Vegan Nutrition

Osteoporosis is a very serious disease of your bones that can lead to breakdown of the bone density, causing it to be weak enough that it is susceptible to breakage.  People sometimes do not believe osteoporosis to be serious, since it is a gradual disease with a gradual onset of symptoms. In other words, nobody that gets osteoporosis is metaphorically hit over the head with a crux of issues all at once.  Unlike cancer or another serious illness, there is no immediate life-threatening problem when one develops osteoporosis.  However, being diagnosed with osteoporosis can truly remove the quality of a person’s life. Luckily, there are precautions that can be taken to prevent the development of this disease which generally affects the elderly. It is very important to take measures early in life so as to avoid this progressive disease later on.

Exercise is a great way to fight osteoporosis early in life.  Believe it or not, exercise is critical for the prevention of weak bones and, besides its other positives, this is just another reason why exercise should be a daily part of your routine.  Any weight-bearing exercise is particularly good for osteoporosis, such as weight training, running, or other high-impact sports and activities.  While you have probably heard that running is hard on the knees or hips, in reality your bones are getting stronger the longer one continues this type of activity.  The striking and impact of your foot on the pavement or hard ground actually works to harden the bones to breakage over time.

Weight training is another very popular exercise that is good in preventing osteoporosis.  Weight training has become increasingly more popular over the years, and gym memberships have risen drastically as men, women and children alike can now be found lifting weights for good health.  Weight training also helps to increase bone density, as well as improve your posture, improve your mood, and many report an improvement in self-confidence.

Other than exercise, you can help prevent osteoporosis with certain supplements.  Some of the most common supplements for the prevention of osteoporosis are calcium and vitamin D.  Most people are aware that calcium is important for strong bones and teeth.  They hear it on commercials and their parents tell them from the time they are little to drink their milk. However, most people probably do not take it as seriously as they should.  It really is a good idea to supplement with calcium every day to help prevent osteoporosis down the road.  Calcium supports bone density and bone healing.

While it is true that milk and other dairy products are a good source of calcium, you may not be getting all the calcium you need from these sources.  If you are a vegetarian or vegan especially, who does not consume any dairy products, it is especially important for you to take a calcium supplement.  Broccoli and fortified orange juice contain good amounts of calcium, but you probably cannot stomach enough broccoli to make it worthwhile.

Vitamin D occurs naturally with sunshine, so getting your exercise outdoors can help provide you with the vitamin D you need.  Remember to wear your sunscreen, of course. While outside activity in the sun can be a wonderful and fun source of Vitamin D, you will likely not get enough of it without supplementation.  Some areas of the country are sunnier than others, and then there are the winter months to consider when people tend to stay indoors more often.  With the amount of Vitamin D supplements available, it can easily be incorporated into your daily routine.

In keeping up with your protein consumption, and also increasing your Vitamin C and Vitamin K intake, you can also help keep your bones stronger and prevent osteoporosis.  Again, you can do this by supplementing if you are uncertain as to whether your diet provides sufficient amounts of these important vitamins.

A supplement called glucosamine chondroitin, which is actually two supplements generally sold in a compound as one, is very helpful with joint pain associated with age and increased activity level.  While not directly helpful for the prevention of osteoporosis, it is used to treat osteoarthritis.  You may want to consider adding this supplement to help prevent the aches and pains that sometimes occur in your bones as you age and try to maintain the same level of activity and fitness.

Supplementing with these vitamins, minerals, and aminos can be very beneficial when used in combination with a healthy lifestyle and diet.  Make sure to keep your alcohol consumption in moderation for healthy bones as well as cut out any smoking habit you may have, since smoking and heavy drinking both increase the risk of osteoporosis.  Follow these simple rules and you will increase your chances of having strong, healthy bones for life.

