veg diet 20120 - Part 10

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. In fact, it’s your responsibility as a parent to nurture your children and help them develop physically, mentally and spiritually.
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. How do you teach kids to resist the siren song of Ronald McDonald? There isn’t a plate of vegetables on the planet that’s going to look as good to them as a Happy Meal!
You have to start slowly to change not only your own eating patterns, but your family’s as well. Like any other dietary endeavor, it starts at the grocery store. Begin stocking the refrigerator with healthy snacks like apples and carrots. Exchange good, chewy brown rice for white rice and processed side dishes, which are so high in fat and sodium. Make meat portions smaller and smaller and start incorporating more vegetables and grains in your family dinners.
Don’t make changes all at once. If you do give in and stop at a fast food restaurant, get fruit or yogurt in addition to or part of that meal. Make the changes so gradual that they’ll never notice their diets are changing. Kids are usually very sympathetic about animals, and it’s not too early to talk to them about eating in a way that isn’t cruel to animals.
You’ll be doing them a favor that will last them a lifetime. With childhood obesity at epidemic levels in the U.S., you will be setting up your children for lifelong eating habits that will help ensure a long and healthy life.

Detoxification
When people talk about detoxification and cleansing the body of harmful toxins, it’s often seen as a fringe element of vegetarians. People really don’t like to think about harmful toxins building up in their colons or in their arteries, but it’s often a by-product of a carnivorous diet. A diet that’s high in fat and processed foods tends to slow down our digestive systems, and our elimination processes are also interrupted.
This can allow harmful bacteria and toxins to accumulate and can create a general feeling of sluggishness, as well as a host of digestive disorders, such as irritable bowel syndrome or colitis. 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. Everything becomes clearer – your blood, your organs, your mind. You start to become more aware of the toxic nature of the food you’d been eating before.
Toxicity is of much greater concern in the twentieth century than ever before. There are many new and stronger chemicals, air and water pollution, radiation and nuclear power. We ingest new chemicals, use more drugs of all kinds, eat more sugar and refined foods, and daily abuse ourselves with various stimulants and sedatives. The incidence of many toxicity diseases has increased as well. Cancer and cardiovascular disease are two of the main ones. Arthritis, allergies, obesity, and many skin problems are others. In addition, a wide range of symptoms, such as headaches, fatigue, pains, coughs, gastrointestinal problems, and problems from immune weakness, can all be related to toxicity. When you start a vegetarian eating plan, your body eventually cleanses itself of the harmful effects of these toxic foods.

Eliminate Red Meat
If you’re thinking of changing to a vegetarian diet, how do you start? Do you just start shopping in the produce aisle of the grocery store? You might have some anxiety attached to this change as well, and this is understandable.
Try to think of this as adding to your dietary habits, rather than a drastic change. If your diet has consistently included red meat, perhaps you can start substituting other foods for the red meat. Or eliminate the most processed and high-fat meats first, such as bacon and hamburgers. Certainly try to eliminate fast food burgers, which have such a high fat and sodium content. If you think you’ll miss the taste of bacon in the morning, try substituting a turkey or vegetable- based bacon substitute. It won’t be the same, but you won’t be giving up the foods you’re used to all at once.
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. If you don’t need to make a dramatic change all at once, you’ll have a much greater chance of long-term success if you take it slow. 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. Increase the amounts of fruits and vegetables you eat. Start with raw vegetables at night before dinner so you’re not so hungry when you get to the main meal. Start reversing the proportions of meat and vegetables and make meat a side dish, with vegetables and grains your main course.
We’re creatures of habit and resistant to change. This is why so many diets fail, because we make drastic changes to facilitate dramatic results, quickly. This is a decision and a change you want to make for a lifetime. Make it a natural and gradual change and you can look forward to many more years of healthy living.

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. A good way to start is to eliminate red meat and substitute fish or poultry for the red meat you’ve been eating. While it’s not eating more vegetarian, you’re at least eliminating the biggest offender in disease-enhancing foods, red meat.
After you’ve successfully eliminated red meat, then start reducing the amount of poultry you eat. 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. Poultry is so laden with growth hormones and antibiotics that’s it’s nothing like a chicken or turkey that we might have hunted for food centuries ago. Chickens are raised in horrible conditions, overfed and then slaughtered. In the grand scheme of things, it’s just as detrimental to our physical and spiritual health as eating red meat. 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. All the antibiotics and abnormal living conditions have processed any natural flavor that poultry ever had in the first place.
Add more fish and seafood, if you’re not quite ready to replace poultry with grains and vegetables and legumes yet. While there is risk in eating fish and seafood, because of the high levels of mercury they contain, it’s a better alternative to poultry and red meat. This may be as far as you ever get in moving towards vegetarianism, or at least eliminating meat from your diet. Give yourself time to get used to this. You won’t miss poultry for a minute. We usually eat chicken and chicken breasts because it’s lower in fat and calories, but it’s also lower in any kind of nutritional value. When we’re not getting essential proteins and vitamins, we’re still starving our bodies, regardless of how healthy we think we’re being. Eliminating poultry is one of the most positive steps you can take towards a healthy diet and a healthy planet.

