Some People Refuse To See Fact

By : Lauren Woods

How come even when you present people with fact about the vegan lifestyle, people don't believe? It is so frustrating! I don't push it in anyone's face, because I'm fresh as a vegetarian and still learning myself- but the more I learn, the more I want to share.

All those years I was drinking milk I was feeling so good about it... I just can't see how myself, and so many people remainignorant about nutrition.

http://saveourbones.com/osteoporosis-milk-myth/

The milk myth has spread around the world based on the flawed belief that this protein and calcium-rich drink is essential to support good overall health and bone health in particular at any age. It is easy to understand that the confusion about milk’s imaginary benefits stems from the fact that it contains calcium – around 300 mg per cup.

But many scientific studies have shown an assortment of detrimental health effects directly linked to milk consumption. And the most surprising link is that not only do we barely absorb the calcium in cow’s milk (especially if pasteurized), but to make matters worse, it actually increases calcium loss from the bones. What an irony this is!

Here’s how it happens. Like all animal protein, milk acidifies the body pH which in turn triggers a biological correction. You see, calcium is an excellent acid neutralizer and the biggest storage of calcium in the body is – you guessed it… in the bones. So the very same calcium that our bones need to stay strong is utilized to neutralize the acidifying effect of milk. Once calcium is pulled out of the bones, it leaves the body via the urine, so that the surprising net result after this is an actual calcium deficit.

Knowing this, you’ll understand why statistics show that countries with the lowest consumption of dairy products also have the lowest fracture incidence in their population (there’s more on this later).

Source: Vegetarian Friend

Is a Vegetarian Diet Best for Diabetes?

Type 2 diabetes is the most common form of the disease that affects millions of people worldwide. But diabetes can also be caused by autoimmunity, known as type 1 that develops early in life. Pregnant women are at risk for gestational diabetes from hormones released during pregnancy that raise blood sugar levels. Can diabetes be avoided or controlled with a vegetarian diet?

Diabetes risk lower with less meat before pregnancy

According to a finding from the NIH/National Institute of Child Health and Human Development, published January, 2012 in the American Journal of Clinical Nutrition, women who ate a high animal fat diet prior to becoming pregnant had a higher risk of gestational diabetes that persisted even for women who exercised to thwart high blood sugars during pregnancy.

Study author Cuilin Zhang, M.D., M.P.H., Ph.D., of the Epidemiology Branch at the Eunice Kennedy Shriver National Institute of Child Health and Human Development (NICHD) said in a press release, "Our findings indicate that women who reduce the proportion of animal fat and cholesterol in their diets before pregnancy may lower their risk for gestational diabetes during pregnancy.”

The recommendation from the researchers is that women who are planning pregnancy reduce their intake of animal fat and cholesterol to 5% of total daily calories. Less animal fat in the diet was associated with a 7% lower risk of gestational diabetes.

Vegetarians at lower risk for diabetes from metabolic syndrome

An April 2011 study published in the journal Diabetes Care indeed suggested vegetarians have a 36% lower chance of developing metabolic syndrome that leads to heart disease, stroke and diabetes, compared to meat eaters.

Vegetarians can still develop metabolic syndrome but eating a plant based diet was found to lower the chances from 39% for meat eaters to just 25% for vegetarians. Semi-vegetarians risk for metabolic syndrome was 37% per the study results.

Lead researcher Nico S. Rizzo, PhD said the finding, which came from a long-term study lifestyle and health of almost 100,000 Seventh-day Adventist Christians across the United States and Canada, was a ‘surprise’.

"I was not sure if there would be a significant difference between vegetarians and non-vegetarians, and I was surprised by just how much the numbers contrast," he continues. "It indicates that lifestyle factors such as diet can be important in the prevention of metabolic syndrome”.

According to the National Institutes of Health, the two most important risk factors for metabolic syndrome that can lead to diabetes and complications of stroke and heart disease are increased waist circumference and insulin resistance.

Gary Fraser, MD, PhD who headed the Adventist Study 2 says, "Trending toward a plant-based diet is a sensible choice."

Switching to a vegetarian diet, combined with exercising at least 3 times a week might also offer significant protection against diabetes for African-Americans who are at greater risk for developing the disease.

Blacks are also more likely to experience type 2 diabetes complications that include kidney disease and amputation of the extremities, according to the U.S. Department of Health and Humana Services.

"These findings are encouraging for preventing type 2 diabetes in the black population, which is more susceptible to the disease than other populations," said Serena Tonstad, MD, a professor at Loma Linda University and lead author of the research, published in the October, 2011 issue of Nutrition, Metabolism & Cardiovascular Diseases.

Just adopting a Mediterranean diet that includes plenty of plant-based foods such as olive oil, grains, fruits, nuts and vegetables, fish and is low in meat, dairy products and alcohol might cut your chances of developing type 2 diabetes by 35%, according to findings published in 2008 in the British Medical Journal.