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This interview is an excerpt from Kevin Gianni’s Fountain of Youth Summit, which can be found at http://fountainofyouthworldsummit.com. In this excerpt, Dr. Gabriel Cousens answers questions about the safety of fasting, losing weight and smoking cessation with fasting.The Fountain of Youth World Summit with Dr. Gabriel Cousens, the founder of Tree of Life Rejuvenation Center and author of “Conscious Eating” and “Spiritual Nutrition.”KEVIN: Some people will say fasting is unhealthy. What do you have to say about that?GABRIEL: Well, there is a quote from Atheneus, a Greek physician, he said, “Fasting cures disease, dries up bodily humors, puts demons to flight, gets rid of the impure thoughts, makes the mind clear, and the heart pure, and the body sanctified, and raises humanity to the throne of God.” And again, you’re talking about, you know, 2000 years of observation. Fasting is extremely safe. Now, let’s qualify what we say, when we say fasting is extremely safe. We are talking about a 1-week fast, extremely safe.KEVIN: OK.GABRIEL: Humans on water can go 40 days and may naturally push on it. We do not recommend that at all and I just can go a 100 days. We do green juice fasting here. We don’t use any foods because it is way too sweet and it creates sugar imbalances and aggravates diabetes and hypoglycemia, which we don’t like to do. We use green juices and in the juices, you get the minerals and the enzymes which help stimulate and support the fasting process. The problem with water fasting, while we don’t really recommend it and try to discourage people, is that even though you obviously get detoxification from it, you get really weak and so you can’t really enjoy life in the same way. The second thing is the mineral deficiencies can show up being the heart palpitations and other kind of weaknesses that are actually potentially dangerous. We don’t have that on juice test. So, those are the big things, plus you got the enzymes in the vital life force. I mean, there’s vital life force. We only at the Tree of Life, we only use organic.KEVIN: OK.GABRIEL: And it is fresh, very very fresh, like within a few minutes. So people are getting the tremendous vital life force in nature. We said that earth and water elements are being really actively pooled into the system. This is really safe. We’ve been doing this for, you know, since 1988. Well, that’s quite a few years. That’s almost 20 years now.KEVIN: Sure.GABRIEL: And no one has really, really had problem. Water fasting, different things. So there may be a crossover. People say fasting, end. Now, there’s another thing that we need to understand is that going without food is immediately threatening the people. Why? Because the Americans overeat. And why do they overeat? Not just because they like being the numbness of bowel toxicity, which is what happens, you get numbed out when you overeat, but it is a way of suppressing emotions.KEVIN: OK.GABRIEL: I am depressed. I am going to treat myself, you know, or I am going to celebrate, so you eat all those kinds of junk food. I don’t know what kind of a celebration it is, but apparently some people say this is a celebration.KEVIN: A-ha.GABRIEL: And so, this is the point, and does that make sense? This fear because it goes into an ego defense called eating, if you see what I am saying.KEVIN: OK.GABRIEL: And the fact is we can live a really long time without eating food, you know, on liquids. You do not have to, but a week fast is completely safe.KEVIN: Right. And what are some of the longevity benefits from not eating as much? I guess it’s the best way to say it. What are some of the studies on that? What are some of the things that have been proven to show that this is the case?GABRIEL: That is a good question. Dr. Spindler who is a biochemist at the UC Riverside, published in Science, the magazine, in 2001 a research he did with rats and he underfed them 40%, and after 1 month, the rats had a 400% increase in the anti-aging gene expression. He was using 1100 gene chip-type system at 400% and also anti-aging and anti-inflammatory. So what he concluded, now there’s lots of research since the early 1900s that the less you eat, the longer you live, that’s clear. But you usually thought it was actually just slowing the aging process down, right?KEVIN: A-ha.GABRIEL: But now we are talking something different after Spindler’s research. You’re actually activating the anti-aging genes. You actually had the potential to reverse the aging process. That is the whole of the statement.KEVIN: Wow. It does not stop, it’s reversed.GABRIEL: Right.KEVIN: OK.GABRIEL: And what happens when you are fasting? Fasting usually begins in the 2nd or 3rd day and when the body goes into what we call autolysis where it begins going after the dead and dying cells, OK, and clearing them out. The pre-cancer cells and the not so healthy cells. And so that process speeds up. So by the end of the fast by 7 days, you have increased the healthy vibrant cells and you have decreased the dead and dying the cells, so you’re really into a rejuvenation process. You see what I am saying?KEVIN: Yes.GABRIEL: Whereas before, when you’re toxic, there are a lot more dead and dying cells because they had all the toxins and then they couldn’t survive or they are half alive. That’s how most people feel anyway, they’re half alive.KEVIN: Sure. I’ve heard that