Eliminate Seafood
It’s actually pretty easy to eliminate red meat and poultry from our diets. When you give any thought whatsoever, the reasons are so compelling to stop eating them. Your reasons may be physical, because you need to lower your cholesterol or blood pressure. You may want to reduce your risk of cancers that may run in your family, and eliminating red meat from your diet is an important way to do this. You may also find that the way we mass-produce meat and poultry for consumption in this country is repugnant to you. If we really thought about the way meat and poultry is raised, we’d never eat the stuff again. We’re consuming flesh that’s been produced from enormous pain and suffering. Even the smallest life has value on this earth; mass producing these animals to slaughter and eat them degrades their lives and degrades our own in the process of eating them.
It might feel like it’s carrying things to far to eliminate something as elemental as a shrimp or a scallop. But think about what we dump into the ocean where this food comes from. All our waste and trash gets hauled into the ocean, if it doesn’t go into a landfill. Think of the millions of gallons of oil that have been dumped from oil tanker accidents. Think of the impact that the erosion of the ozone layer in the atmosphere has had on every living thing on the planet. There are toxic levels of mercury in fish and seafood, so much so that if you’re a woman contemplating getting pregnant, you most definitely shouldn’t eat fish. Your risk of producing a baby with birth defects is extremely high if you do.
It can be hard to let go of fish and seafood, because this has a similar texture to red meat and poultry. It’s flesh after all, even though it’s marine flesh. It might take longer to eliminate fish and seafood from your diet, but keep at the effort. 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. Imagine how good you’ll feel about yourself and what you’re doing for the planet when make that last step and eliminate all meat and animal products from your diet.

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. Milk has long been praised as a ‘weapon’ in the war against osteoporosis, but recent clinical research shows that it actually is associated with a higher fracture risk, and there’s been no protective effect of dairy calcium on bone. Increasing your intake of green leafy vegetables and beans, along with exercising have been shown to help strengthen bones and increase their density.
Dairy products are also a significant source of fat and cholesterol in the diet, which can increase your risk for cardiovascular disease. 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.
Ovarian, breast, and prostate cancers have been linked to dairy product consumption. 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. Another recent study showed that men who had the highest levels of IGF-I, (insulin-like growth factor) which is found in cow’s milk, they were at four times the risk of prostate cancer compared to those men who had the lowest levels of IGF-I.
In addition, milk may not provide a consistent and reliable source of Vitamin D in the diet. Milk samplings have been found to have inconsistent levels of Vitamin D, and some have been found to have as much as 500 times the indicated safe level. Excess Vitamin d in the blood can be toxic and can result in calcium deposits in the body’s soft tissues.
Milk proteins, milk sugar, fat, and saturated fat in dairy products may pose health risks for children and lead to the development of chronic diseases such as obesity, diabetes, and formation of plaques in the circulatory system that can lead to heart disease. 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.

Flipping The Switch To Vegetarianism
If you’ve made the commitment to becoming vegetarian yet finding it difficult to make the transition in your diet and your lifestyle, here’s some suggestions on how to make the switch a smoother ride.
Start out with committing to be a vegetarian for three days per week for the first couple of weeks. Start substituting ingredients in your favorite dishes to make them truly meatless. Throw in mushrooms to that marinara sauce to take the place of meatballs, or try some textured vegetable protein (TVP) in that lasagna recipe. Making simple replacements in your tried and true recipes can inspire you to stay on the vegetarian track once you see how delicious they can be.
Next, commit to five days per week for the next two weeks. Study the natural foods aisle at your local grocer, or make it a point to introduce yourself to the local health foods store. Treat yourself to a few new vegetarian products and try them in your next meal. The internet can be a great source of vegetarian recipes. And don’t limit yourself to being vegetarian only at home; most all restaurants offer delicious vegetarian entrees, so be sure to try them. You may even find inspiration for your home cooking by doing so.
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. Take pride in your accomplishments, because not only have you made positive changes in your lifestyle and eating habits, but for the environment and animals as well. Remember it’s not about being perfect; every animal-positive change you make it your diet has a great effect. By rewarding yourself for each vegetarian choice you make, and you’ll be motivated to continue in the right direction.

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. It can sometimes feel like you’re cutting many options out since you’re no longer consuming meat, and it may seem you’re losing even more options if you’ve also decided to cut dairy and eggs from your diet as well. 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. Tempeh, which is cultured soybeans with a chewy texture; tofu (freezing and then thawing gives tofu a meaty texture; the tofu will turn slightly off white in color); and wheat gluten or seitan (made from wheat and has the texture of meat; available in health food or Oriental stores) are all great items to start with.
Milk and other dairy products can also be easily replaced with vegetarian-friendly items. Try soy milk, soy margarine, and soy yogurts, which can be found in health food or Oriental food stores. You can also make nut milks by blending nuts with water and straining, or rice milks by blending cooked rice with water.
A good way to introduce beans to the diet is to use them instead of meat in favorite dishes, like casseroles and chili. Because of their many health benefits, beans should be eaten often. Some great examples are chickpeas, split peas, haricot, lentils (red, green or brown), and kidney beans.
Many nuts and seeds are available both in and out of the shell, whole, halved, sliced, chopped, raw, or roasted. Cashews, peanuts, walnuts, almonds are some easy-to-find favorites. Sunflower and sesame seeds are excellent choices for spicing up salads and other vegetable dishes.
And don’t worry that you’ll have to give up your favorite Mexican, Italian, or other favorite dishes now that you’re vegetarian. Many of them can still be enjoyed and only require slight variations. Some popular and easily convertible dishes include: pasta with tomato sauce, bean burritos, tacos, tostadas, pizza, baked potatoes, vegetable soups, whole grain bread and muffins, sandwiches, macaroni, stir-fry, all types of salad, veggie burgers with French fries, beans and rice, bagels, breakfast cereals, pancakes, and waffles just to name a few. The freezer sections of most big grocery stores carry an assortment of vegetarian convenience foods such as veggie bacon, burgers, and breakfast sausages.

So get in the kitchen and let your creativity lead the way! You’ll probably be pleasantly surprised just how much more variety your diet will have as a result.

