin A.

Sweet and Spicy Roasted Potatoes adds 30 percent more potassium in a simple to make dish. This tasty side dish is high in vitamin C with 61 percent and iron with 13 percent.

by Rae Udy via RaeUdy.com

Study Shows Vegan Diet Helps Fight Rheumatoid Arthritis

Experts have long known that switching to a vegan or vegetarian diet may ease rheumatoid arthritis (RA) symptoms. A vegan diet eliminates all animal products, including meat, fish, eggs and dairy, while most “ordinary” vegetarian diets eliminate only meat. Now, research suggests that a vegan diet may also help protect people with RA against heart attacks and strokes.

In a small Swedish study, researchers put 38 adults with RA on a vegan, gluten-free diet. (Gluten is a protein found in a number of grains; many people find gluten hard to digest.) Vegan meals were centered on vegetables, fruit, nuts, sunflower seeds, buckwheat, millet, rice and corn. Sesame milk was a key source of calcium. Daily nutrient intake on the vegan diet included 60% carbohydrate, 30% fat and 10% protein.
An additional 28 adults followed a balanced, nonvegan diet with a similar mix of carbohydrates, fats and protein. Everyone in the study was told to continue taking all the medications their doctors prescribed.

Heart-healthy changes -After one year, researchers compared the two groups and found that the folks on the vegan diet had lower levels of total cholesterol and less LDL (“bad”) cholesterol than the nonvegans did.

Vegans also showed reduced amounts of C-reactive protein, a substance in the blood that indicates the presence of inflammation in the body. Another bonus for vegans: As a group, they lost more weight and had a lower average body mass index (BMI) than the nonvegans did.

Nutrition smarts -If you’re considering switching to a vegan diet, there are a couple of things to keep in mind. Unless menus are carefully planned, they may be deficient in some key nutrients, including vitamin B12 and calcium. Because of this, it’s a good idea to check with a healthcare professional before making serious dietary changes.When switching to a vegan diet, emphasize four food groups: whole grains, vegetables, fruit and legumes. It’s also smart to take a daily multivitamin.

Not fully committed to a vegan diet? -Even if you’re not ready to become a total vegan, it’s easy to start heading in that direction. Little by little, just add more fruits, vegetables and grains to your diet.

Here are some vegan foods that contain key nutrients:
Calcium: Broccoli, collard greens, fortified juices, kale, soy products
Iron: Chickpeas, pinto beans, soy products, spinach
Protein: Corn; legumes, such as beans, peanuts and soy products, including tofu; rice; pasta; whole-wheat bread
Vitamin B12: Fortified breakfast cereals and fortified soy milk

Updated October 4, 2011

Reviews by Health Monitor Medical Advisory Board via HealthMonitor.com

Friday, December 2, 2011

Celebrities Go Vegan!

Call them the big-time vegans: The celebrity standard-bearers for a vegan lifestyle aren't just wispy young actresses. They include talk-show host Ellen DeGeneres, along with wife Portia de Rossi. (Or Oprah Winfrey, who isn't vegan but led her staff on a public 21-day vegan cleanse.) See Full Story Here

Russell Simmons Honored by PETA For His Veganism

Russell Simmons is an undoubtedly influential leader in the hip-hop community, but now the media mogul can a rare achievement to his list of many. Through a new campaign with PETA, Simmons has been granted his own postage stamp. The Queens, New York native is honored in PETA’s “Vegetarian Icons” collection from the U.S. Postal Service.

Simmons is a devout vegan who has admitted that it took him an entire year to transition to veganism and he advises others to do the same. “You can’t jump to vegan if you’re not. Some people are absolute,” he once explained on “The Ellen Degeneres Show.” “Some people are able to be gradual. You know the transition from first eating red meat and pigs to not eating chicken, when you realize how they’re being raised. One day, you stop eating fish or you stop eating dairy and eggs – the next thing you know, you’re a vegan. It can happen over a period of time. I started out as a vegetarian.”

Simmons also spoke about how disappointed he is with the lack of healthy food choices available his hometown of Hollis, Queens. “I grew up in Hollis, Queens and always make it my job to never forget where I came from and to always give back to my community,” he continued. “So, of course, I am particularly saddened that in poor urban communities the cheapest, most accessible food is fast food, which is also the most likely to increase the risk of developing various diseases and illnesses, including heart attacks, strokes, cancer, diabetes and obesity. That is why, whenever I can, I use my voice to speak out for healthier food options to be offered in vending machines, local markets and inner city classrooms.”