Plant based food could cut risk of type 2 diabetes complications

Eating nuts, such as almonds, fiber food that include oats and barley, plant sterols and soy proteins that are part of a vegetarian diet can help keep cholesterol levels in check. High cholesterol is a major contributor to heart disease for people with type 2 diabetes.

A 2003 report published in the Journal of Clinical Nutrition also suggested reducing meat in the diet can protect the kidneys from harm and “could produce very significant metabolic advantages for the prevention and treatment of diabetes and its complications.”

Eating a plant-based diet is also humane, considering current factory farming methods, found by the Pew Commission on Industrial Farm Animal Production (PCIFAP) to “…threaten public health, the environment, animal health and well-being, and rural communities.”

If you’re considering a vegetarian diet for preventing or managing type 2 diabetes, speak with your doctor first.

Studies show vegetarians have less chance of developing type 2 diabetes from metabolic syndrome and that eating a plant based diet has benefits for controlling the disease that is expected to affect 1 in 10 people by the year 2030. Women might also cut their risk of gestational diabetes by lowering their intake of meat before getting pregnant.

Resources
NIH News
“High animal fat diet increases gestational diabetes risk”
January 25, 2012

Source: http://www.emaxhealth.com/1020/vegetarian-diet-best-diabetes

Sources of vitamin D for Vegetarians

Weak muscles and poor bone density are some of the symptoms of vitamin D deficiency. But there are chances that lack of this vitamin can cause asthma in children, cognitive impairment at an older age, intolerance to glucose and multiple sclerosis.

Quite serious illnesses, but they can be prevented. However, the rules differ for vegetarians. What are the healthy vegetarian sources of vitamin D? Let's find out.

Recommended daily allowance for vitamin D
For those between 1 - 70 years, the daily allowance is 15 micrograms, that is, 600 International Unit (IU).

For those older than 70 years, it is recommended to have 800 IU daily that equals to 20 microgram.

Soy products:
Soy products like tofu and soy chunks are a healthy source of vitamin D. These products are easily available at a supermarket. Tofu may be a new ingredient for some, but Indians have been using soy chunks for a long time.

Fortified cereals:
Oatmeals and breakfast cereals are fortified with different vitamins. Check the label to ensure that you are getting the right amount of vitamin D in your body.

Mushrooms:
You can eat mushrooms as starters or prepare a side dish for dinner; mushrooms are a favourite with the kids. This goes for non vegetarians too. If your child makes a fuss about eating, then try some delicious mushroom preparations.

Sunlight:
Science textbooks highlight this fact - sunlight is the biggest source of Vitamin D. But remember to bask in the sun for 10 -15 minutes before 8am and at dusk. Beyond that you are asking for trouble, you don't want skin ailments to plague your skin.

Fruits:
Most fruits lack vitamin D with the exception of oranges. A glass of orange juice is rich in calcium and vitamin D.

Fortified margarine:
Word of caution: Use margarine like a miser, large portions of margarine can be unhealthy. Before purchase, check if the margarine is fortified with vitamin D.

Alternative milk:
Opt for alternative milk like soy, rice and coconut. Most mothers use coconut and rice milk with food, but what about soy? Dairy products like yogurt are now made from soy milk.

Source: Times of India

Riskiest Foods

Safe handling and cooking of food are highly recommended and significantly cuts the risks, but won't guarantee that you'll always avoid contamination.

Leafy greens
Lettuce and other leafy greens are super healthy but also susceptible to contamination through improper processing or handling. Most of the bacteria are in the outer leaves, discard and rinse the rest a few times. Bagged salad should also be washed.

Potatoes
Food poisoning linked to this popular vegetable is often caused by dishes like potato salad that are improperly refrigerated. Potatoes can also be contaminated during agricultural processing. Scrub well and cook thoroughly.

Tomatoes
Salmonella can live in the raw fruit, but multiply when tomatoes are cut and left in a warm environment. Store items like fresh salsa in the fridge.

Beansprouts
The warm, moist conditions that are ideal for growing beansprouts are also great for cultivating bacteria. It’s recommended that children, the elderly, and anyone with a compromised immune system avoid consuming raw beansprouts.

Berries
Most cases of illnesses associated with berries occur from fruit that is contaminated by sick farm workers or exposed to dirty water. Rinse berries thoroughly and find trusted local source for in season fruit.

Source: http://uk.lifestyle.yahoo.com/11-riskiest-foods.html

Want Better Health? Your Eating Environment Matters

Food choice, nutrition and diet have been growing topics hotly debated in the public arena.

But despite increased public awareness that food choice plays a vital role in health, most Americans continue to eat too few fruits, vegetables and whole grains (USDA Center for Nutrition Policy and Promotion).

The Obesity Epidemic

With more than two-thirds of American adults either overweight or obese, what American’s eat is a topic that cannot be dismissed lightly.  Studies on obesity in America have found that rates of obesity among adults has more than doubled since 1980 and that rates among children, even those as young as 2 to 5, are alarming.  Obesity rates for adolescents have tripled, while those for children aged 6-11 have quadrupled.

