it's all about
-excerpted from Lenore's Natural Cuisine, Your Essential Guide to Wholesome, Vegetarian Cooking
table of contents
calcium & dairy
Why eat vegetarian? People become interested in a vegetarian diet for a variety of reasons ranging from compassion for animals, to religion, to world hunger issues. But the most recent trend in eating this way has to do with health. Research has linked lower rates of heart disease, high blood pressure, cancer, diabetes and obesity with a vegetarian diet.
Simply eliminating meat, however, will not lead to optimum health. A diet based on refined grains, sugar and dairy products is not the basis of a wholesome, vegetarian diet. Rather, it consists of whole grains, beans, vegetables, nuts and seeds.
Pesticides, industrial wastes, antibiotics and hormones are consumed in vast quantities by most cattle raised in the United States. These toxic substances accumulate in animal fat. We consume these toxins when we eat dairy products. Over 4,000 doctors associated with The Physicians Committee for Responsible Medicine have concluded that milk, cheese, butter and yogurt contribute to diseases such as cancer, allergies, digestive problems and heart disease.
So, without dairy products, how can we include enough calcium in our diets? Eat dark leafy greens like collards, kale, turnip greens, broccoli and bok choy. Other good sources are beans, sesame seeds, sea vegetables, tofu and soy beverages. If you are still skeptical, here are the numbers:
healthful dairy alternatives
When organic produce is unavailable, you can remove oily pesticides from the surface of produce by washing with a mild, natural soap. Good products are
LO.C® by Amway®
or Basic H® by Shaklee®.
Although organic foods are generally 30% higher in cost, you may find your good health is well worth the money. Buying organic also supports small farmers who care about the quality of the soil and the environment.
Finally, the natural sweetness of fruits and vegetables is
masked by the bitter flavor of pesticides. Because of this, organic vegetables taste sweeter than their sprayed counterparts. This is especially noticeable with carrots.
Other vegetables that may contribute to joint pain because of their oxalic acid content are Swiss chard, raw spinach and beet greens. If you are willing to experiment by not eating any of these vegetables for two weeks, you might think it is worth giving them up to live pain-free.
-ln early 1991, word leaked out about a lawsuit in Oklahoma. A woman named Norma Levitt had hip surgery, only to be killed by a simple blood transfusion when a nurse 'warmed the blood for the transfusion in a microwave oven'! Logic suggests that if heating or cooking is all there is to it, then it doesn't matter what mode of heating technology one uses. However, it is quite apparent that there is more to 'heating' with microwaves than we've been led to believe. Blood for transfusions is routinely warmed - but not in microwave ovens! In the case of Mrs.
Levitt, the microwaving altered the blood and it killed her. It would appear that this form of heating does do 'something different' to the substances being heated,"
Read the full article at Nexus
for more details.
Adding pickles to your plate adds zip to any meal. Homemade pickles bear no resemblance to ready-made ones. Pickles from the supermarket are not naturally fermented. Rather, they are steeped in chemicals and vinegar with flavor enhancers and preservatives.
A tablespoon of naturally-fermented sauerkraut or a pickle for lunch and dinner balances the meal. Soon, you will find that no meal is complete without the pizzazz of pickles!
Soybeans are difficult to digest and have traditionally been fermented to make them more digestible. Popular fermented soy products are tempeh,
tamari and shoyu. Hearty tempeh can be steamed, grilled or pan-fried to create dishes that will even please meat-lovers. Miso pastes range from light and sweet, to rich and salty. They add complex flavor to soups, spreads and gravies. Shoyu tastes nothing like chemically-fermented, supermarket soy sauce. Its subtle, savory flavor enhances soups, sauces and stir-fried dishes.
"In [conventional] yeast fermentation, the starch cells of the bread actually explode. The patterns they form are identical to those of cancer cells. According to French researcher Jean Claude Vincent, the bioelectrical energy of the dough also is identical to that of cancer cells."
German and Swiss researchers concur with Vincent that this fast- acting yeast sends an electrical message to the body for the cells to mimic this exploding replication. This is cancer. Beyond these facts, sourdough bread may win you over by its taste alone. It is wonderful, chewy, old-world bread.
Unfortunately, many so-called healthful whole wheat loaves, pita breads and crackers are yeasted. If you do not have a natural sourdough baker in your area, you can bake this kind of bread yourself. For recipes, see Meredith McCarty's fine cookbook, Fresh From A Vegetarian Kitchen. Alternatively, you can request that your local natural foods store stock French Meadows® sourdough breads. Whole Foods Market® is a national chain of natural foods stores which sells several varieties of naturally-leavened breads.
Neither my father, a professor of dentistry, nor my own dental hygiene training could stop me from eating sugar. It was not until I read the enlightening book, Sugar Blues, by William Dufty that I went cold turkey. If you are eating sugar, you are probably addicted to it, either physically or emotionally. The November 1998 issue of Nutrition Action Health Letter states that an American consumes, on average, over 150 pounds of sugar per year. Thais translates to over one cup of sugar daily!
Sugar is everywhere! A 12-ounce can of non-diet cola contains ten
teaspoons of sugar, while one cup of Sunkist® orange soda has 13
teaspoons. Flavored yogurt has five teaspoons of sugar per six-ounce
portion and one cup of Haagen-Dazs® Chocolate or Vanilla Ice Cream
contains 11 teaspoons.
When reading food labels, you will discover that refined sugar is described by many names: corn syrup, sucrose, fructose, dextrose, maltose,
turbinado, brown sugar and molasses. For healthful, delicious alternative sweeteners, see the Desserts chapter. An additional benefit of giving up sugar is that many unhealthy and fattening foods will automatically be eliminated from your diet. Many
of my friends and students have gone cold turkey after learning about sugar's effects on the body. You can too.
For further information on artificial sweeteners, see Food and Nutrition by Rudolph
Ballentine, M.D. He notes that although the consumption of artificially-sweetened foods and drinks has skyrocketed, Americans are still getting heavier. Artificial sweeteners simply perpetuate your sweet tooth and make you more likely to succumb to highly sugar-sweetened foods. You might want to reevaluate your intake of these harmful chemicals.
Saturated fats are found mostly in coconut and palm kernel oils, animal fats and dairy products. Hydrogenated, they clog the arteries, contributing to heart disease. Monounsaturated fats are considered the healthiest choice. They are found in vegetable and nut oils like canola, sesame and olive oil. In place of butter or margarine, use Spectrum Naturals® Canola Spread. It is non-hydrogenated and tastes like butter. Also, drizzle extra-virgin olive oil on bread at a restaurant or at home.
Each oil has a unique flavor. Choose an appropriate oil for the dish you are preparing. Use:
Canola (neutral and light) for baking and everyday use.