Lazy Vegetarians Who Choose the Wrong Carbs Risk Health
We’ve all been there. We’ve just come in from a long day at work and the last thing on our minds taking the time to prepare a healthy, nutritionally sound vegetarian meal. 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. Consuming refined carbohydrates presents different hazards to your health.
The over-consumption of refined carbohydrates and sugars can result in excess insulin in the bloodstream. In the presence of excess insulin, glucose, the blood sugar, is converted to triglycerides and stored in the fat cells of the body.
According to one study, consuming refined grains may also increase your risk of getting stomach cancer. The research found that a high intake of refined grains could increase a patient's risk of stomach cancer.
In addition, refined sugars and carbohydrates have been implicated as a contributing factor in increased gallbladder disease, according to a recent study. It showed a direct link between the amount of sugars eaten and the incidence of gallbladder disease. Another study looked at the role carbohydrates play in the incidence of heart disease. The researchers noted that as carbohydrate consumption increased, so did the level of triglycerides in the blood of the participants. Diets low in fat and high in carbohydrates not only dramatically raised triglyceride levels but significantly reduced levels of HDL, the “good” cholesterol.
And lastly, refined white sugars increase the rate at which your body excretes calcium, which is directly connected to your skeletal health. Simply put, as your sugary and refined carbohydrate intake increases, your bone density decreases.
So don’t be lazy! Do your body right and take the time to prepare a nutrient-dense and delicious vegetarian meal. Your body, and your conscience, will thank you for it in the long run. 

veg diet 20120 - Part 9

Fish, Mercury
Many people think if they just eliminate red meat and poultry from their diets, their eating healthier. This is partly true, but there are hazards to eating fish and seafood as well. The harm that humans have done to the environment has had a direct effect on the fish and seafood we eat.
There are elements of fish and shellfish are an important part of a healthy diet. Fish and shellfish contain high-quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids. A well-balanced diet that includes a variety of fish and shellfish can contribute to heart health and children's proper growth and development. So, women and young children in particular should include fish or shellfish in their diets due to the many nutritional benefits.
However, nearly all fish and shellfish contain traces of mercury. For most people, the risk from mercury by eating fish and shellfish is not a health concern. Yet, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child's developing nervous system. The risks from mercury in fish and shellfish depend on the amount of fish and shellfish eaten and the levels of mercury in the fish and shellfish. 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.
Is this anyway to eat? In fear of what unhealthy elements are lurking in the food we eat? Eliminating red meat and eating a more vegetarian diet is an excellent start on the road to more healthy eating. 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.

Animal Suffering
What are the reasons we eat food? That might seem like a silly question, because we eat to feed our bodies, first of all. 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.
There are many compelling reasons to move towards a vegetarian diet, many of them health- related. But many people refuse to eat meat because of the inhumane treatment of the animals that are mass-produced to feed the population. Animal farming on the scale that it needs to be to satisfy U.S. consumption is grotesquely cruel. 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. They’re kept in small pens and cages, where they endure chronic stress. If they bear their young live, their babies are taken from them, sometimes a day after they’re born. They’re fed growth hormones and antibiotics and kept from the natural behaviors and actions that characterize the normal life span. Pigs aren’t allowed to root. Calves are kept immobile. 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.
Do you really think the flesh of the animal is separate from its spirit and its energy? The agony and stress they endure in their shortened lives infuses every cell of their bodies. Consider that depression and stress can make humans ill, can infect our muscles and organs. Is an animal so very different? We don’t need meat or milk for survival. We’re no longer a hunting society; we’re merely a consuming society.
Isn’t it time we all started thinking differently of what we consume to nourish our bodies? We’re evolved from herbivores, and yet we’ve veered off our own evolutionary path. One can make a case for hunting and eating meat when it’s the only means for survival. But that’s no longer the case and our options are plentiful. Do they have to include the flesh of suffering animals? How can that possibly be considered nourishment?

Different Types Of Vegetarians
Many people think of vegetarians as one homogeneous group that just doesn’t eat meat. But nothing could be further from the truth. There are different categories of vegetarians as diverse as the reasons for going vegetarian in the first place.
A vegetarian is generally defined as someone who doesn’t eat meat. But someone who is vegetarian could conceivably eat dairy products such as milk, eggs and cheese. A lacto ovo vegetarian doesn’t eat meat, fish or poultry, but does consume eggs, milk or cheese. A lacto vegetarian consumes milk and cheese products, but doesn’t consume eggs.
A vegan is someone who doesn’t consume any animal product or by-product, including dairy food. They eat only vegetables, fruits, nuts, grains and legumes. They also don’t use animal products, such as leather. Vegans also don’t use white sugar because it’s often processed with a substance derived from animal bones that whitens the sugar.
There are other categories within the vegetarian community. Fruitarians, for example, eat only fruit. Their rationale is that fruits, including fruits such as tomatoes, are self-perpetuating and don’t need to be planted to create the food source. They consider it a way of eating that’s most in balance and harmony with the earth, the most natural.
All of the above will eat cooked vegetables, fruits and legumes. There is also a growing movement towards eating only raw or living foods. This based on the assumption that cooking food processes most of the nutrients out of it, and to get all the nutritional value, vitamins and amino acids from food, it’s best consumed raw, or juiced. If cooked at all, it should only be cooked to slightly over 100 degrees, so the nutrients are still retained.
The more restrictive you become with your diet, however, the more educated you need to become to be sure you’re getting all the necessary proteins and vitamins that you need to maintain good health, especially muscle and heart health.

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. On average, vegetarians have lower levels of the blood fats, cholesterol and triglycerides than meat eaters of similar age and social status have. High levels of blood fats are associated with an increased risk of heart disease. Lacto-ovo vegetarians, those who eat eggs and dairy products, which contain cholesterol-raising saturated fats and cholesterol, have higher cholesterol levels than do vegans, as those who abstain from all animal foods are called. But even among lacto-ovo vegetarians, cholesterol levels are generally lower than they are among meat eaters.
Researchers have found that older men who eat meat six or more times a week are twice as likely to die of heart disease as those who abstain from meat. Among middle-aged men, meat eaters were four times more likely to suffer a fatal heart attack, according to the study. As for women, who are partly protected by their hormones and generally develop heart disease later in life than men do, the risk of fatal heart disease has been found to be lower only among the older vegetarians. 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. Though eliminating meat from the diet is likely to reduce your consumption of heart-damaging fats and cholesterol, substituting large amounts of high-fat dairy products and cholesterol-rich eggs can negate the benefit. To glean the heart-saving benefits of vegetarianism, consumption of such foods as hard cheese, cream cheese, ice cream and eggs should be moderate. And the introduction of more vegetables, fruits and raw foods will definitely enhance the benefits of abstaining from eating meat.