Along with what many have begun to refer to as an epidemic of obesity, has also come an increased focus on healthy eating behaviors and lifestyle choices.  The questions researchers and health advocates ask include: what contributes to unhealthy lifestyle choices and which interventions lead to successful behavior change, weight loss and improved health?

Education about nutrition has been finding its way into the public domain.  Magazines and newspapers, advertisements on television and information in our children’s classrooms are a few of the ways health educators have increased the knowledge of the public at large.

Environment Matters

But this fight to educate the public about a healthy lifestyle can get lost in the wealth of unhealthy products American’s encounter throughout daily life. Fast food restaurants, shopping malls, workplaces, and corner stores make eating healthy a challenge.

Not only are we surrounded by unhealthy food options, we are also surrounded by unhealthy messages about food.  The environment in which we live and work has a significant impact on what we view as healthy and on how much food we believe we need to eat.

We may not pay close attention to the billboards with coffee drinks heaped with whipped cream being consumed by happy and thin models, or commercials in which physically fit sports fans watch a game with a bucket of fried chicken, but they do have an impact on how much we believe we can and need to eat.

Effective nutrition education and behavior change requires multifaceted interventions.  Education alone has not lead to great behavior change.  Lasting change appears to require education, individual intervention and changes to our environment to make the healthy choice the easy (and obvious) choice.

Individual differences in our beliefs and attitudes about food have an impact on what and how much we eat, but so does our environment.  The people around us, the messages we see at work, on TV and in our communities and, yes, even information about the calories in a Big Mac can have an impact on the food choices we make.

If we want better health, we may need to change how we think about food; increasing your awareness about how your environment influences your thoughts about food is one place to start.

Source: http://psychcentral.com/blog/archives/2012/09/25/want-better-health-your-eating-environment-matters/

10 Benefits of Carrots

Forget about vitamin A pills. With this orange crunchy power-food, you get vitamin A and a host of other powerful health benefits including beautiful skin, cancer prevention, and anti-aging. Read how to get maximum benefits from this amazing vegetable.

Benefits of Carrots

1.  Improved Vision
Western culture’s  understanding of carrots being “good for the eyes” is one of the few we got right. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.

Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat the most beta-carotene had 40 percent lower risk of macular degeneration than those who consumed little.

2.  Cancer Prevention
Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer. Researchers have just discovered falcarinol and falcarindiol which they feel cause the anticancer properties.

Falcarinol is a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot-eating mice.

3.  Anti-Aging
The high level of beta-carotene acts as an antioxidant to cell damage done to the body through regular metabolism.  It help slows down the aging of cells.

4.  Healthy Glowing Skin (from the inside)
Vitamin A and antioxidants protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone.

5.  A Powerful Antiseptic
Carrots are known by herbalists to prevent infection. They can be used on cuts – shredded raw or boiled and mashed.

6.  Beautiful Skin (from the outside)
Carrots are used as an inexpensive and very convenient facial mask.  Just mix grated carrot with a bit of honey. See the full recipe here: carrot face mask.

7.  Prevent Heart Disease
Studies show that diets high in carotenoids are associated with a lower risk of heart disease.  Carrots have not only beta-carotene but also alpha-carotene and lutein.

The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.

8.  Cleanse the Body
Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fibers present in carrots help clean out the colon and hasten waste movement.

9.  Healthy Teeth and Gums
It’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste.  Carrots stimulate gums and  trigger a lot of saliva, which being alkaline, balances out the acid-forming, cavity-forming bacteria.  The minerals in carrots prevent tooth damage.

10.  Prevent Stroke:
From all the above benefits it is no surprise that in a Harvard University study, people who ate more than six carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or less.

Source: http://www.care2.com/greenliving/10-benefits-of-carrots.html

Vegetarian Diet May be Necessary to Prevent Global Water and Food Shortage

If you’ve ever considered being vegetarian but just couldn’t cut it, you’re not alone. I myself have struggled with going completely meat-free. However, a new report is sending a strong warning that may force us all in that direction.

Findings from water scientists at the Stockholm International Water Institute (SWIW) suggest that if the world’s population neglects to adopt a vegetarian diet over the next 40 years, we may face a global food and water shortage crisis.

Although U.S. meat consumption has reportedly seen declines – estimated to down more than 12 percent by the end of this year since 2007 – that amount still equates to about 165.5 pounds per person per year; or around one half pound per day.

As reported by the Huffington Post, the SIWI suggests that around 20 percent of the protein in our diets comes from animal-based sources. Additionally, unless that drops 5 percent by 2050, there may not be enough food to feed the additional 2 billion people estimated to be alive by that time.

The surprising solution to this global issue? Water supply. All of these warnings stem from the world’s water supply, which is rapidly declining. At the annual world water conference in Stockholm, Sweden, the UN predicted that “we must increase food production by 70 percent by mid-century” to feed the world’s growing population, which will place additional stress on our already-low water supply.