before. Yeah.GABRIEL: And that’s what we are talking about. But the research is, the literature is enormous and the basic summary of all the research, animal research and human research, the cultures that are long-lived like the Karmacoma Indians in Ecuador I think in the 100s, is that their calorie intake is half as much as other people.KEVIN: OK.GABRIEL: Because they’re primarily, not a 100%, but primarily vegan.KEVIN: OK.GABRIEL: So those seem to be the 2 things. Eating the animal products can secrete a lot more toxicity and speed up the aging process.KEVIN: OK. And now let’s say I wanted to put together a fast on my own, I mean , is that advised to 7-day fast on your own? I mean, would you lock yourself in a room with a juicer? I mean, what kind of protocol would someone consider taking?GABRIEL: Well, what really happens here is that it’s really a generally good idea to have somebody guide you the first time.KEVIN: OK.GABRIEL: Because as a holistic physician, as a kind of yogi, you know, I did the 40-day fast but that’s an exception. I do not recommend that for most people. It’s not that safe you know, OK. So it’s really good to have a run through.KEVIN: A-ha.GABRIEL: In about a year or two, I will be coming out with the book on spiritual fasting but right now I’m writing a book on diabetes and I don’t really have time. But after that then what we see a pattern as what people will do, maybe fast at home and may be come here twice a year, so they’re doing it that way. What you want is an optimal situation where you are vitalizing the body, so where you can get good sun, fresh air, healthy water, and you know, clean organic juices. That’s what you want.KEVIN: Yes. So you wouldn’t recommend anyone go into their high stress job?GABRIEL: Right. Because the body doesn’t open up. The body…that’s work, in that the body has to be able to relax to let go to heal itself.KEVIN: OK.GABRIEL: And if you’re going to continue, you can do it. You can lose weight that way. .Let’s put it that way.KEVIN: OK.GABRIEL: And aside from losing weight, there’s not nearly as much healing because a high stress job tends to shut the body down. It doesn’t tend to go into that kind of place where it really works to heal.KEVIN: And do you recommend a fast for people who want to lose weight?GABRIEL: That’s the best way to lose weight.KEVIN: OK.GABRIEL: For the last 5000 years, it’s been the best way. We have started 2 programs here. One is what we call juice feasting which involves really liquids and juices, 4 juices a day and then blended fruit.KEVIN: A-ha.GABRIEL: And people could be on that for a 100-120 days if they do really, really, really well, and they lose weight gradually, you know. In live food itself, we could lose about 100 pounds in a year.KEVIN: Wow.GABRIEL: Because with live food you can eat half as much. Because when you cook your food, you lose 50% of the protein and 70%-80% of vitamins and minerals and up to 95% or so of the phytonutrients. Well, the math is simple. If you just simply go on live food, you eat half as much. That means you take in half as many calories. You’re taking double the nutrition but half the calories and the result is you lose weight.KEVIN: A 100 pounds in a year. That’s pretty intense.GABRIEL: Yes. But it happens gradually and you’re not doing any physiological tricks. This is very important. Fasting is not a physiological trick. You’re actually helping the body accelerate the process. Now, during that time, your stomach tends to shrink and so you will not be that hungry. You really start to lose that interest. So we have, you know, let’s say, a lot of people have done 70-day fast, 85-day fast for weight loss. And that’s usually people who are between 100-200 pounds overweight.KEVIN: Right.GABRIEL: It’s a very good thing that is also a very good for smoking. Agatha Trash, and I don’t know if she is alive but she and her husband are the 2 physicians at the head of anti-smoking clinic in Arkansas and they saw over 3000 successful cases of helping people to get off cigarettes. Why? Well, fasting helps you lose your cellular memory for your toxins. OK. And it also alkalinizes you. The result is that when you’re alkalinize, it’s a lot easier to break the nicotine habit.KEVIN: OK.GABRIEL: The moment that you get 5 days, it’s really good, 7 days is really excellent. Now when you use a few other homeopathic remedies and things like that, pack and release to help people break their smoking habits. But then we also recommend the psychological aspect and that’s why we use the Zero Point Course, which we use to do 1 day afterwards. So, they’re linked, but fasting is really good for all of us. It’s so simple. It’s really quite simple.KEVIN: Right. What are some of the best things to juice? What are some of the best things that will get you the most minerals?GABRIEL: I think the thing that’s most important is the organic.KEVIN: OK.GABRIEL: And we get whatever is in season although we use a lot of cucumbers and celery because they have lots of minerals particularly sodium which we need, healthy sodium, and flushes out the toxic sodium in the system. And then we get whatever greens are in season. And mostly, we are growing a lot of our own, but we also will use beet and carrot diluted, which is good for the liver.KEVIN: A-ha.GABRIEL: But what were finding is it doesn’t matter. We really…basically, if you’re doing juice fasting, everything gets better.

