Lazy Vegetarianism Is Bad For Your Health

We’ve all been there. You’ve just come home from a long day at work and the last thing you feel like doing is taking the time to prepare a healthy, nutritionally sound meal. Unfortunately, those who eat a vegetarian or vegan diet may think they're healthy simply because they don't eat meat, and so they get lazy about making good food choices. But choosing a refined or enriched carbohydrate over the beneficial carbohydrates that a solid, well-balanced diet offers defeats the purpose of your decision to live a vegetarian lifestyle for optimal health. 

Just because it's vegetarian doesn't mean it's good for you... (Photo credit: Wikipedia)

Consuming refined carbohydrates presents many different hazards to your health. The over-consumption of refined carbohydrates and sugars can result in excess insulin in the bloodstream. In the presence of excess insulin, glucose, the blood sugar, is converted to triglycerides and stored in the fat cells of the body.

According to one study, consuming a lot of refined grains may also increase your risk of getting stomach cancer.

In addition, refined sugars and carbohydrates have been implicated as contributing factors in increased gallbladder disease, according to a recent study, which showed a direct link between the amount of sugars eaten and the incidence of gallbladder disease. Another study looked at the role carbohydrates play in the incidence of heart disease. The researchers noted that as carbohydrate consumption increased, so did the level of triglycerides in the blood of the participants. Diets low in fat and high in carbohydrates not only dramatically raised triglyceride levels but significantly reduced levels of HDL, the “good” cholesterol.

And lastly, refined white sugars increase the rate at which your body excretes calcium, which is directly connected to your skeletal health. Simply put, as your sugary and refined carbohydrate intake increases, your bone density decreases.

So don’t be lazy! Do your body right and if you're going to eat vegetarian, be sure to take the time to prepare a nutrient-dense and delicious meal. It may take a few minutes longer, but your body, and your conscience, will thank you for it in the long run. 

 

Thinking of Going Vegetarian?

Although humans have been eating meat for thousands of years, and we really don't feel there's anything wrong with it as long as you get your meat from a clean, humanely raised source, and exercise moderation and balance in your diet, some people do choose not to eat meat, and that can also be a healthy choice.

Spring and summer are great times to try a vegetarian diet, if you're so inclined - with an abundance of fresh fruits and veggies packing the stalls of every farmer's market and roadside stand.

This month, in recognition of the start of the summer bounty, we'll be sharing some helpful tips and delicious, healthy vegetarian recipes. Remember, though, the rules of healthy eating still apply to the vegetarian diet - you need to make sure to add variety, balance, and moderation to whatever you eat.

Here are a few definitions and tips for going veggie.

Vegetarian food (Photo credit: Wikipedia)

First of all, a vegetarian is someone who avoids all types of meat, whether it be hamburgers, hotdogs, chicken, or even fish. Vegetarians are also sometimes classified by the type of food they are or aren't willing to eat.  For example, Lacto-ovo vegetarians will avoid animal flesh yet they will eat eggs and most dairy products. A Vegan, on the other hand, will avoid all food that has any trace of animal origin - even honey and some types of yeast.

Because they don't eat meat, vegetarians will often wonder how they'll get enough protein.  Although you may not realize it, the average American actually consumes more protein than he actually needs.  For the lacto-ovo vegetarian, dairy products - particularly fresh eggs from pasture-raised chickens - are an excellent source of  protein.  Vegans on the other hand, can get their protein from nuts, seeds, and soy products (use caution with these, as some studies have shown that soy may actually be harmful for your health. If you choose to eat soy, be sure it is only the fermented kind, like tempeh and natto, which are much friendlier to the human body and less harmful than highly processed soy foods like soymilk and tofu).

Along the lines of beans, there are several to choose from, including green or red lentils, peanuts, split peas, pinto, kidney, and many more.  Some of them you are probably already familiar with, such as kidney beans in chili, refried beans in Mexican dishes, red beans and rice, and pinto beans.  Although some beans taste good as they are, many also do very well with different spices and seasonings to enhance their flavor. One cup of most types of cooked beans actually contains about as much protein as eating 2 ounces of meat.

Red kidney beans (Photo credit: Wikipedia)

Nuts are also high in protein, although they deliver a lot more fat than beans, which means you should enjoy them in moderation. 

The nutrients of concern for vegans, who avoid all types of animal food, are vitamin B12, calcium, and vitamin D. In the average North American diet, the primary source for B12 is animals. In fact, it's actually somewhat hard to find a good source of B12 that's not animal-derived, so this is one of the most common deficiencies among vegans. Some soy products do contain a small amount of B12 (see above for caveats with soy), but most vegans should probably take a vitamin B12 supplement to be safe, as this is a very important vitamin for heart health.