Vegetarians And Cancer
You might have a general idea that eating a vegetarian diet is more healthy for you. But do you really know how much less the incidence is of certain types of cancers among vegetarians?
Vegetarian diets—naturally low in saturated fat, high in fiber, and replete with cancer-protective phytochemicals—help to prevent cancer. Large studies in England and Germany have shown that vegetarians are about 40 percent less likely to develop cancer compared to meat-eaters. In the U.S., studies of Seventh-Day Adventists, who are largely lacto-ovo vegetarians, have shown significant reductions in cancer risk among those who avoided meat. Similarly, breast cancer rates are dramatically lower in nations, such as China, that follow plant-based diets. Interestingly, Japanese women who follow Western-style, meat-based diets are eight times more likely to develop breast cancer than women who follow a more traditional plant-based diet. Meat and dairy products contribute to many forms of cancer, including cancer of the colon, breast, ovaries, and prostate.
Harvard studies that included tens of thousands of women and men have shown that regular meat consumption increases colon cancer risk by roughly 300 percent. High-fat diets also encourage the body’s production of estrogens. Increased levels of this sex hormone have been linked to breast cancer. 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. A separate study from Cambridge University also linked diets high in saturated fat to breast cancer. One study linked dairy products to an increased risk of ovarian cancer. The process of breaking down the lactose (milk sugar) evidently damages the ovaries. Daily meat consumption triples the risk of prostate enlargement. Regular milk consumption doubles the risk and failure to consume vegetables regularly nearly quadruples the risk.
Vegetarians avoid the animal fat linked to cancer and get abundant fiber, vitamins, and phytochemicals that help to prevent cancer. In addition, blood analysis of vegetarians reveals a higher level of “natural killer cells,” specialized white blood cells that attack cancer cells.

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. Our digestive systems, from prehistory on, were designed to metabolize vegetable matter, more than animal products. Fruits, vegetables, legumes and nuts provide the kind of dietary fiber our digestive systems need to function properly. The Western diet that’s high in processed and refined flour and sugar, and in animal products that are laden with hormones and antibiotics, are actually anathema to our insides.
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. And there are more practical considerations as well. 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. These diseases and syndromes are much less evident in a vegetarian population than in a meat-eating population.
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. And of course a diet that’s higher in dietary fiber that comes from a vegetarian diet will decrease the likelihood or risk of colon cancer.
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. Increasing the proportion of fruits and vegetables in your diet can only be good for you.

Weight
Think about it, have you ever seen a fat vegetarian? Probably not. In fact, for most of us, vegetarian is almost synonymous with lean and healthy, isn’t it? And when you start any diet, what’s the first thing the experts tell you? Generally it’s to increase the amounts of vegetables you’re eating and to eat limited amounts of meat, especially high-fat red meat and pork.
And what happens when you resume your old eating habits? Generally the weight will come right back on. Even the greatest will-power can’t overcome the unhealthy effects of eating high- fat meat.
When you eat a diet that’s higher in dietary fiber, that’s primarily if not totally vegetarian, you’re naturally healthier. You’re feeding your body and getting it the nutrition it needs to run efficiently. You have more energy and stamina; you wake up more easily and more refreshed. It’s easier to exercise, because you’re not so weighed down by digesting the high fat and excessive protein that comes from eating a carnivorous diet.
Many diets fail because we think of them as depriving ourselves of food we love. The trick is to change that thinking. 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 probably find you’ll start to lose weight without even thinking about it!
And when you do lose weight, so many other health risks can fall by the wayside as well. You’ll find your blood pressure falls into a healthier range and your risk for Type II diabetes can decrease. You’ll look better and feel better and probably never go back to your old ways of eating!

Osteoporosis
You know that eating a vegetarian diet can decrease the incidence of heart disease and certain types of cancers. You also know that it can make you leaner and healthier. But so many of the health studies are done on men? What about women and the impact of a vegetarian diet on their health as they age?
Diets that are high in protein, especially animal protein, tend to cause the body to excrete more calcium, oxalate, and uric acid. These three substances are the main components of urinary tract stones. British researchers have advised that persons with a tendency to form kidney stones should follow a vegetarian diet. 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.
For many of the same reasons, vegetarians are at a lower risk for osteoporosis. Since animal products force calcium out of the body, eating meat can promote bone loss. In nations with mainly vegetable diets (and without dairy product consumption), osteoporosis is less common than in the U.S., even when calcium intake is also less than in the U.S. Calcium is important, but there is no need to get calcium from dairy products.
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. And most experts agree that calcium supplements are inferior to calcium derived from natural food sources. 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. Dry beans, such as black-eyed peas, kidney beans and black beans are another good source, as are dark leafy vegetables such as broccoli and kale. Tofu is also a good source of calcium.

