There have been vegan Olympic gold medalists and vegan mothers that grow healthy human beings inside their bodies that stay vegan their entire life and stay healthy.
http://en.wikipedia.org/wiki/Carl_Lewis
http://www.eatright.org/cps/rde/xchg/ada鈥?/a>
If you want to increase muscle mass, It is recommended to eat 1 to 1.5 grams of protein per pound of lean body weight. The advantage is that vegetarians can get limitless protein with a fraction of the fat and extra calories of animal flesh. Their is only a disadvantage in price if you rely heavily on mock/fake meats for protein. TVP and vital wheat gluten can have way more protein per weight than meat and the key is learning to use them in an appealing way. TVP replaces ground beef in any recipe and gluten can be used in many forms.
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If you want to become a lacto-ovo vegetarian, the transition should be quite simple. Almost all meats have widely available commercial replacements. All that you have to do is replace any flesh in your diet (beef, pork, poultry, seafood) with meat analogs or just leave it out altogether.
You should keep in mind that a journey such as this can be quite short but should just be the beginning of a longer one to a plant-based diet with no animal products. This is because of the reality of factory farming in which animals that are kept alive to produce milk, eggs, etc suffer much more and longer than animals that are raised to a certain weight and then slaughtered.http://www.veganoutreach.org/whyvegan/
http://meat.org
Some people use the word ';vegan'; in reference to this idea, but be aware that applying that label to yourself should always come with the inclusion of wise activism and advocacy.http://www.veganoutreach.org/advocacy/in鈥?/a>
Two extremely important examples of this are that you should never speak to someone about vegetarianism/veganism without their consent and genuine interest or as a comment on what they are eating AND your dietary beliefs should never be used as an introduction or explanation of who you are as a person. Veg*ism should be something that comes up AFTER people get to know you and they offer you a situation that makes it confusing to withhold the information/discussion. Also, if you are presented something that you choose not to eat or you are
ordering food/eating together somewhere/picking the best place to eat.
When you you hold off on the subject until it's necessary and then act like it isn't a big deal at all, people are usually surprised and WAY more interested and curious than if you were to bring it up when someone's eating or just using it as a conversation starter.
A responsible vegan ALWAYS studies the subject of their own health and how to keep their body completely provided for in every sense. http://www.veganhealth.org/sh
To neglect their body is to define a plant-based diet as unhealthy and is the opposite of helping the animals.
Just to clear things up, the vegetarian/vegan diet is not composed of salads, vegetables, fruit and fake meat. Fruits and vegetables are always important but they DO NOT make up the largest portion of any healthy diet.
A balanced plant-based diet includes grains(breads, pasta, rice,cereal), legumes(soy, beans, peas, lentils), fruit and vegetables.
http://www.pcrm.org/health/veginfo/vsk/f鈥?/a>
http://www.peta.org/accidentallyVegan/
http://www.veganoutreach.org/whyvegan/ea鈥?/a>
Being vegan can be an art, one whose challenge is to take things that involve the suffering of the innocent and change them into something free of cruelty.
A vegan woman can create an ENTIRELY NEW,HEALTHY HUMAN BEING INSIDE OF HER. Many of these children stay vegan and grow up to be perfectly healthy adults. So just keep yourself educated about what you eat and don't let anyone tell you that a veg diet is lacking anything essential.
Technically the term ';vegetarian'; does imply that you don't consume anything that comes from the body of an animal that requires killing it. Many ingredients such as gelatin and glycerin are found in many candies, Fig-Newtons, and many of other foods as well as rennet found in many cheeses.
http://www.happycow.net/health-animal-in鈥?/a>
The best thing to remember is to take your time so that for example: when you are comfortable not eating beef and pork you can then give up chicken when you are sure you can make the commitment permanently.
Depending on your age or reliance on parents or regional options, it may not be best to give yourself a label. The important thing is to do your best to make progress and be committed to your compassion towards animals. Never put your focus onto what you or other people use to describe yourself.
If you meet someone that talks down to people for eating meat, dairy, etc or to you because they think they are ';more veg'; than you, laugh in their face and tell them they are a disgrace to the entire philosophy. People like this only hurt the idea of veg*ism AND the animals. The point of all of this is to live compassionately and and as free from cruelty as you can, all the while maintaining your health and a positive attitude. People who don't maintain either, need not open their mouths and represent our beliefs.
If you actually choose to read all of this, I hope it helps. If not, feel free to e-mail me if you have questions.
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I'm vegan and these are some of my favorite things to eat:
Breakfast: bananas, cream of wheat with brown sugar and soy butter, cereal, pancakes or french toast with real maple syrup, vegan ';sausage'; patties, smoothies.
Lunch: VEGAN ';SAUSAGE'; SANDWICHES, sandwiches with vegan deli slices(Tofurkey is the only one that's kinda funky), fruit, dinner leftovers, couscous salad, vegan sushi, potato or pasta salad.