In a statement issued by Torgny Holgren, executive director of the SIWI, the heightened need to conserve our water is becoming all-the-more urgent. “More than one-fourth of all the water we use worldwide is taken to grow over one billion tons of food that nobody eats. That water, together with the billions of dollars spent to grow, ship, package and purchase the food, is sent down the drain,” he said. “Reducing the waste of food is the smartest and most direct route to relieve pressure on water and land resources. It’s an opportunity we cannot afford to overlook.”

The SIWI contends that a vegetarian diet will help alleviate some of the strain on our water supply since animal-rich protein consumes five to 10 times more water than a vegetarian diet. In fact, an article from Guardian reported that one-third of the world’s dry land is currently used to grow crops that feed animals.

In addition to reducing the amount of meat we consume, the SIWI also recommends making a concerted effort to save water by reducing food waste, plant breeding, waste water recycling, and increasing trade between countries in food surplus and those in short supply.

For those unfamiliar with alternative protein sources, plant-based proteins include foods like quinoa, edamame, black beans, nuts and seeds. For information on how much protein our bodies need as well as how many grams of protein plant-based sources provide, check out this all inclusive vegetarian protein guide. It’s amazing to think that making small changes in our diet now could have such a huge impact on future generations’ food and water supply.

Source: http://www.dietsinreview.com/diet_column/08/vegetarian-diet-may-be-necessary-to-prevent-global-water-and-food-shortage/

Plant-Based Diets: Facts and Fiction II

Myth 5: Certain combinations of foods have to be eaten at the same meal to get the right amino acids (the building blocks of protein).

FACT: There is no need to combine foods at meals to get right proteins in the diet. If one follows the recommended amounts and number of servings of the Vegetarian Food Pyramid, one will be getting adequate amounts of the protein..

Myth 6: All vegetarian diets are low in fat.

FACT: Vegetarian diets may or may not be low in fat. It all depends upon the choices one makes. Some high fat foods commonly used by vegetarians are avocadoes, olives and olive oil, nuts, nut and soy based milk type beverages and seeds. These fats are moderate to low in saturated fats. They can also choose cheese, egg yolks and cream which are foods high in saturated fat.

Myth 7: Vegetarian diets are dull and boring.

FACT: A diet can become boring when one eats the same foods every day. With the abundance of foods to choose from and the variety of ways to prepare them, a diet without meat need not be either dull or boring.

Myth 8: Vegetarian diets can cure cancer and heart disease.

FACT: Because most lacto-ovo-vegetarian diets are nutritionally sound, higher in fiber, lower in cholesterol and contain more fruits and vegetables, this diet pattern can reduce a person's risk of many cancers and certain types of heart disease. However, even vegetarians must follow all the precautions physicians prescribe for decreasing the risk of these diseases.

Plant-Based Diets: Facts and Fiction Part I

Source: http://www.sdada.org/plant.htm

Plant-Based Diets: Facts and Fiction I

In our meat and potatoes or hamburger and fries American diet, there is often concerned about the health of those who eat mostly plant-based foods.  The following will help separate the fiction from the facts.

Myth 1: All plant-based diets are about the same.

FACT: No. Vegetarians who eat milk or eggs are called "lacto-ovo-vegetarians".  Those who eat no animal products are called "vegans", or strict or total vegetarians.  There are many variations of these two main types of plant-based diets.

When someone declares himself/herself a "vegetarian" it is best to ask the person exactly which foods are eaten and which are avoided.  Most likely, the person is a"lacto-ovo-vegetarian".

Myth 2: There are very few vegetarians.

FACT: Recently it is estimated that about 10% of the USA is vegetarian.  Restaurants report that about 27% of the customers want a vegetarian option when they order.

Myth 3: A diet without meat is nutritionally deficient.

FACT: All vegetarian diets can provide all the essential nutrients to a person choosing from an abundant food supply.  However, as a diet becomes more restrictive, it may be more difficult to get all the necessary nutrients.  Following the guidelines outlined in the Vegetarian Food Pyramid provides most nutrients in adequate supply. Remember that the adequacy of any diet depends on the variety and the amount of foods that are included.  Consult a registered dietitian for accurate diet instruction.

The nutrients of greatest concern in the vegan or macrobiotic-type diets are vitamin B12, vitamin D, calcium, iron, and zinc.  Nutrient needs are greatest during periods of growth.

Myth 4: One can't possibly get enough protein without meat and/or milk and eggs.

FACT: It is difficult not to get enough protein if one eats sufficient amounts and variety of food to maintain a healthful body weight. All foods, except sugar and oil, contain some protein. Plant-based diets get protein from legumes (dried peas and beans), seeds, nuts, whole grains, and for the lacto-ovo-vegetarian, also from milk and eggs.

Plant-Based Diets: Facts and Fiction Part II

Source: http://www.sdada.org/plant.htm

Nutrients to Focus on for Vegetarians

Protein has many important functions in the body and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary. Sources of protein for vegetarians and vegans include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are also good protein sources for lacto-ovo vegetarians.