Humans Did Not Always Eat Meat
Do you ever think about how far we’ve diverted from the path of our pre-historic ancestors and they’re eating patterns? Consider how the earliest humans evolved, and what they ate. They were hunter-gatherers and did not evolve with the characteristics of carnivores. Humans aren’t made to tear animals apart and eat their flesh. When you look at carnivorous animals, such as wild cats, you can see their teeth are designed to rip and tear, not chew.
Humans evolved from vegetarian creatures. Even our digestive systems are not particularly suited to eating meat. Eating meat is a relatively recent development in human history, most likely born of opportunity and necessity. 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.
But initially we emulated the creatures we evolved from, herbivores like apes. Even to a prehistoric mind, apes would have looked similar to man, walking primarily upright, with arms and hands. We naturally would have foraged for our food, eating roots and berries, fruits and nuts. We would have watched the apes peeling bananas, or crushing nuts on stones to get at the meat of the nut.
We would have been living more moment-to-moment, constantly foraging for food. Hunting, after all, requires thought and planning. Eating meat requires preparation and most importantly, fire. Until man discovered fire, he was primarily vegetarian, living in what was the natural order of things. Vegetarian eating is a more natural way of eating, in addition to being healthier. It’s a way that’s in balance with the planet, and doesn’t seek to dominate it and conquer it.

Spirituality
How do you feel spiritually when you eat a meal that contains meat? You’ve probably never given it any thought, but that may because spiritually you feel nothing after eating a meal of meat except tired and sluggish. 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 you eat a vegetarian diet, you begin to feel physically lighter and fit. When your body is fit, your mind is also lightened. Most cultures that focus more on spirituality and enlightenment are also vegetarian cultures. From the beginning of recorded history we can see that vegetables have been the natural food of human beings. Early Greek and Hebrew myths all spoke of people originally eating fruit. Ancient Egyptian priests never ate meat. Many great Greek philosophers such as Plato, Diogenes, and Socrates all advocated vegetarianism.
In India, Shakyamuni Buddha emphasized the importance of Ahimsa, the principle of not harming any living things. He warned His disciples not to eat meat, or else other living beings would become frightened of them. Buddha made the following observations: "Meat eating is just an acquired habit. In the beginning we were not born with a desire for it." "Flesh eating people cut off their inner seed of Great Mercy." "Flesh eating people kill each other and eat each other ... this life I eat you, and next life you eat me ... and it always continues in this way. 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. If we are to evolve into more spiritual beings, then we must begin to manage our physical lives in a way that will enhance our spirituality, and this means taking the path of vegetarianism as a path to enlightenment. 

veg diet 20120 - Part 8

If eating butter is a problem because you are watching your cholesterol levels then dip your bread in olive oil. When you try this with quality home made bread you will see how delicious it is. Vegetarians have respect for vegetables so find the best olive you can. It will be worth it. The varied taste of olive oil from different countries or even different estates will in itself add variety to you vegetarian diet.

Beans, lentils and grains are the staples of vegetarian diet. But they can become boring. Never be afraid to try new types or pulse and grain. if you have never eaten quinoa then you should. It is quick to cook and makes a change from rice. Try using barley instead of rice. Even the vegetarian staples need not be dull.

Making A Vegan Cake
Making a cake for a vegan sounds like a daunting task and possibly not be very rewarding one. No eggs, no butter, and no milk - how can that be a cake. But the secret is to stop thinking of it as a series of prohibitions and think of it as an opportunity to be creative.
Your vegan cake may be the best one you have ever made if you think outside the box. You are not making a substitute for a traditional cake. You are making a vegan cake. This is a cake in its own right.
A vegan cake might be a stack of pancakes made with buckwheat flour and layered with cashew cream and fresh strawberries. Cashew cream is made by grinding cashew nuts with a small quantity of water in a food processor.
Many fruit cakes do not require eggs because they are not intended to rise very high like a sponge cake. When decorated with icing they will be indistinguishable from any other fruit cake. Obviously you must use vegetable margarine.
A brownie type cake can be made without egg using only baking powder to make it rise. It will not have the height of a traditional sponge cake. But once it is cool you can assemble it into a taller and more impressive creation.
A cake of this kind can be made with good quality vegetable oil rather than margarine. This has definite health benefits.
For preference use whole meal flour in your vegan cake. You can also cut down on sugar or eliminate it altogether by using applesauce or grated carrot to sweeten it. This will make your vegan cake a much healthier option.
Sometimes you will have just have to make a birthday cake. In this case you will have to resort to an egg substitute. There is no other way to get the effect of a sponge that rises and stays risen when baked. The protein in the egg sets in the process of baking. Your local health food store will be able to provide you with a product known as Ener-G Egg Replacer. This will do the job and allow you to produce a vegan cake that is indistinguishable from a the "real thing."

Why Vegans Don't Consume Dairy Products
Becoming a vegan means giving up milk and dairy products such as butter and cheese. This a major change for people who are used to a European diet that historically has always used dairy produce.
But in many cultures dairy produce is eaten at all or only rarely. A vegan diet is common in some non-Western societies. It is therefore entirely possible to eat a balanced vegan diet that does not include dairy produce.
The emphasis on dairy produce in the Western diet has produced an enormous industry to stock our supermarket shelves. 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.
What was once a treat for high days and holidays has become a daily staple. There are powerful commercial interests involved in encouraging us to eat more dairy produce. That change in our diet has had serious effects on health. The same changes can be seen in other cultures that are in the process of changing to a Western diet.
The demand for milk has created an intensive dairy industry in which cows are treated as units of production not living creatures. Dairy cows are selectively bred for the highest milk yield. They are impregnated every year so that they continue to produce milk.
Cows in intensive dairy units are treated with antibiotics and hormones. Some of them never set foot on grass. The old image of the placid dairy cow in a green field is a thing of the past.
Calves are no more than a by-product of the process of producing milk. They are taken from their mothers within weeks of their birth. Male calves are disposed of as uneconomic or are sent for veal production.
More humane farming systems are used on some farms. Vegetarians who wish to consume dairy produce should seek out milk produced on farms with high welfare standards.

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. A vegan diet is a realistic option and for many people a vegan diet is an ethical option.

