How To Be Vegan

A vegan is a strict vegetarian who eats plant products only--no animal products or animal byproducts.  That means in addition to not eating red meat, poultry, and fish, vegans also do not eat dairy products or eggs.  Many, but not all, vegans avoid honey also.

Motivations for being vegan vary by individual, but typically they are either the result of wanting to eat a healthier diet, religiously focused, or based on a desire to reduce animal suffering.  For some individuals, a combination of these reasons might apply.  Regardless of why you want to be vegan, there are several things you can do to facilitate your transition to following a vegan diet.

1. Eating vegan at home is simple to accomplish since you will have complete control over food selection and preparation.  When you prepare food yourself, you have the added benefit of knowing precisely what you are eating.  You will discover that preparing your own food is the surest way to successfully follow a vegan diet.
2. Finding tasty replacements for favorite non-vegan foods is relatively easy.  There are vegan alternatives to many non-vegan foods.  The vegan counterpart of scrambled eggs is a tofu scramble made from tofu, various spices for flavor, and nutritional yeast.  The vegan counterpart of traditional yogurt is cultured soy or "soy yogurt."  Soy yogurt is available at many conventional supermarkets, so finding prepared vegan foods is not that difficult.
3. Buy organic produce whenever possible.  You would think vegetables would definitely be considered vegan, but a carnivore-friendly world can easily find multiple uses for animal byproducts.  Conventional cucumbers, for example, contain a waxy coating that very often is not plant derived.  If conventional produce is your only option, peel the produce prior to eating.
4. One favorite food that many new vegans have trouble eliminating from their diets is ice cream!  There are vegan alternatives to ice cream that are tasty and satisfying.  These include frozen nondairy desserts made from soy milk, rice milk, or tofu.  If you love being in the kitchen, you can purchase an ice cream maker and make your own frozen desserts.
5. Cheese is another product that can present a problem for vegans.  Not all soy cheeses are free of dairy components.  Many contain casein, a milk protein.  Read labels carefully.  Natural food stores are generally your best source for finding vegan cheese products.  Most soy cheese products stocked in mainstream supermarkets contain casein.
6. Read labels carefully.  Many foods marketed to vegetarians are not vegan.  The vegetarian burger you are considering purchasing may very likely contain eggs, as many brands do.  Often, vegan products clearly show this on the product packaging.
7. Packaged foods that contain vitamin D3 such as cereal and even some commercial brands of soymilk may not be vegan if the vitamin D3 is derived from fish, which it often is.  This is why reading labels is so important.
8. There are even vegan alternatives to cream cheese and sour cream.  These products are usually available at natural food stores.  Often, just as with soy cheese, the soy-based cream cheese alternatives contain casein.  Again, read labels carefully.  A cheesecake made with soy cream cheese tastes similar to a low-fat cheesecake, so being vegan does not mean you have to compromise flavor.
9. By conservative estimates, sugar is not considered vegan.  Some cane sugar is filtered through bone chars of animal origin.  Usually there is no way of determining whether or not sugar was filtered through a bone char either through the lack of product labeling or any noticeable difference in taste.  If you want to develop stricter standards over time as you embrace a vegan lifestyle, you could use cane juice, raw sugar, or even forgo sugar altogether and use either maple syrup or grain-based sweeteners.  You might find it helpful not to be concerned about sugar initially.  As you transition to a vegan diet and become more familiar with its requirements, you could modify your sugar consumption at that time.