Iron functions primarily as a carrier of oxygen in the blood. Iron sources for vegetarians and vegans include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins).

Calcium is used for building bones and teeth and in maintaining bone strength. Sources of calcium for vegetarians and vegans include calcium-fortified soymilk, calcium-fortified breakfast cereals and orange juice, tofu made with calcium sulfate, and some dark-green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). The amount of calcium that can be absorbed from these foods varies. Consuming enough plant foods to meet calcium needs may be unrealistic for many. Milk products are excellent calcium sources for lacto vegetarians. Calcium supplements are another potential source.

Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Sources of zinc for vegetarians and vegans include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk products are a zinc source for lacto vegetarians.

Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin B12 for vegetarians include milk products, eggs, and foods that have been fortified with vitamin B12. These include breakfast cereals, soymilk, veggie burgers, and nutritional yeast.

Vegans Don’t Get Enough Nutrition?

Compared to many mammals on the planet, humans are tiny with much less muscle mass. However, these giants animals, like hippos and giraffes and horses and cows are vegans. They eat plant-based diets and they grow strong and heavy muscles without the addition of meat to their diets. This is because protein is found in plant foods. Every plant food has protein in it in varying amounts. The same goes for calcium. By eating meat and dairy, we are just consuming the middleman, while taking out all the fiber and adding a lot of fat. Even if you don’t follow the ethics part of veganism, the diet speaks for itself. It’s healthier because there is less fat and more essential nutrients in plants.

B12 deficiency can cause blindness. But it is very rare and there are lots of foods that contain B12. But as a measure of protection against the unlikely possibility that this might happen to a vegan, Dr. John McDougall suggests taking a B12 supplement.

The vegan diet is healthier than the Standard American Diet, regardless of what omnivores want to believe. In ten years when you are running marathons and have almost no cholesterol (except what your body naturally produces) while they’re obese and lying on the couch, ask them again.

6 Tasty Vegetarian Sources of Protein

We all need protein to survive. But there's a common misconception that we need all our protein from meat, milk, and other animal-based sources. Past studies have shown that relying too heavily on red meat as a source of protein can impair your vision and shorten your lifespan, and new research published this week out of the University of Aberdeen in Scotland has found that it can also increase your risk of colon diseases.

According to a different study, also published this week, choosing vegetarian sources of protein can help you lose weight. Belgian researchers studied the diets of just over 3,000 adults and found that men and women who ate more plant proteins had lower BMIs and smaller waist circumferences.

Adults need about 1 gram of protein per kilogram of body weight per day, and it's pretty easy to get your protein requirements from the following plant sources:

1. Edamame

Containing 28 grams of protein, a single cup of cooked soybeans contains the same amount of protein as a three-ounce steak. Whole soybeans have more than three times the protein of tofu and soymilk, so you're better off finding interesting ways to cook the beans rather than resorting to more processed versions of soy. For instance, edamame, the Japanese snack, is a form of salted, boiled soybeans, but you can also mash up the beans for a mashed edamame and pita sandwich or to use in edamame hummus.

2. Quinoa

Quinoa, the ancient South American grain that's getting more popular lately, has the most protein of any grain—10 grams per cup. Not only is it a good source of plant protein, but, along with soybeans, quinoa is also one of very few non-meat "complete" proteins, meaning that it contains all nine essential amino acids. Plus, it has lots of whole grain fiber. Technically a seed rather than a grain, quinoa can be used in place of rice or mixed with dried fruit and nuts for an easy breakfast.

3. Other beans and legumes

While soybeans are the best in terms of protein content, other beans and legumes, including white beans, black beans, chickpeas, lentils, and peas, aren't far behind. Their protein content ranges from 14 to 19 grams per cup. Interestingly, dried beans have higher protein contents than canned, so avoid the hormone-disrupting BPA that usually accompanies canned food by purchasing dried beans will provide you with more protein. Another benefit to beans and legumes is that they're high in healthy complex carbohydrates, making them a good addition to a moderate carbohydrate diet because they're beneficial to the colon.

4. Green veggies

Vegetables don't pack quite the power punch that beans and whole grains do, but you can still get a good amount of plant-based protein from them. Spinach, collards, and other leafy greens contain around 5 grams per cup, cooked, while other green vegetables like broccoli, brussels sprouts, and asparagus contain slightly more, about 6 grams per cup, cooked. Medium artichokes have about 4 grams of protein, and they're starting to come into season now. The easiest way to enjoy artichokes is to steam them whole and dip them in melted organic butter for an easy appetizer or afternoon snack.

5. Mushrooms

Add a few sautéed mushrooms to your leafy greens to up their protein content even more. A cup's worth of white mushrooms will add 3 grams of protein to any dish you're making, and shiitake mushrooms will add slightly less than that. And since it's that time of year again, consider growing your own mushrooms in a backyard garden. It's easier than you think!