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February 15, 2007 Wake Up and Roar!!!

Siri Datta is a Kundalini Yoga Teacher and Raw Food Researcher and Nutritionalist, who specialises in inspiring others to re-claim their vitality and super health.She is also the author of Open your Heart with Kundalini Yoga and co-creator of Mini Size Me.

“All fruits bright and beautiful, all veggies wild and raw!

All people wise and wonderful, the Lord God made us all”

Excuse me while I just burst into song, on a cold and bright February morning as I begin a new wild and exuberant nutritional advice column for Kindred Spirit.

So, welcome everybody, in all your shapes and sizes, various levels of fitness and stiffness, from the young to the old. This column includes all supreme health fanatics who are looking to reach the next level, and also welcome to those who are just beginning to step onto the Super health ladder for the first time.

So what’s in store for us all then?

Every month I am inviting readers to participate in the Q&A arena, to bring all their nutritional questions to the table. Alongside the Q&A, I will be writing about my latest findings in the playground of Raw Food, Supreme Health, Wonder Foods and Immortal Elixirs. Lets face it, my covers blown, OK I admit it – yes I am searching for the Fountain of Youth! I know it exists, whether it really is a Sacred Fountain that pours forth the waters of immortality, or whether it is an alchemical recipe that we ingest that simply restores us at a cellular level back into the youngsters we all really are. But I am not secretive about it, trust me when I discover it, you will be the first to know. So lets dive straight in.

Q: Immune Boost

I have just been knocked out by a bout of flu – severe headaches and fever, and chills. Last winter I was laid low by a six-week chest infection. Do you have any tips for bouncing back after a heavy cold, or flu – or better still any way to avoid them in the first place!

A: lets tackle this question in two parts:

* Bouncing back after a heavy cold/flu

In my findings it is clear that energy creates energy. To bounce back, you will need to create some energy and invest it back into your cells. So I would suggest some moderate to medium exercise. Something like cycling, a low-impact aerobic class or even a strong outdoors walk that challenges your heart. We need to get your blood and lymph moving around the body with a strong current, to push out any remaining toxins that might be lingering in the blood stream and body tissues. You will have the most energy either first thing in the morning or at lunchtime; forget the evening, that time and space is for the investment, after 7pm, that is now known as “Healing Time”.

* Advice to avoid colds alltogether

As the winter months roll in a daily tea of Lemon, Ginger, Maple syrup and a generous pinch of Cayenne Pepper, will really keep your Immune System up to par. It’s also worth experimenting with a Wonder Food called Camu Camu; it is reputed to have the highest natural source of Vitamin C on the planet. It is a superb elixir as a preventative medicine against colds/flu, as well as being a supreme anti-aging, anti-oxidant mineral. Recommended dosage of Camu Camu is 1/2 teaspoon 2-4 times a day.