10. If you desire to be strict with sugar consumption from the beginning, simply purchase a vegan sugar product such as evaporated cane juice and use it when baking.  Many vegan sugars can be substituted in a 1:1 ratio when baking.  When using liquid sweeteners such as maple syrup or grain-based sweeteners such as barley malt, most recipes require modifications to adjust the ratio of liquid to dry ingredients.  This might take some experimentation to end up with a tasty, edible final product, but that is part of the fun.
11. Vegan baking requires particular attention to reading labels.  Many chocolate chip brands contain dairy ingredients.  There are several varieties of chocolate chips on the market that do not contain dairy, and natural food stores also stock chocolate chips made from grain-based sweeteners.
12. Maple syrup represents another gray area for vegans.  A miniscule amount of fat is added to maple syrup during the production process to reduce foaming.  This fat may be of animal origin.  In order to confirm whether the fat used in manufacturing is of vegetable origin, it is best to contact the manufacturer directly.
13. Be wary of vague terms such as "natural color."  The terms natural color can include many different ingredients that are not necessarily plant-derived.  Some colorings are derived from insects.
14. When eating out, it is important to inquire about how the food you plan to eat is prepared.  French fries or tortillas are sometimes fried in lard, an animal fat.  Always check before ordering.
15. To ensure you get the recommended calcium intake for your gender and age, include in your diet good plant sources of calcium such as leafy greens and tofu.  Adequate protein consumption is also not that difficult for vegans.  Seitan is made from wheat gluten and is a firm-textured meat substitute.  Seitan contains over 60 grams of protein per 8 ounce serving.  It is available commercially or can be easily made at home with a few ingredients.
16. Do not feel overwhelmed with all the hidden sources of animal byproducts in many foods.  If you are not vegetarian already, you might find that a gradual transition to becoming vegan will facilitate the process.  First, you could eliminate red meat from your diet, followed by poultry and fish.  Then, finally you could eliminate your consumption of dairy and eggs.  Lastly, you could pay attention to smaller amounts of animal byproducts that end up in foods as a result of the manufacturing process.
17. Eating in most restaurants often is not difficult for a vegan.  There are very few establishments that at least do not have salad options on their menus.  Eating in very formal social settings, however, is possibly the most difficult aspect of adhering to a vegan diet.  Often, there are no vegan options available.  You have to decide how you want to handle this situation.  Some individuals who eat vegan every day of the year find, that in formal social settings when no other option exists, straying from their vegan diet is acceptable.  Whether you find this a suitable option depends on your reasons for being vegan.  If your reasons for being vegan are motivated by health concerns, annually drifting from a vegan diet will unlikely have severe negative health consequences.  If your reasons for being vegan are religiously motivated or based on a desire to reduce animal suffering, you might be unwavering in making diet modifications for the sake of social acceptance.
18. Contacting product manufacturers is the best way to clarify any concerns you might have about ingredients contained in their products.  Be advised, though, that manufacturing processes do change from time to time, and a product that was once considered vegan may not always remain vegan.