6. Peanuts

All nuts contain protein, but the amounts vary widely depending on which type you pick. Fortunately, peanuts are some of the tastiest and they have the highest protein levels, at 8 grams per ounce (that's two tablespoons). Grab a handful as an afternoon snack, and you'll wind up with nearly as much protein as a piece of fish.

Vegetarian Diet Healthy: Medical Study

Australian doctors are being assured their patients will benefit if they adopt a diet that's free of meat.

An Australian-first scientific research review, published in the Medical Journal of Australia today, has found vegetarians receive more health benefits than risks from their plant-based diet.

The Journal examined deficiencies traditionally thought to affect those who have adopted a vegetarian diet and found they were receiving adequate levels of protein, iron and zinc.

Nutritionist Rosemary Stanton, who has written an accompanying editorial to the research papers, says the scientific evidence shows a well-planned, plant-based diet can meet the nutritional needs of adults and children.

"The evidence is quite good that people who follow a vegetarian diet are likely to have less heart disease, less colorectal cancer, less type-2 diabetes and they're less likely to be obese," she said.

While those who don't eat fish may be receiving less omega-3 fatty acids than considered desirable, the study also found vegetarians do not exhibit signs of a clinical deficiency.

Deficiencies in vitamin B12 were noted in vegans; people who shun any animal-based product including milk and eggs.

B12 is required to help make red blood cells and to keep nerves functioning and the study recommended vegans receive supplements either through eating B12-fortified foods or by taking a daily supplement.

Dr Stanton said the study was also prompted by the increase in the number of people who are looking to reduce their intake of meat for both health and sustainability.

"The question they've been asking, which this supplement aims to answer, is: 'Is there a problem if I don't have meat every night?' And the answer is almost certainly no, but it doesn't mean that you just have a bucket of chips," she said.

Source : The Sydney Morning Herald

Vegetarians 'Cut Heart Risk by 32%'

Ditching meat and fish in favour of a vegetarian diet can have a dramatic effect on the health of your heart, research suggests.

A study of 44,500 people in England and Scotland showed vegetarians were 32% less likely to die or need hospital treatment as a result of heart disease.

Differences in cholesterol levels, blood pressure and body weight are thought to be behind the health boost.

The findings were published in the American Journal of Clinical Nutrition

Heart disease is a major blight in Western countries. It kills 94,000 people in the UK each year - more than any other disease, and 2.6 million people live with the condition.

The heart's own blood supply becomes blocked up by fatty deposits in the arteries that nourish the heart muscle. It can cause angina or even lead to a heart attack if the blood vessels become completely blocked.

Scientists at the University of Oxford analysed data from 15,100 vegetarians and 29,400 people who ate meat and fish.

Over the course of 11 years, 169 people in the study died from heart disease and 1,066 needed hospital treatment - and they were more likely to have been meat and fish eaters than vegetarians.

Dr Francesca Crowe said: "The main message is that diet is an important determinant of heart health, I'm not advocating that everyone eats a vegetarian diet.

"The diets are quite different. Vegetarians probably have a lower intake of saturated fat so it makes senses there is a lower risk of heart disease."

The results showed the vegetarians had lower blood pressure, lower levels of "bad" cholesterol and were more likely to have a healthy weight.

Tracy Parker, from the British Heart Foundation, said: "This research reminds us that we should try to eat a balanced and varied diet - whether this includes meat or not.

"But remember, choosing the veggie option on the menu is not a shortcut to a healthy heart. After all, there are still plenty of foods suitable for vegetarians that are high in saturated fat and salt.

"If you're thinking of switching to a vegetarian diet, make sure you plan your meals carefully so that you replace any lost vitamins and minerals, such as iron, that you would normally get from meat."

Source : BBC News Health

Water: How Much Should You Drink Every Day?

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

How much water should you drink each day? It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

What about the advice to drink eight glasses a day?

Everyone has heard the advice, "Drink eight 8-ounce glasses of water a day." That's about 1.9 liters, which isn't that different from the Institute of Medicine recommendations. Although the "8 by 8" rule isn't supported by hard evidence, it remains popular because it's easy to remember. Just keep in mind that the rule should be reframed as: "Drink at least eight 8-ounce glasses of fluid a day," because all fluids count toward the daily total.

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

• Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.

• Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

• Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.

• Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.

Protein: What You Need to Know

High-protein diets now dominate the weight-loss scene. Many of you may have tried one of the many popular diets such as the Zone, South Beach, Dukan and Atkins diets.

Nutritionists are constantly being asked, "Do these diets work?" and "How much protein should I be eating?" The truth is protein has many more functions than simply assisting with weight loss. We should be focusing on protein’s health benefits instead of what it can do for our waistlines.

Protein is made up of many different amino acids, nine of which are "essential" amino acids, which are vital for a healthy mind and body.

Although it is common knowledge that protein is required for building muscle, did you know it is also the basis of our tendons, ligaments, collagen, hair and skin?

Dietary protein sources are necessary for healthy hormone production, correct fluid balance and the transportation of vitamins, minerals and oxygen throughout the body. Protein is also essential for antibody production and a healthy immune system.

