BECOMING VEGAN PDF

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movements, there are now over half a million vegans living in Great . is becoming far more widely available, plus vegan yoghurt, cream, ice. Editorial Reviews. About the Author. Brenda Davis is a registered dietitian in private practice and co-author of the The New Becoming Vegetarian, Becoming. Welcome to the website for “Becoming Vegan: Comprehensive Edition” and “ Becoming Vegan: Express Edition” – award Abstract and full paper in PDF.


Becoming Vegan Pdf

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BOOK. Becoming Vegan. Express Edition. Davis B, Melina V. Book Pub- lishing Company, Farm Rd,. Summertown, TN Softcover book, pp. mon reasons that people become vegans are for health and/ or ethics. A person who is vegan for health reasons does not eat animals or animal products. All we have to do is become vegan. It's really that simple. This may seem like a surprising, sudden, or extreme conclusion. So let's slow down.

Sometimes, calling ahead of time allows the chef to arrange something especially for you. This permits you to arrive at the restaurant confident that you'll have something hopefully more interesting than a side salad to order.

When picking a restaurant on the fly, make sure to ask about their vegan options as soon as you step in, ideally before being seated. When in doubt, opt for ethnic restaurants. They tend to have dishes that are naturally vegan-friendly or can be easily modified to become so. Once in the restaurant, try identifying the vegetarian options on the menu and asking whether the dairy or eggs can be removed to make the dish vegan-friendly.

100 Reasons to Go Vegan

Snacks are a great way to stay energized and keep hunger at bay between meals. Whenever planning a vegan snack, try to opt for fiber- and protein-rich options, which can help keep hunger away. Absolutely not. Although some vegans choose to do so, raw veganism isn't for everyone. Many vegans eat cooked food, and there is no scientific basis for you to eat only raw foods.

A vegan diet that emphasizes nutritious, whole plant foods and limits processed ones may help you lose weight. As mentioned in the weight loss section above, vegan diets tend to help people eat fewer calories without having to consciously restrict their food intake.

That said, when matched for calories, vegan diets are no more effective than other diets for weight loss. There are many plant-based milk alternatives to cow's milk.

Becoming Vegan by Brenda Davis

Soy and hemp varieties contain more protein, making them more beneficial to those trying to keep their protein intake high. Whichever plant milk you choose, ensure it's enriched with calcium, vitamin D and, if possible, vitamin B Soybeans are great sources of plant-based protein. They contain an array of vitamins, minerals, antioxidants and beneficial plant compounds that are linked to various health benefits , , , ,. However, soy may suppress thyroid function in predisposed individuals and cause gas and diarrhea in others ,.

It's best to opt for minimally processed soy food products such as tofu and edamame and limit the use of soy-based mock meats. Fermented soy products such as tempeh and natto are especially beneficial, as fermentation helps improve the absorption of nutrients.

Chia and flaxseeds are a great way to replace eggs in baking. To replace one egg, simply mix one tablespoon of chia or ground flaxseeds with three tablespoons of hot water and allow it to rest until it gels. Vegans can ensure they meet their daily protein requirements by including protein-rich plant foods in their daily meals.

Check out this article for a more in-depth look at the best sources of plant protein. Calcium-rich foods include bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas and calcium-set tofu.

Fortified plant milks and juices are also a great way for vegans to increase their calcium intake. The RDA for calcium is 1, mg per day for most adults and increases to 1, mg per day for adults over 50 years old Some argue that vegans may have slightly lower daily requirements because of the lack of meat in their diets. Not much scientific evidence can be found to support or negate this claim.

However, current studies show that vegans consuming less than mg of calcium each day have an increased risk of bone fractures. Vitamin B12 is generally found in animal foods.

Some plant foods may contain a form of this vitamin, but there's still debate about whether this form is active in humans , , , , , ,. Despite circulating rumors, there's no scientific evidence to support unwashed produce as a reliable source of vitamin B The daily recommended intake is 2.

Vitamin Bfortified products and supplements are the only two reliable forms of vitamin B12 for vegans. Unfortunately, many vegans seem to fail to consume sufficient vitamin B12 to meet their daily requirements , ,.

If you're unable to meet your daily requirements through the use of vitamin Bfortified products, you should definitely consider taking a vitamin B12 supplement. It's also vital to replace saturated and trans fats with good fats, such as those found in nuts, olive oil, and canola oil.

And always keep in mind that if you eat too many calories, even from nutritious, low-fat, plant-based foods, you'll gain weight. So it's also important to practice portion control, read food labels , and engage in regular physical activity. You can get many of the health benefits of being vegetarian without going all the way. For example, a Mediterranean eating pattern — known to be associated with longer life and reduced risk of several chronic illnesses — features an emphasis on plant foods with a sparing use of meat.

Even if you don't want to become a complete vegetarian, you can steer your diet in that direction with a few simple substitutions, such as plant-based sources of protein — beans or tofu, for example — or fish instead of meat a couple of times a week. Only you can decide whether a vegetarian diet is right for you. If better health is your goal, here are some things to consider.