With careful planning, eating vegan can be accomplished even in a world of carnivores.  You can enjoy extraordinary health benefits and actually expand your range of appetizing food choices beyond what you ever ate before becoming vegan.

Read More ..... »

How To Learn About Vegetarian Nutrition

If you've decided that you'd like to be a vegetarian, then congratulations! Eating a vegetarian diet can be a healthy, nutritious, and delicious way to live. Depending on the type of vegetarian you choose to become, though, there may be gaps in your dietary needs. It's important that vegetarians learn how to become protectors of their own health by becoming experts in vegetarian nutrition. The following steps will help you learn how.

1. Learn the differences between types of vegetarians: Most people think of vegetarians as people who don't eat meat, but that's oversimplifying vegetarianism. Some vegetarians don't eat meat, such as beef or poultry, but do eat eggs and/or dairy products. Vegetarians also may or may not eat seafood products. Finally, some vegetarians do not eat any animal products whatsoever. This type of diet, called a vegan diet, needs the most careful dietary planning.
2. Learn about nutritional requirements: Did you know that your body needs amino acids? Or that your skin can manufacture vitamin D? If you choose to eat a vegetarian diet, you'll need to learn about what nutrients your body needs to survive. Head to the library and check out a book on nutrition and eating right. Some of the best books include: Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating, Nutrition for Dummies, andThe New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet.
3. Learn which nutrients aren't found in plant products: Vitamin B-12 isn't found in plant products at all, calcium is in short supply, and the iron found in plant foods is difficult for the body to absorb. Learn which nutrients are abundant in vegetarian diets, and which ones you'll need to work harder to get.
4. Supplement if you need to: Especially when starting a vegetarian diet, take a look at how your diet stacks up against the recommended daily allowances for different nutrients. If you need to, take a multivitamin or a nutrient-specific supplement.
5. Visit a dietician: It's always a good idea to have an appointment with a dietician when starting a vegetarian diet. She will look at your diet and help you figure out what you're missing and how to get the nutrients you need.
6. Read vegetarian cookbooks: Variety is important in any diet, and even more so in vegetarian diets. Cookbooks will help vegetarians figure out new foods and new ways to combine foods in healthy, delicious ways.
7. Find other vegetarians: Talking together helps vegetarians pass along information and recipes. Join a local food club meant for vegetarians or find one of the many websites and Internet forums dedicated to vegetarians.
8. Subscribe to a vegetarian magazine: Vegetarian Times, Veggie Life, VegNews, and Vegan Magazine are all magazines designed for people who eat a vegetarian diet. By subscribing to and reading these magazines, vegetarians can keep abreast of the latest scientific research and stories related to a vegetarian lifestyle.
   
   
9. Talk to your doctor: Before making any major lifestyle changes, it is wise to consult your doctor. She knows your body's specific, individual needs, and can advise you on specific nutritional information you need to know.

As you can see, becoming a vegetarian is not a decision to be made without careful thought. If you decide that a vegetarian diet is the right step to take, make sure to learn as much as you can about vegetarian nutrition. Vegetarianism can be a truly wonderful way to live, but it's something that should be taken seriously.

Caution:

• If you don't eat animal products, be sure to eat foods supplemented with vitamin B-12, or to take a B-12 supplement!

Quick Tips:

• Did you know that vitamin C helps the body absorb the iron found in plant foods?

Read More ..... »

Low-Calorie Vegetarian Snacks to Make at Home

If followed correctly, a vegetarian diet can be healthy and nutritious. Vegetarians must take special care to ensure that they are meeting their needs of all essential nutrients, such as protein, calcium, iron and vitamin B-12, for example. In addition, like any healthy diet, a vegetarian diet should limit high-fat, high-calorie foods. One way vegetarians can be sure they are meeting their nutritional requirements is by including nutrient-rich, low-calorie snacks in their diet.

Veggies With Hummus

• A healthy vegetarian diet should include plenty of low-calorie, nutrient-packed vegetables. Raw vegetables, like carrots, bell peppers and celery make for a crunchy and filling snack option. Of course, many people like to enjoy their veggies with dip, which can be high in calories and fat. Hummus, a dip made out of chickpeas, provides for a healthy dip option. A 2-tablespoon serving of hummus contains just 50 calories and provides protein, fiber, copper, phosphorus and vitamin B-6.

Apple With Nut Butter

• At just 70 calories, a medium apple provides for a sweet, low-calorie snack choice. To provide more nutrients, top your apple with 1 tablespoon of your favorite nut butter. A tablespoon of almond butter, for example, contains 100 calories and provides protein, copper, magnesium and vitamin E. Although they are nutritious options, nut butters tend to be high in calories when consumed in large quantities, so be sure to keep portion size in check.

Whole-Grain Cereal

• Cereal isn't just for breakfast anymore. In fact, whole-grain cereal is packed with nutrients and makes for a nutritious snack any time of day. Whole-grain O-shaped cereal, for instance, contains just 100 calories per cup and adds plenty of calcium, iron, zinc and vitamin B-12 to your diet. Oatmeal is another filling snack choice that is low in calories. A packet of plain, instant oatmeal contains 100 calories and is loaded with fiber, protein and iron.

Greek Yogurt With Fruit

• Creamy Greek yogurt is a perfect snack option for vegetarians who include dairy in their diet, since it is loaded with muscle-building protein. A 6-ounce container of plain, fat-free Greek yogurt contains just 100 calories but packs 18 grams of protein. Likewise, Greek yogurt is high in calcium, phosphorus, riboflavin and vitamin B-12. To add sweetness and fiber to your snack, pair Greek yogurt with sliced fruit, such as berries, pineapple or peaches.