Q: Energy Release

After a stressful few months, I seem to be running on empty. What supplements could I take to help give me sustained energy and stamina?

A: It has to be Maca! What a discovery! Maca is a Peruvian root, which brings a consistent increase in energy, all day long. Not only that, but Maca is wonderful for correcting all hormonal imbalances, and excellent for women going through the menopause. I cannot sing its praises loud enough, as Maca additionally increases libido and general over-all passion in life, not just in the bedroom.

Recommended dosage is 1 tablespoon a day, not in the evening, as you may find it difficult to sleep.

Q: Sunny Side Up

When I’m tired I get irritable and life looses its pure joy. I know it’s asking for miracles, but is there a pure joy food?

A: Of Course! Pure natural Cacao Beans. These guys are miracles all right! They will pull you out of depression, again massively boost energy levels, change the chemistry in your brain to release Serotoxin and Tryptophan, which means, happiness, lightness and aliveness. Go get em! If these reasons haven’t got you rushing onto the Internet, then here is another worthwhile reason; Cacao also lowers your appetite and dissolves your cravings for sugar and carbohydrates, while boosting your metabolism.

Recommended dosage 1 teaspoon a day, again, not in the evening as it is a stimulant.

Q: Radiant Skin

During the winter months, because of the central heating and not being outdoors much, my skin has become very dry and deathly pale. What can I do to re-hydrate and enliven my skin again?

When it comes to deathly pale and dull skin, I will always suggest MSM. Wow, this stuff is amazing for the skin, hair, nails and bones of the body. Methyl-sulfonyl-methane is an organic form of sulphur that appears in all living organisms. MSM will encourage and glorify the “light” coming out of your skin. You simply glow on MSM. You skin becomes softer and has the appearance of moisture and a dewy tone. Your hair grows longer and thicker, so do your nails. Scars fade, joint flexibility returns, bodily aches and pains cease and you rebuild new tissue within your body in half the time.

Recommended dosage, 1 teaspoon – 1 tablespoon a day. Start off with a small amount and slowly increase as your body begins to adapt.

All these super foods products are available at www.minisizeme.co.uk

Or you can telephone 01935 423466.