Varieties of vegetarians Strictly speaking, vegetarians are people who don't eat meat, poultry, or seafood. But people with many different dietary patterns call themselves vegetarians, including the following: Vegans total vegetarians : Do not eat meat, poultry, fish, or any products derived from animals, including eggs, dairy products, and gelatin. Lacto-ovo vegetarians: Do not eat meat, poultry, or fish, but do eat eggs and dairy products.

Lacto vegetarians: Eat no meat, poultry, fish, or eggs, but do consume dairy products. Ovo vegetarians: Eat no meat, poultry, fish, or dairy products, but do eat eggs. Partial vegetarians: Avoid meat but may eat fish pesco-vegetarian, pescatarian or poultry pollo-vegetarian. Can becoming a vegetarian protect you against major diseases? Compared with meat eaters, vegetarians tend to consume less saturated fat and cholesterol and more vitamins C and E, dietary fiber, folic acid, potassium, magnesium, and phytochemicals plant chemicals , such as carotenoids and flavonoids.

As a result, they're likely to have lower total and LDL bad cholesterol, lower blood pressure, and lower body mass index BMI , all of which are associated with longevity and a reduced risk for many chronic diseases.

But there still aren't enough data to say exactly how a vegetarian diet influences long-term health. It's difficult to tease out the influence of vegetarianism from other practices that vegetarians are more likely to follow, such as not smoking, not drinking excessively, and getting adequate exercise.

But here's what some of the research has shown so far: Heart disease. There's some evidence that vegetarians have a lower risk for cardiac events such as a heart attack and death from cardiac causes. However, there were few deaths in either group, so the observed differences may have been due to chance.

The Farm collaborated with the Centers for Disease Control in publishing the results of a study on the growth rates of its children in a issue of Pediatrics magazine vol. See OConnell et al, Table 2. Seventh-day Adventist Contributions Members of the Seventh-day Adventist church have made outstanding contributions in the area of vegetarian nutrition.

A central part of this religious tradition, founded in the mids, is taking care of the body as a temple of the Holy Spirit. Adequate rest, sunshine, water, and an avoidance of smoking, caffeine, and alcohol are part of the lifestyle, with the result that these are considered to be among the healthiest people in North America. The classic work on adequacy of plant protein was done in a joint venture between the Seventhday Adventist Loma Linda University in California and Harvard University.

Mervyn Hardinge and his associates contributed much to our understanding of vegetarian nutrition. He demonstrated that vegetarian diets were adequate for adults, pregnant women, and adolescents, and that vegetarian diets provided all the necessary amino acids. For many years, it was not easy to win acceptance for the excellent research that was done on the overall sufficiency of plant-based diets.

However, with perseverance and time, the immense value of the extensive investigation done in the field of vegetarian nutrition has been recognized.

Among the most impressive research to date on vegetarian and vegan populations is that from the Adventist Health Studies. These studies have demonstrated important health advantages of vegetarian and vegan diets.

While Adventists have traditionally been lacto-ovo vegetarians, dietary philosophy has stated, the time will come when we may have to discard some of the articles of diet we now use, such as milk and cream and eggs.

Male chicks from laying hens killed per year by suffocation, gas, or grinding in the U. The Seventh-day Adventist Dietetic Association, a nonprofit organization of vegetarian dietitians, has been an invaluable source of nutrition information for health professionals for 40 years. They offer numerous inexpensive health education forums, conferences, and cooking classes, run natural food stores, create vegetarian diet manuals, cookbooks, audiovisual materials, and books for health professionals and the public.

The Adventist community also introduced soymilk having learned of it in China and made available delicious, easy-to-use vegetarian meat substitutes. The Well-Being of Animals In , Diet for A New America by vegan activist John Robbins drew attention not only to human health, hunger, and environmental issues relative to animalcentered diets, but also to the plight of farm animals in current food production systems, including laying hens and dairy cows.

It was a shock for most people to learn of the routine debeaking of chickens followed by weeks of pain for the birds and to discover that millions of fluffy male chicks are killed on their first day of life by suffocation, gas, or grinding.

It was equally shocking to learn that the veal industry is merely a byproduct of the dairy industry and that laying hens and milk cows live just one quarter of the natural life span of their species. Robbins related the ethical arguments of vegetarianism to the current day realities of animal agriculture, building on some of the powerful earlier work by Peter Singer Animal Liberation and others.

For individuals who professed to love animals, these realities made it difficult to continue consuming milk, eggs, and other foods produced from such a system. The vegan way of life had finally reached mainstream America. The Health of the Planet In several environmentalists, concerned with the damaging effects of animal waste, were honored with Pulitzer prizes for their writings about pig manure. With a billion cows, pigs, and sheep and over nine billion birds slaughtered each year in North America, the problem has became too vast to ignore.