Why Vegans Don't Eat Eggs
Vegans are vegetarians who do not eat eggs or any other animal product. This is the strictest form of vegetarianism.
Many people feel that this is too extreme and too restrictive. They prefer a form of vegetarianism that includes eggs and other animal products that do not involve the death or harm of living creatures.
Vegetarians cooking for children are often advised to include some eggs in their diet. Pregnant women who are vegetarians often do the same. The advantage of eggs is that they are highly nutritious. They contain the same nutrients as meat because they are the food supply for the embryonic chick.
But modern farming techniques are convincing an increasing number of people that it is unethical to eat eggs. The battery farms in which most of the eggs available on supermarket shelves are produced cause harm and suffering to millions of hens. They are kept in confined conditions without space to move and engage in natural behavior. As a result they peck one another and have to be de-beaked. Their legs are malformed and they lose their feathers.
Some of us opt for free range eggs but there is no agreed definition of what free range means. Without visiting the farm it is very hard to know how the hens that produced the eggs have been treated. Even in a free range setting the chicks have been selected to ensure that they are female. A huge number of male chicks are discarded in this process and go into industrially prepared foods.
You might decide to raise your own hens. Backyard poultry keeping is becoming increasingly popular. But even here there are ethical decisions to be made. Hens that are no longer laying eggs traditionally go into the pot. That is fine if you are a carnivore but not if you are a vegetarian.
There are also strong health reasons for not eating eggs. Eggs are a source of saturated fat. They can raise you cholesterol level. So if you are worried about your heart health and have been told to reduce you cholesterol level it may be worth thinking about a vegan diet. It is possible for an adult to eat a balanced diet that does not include eggs.

You Are What You Eat
You’ve certainly heard the expression many times, “You are what you eat.” 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. Have you ever seen an example of your blood plasma after eating a fast food hamburger? What was previously a clear liquid becomes cloudy with the fat and cholesterol that’s absorbed from eating a high-fat hamburger.
And when you think about it, we also become what we don’t eat. When we switch from eating meat to a vegetarian-based diet, we become less fat, less prone to many types of cancers. Our cholesterol can improve. When we’re leaner and eating fewer animal products, then many other health and fitness issues are reduced. The incidence of Type II diabetes is reduced. Blood pressure falls into normal ranges. When you’re healthier, you’re taking fewer medications. Even if you have a prescription drug benefit in your health plan, you’re still saving money with fewer co-payments on 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. Moving towards a more vegetarian diet has been shown statistically to reduce the incidence of so many of the diseases of industrialized countries. Vegetarians are statistically healthier than omnivorous persons; they’re leaner and live longer.
Isn’t it time to think about what you want to be and to eat accordingly? Do you want to be sluggish and fat? Do you want the risk that goes with eating animal products, with their high fat content? Or do you want to look like and be what vegetarians are? Leaner and fitter with a longer anticipated lifespan. It’s never too late to change what you’re doing and increase your chances for a longer, fitter life.

Turkeys
The consumption of turkeys in the U.S. has escalated through the years. It’s no longer eaten primarily at Thanksgiving and Christmas, but throughout the year. The process of mass- producing turkeys for human consumption is as barbaric, if not more so, than the process of mass-producing chickens.
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. They’re overfed to the point where their legs can’t support the weight of the breast tissue. And this animal which normally has a 10-years life span is generally slaughtered at about 2 years of age.
Unhealthy and overcrowded conditions mean that disease amongst commercial turkeys is widespread, resulting in approximately 2.7 million turkeys dying in their sheds every year. Foot and leg deformities, heat stress and starvation caused by the inability of immature birds to find the feed and water troughs are commonplace. Ulcerated feet and hock burns are common - caused by continual contact with litter contaminated by urine and feces.
Can you really sit at dinner on your next holiday and look at a roasted turkey the same way? Turkeys come with the same recommendations for cleanliness and cooking that chickens do. You have to be sure they’re cooked to a specific temperature to ensure that any disease- causing bacteria are completely killed. You should clean up any counter space with bleach, again to kill all bacteria.
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. Why do we persist in eating in such a way that makes us unhealthy and is inherently bad for us? For you next holiday dinner, consider the possibilities of an all-vegetarian menu. So much of the dinner is vegetable- based to begin with; it’s a small change to replace turkey with a plant-based main course as well.

Pig Farming
Many people reject eating pork and other meats derived from pigs for religious reasons or health reasons. When people start eating a more vegetarian diet, red meat is usually the first thing they eliminate from their diets. When they do, various health indicators generally start to improve, such as their cholesterol levels and blood pressure readings. Health is one of the most compelling reasons to eat vegetarian, but the inhumane treatment of the animals mass- produced for human consumption is another reason many people are rejecting a carnivorous diet.
Pig farming follows the same processes that chicken farming and other animal farming employ. The pigs are kept in small crates with limited movement. They’re overfed so they can be slaughtered more quickly. 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’re forced to live in unnatural conditions and they exhibit signs of chronic stress that other animals produced for human food do. They chew on the bars of their cages or worry with their water bottles excessively. Their limited range of movement prevents the rooting behavior that’s natural for a pig.
The pigs pay an extremely high price to feed us. And we pay a high price for eating pork and other red meat. We’re basically not made to eat meat. Our teeth weren’t developed to rip and tear meat. We evolved from herbivores and it’s still the better way for us to eat. When we eliminate red meat and other meats and animal products from our diet, we get healthier – more lean and fit, less tired and sluggish. And there’s the added psychological benefit of knowing that we’re not contributing to the suffering of innocent animals.