Dinner: sloppy joes, ';sausage'; and gravy with homemade biscuits, Spaghetti and Trader Joe's ';meatballs'; or TVP, lasagna, Thai pad see ew, pad khi mao(drunkard's noodles), pad prig king, tofu+eggplant with basil sauce, yellow thai curry with tofu or vegan chikn and veggies and jasmine rice, Indian dal with homemade roti or dosai, channa masala, aloo gobi, vegetable or minestrone soup, pizza, STEAMED ';PORK'; BUNS with potstickers or spring rolls, sweet%26amp;sour/orange/lemon chikn, vegan pho or wonton soup
I use these sites to find recipes:
http://www.foodnetwork.com
http://vegweb.com
http://www.recipezaar.comCan you give an advice about a vegetarian diet?what kind of meals must i eat to be strong enough?
A healthy vegetarian diet consists primarily of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seed. Because the emphasis is on nonmeat food sources, a vegetarian diet generally contains less fat and cholesterol, and typically includes more fiber.
Vegetarians fall into groups defined by the types of animal-derived foods they eat:
Vegans eliminate all foods from animals, including meat, poultry, fish, milk, eggs and cheese. They eat only plant-based foods.
Lacto-vegetarians consume milk and milk products along with plant-based foods. They omit eggs as well as meat, fish and poultry.
Lacto-ovo vegetarians omit red meat, fish and poultry but eat eggs, milk and milk products, such as cheese and yogurt, in addition to plant-based foods.
To keep your vegetarian diet on track, you may find using a vegetarian food pyramid helpful. This pyramid outlines various food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.
Meatless products, such as tofu dogs, soy burgers, nut loaves or texturized vegetable protein, add variety to your vegetarian diet. These products, found in many grocery stores and health food markets, simulate the taste and texture of meat and usually have less fat and fewer calories. Many of the meatless products, such as tofu or tempeh, are made from soybeans.
If you follow a vegan diet, you may need to find alternatives for eggs and dairy products. Try these suggestions when meal planning or cooking:
Milk. Drink fortified soymilk, rice milk or almond milk in place of cow's milk.
Butter. When sauteing, use olive oil, water, vegetable broth, wine or nonfat cooking spray instead of butter. In baked goods, use canola oil.
Cheese. Use soy cheese or nutritional yeast flakes, which are available in health food stores.
Eggs. In baked goods, try commercial egg replacers 鈥?a dry product made mostly of potato starch. Or you can use the following to replace one egg: 1/4 cup whipped tofu or 1 tablespoon milled flaxseed mixed with 3 tablespoons of water. For an egg-free omelet try using tofu instead of eggs.
MORE ON THIS TOPIC
Healthy diet basics: Using a food pyramid
Meatless recipes
Ensuring adequate nutrition
The more restrictive a diet is, the more difficult it is to get all the nutrients your body needs. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are a good source of calcium. Other nutrients, such as iron and zinc, are available in a meatless diet, but you need to make an extra effort to ensure they're in yours.
Here are nutrients that may be deficient in a vegetarian diet and how you can get these nutrients from nonmeat sources:
Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.
Calcium. This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli are good sources of calcium. Tofu enriched with calcium and fortified soymilk and fruit juices are other options.
Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.
Iron. Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark, leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb non-animal sources of iron, eat foods rich in vitamin C 鈥?such as strawberries, citrus fruits, tomatoes, cabbage and broccoli 鈥?at the same time you consume iron-containing foods.
Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.
The key to a healthy vegetarian diet 鈥?or any diet for that matter 鈥?is to enjoy a wide variety of foods. Since no single food provides all of the nutrients that your body needs, eating a wide variety helps ensure that you get the necessary nutrients and other substances that promote good health.
MORE ON THIS TOPIC
Healthy diet: Do you know what to eat?
Start with what you know
If you're thinking of switching to a vegetarian diet but aren't sure how to begin, start with what you already know. Make a list of meals you prepare on a regular basis. Some of these may already be meat-free, such as spaghetti or vegetable stir-fry. Next, pick out dishes that could easily become meat-free with a couple of substitutions. For example, you can make vegetarian chili by leaving out the ground beef and adding an extra can of black beans or soy crumbles. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that some dishes require only simple substitutions.
Once you have compiled a list of vegetarian meals, add new meal ideas. Buy or borrow vegetarian cookbooks. Scan the Internet for vegetarian menus or for tips about making meatless substitutions. Check out ethnic restaurants to sample new vegetarian cuisine. The more variety you bring to your vegetarian diet, the better the chance you'll meet all your nutritional needs.
No matter what your age or situation, a well-planned vegetarian diet can meet your nutritional needs. Even children and teenagers can do well on a plant-based diet, as can older people, and pregnant or breast-feeding women. If you're unsure whether a vegetarian diet is right for you, talk to your doctor or a registered dietitian.Can you give an advice about a vegetarian diet?what kind of meals must i eat to be strong enough?
I subscribe to a magazine called Vegetarian Times. They have some really good recipes in there.
Here's a vegetarian food pyramid: http://www.pcrm.org/health/veginfo/vsk/f鈥?/a>
And here are some good veg sources of protein, iron, and calcium: http://www.tryveg.com/cfi/toc/?v=08sourc鈥?/a>
Eat a variety of grains, nuts, beans, fruits, and veggies, and you'll get all the nutrients you need. Faux meats are also great for protein. Good luck.
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