Contaminated drainage from feed lots, stockyards, and slaughterhouses has ended up at our doorsteps, in our well water, ground water, bays, lakes, rivers, and streams.

Animal agriculture has immense and damaging impacts on groundwater supplies and dwindling aquifers, fuel resources, and wildlife.

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These problems are reflected in government documents. The Health of People With each succeeding year, scientific research examining the link between diet and disease strengthened the arguments in favor of plant-centered diets.

Governments and health organizations around the world began to clearly promote plant-based diets as supportive to human health.

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Evidence confirming the nutritional adequacy of well-planned vegetarian and vegan diets has become too overwhelming to refute. See Chapter 2. In discussing top trends for the new millennium, Elizabeth Sloan of Food Technology says, Fresh will be forced to get fresher while vegetarian, organic and locally grown foods will abound.

Food Technology, 8 : 40, 48 Modern vegetarianism reflects these intertwined influences: scientific evidence of the importance of diet in maintaining health; interest in a blend of Eastern and Western philosophy and religion; concern over the destruction of the environment through human progress; shock over factory farming conditions; concern with oppressed groups, from starving children to farm workers, damaged by pesticides.

A look at the website of the International Vegetarian Union www. It is no mere coincidence that the availability and sales of nondairy beverages, nondairy frozen desserts, vegan patties, veggie sandwich slices, and other all-plant options have escalated over the past decade. Meals at a growing number of vegetarian festivals held throughout the U.

The same is true for meetings of vegetarian associations, such as the monthly potlucks of EarthSave groups throughout the U. Catering services, airline food operations, and institutions include tasty plantonly menu items because these will be most widely accepted by vegans, vegetarians, and those with allergies to eggs and dairy.

At a potluck gathering or dinner party, a delicious vegan item is likely to have universal appeal. The demand for animal-free products is increasing rapidly among the entire vegetarian population.

Our top 8 vegan starter kits

For most of us, it is a gradual but very natural progression, particularly if the reasons for our dietary choices extend beyond human health issues. Anyone concerned about animal well-being cannot deny the unnatural, and in many ways cruel, conditions of todays dairy cows, veal calves, and laying hens: massive doses of hormones and antibiotics, battery cages, assembly line slaughter, genetically engineered cows with distended udders, and calves living out their brief lives in tiny stalls.

Nor can we ignore the devastating environmental affects of raising these animals in the numbers we do today. In , the rejection of flesh foods was linked with the conviction that the killing of living, feeling creatures was neither necessary nor morally acceptable for human survival and well-being. The Vegetarian Society advocated the adoption of a principle that will tend essentially to true civilization, to universal brotherhood, and to the increase of human happiness generally.

The Vegan Diet — A Complete Guide for Beginners

It comes as no surprise that a century and a half later, people with similar ethics about the well-being of all sentient life support the adoption of all-plant diets. Furthermore, now we know how to do this, in excellent health!

We have helpful tools, such as blenders and food processors in our kitchens, that make things a lot easier. Many types of vegan eating patterns are being successfully adopted; some are centered almost entirely around whole foods or raw foods, and others include many fortified and convenience products. Winston Craig, to mention but a few.

In , Dr. Messina and V. Dietitian Suzanne Havala has not only written many books, but has coauthored position papers on vegetarian nutrition for the American Dietetic Association, clarifying for dietitians and other health professionals the safety of vegan diets. For many dietitians the risky diet is no longer seen to be that without animal products; the risky diet is the diet packed with animal products.

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Feeding the Planet With the global population estimated to rise to more than eight billion by , we are currently setting a poor example for the billions in less affluent nations who are trying to emulate Western lifestyles. These people see some advantages of meat-centered diets, but not the immense disadvantages that accompany such eating patterns.

We are now aware that we can raise strong, healthy children on vegan diets and that the widespread adoption of welldesigned, plant-based diets could be a far more efficient use of the worlds food resources and part of a solution for the tragedies of human hunger.

Vegans are the new pioneers of the vegetarian movement, forging ahead with courage, ingenuity, and inventiveness, making it easier for all others to dine, dress, and conduct their lives without animal products. Some see it as an integration of ones gentle and kindly nature with courage, the courage to make choices that reflect ones deepest beliefs.

It is a journey that is filled with emotionally charged challenges.

When animal products are present in everything from gelatin-based camera film to glues, you may wonder if being vegan is possible at all! Be assured that it is possible to be a dietary vegan, and it gets easier each day to find alternatives for a host of animal products.Interest in vegetarianism fluctuated over the next century and a half.

Vitamin B12 is generally found in animal foods. A vegan diet has some impressive effects on your health. University Press of New England, In , Dr. Furthermore, vegans wanting to enhance their absorption of iron and zinc should try fermenting, sprouting and cooking foods.

JulyDecember , 3. When picking a restaurant on the fly, make sure to ask about their vegan options as soon as you step in, ideally before being seated.