veg diet 20120 - Part 7

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. It is often recommended that we drink a pint of milk a day.
Milk is, after all, the only food for the young of mammals. It seems natural that we should rely on it and other dairy produce manufactured from milk as a source of nutrition.
But matters are not so straightforward. Cows' milk is not a natural food for human beings. For human infants it can be harmful unless modified as it is infant formula.
Older children can often tolerate milk, but many adults lose the stomach enzyme that allows them to digest milk. In northern latitudes many adults retain that enzyme and they can digest milk. But in other parts of the world adults seldom have the ability to do so.
As societies become more diverse it is not uncommon to encounter individuals who cannot tolerate milk in their diet.
Even those of us who can drink milk need to be aware of health concerns that are linked to a high consumption of milk and dairy produce. Full cream milk can help to raise the body's level of cholesterol because it contains animal fat. This is even more true of cheese, butter and cream, which contain a higher proportion of fat.
Skimmed milk may be answer to this problem but a high consumption of dairy foods has been associated with various forms of cancer. Breast cancer, ovarian cancer and prostate cancer have all been linked to dairy foods. 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. This can build up in the blood stream and contribute to cancer formation in the body's organs.
Milk produced under modern factory farming conditions is a long way from the milk that used to be available. Cows do not necessarily graze on grass. They may be kept indoors and fed on concentrates. This has several consequences for their milk. Milk from grass fed cattle is typically high in vitamin D. But milk from cattle reared indoors is not.

Vitamin D is essential if we are to utilize calcium in bone growth and repair. We may be drinking milk in the belief that it helps us avoid osteoporosis when in fact it does not. Milk is not a reliable source of either vitamin D or calcium.
Milk can also contain high levels of hormones such as IGF-I. This substance has been linked to a number of cancers.
It is possible to avoid milk and still obtain sufficient nutrients from a variety of other sources. Leafy green vegetables and whole grains are a good source of calcium. Vegetables such as carrots are a good source of vitamin D. Soya products contain no animal fat and are often fortified with both vitamin D and calcium.

The Importance Of Eating A Healthful Vegetarian Diet
So often when people say they are vegetarian they mean that they do not eat meat. But being a vegetarian is about more than just not eating meat. It is possible to be a vegetarian in the sense of not eating meat and eat a very unhealthy diet indeed.
A vegetarian diet may by high in cholesterol if it relies too much on cheese and eggs. It may be low in fibre if it is based on refined grain products like white bread, white pasta and white rice. If it lacks fresh vegetables you diet will be deficient in vitamins and minerals. You may vegetarian but you may not be eating a healthful vegetarian diet.
Going vegetarian is about more than just not eating meat. It means taking a positive decision to eat a wide range of foods that provide a balanced mixture of nutrients.
It is important to plan the change to a vegetarian diet. This may mean buying some new equipment for your kitchen. If you are used to eating convenience foods you may need to buy some basic items.
The next step is to plan your meals. Not all vegetarian meals rely on cheese, eggs and milk for protein. These are useful ingredients in a vegetarian diet but not by any means essential. It is perfectly possible to get enough protein by combining grains with pulse such as peas, beans and lentils. A bowl of lentil soup with a slice of bread provides all the essential amino you need. Chili beans and rice combine in the same way to create what is called a complete protein.
A diet based on pulses and whole grains has the immense of advantage of providing you with enough fibre. This is important to maintain colon health. Cancer of the colon is most common among people who eat a diet based on over-refined processed foods. Fibre is one of the key ingredients in a healthful vegetarian diet.
Switching to a high fibre diet takes a little time. Your body needs to adjust. So take things slowly at first.

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. The fats you use in vegetarian cooking should be vegetable fats and oils such as olive oil, coconut oil or groundnut oil. There is no reason to exclude butter from a vegetarian diet especially if most of the fat you are consuming is of vegetable origin.
One of the great things about a healthful vegetarian diet is that it helps to maintain you weight at the right level. 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.

Don't Be A Lazy Vegetarian
Vegetarianism has become big business. The shelves of our supermarkets are full of products aimed at the vegetarian. They all look so convenient and we all need to save time. We are inevitably tempted to be a bit lazy sometimes and cut corners.
But vegetarians need to be aware what is in those handy little packages or they could be putting their health at risk. So don't be a lazy vegetarian in the supermarket: read those labels.
You need to check how much sugar is in the product, how much fat and whether refined carbohydrates have been used. A little bit of refined flour, the occasional sweet or fatty treat are not in themselves bad for a vegetarian. But these substances become a problem when they make up a large part of the vegetarian diet.
Even a vegetarian can get fat if they eat enough fat, sugar and refined carbohydrate. As a vegetarian, you should train your palate and that of your children to expect less of these foods and the instant sugar rush that goes with them.
Many of the fats used in commercial vegetarian foods are what is called transfatty acids. These are associated with an elevated risk of cancer. 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.
Of course, vegetarians lead busy lives and there are times when we need a quick snack or a meal in hurry. In these situations opt for healthy alternative. A bowl of whole meal cereal will fill that hungry gap before the evening meal when you come home. Keep a good range of fresh fruits on hand. This is natural grab and go vegetarian food.
Vegetarian food does not always take a long time to cook and prepare. Red split lentils take 10 minutes to cook and can become the basis of all kinds of curries, soups, stews and burgers.

If you keep some cooked pulse on hand in the fridge you can rustle up a vegetarian meal very quickly. Or cook twice as much as you need when you have the time and freeze it for later. A little planning allows a vegetarian to be lazy in a healthy way.

May be when you feel that vegetarian cooking it just too slow you should ask yourself "What's the hurry?" Vegetarian food should not be a quick refueling stop. Set out a platter of vegetable sticks and olives with a hummous dip. Cut up a loaf of whole meal bread. Take time to discuss the events of the day. By the time you have done that your main vegetarian meal of the evening will be ready.