or email minisizeme23@yahoo.co.uk

Article written by Siri Datta of www.minisizeme.co.uk

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Wake up and Roar Part III

By Siridatta www.minisizeme.co.uk

Superfoods & Raw Chocolate?So lets summarise the journey so far: October’s issue we discussed Why to embark on a Raw food lifestyle, where in November’s issue we looked at How to begin and stay with the programme and this issue will reveal some secrets and very exciting wild ideas.In this chapter we will pull back the covers on Longevity and the concept of immortality and siddis’ (super human powers) that develop through this exciting lifestyle.Raw ChocolateAccording to popular research, chocolate is the number one food craved by women.  The worldwide chocolate consumption rate increases 3-4% every year!   Western culture has fallen in love with this amazing substance.  But do we really know why?Chocolate originates from the pure energy of the cacao bean, also known as ‘the food of the gods”.  All chocolate is made from cacao, the seed of the fruit of an Amazonian jungle tree!I invite you to discover, naked chocolate, an entirely new raw experience, true chocolate with all its psychoactive properties, nutrition and brain activators intact, without the heating process!Its time for a Revolution.  First the facts:• Cacao beans were first used as money with the Aztecs and Mayans.• Cacao is one of nature’s super foods, with amazing properties that are destroyed with cooking.• Cacao contains over 300 chemically identifiable compounds• Cacao is remarkably rich in magnesium, which is supportive to the heart, builds strong bones and is associated with happiness• It is the richest source of antioxidants on the planet• Cacao releases the bliss chemical, called Anandamide• Cacao release’s Monoamine Oxidase Inhibitors (MAO), youthening and rejuvenation chemistry. • Cacao is nature’s anti-depressant. • Cacao lowers cravings for over-eating• The more you eat, the more you loose weight• Cacao is a natural laxative• Cacao soothes PMS symptoms• Cacao is a natural muscle relaxanatWell, after that list do I need to say any more?  Maybe perhaps these words from James Wadsworth, A Curious History of the Nature and Quality of Chocolate sums it up:“Twill make Old women Young and Fresh;Create New motions of the Flesh;And cause them to long for you know what;If they but taste of chocolate;I have a great friend called Laksmi, who has been experimenting with raw chocolate over the summer. In fact he has only been eating chocolate throughout his entire diet, and he looks amazing. Every day he looks fresher and more vibrant.  So, as if I needed any more excuses I decided to embark on the same “experiment”.  How awful eh?   So in the name of science, I am on a raw chocolate fast, and to date I have experienced vast amounts of energy, in both my body and mind.  Absolutely fresher and more youthful skin and eyes, less sleep is needed and my appetite has been reduced dramatically.  But not my appetite for life, in fact that has trebled.  Not to mention my appetite for lovemaking!!! Well, that has gone out the top of the roof!Growl… Wake UP AND ROAR!!!!!!A Final thought“If we could sniff or swallow something that would, for five or six hours each day, abolish out solitude as individuals, atone with us our fellows in a glowing exultation of affection and make life in all its aspects seem only worth living, but divinely beautiful and significant, and if this heavenly world transforming drug were of such a kind that we could wake up the next morning with a clear head and an undamaged constitution – then, it seems to me, all our problems would be wholly solved and the earth would become paradise”.Aldous Huxley (1894 – 1963)Other SuperfoodsWhat’s this entire craze about superfoods?  Bee pollen, Maca, Cacao, Goji Berries etc….  To the virgin raw fooder these new products can seem daunting and confusing. So lets look at my favourites one at a time and list their properties and my experiences with them.Bee PollenBee pollen is the pollen produced by flowers that honeybees gather and bring back to the hive. Bee pollen is an alkaline food considered by nutritionalists to be the most complete food in nature. Bee pollen is a super rich source of protein and contains all the essential amino acids. This makes it a great strength builder and brain food.  It is also extraordinary rich in most of the B vitamins, including folic acid.  Bee Pollen contains over 5000 enzymes. I recommended one tablespoon per day.Here are some of the benefits of Bee Pollen:• Increases energy and stamina• Increased muscle growth and definition• Builds the immune system• Has anti oxidant activity• Enhances sexuality and fertility• Smoothes wrinklesMacaMaca is the greatest superfood coming out of Peru. I Love it!!!!Maca is a radish type root, which is generally sold in its dried, powered form.This incredible superfood has been used as an immunostimulant, for anaemia, to stop bone mineral loss, enhance memory, fight stomach cancer, as well as to alleviate depression, menstrual disorders, menopause symptoms, sterility and other reproductive and sexual disorders. Maca increases overall vigour – especially sexual stamina and appetite.  It brings you gusto, hardiness, strength and staying power, and that is not just in the bedroom!   Its rocket fuel, with a slow steady release with no energy come down later in the day. I recommend one tablespoon per day.Wolfberries (sometimes known as Goji Berries)It sis said in China that eating one handful of Wolfberries will make one happy for the entire day.  In fact the Chinese hold a strong belief that human life might be extended significantly by eating these berries. Ginseng is considered too strong for continuous use, where as the wolfberry is such milder, with no known risk of continuous use.Benefits of Wolfberries:• Leads to a long, vigorous and happy life• Will promote happiness and brighten the spirit• Maintains a healthy immune system• Improves eye sight• Improves hearing• Supports healthy liver functioning• Maintains healthy blood pressure• Supports healthy cholesterol and blood sugar levels• Replenishes vital essence and bone marrow• Strengthens bones and tendonsWolfberries contain 18 kinds of amino acids.  They contain Leucine, an essential amino acid that we no not make in our bodies, so we can only get it from our diet.  Wolfberries are rich in 21 trace minerals of which the main ones are Zinc, iron, copper, calcium, germanium, selenium and prosperous.These berries provide the key nutritional support for children in their early growth and formative years.  I recommend a handful per day.So my fellow, Supermortal Immortalists I invite you to try a 40 day experiment…. 40 days of 100% Raw Food, daily superfoods, especially the raw chocolate, massive amounts of pure filtered water, daily exercise to the point of 20 minutes of sweating and then to report back to me with your findings.Warning:  Eating Cacao beans may cause you to have THE BEST DAY EVER!  David Wolf“The Superiority of chocolate for health and nourishment will soon give it the same preference over tea and coffee in America that it has in Spain”Thomas JeffersonPlease email your reports to Siri Datta at jeshoua33@aol.comSiri Datta and Dunkan are running a Spectacular Wake up and Roar Detox Retreat at Gaunts House, Dorset in Jan 2009.  Expect Chocolate, Kundalini Yoga, Superfoods, Laughter, Pilgrims Washes and Massive amounts of inspiration to continue going beyond your own expectations of your self…Siri Datta can be contacted on jeshoua33@aol.com as well as 07966 451 292Her website is www.anaharta.com and also www.siridatta.co.ukContact her for the 2008/09 Wake up and Roar! Programme.  She is also running the popular “Mini Size Me!” massive weight loss programme….Nine out of ten people love chocolate. The tenth person always lies.”  John Q. Tullius