Other famous celebrities vegans that are featured in PETA’s latest campaign include Woody Harrelson, Cesar Chevez, Gandhi, Bob Barker of “The Price is Right,” Gandhi, Paul McCartney, Ellen DeGeneres and others. The stamps can be purchased online through December and possibly into January at www.PETA.org.

By Shakira Atitebi via MTV.com

Thursday, December 1, 2011

Vegetarian Diet Helps Fight Heart Disease

Heart Disease

Women and men in the United States die more from heart disease than any other disease or condition. Coronary heart disease claims over two-thirds of these deaths. Coronary heart disease, also called coronary artery disease, is a condition characterized by plaque accumulation caused in part by a diet high in saturated fat. Plaque can clog your arteries, block the flow of oxygenated blood from reaching your heart and increase your risk of heart attack and death. Consuming foods high in saturated fat, such as meat and dairy, or foods that contain trans fat, such as processed and fried foods, may increase your risk of heart disease. On the other hand, eating healthy fats, such as monounsaturated fat from olive oil, and omega-3 fatty acids in walnuts and flax seeds, may reduce your risk of heart disease.

Vegetarian Diet

A vegetarian diet is characterized by eating plant-based foods, such as fruits, vegetables, whole grains, nuts, legumes and seeds. A carefully planned vegetarian diet usually has sufficient amounts of protein, carbohydrates, vitamins, minerals and healthy fats with lower amounts of total fat, saturated fat and cholesterol than non-vegetarian diets. However, lacto-vegetarians eat dairy and lacto-ovo vegetarians eat dairy and eggs, foods that may increase your fat and cholesterol levels.

Prevention

A vegetarian diet may reduce your risk of heart disease. Research by scientists at Andrews University in Berrien Springs, Michigan, and published in the "Journal of the American Dietetic Association" in 2009 reports that it is the position of the American Dietetic Association that appropriately planned vegetarian diets may provide health benefits in the prevention of certain diseases, including a lower risk of death from ischemic heart disease, lower low-density lipoprotein cholesterol levels, i.e., the bad cholesterol, lower blood pressure and lower rates of hypertension than non-vegetarians. Research by scientists at Catholic University in Sao Paulo, Brazil, and published in the "Brazilian Archives of Cardiology" in 2007 found that a vegetarian diet is associated with lower levels of fat, total cholesterol and LDL cholesterol as compared to the diet of omnivores.

Treatment

A vegetarian diet may also help treat heart disease. Research by scientists at Stanford University and published in "Annals of Internal Medicine" in 2005 discovered that a vegetarian diet composed on plant-based foods reduces total cholesterol and LDL cholesterol. The research concludes that a plant-based diet enhances the LDL cholesterol-lowering effect of a low-fat diet in patients with high cholesterol.

References

Wednesday, November 30, 2011

New Studies Show Vegan Diets Fight Diabetes

Americans with diabetes almost doubled their spending on medications in the past six years. But two new studies led by the Physicians Committe for Responsible Medicine (PCRM) experts provide powerful evidence that a low-fat vegan diet is an effective approach to type 2 diabetes.

In a long-term clinical trial published in a May supplement to the American Journal of Clinical Nutrition, PCRM researchers found that a plant-based diet helps people with diabetes lose weight and improve their blood sugar and cholesterol. An earlier publication showed that the diet is effective over the short term. The new report shows that benefits persisted a year beyond the initial 22-week study period.

Participants following a vegan diet lost an average of 9.7 pounds, compared with 6.6 pounds for those following a more conventional diabetes diet. Improvements in hemoglobin A1c—a measure of blood sugar control—and total and LDL cholesterol were also greater in the vegan diet group.
The new study is the longest and best-controlled study of diet and diabetes management to date. Previous studies collected data for six months or less.

The second paper, a scientific review of observational and interventional studies in May’s Nutrition Reviews, found that vegetarian and vegan diets are consistently associated with lower rates of diabetes, heart disease, and overweight.

Both studies are authored by PCRM president Neal Barnard, M.D., and other doctors and dietitians with PCRM, the George Washington University, and the University of Toronto.
To learn more about PCRM’s diabetes research and resources, visit PCRM.org/Diabetes.

Tuesday, November 29, 2011

57 Health Benefits of Going Vegan

Vegans are frequently misunderstood as fringe eaters with an unnatural passion for animal rights. While many vegans do feel passionately about animals, its time for others to see that a vegan diet and lifestyle go way beyond animal rights. Full Story