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. These all contain complete proteins that contain all the essential amino acids that are needed for the human body. A vegetarian diet must derive protein from other sources.
Protein is found in many vegetable sources. Some of these vegetable proteins are complete in that they contain all the essential amino acids just like animal protein. Others are incomplete and must be combined together to produce a complete protein that the body can use.
Most plant foods contain some protein. A vegetarian who eats a wide variety of foods will consume sufficient protein in the course of day.
Nuts and seeds are an under appreciated source of protein. They can be added to a wide range of sweet and savory vegetarian dishes.
Soya beans are source of complete protein and for that reason soya products are an important part of a vegetarian diet. Commercially manufactured soya based meat substitutes are now widely available in supermarkets. 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.
Soya milk can be found in most chiller cabinets next to the cows' milk. You will also find soya yoghurts and soya cheeses. A more traditional soya product is tofu which has long been used in Chinese cooking.
Another meat substitute is mycoprotein which is made from a variety of fungus. Like soya protein it is sold in various forms that can be used in a range of recipes. You will also find it in ready made products often sold under the brand name "Quorn."
Beans, peas and lentils, known collectively as pulse, make up one of the major sources of protein for a vegetarian. They are incomplete proteins and must be combined with other incomplete proteins, such as grains, or complete proteins, such as eggs or milk, to make a complete protein food. Usually this is done in one dish such as beans and rice or beans on toast, but this is not always necessary as the body can store protein and combine it later.

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. The healthy character of a vegetarian diet derives from the fact that it is rich in fruit and vegetables, contains large amounts of fibre and is low in animal fat.
In recent years the problems of heart disease, obesity, diabetes, the degenerative diseases of old age and cancers have been on the increase. Provided it is well planned, a vegetarian diet addresses all the modern health problems.
It is possible to become obese on a vegetarian diet, but an overweight vegetarian is a rarity. A vegetarian diet is likely to include many slow release carbohydrates, such as brown rice, whole meal bread and root vegetables, that raise the body's blood sugar level slowly. This has major implications for both obesity and type 2 diabetes.
Much of the fat in a vegetarian diet is derived from nuts and seeds which contain essential fatty acids known as omega 3, 6 and 9. These essential fatty acids do not raise cholesterol levels and so benefit the heart. They play a vital role in the brain and help to maintain the suppleness of joints, as well as ensuring good skin and hair.
Soya products make up an important component of a vegetarian diet. Studies show that soya actively reduced the body's cholesterol levels and so contributes to heart health.
One of the key health advantages of a vegetarian diet is its high fibre content. Fruit, vegetables and whole grains all contain fibre. Fibre is essential to maintain the health of the colon and bowels. Studies have shown that a high fibre diet is linked to a low incidence of pre-cancerous growths in the colon.
The fruit and vegetables that a vegetarian consumes contain important anti-oxidants which combat the free radicals that can cause cancer.

The Top Five Nutrients Vegetarians Lack
When you are beginning the process of converting to a vegetarian diet it is important to plan carefully. You need to make yourself familiar with the nutrient value of your food and how foods interact with one another.
A vegetarian diet can be lacking in five essential nutrients unless it is planned. These are protein, iron. calcium, zinc and vitamin B-12. In a meat based diet these are easily obtained from animal products. If dairy produce and eggs are included in a vegetarian diet these essential nutrients should not be in short supply.
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. It is perfectly possible for a vegetarian to derive these nutrients from vegetable sources with a little thought.
A vegetarian can obtain protein from beans, peas, lentils and other pulses. These vegetarian staples need to be mixed with grains such as rice, barley or wheat, which also contain protein, because only together do they make what is called a complete protein. A complete protein contains all the essential amino acid that are found in meat and other animal products.
Soya beans are unique among beans in containing all the essential amino acids without the addition of grains. Soya products make up an important part of a vegetarian diet for that reason. Soya milk, soya yoghurt, soya cheeses, tofu and soya meat substitutes make up an important part of a healthy vegetarian diet.
A vegetarian diet need not be lacking in protein if it contains a variety of pulse, grains, nuts and seeds. Sprinkling a few sesame seeds on a meal will increase its protein content.
It is not even necessary to include different incomplete vegetable proteins in the same meal to create a balanced protein. The body is capable of storing amino acids and combining them later.

Many of the commercially available soya products have calcium, zinc and vitamin B-12 added in the manufacturing process. But a vegetarian should also ensure that these nutrients are present in the rest of their diet.

Soya beans are also a good source of iron as are seeds such as pumpkin seeds. Quinoa, a seed that cooks like rice and can be used as the starch component of a meal contains iron.
Zinc is vital for growth and cell division. It is essential for reproductive health. for liver function and insulin activity. It is present in dairy foods as well as beans, lentils nuts and seeds. Chick peas are a good source of zinc, as is tahini paste. A hummous dip is more than a tasty snack it is valuable source of a nutrients in a vegetarian diet.
Calcium need not be a major problem in a vegetarian diet. If a vegetarian diet includes dairy produce it will provide enough calcium. Even for vegans it is possible to obtain calcium from plant sources. Whole meal bread is a fairly good source of calcium as are dried apricots. Baked beans and broccoli are both good sources of calcium.
Where vitamin B-12 is concerned it is only necessary to resort to supplements if eggs and milk are excluded from a vegetarian diet.

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. Making sure that your vegetarian diet is varied is the best way to ensure that your get enough of the right nutrients.
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. If you do that you simply will not get a balanced diet and you will become bored. That is why so many vegetarians give up after a short time.
When you visit the supermarket spend time in the fresh produce section. If your usual store does not carry fresh produce go to another one or find a local supplier. Fresh fruit and vegetables are the main stay of a healthy and varied vegetarian diet.
Get to know what is in season and how to prepare it. A vegetarian should learn what fresh fruit and vegetables look like, feel like and smell like. Vegetarians who can shop in farmers' markets have an advantage. But many supermarkets are improving the range of fruit and vegetables they stock.
If you choose a variety of colors of fruit and vegetables you will automatically have a range of nutrients. Vegetarian meals should not be colorless.
The look of food is often underestimated by vegetarians. But we eat with our eyes. The sight of a plate of beautiful food sets out mouth salivating as much as the smell of new baked bread.
Speaking of new baked bread, vegetarians should learn to bake 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. A simple vegetarian sold or a bowl of lentil can become a complete meal with good bread. 

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