Nutritious Edamame

• Edamame, or boiled green soybeans, provides for a fun and nutrient-rich snack choice. A 1/2-cup serving of shelled edamame is under 100 calories yet provides 8 grams of protein and contains plenty of fiber, copper and folate. You can buy edamame in the frozen vegetable section, and it comes either in the shell or already shelled. To cook edmame, simply boil, steam or microwave your desired portion.

Read More ..... »

How to Use Dr. Atkins' Diet as a Vegetarian or Vegan

Proteins from animal sources are a vital part of the Dr. Atkins diet, and it really cannot be done successfully without them. A person who eats a modified ovo-lacto vegetarian diet, which includes eggs and cheese, may be able to do it, but it would be impossible for a vegan since a pure vegan diet can never be low enough in carbohydrates.

Tips For You

1. Begin the Atkins diet. You will follow the basic plan but make some modifications.
2. Eliminate junk food from your diet. This includes all white flour and sugar, and most processed foods. Carbohydrates in the Atkins diet come primarily from fresh vegetables, nuts, berries, seeds and some fruit in moderation.
3. Stock up on tofu, eggs and cheese. These will be your main sources of protein.
4. Count your carbohydrates very carefully during the two-week induction level of the diet. This is the strictest part in terms of carbohydrate consumption. You are only permitted 20 grams of carbohydrates.
5. Read labels. All vegetable-based foods contain some carbohydrates. A pound of tofu, for example, contains 2 grams of carbohydrates. One-half cup of beans, which are a good protein source, may contain in the range of 25 grams of carbohydrates. Cheese also contains a few grams of carbohydrates.
6. Adapt the induction level to your own diet. Meat eaters will primarily use nutrient-dense fresh vegetables, such as broccoli, asparagus, eggplant and spinach, as their carbohydrates. You may have to eat fewer vegetables in order to stay in your carbohydrate range.
7. Take vitamins and other vita-nutrients as prescribed in the diet. This is part of the diet. Look for vegetarian formulas, which are usually available, but be careful to avoid products that contain sugars.
8. Look forward to more diversified eating. At the end of the induction level, the diet gets more lenient and you can enjoy a wider variety of foods.
9. Figure out your critical carbohydrate level for losing (CCLL) when you enter the ongoing weight loss level (OWL). This number is, as defined by the Atkins diet, the most liberal level of carbohydrate consumption that corresponds to your own individual metabolic capacity to continue taking off excess pounds.
10. Increase your intake of carbohydrates to the level where you will still continue to lose weight. The level also depends on how quickly you wish to lose weight. The Atkins diet emphasizes endurance rather than speed. Take it off slowly and keep it off permanently.
11. Enjoy deviations, but carefully. For example, you can have more fruit or pasta, which are high in carbohydrates. Start with one or two deviations a week.
12. Remember that you must be more careful than the "regulars" on the diet. Your basic diet already has more carbohydrates in it.
13. Figure out your critical carbohydrate level for maintenance (CCLM). This is the amount that you can eat and not begin to gain weight.
14. Fluctuations in weight are common, as long as they are very small. Once you go 5 or more pounds above your ideal weight, it's time to cut back again.
15. Remember that this diet will always restrict your carbohydrate level somewhat. A person with an average metabolism usually must stay between 40 and 60 grams of carbohydrates per day. Continuing with fresh nonstarchy vegetables, seeds, nuts and berries is the easiest way to eat more variety and still remain within your personal boundaries.
16. Cautiously reintroduce vegetables that contain more than 10 percent carbohydrate, as well as whole grains such as oats, barley and couscous. Since most of a vegetarian's protein sources contain some carbohydrates, this will always have to be tallied into the total. Be careful not to overdo it.
17. Keep the sugar, white flour and processed foods out of your life, except for special occasions. Sugars supply empty carbohydrates devoid of nutrients.

Read More ..... »