Protein for Vegetarians?

Read More : Five Sources of Vegetarian Protein

Avoid Mad Cow Disease With Vegetarian Alternative Suggestions

When mad cow disease strikes, it tends to make red meat enthusiasts a little nervous.

Recent advancements in vegetarian cuisine have given rise to a whole new product line, including vegetarian burgers that have the same texture, quality and taste as real beef - minus the pink slime, cholesterol and potential for mad cow disease.

The most recent case of mad cow was discovered in cattle in California. The disease can spread to humans and scientists believe it is caused by farmers who feed pigs, poultry and fish to cattle. These ingredients still make their way into cattle feed - and the other way around. For instance, cow remains are actually fed to chickens. The animals we eat also happen to eat each other, which doesn't happen in nature.

"We know the odds of any of our readers contracting mad cow disease is pretty low," said Ben Danson with AloeVera.com. "But beef really does put your life in jeopardy every day. Whether it's the high cholesterol or the fat and hormone content, eating beef reduces your life expectancy."

AloeVera.com looked at some of the most popular meat substitute products on the market to compile the latest collection of healthy beef alternatives. The list ranges from soy-based proteins to grain and there options.

"We have a feeling there are plenty of people who won't want to go back, once they try some of the delicious alternatives," Danson said. "Being a vegetarian tastes a lot better today than it did ten years ago."

To learn more about healthy beef substitutes, visit http://aloevera.com/blog/.

Vegetarians Make This World a Better Place

By Annie Kim

In the United States, over 23 million chickens are killed every day. 4,000 cows are slaughtered every hour. 112 million pigs are turned to bacon annually. “… we process more than 9 billion animals each year — hundreds per second,” noted New York Times writer, Mark Bittman in his article, “The Human Cost of Animal Suffering.”

Workers commonly stuff ten chickens or more into a small barb wired cage, leaving them to starve and rot. Workers would go down the long aisle of lined up pigs, ruthlessly slitting their throats. The head of baby calves would be stepped, stomped and balanced on by the hard shoes of workers, just because they felt like it. The dead bodies of beaten, weak and sick cows are thrown into a pile, some still conscious, waiting to be processed and later grilled into a juicy piece of steak slid right onto your dinner plate. .

Humans and animals are different in ethically considerable ways, which is why we should not treat animals and children as the same. But we both do share an important common ground — knowing the feeling of pain and wanting to avoid suffering. This universal interest between humans and animals needs to be respected for the sake of humanity’s moral system; it is what makes today’s brutal meat industry inhumane and wrong.

Jeremy Bentham, 18th century utilitarian philosopher writes, “A full-grown horse or dog is beyond comparison a more rational, as well as a more conversable animal, than an infant. The question is not, Can they reason? nor, Can they talk? but, Can they suffer?”

It’s true, of course, that we need protein in our diet. It is not wrong to have animals as part of our diets but the cruel process before the gourmet meal holds the moral dilemma. The human race seems to have lost our connection with nature and other species. Cows can  spend their whole lives not ever given the chance to see the green on grass, yet alone eat it. Corporate owners of animal factories only care about their net profit of how much paper greens are coming in. As long as they are producing money, they could care less about what happens behind the closed doors of their factory. They “grow meat.”

“The Human Cost of Animal Suffering,” Bittman writes, “If we want a not-too-damaged planet to live on, and we want to live here in a way that’s also not too damaged, we’re better off eating less meat. But if we also want a not-too-damaged psyche, we have to look at how we treat animals and begin to change it.”

At a selected factory farm in Kamrar, Iowa, it is not uncommon to see pigs drenched in their own blood as they are restrained to metal crates barely larger than their own physical mass. Bodies of pigs with their purple and red, inflamed intestines and bleeding insides spew out, decorating the floor of the slaughterhouse. Mother pigs suffer from swollen and bleeding detrimental uterine prolapses as they are physically overused and drained from forced continuous birthing. Workers cold-bloodedly rip out the testicles, slice or wrench off the tails of conscious piglets with dull clippers, without any painkillers. This factory farm is constantly filled with the screaming squeals of piglets and pigs as they suffer a lifetime of atrocious abuse.

Piglets are nonchalantly thrown across the room at walls, between the assembly line of worker to worker and in to metal barrels. Quite often, a piglet’s head is caught between the bars of the barrels and the workers release the piglet by relentlessly yanking them by their legs. A MFA (Mercy For Animals) undercover investigator expressed his concern to Brooke Albertsen, the Farrowing Department Head of the factory, asking if throwing these piglets would “mess them up.” Albertsen casually responded saying, “Oh no, they’re fine. […] Pigs are very bouncy. It’s like a roller coaster ride for piglets.” She says this over the cries of countless squealing piglets in the background as they are riding the “roller coaster” to their deaths.

After seeing secretly filmed clips by Mercy For Animals’ (MFA) undercover investigators, the same questions will repeatedly dawn on one’s heart of why do these workers treat animals in such unnecessary malicious ways before their death. Why do we as a society continue to allow it?