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Healthy vegetarian recipes are considered to be economical and humane. A balanced healthy vegetarian diet provides essential nutrients, and it keeps the weight down naturally. Take note: vegetarians have very few illnesses linked to fat consumption.

Consider this: until the most recent times, grains were the staple diet, while meat was a luxury reserved for the wealthy few. However, today, in our affluent society, we use grain to fatten the cattle stock! Many critics say this is a wasteful uses of resources, as it takes less grain to feed a person directly than it takes to fatten animals to feed that person. More and more of our population has become vegetarian not only for the reason mentioned above, the reason being that vegetarians are less likely to be obese or have heart or kidney disease and/or diabetes. it is a known fact that vegetarians have lower blood pressure, and much fewer incidents of digestive tract diseases. As well, vegetarians healthy recipes are a more economical use of the earth’s resources.

Consider this: on the whole Americans consume about twice the amount of protein required, and medical experts warn that we are paying for our high meat consumption, and animal fats as well, through record rates of strokes, heart disease and certain cancers and other disorders. Of course, there are many non-believers.

Healthy Vegetarian recipes must combine grains, seeds and legumes in order to get the amount of protein they need with all the essential amino acids. There are numerous amounts of healthy vegetarian recipes. Some examples of these are;

rice and beans, bean-vegetable chili served with tortillas, baked beans and corn bread, hummus, cheese rolled in chopped nuts, bread sticks with sesame seeds, macaroni and cheese, and split pea soup. These are complimentary proteins. A healthy vegetarian diet must contain enough iron as the iron from plant sources serves only 1/4 as much as meat does. Every healthy vegetarian recipe should include a high amount of Vitamin C as the Vitamin C helps the to promote iron absorption. Good food high in Vitamin C are citrus fruits, potatoes, cruciferous vegetables, peppers melons and strawberries. Vitamin D is needed for calcium absorption and is contained in the foods egg yolks, fortified milk and fatty fish. Also, exposure to sunlight enables the body to manufacture Vitamin D.

Healthy vegan or have a much more difficult time in consuming enough calories without supplements. Vegan and fruitarians must consume large amounts of nut butters, dried fruits and breads just to maintain their weight.

The facts remain – eating healthy vegetarian recipes has many health benefits, one of which being the avoidance of OBESITY – the reason being their healthy vegetarian recipes are bulky, filling, high in fiber, low in fat and therefore, low in calories. Studies have shown that a cholesterol free plant based diet is also low in saturated fats and can reduce the risk of atherosclerosis, heart disease and stroke. Healthy vegetarian recipes also have proved to show less osteoporosis, kidney stones, gallstones, and adult-onset diabetes.

Having read the above information, which would you choose? Healthy Vegetarian Recipes?

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