In the article “Profiles in Courage on Animal Welfare,” journalist Michael Pollan explains, “Some of the best-organized and most widely dispersed political interests in America — factory farmers, feedlot owners, meat processors and the restaurant industry — will not yield without a fight for their freedom to abuse animals as they see fit … In fact, the abuse is protected by law: Most federal animal cruelty laws specifically exempt agriculture where most of the animals are … meat comes from the grocery store, where it is cut and packaged to look as little like parts of animals as possible. The disappearance of animals from our lives has opened a space in which there’s no reality check, either on the sentiment or the brutality.”

The question is, why should we be concerned about what goes on behind the walls of factory farms? After all, they are only animals. As far as we can date back, their job is to cater to our needs and provide a deliciously grilled and flavorful piece of marinated meat. But there is a dire consequence to each bite you consume from that juicy slice of meat. With each mouthful, you are not only contributing to the lies and greed produced by the meat corporations, but you may be eating your way to your grave.

The famous phrase, “you are what you eat,” speaks truth. Such health concerns significantly shortens a meat eater’s lifespan. In a recently published New York Times article “Risks: More Red Meat, More Mortality,” Nicholas Bakalar writes, “Researchers found that each daily increase of three ounces of red meat was associated with a 12 percent greater risk of dying over all … The increased risks linked to processed meat, like bacon, were even greater: 20 percent over all.”

When it comes to what and how we eat, we have a choice that may help sustain our health in the long run.

Josh Sandoval, former Division II soccer star at Cal State LA recently became a devoted vegetarian. “Being an athlete all my life, I personally look at my body as I would a car engine. Both are complex systems that rely on multiple parts in sync with each other. You get out what you put in. I will however, say with confidence that mentally I feel sharper, and my energy levels throughout the day are higher.

“When I used to eat meat, I would laugh at vegetarians. I would give my vegetarian friends a hard time because I thought that they were crazy for making such a drastic lifestyle change. When they would try to tell me about the benefits of vegetarianism, I would shoot down their arguments and do anything I could to keep my peace of mind as a meat eater. It wasn’t until I took the initiative to educate myself on what goes on with our food system and where and how our food is processed in the United States that I decided I too should go the vegetarian route.”

Two months ago, I was an avid meat eater. My so-far-short journey as a vegetarian has been an eye-opening experience, especially as a college student struggling financially. Whereas the 99-cent menu was up for grabs during any time of the night, I was now confined to trail mix, cereal, granola bars, egg sandwiches, fruits and veggies. The first week was a struggle because I constantly felt hungry. As my will power and body adjusted to my dietary changes, I began to feel more energized as I went about my day. After investing my emotions in this piece, I have come to a realization balanced again my old meat-eating habits and tastes, the cruel ways animals are being treated in the meat industry make it not worth eating meat.

If one person becomes vegetarian, it doesn’t do much but as more and more leave off meat-eating, it begins to add up. Vegetarians are fighting this battle for the lives of these animals coupled with bettering the heart of the human race, physically, mentally and emotionally. As long as I can maintain my health, I vow to take my place in this battle and be a vegetarian for life.

Source : New University

Be Vegetarian to Save Our Environment

Cause of global warming: greenhouse effect

Primary cause of greenhouse effect:carbon dioxide emissions from fossil fuels

Fossil fuels needed to produce meat-centered diet vs. a meat-free diet: 3 times more

Percentage of U.S. topsoil lost to date:75

Percentage of U.S. topsoil loss directly related to livestock raising: 85

Number of acres of U.S. forest cleared for cropland to produce meat-centered diet: 260 million

Amount of meat imported to U.S. annually from Central and South America: 300,000,000 pounds

Percentage of Central American children under the age of five who are undernourished: 75

Area of tropical rainforest consumed in every quarter-pound of rainforest beef: 55 square feet

Current rate of species extinction due to destruction of tropical rainforests for meat grazing and other uses:1,000 per year

Source = "Diet For A New America" by John Robbins

Be Vegetarian to Save the World from Hunger

Number of people worldwide who will die as a result of malnutrition this year: 20 million

Number of people who could be adequately fed using land freed if Americans reduced their intake of meat by 10%: 100 million

Percentage of corn grown in the U.S. eaten by people:20

Percentage of corn grown in the U.S. eaten by livestock:80

Percentage of oats grown in the U.S. eaten by livestock: 95

Percentage of protein wasted by cycling grain through livestock: 90

How frequently a child dies as a result of malnutrition: every 2.3 seconds

Pounds of potatoes that can be grown on an acre: 40,000

Pounds of beef produced on an acre: 250

Percentage of U.S. farmland devoted to beef production: 56

Pounds of grain and soybeans needed to produce a pound of edible flesh from feedlot beef: 16

So, why don’t you choose to be a vegetarian and save the world from hunger? Be Vegetarian and save the world from hunger!

Source = "Diet For A New America" by John Robbins