For calcium, vegans can rely on fortified orange juice and calcium supplements.  Beans and  leafy green vegetables will also contain some calcium as well. In fact, kale and spinach both contain good amounts of calcium.

Although all types of vegetarians rely on mostly healthy, whole, simple food groups, watching your vitamin and calcium intake is something you should always do.  This is very important for staying healthy.  If you make sure to eat a balanced diet and include lots healthy, fresh, whole foods and stay away from the processed stuff, you'll be improving your odds of living a long, healthy life!

Stay tuned for some delicious vegetarian recipe ideas, and in the meantime, be sure to grab your free copy of our special e-book packed with healthy, tasty, and super-simple vegetable-based recipes: Cooking with 3 Ingredients or Less.

Why I'm Not A Vegan - Part 3

After a short break for the (meat-filled) Thanksgiving holiday, I'm back with the final part and reason for my meat-eating lifestyle. If you missed Parts 1 and 2, you may want to check them out and catch up before reading this post.

So let's just dive right in, and you can yell at me later, but regardless of your position on eating meat, this reason is the one that is the most irrefutable....

Reason #3: It's Unnatural

As I dive into this one I may get a little bit religious to start with, but bear with me.... I happen to be a Christian (not born and raised, but born again, so to speak), and the more I learn about health, nutrition, and God, the more I realize that there is a simple and basic truth that would solve so many of the health problems we face today as a nation - and it's a truth that any Christian would find to be self-evident when given a bit of thought.

Ancient travelers with their meat "on the hoof." (Photo credit: Wikipedia)

That truth is: God made everything we need to be healthy. It is when we stray from the God-given foods that problems occur - which makes sense, as He made our bodies, so obviously He would know what they are supposed to eat!  When we try to play God and create foods for ourselves, there's just no way we are going to match what He made for us. There are so many conflicting opinions out there when it comes to good nutrition, many people are very confused. But for me it is very simple. I have two main statutes that guide what I eat and what I suggest to others when they ask me for food advice.

1. Eat what God made. I hear the arguments already: "God made everything, so how does this help?" Not so fast, my logical friend.... God DID make everything, in that He made all of the elements that all things are made of. However, God did NOT make some of these crazy concoctions that we put together for ourselves and add to our food. God did not make artificial food dyes, artificial flavorings (which try to copy what God actually DID make, and usually fail entirely), sweeteners, etc. These things are not natural substances, and our bodies were not designed to process them - and THAT is a scientific fact. Yes, God may have made most of the ingredients in a Cheeto, but that doesn't mean it's good for you - which brings me to rule #2....

2. Eat it the way God made it. Again, He knew what He was doing when He made us, and the foods we are to eat. Now, if you've read the book of Genesis, you may pose the argument - what about when it says that God "made the plants and seeds of the earth" for our food?  As to this, I will not dive any further into theology, but I will just say that in terms of spiritual connection and peace, it would make sense not to eat our fellow animals, but then again indeed we live in a fallen world, and people did eat meat throughout the rest of the Old Testament. Either way, there is no denying the fact that the majority of things that we eat besides meat in our modern world are much less natural for our bodies to ingest. You simply cannot tell me that your "tofurky" patty made of soybeans, hydrogenated oils, and 20 other ingredients that have been processed 10 ways to Sunday to make it palatable and somewhat resembling meat (see Reason #2) is anywhere near as natural and easy for our bodies to process as a simple steak. It's just not. And maybe,when you really think about it, any "food" that has to be processed that much just to be edible isn't even something we should be eating anyway....  Right?!? (Take that you proponents of tofu!) :-)

Okay, moving on from religion now (I hear the sigh of relief).... There are more reasons besides the theological/health one, why I don't think a diet completely devoid of animal products is natural - not just for humans, but for the planet as a whole. (Wow, from Christianity to environmentalism? I know - this one's a doozy, right?  I'm still expecting to get yelled at from some quarter any minute now....) :-) 

But if you look at the planet as a whole - and again, going back to God for just one second here - it was created as a symbiotic ecosystem - everything works together for the good of the whole. When it comes to growing crops, we currently are stripping our soils and polluting our waters to produce more food on a limited amount of land. To do this, we have resorted to chemical fertilizers based on fossil fuels (again - a limited resource). We are only starting to see the impact of this on our health and the health of the planet as a whole, but so far the results of this experiment are not looking good....

Jacob sheep on pasture. (Photo credit: Wikipedia)

Removing animals from the equation entirely can only make the problem worse. Animal outputs (manure, etc.) are one of the best natural forms of fertilizer that exists. And incorporating these natural materials into growing our plant foods is essential if we want to maintain a healthy planet for future generations. Just for a second envision if the entire human race were to go to an entirely plant-derived diet.... This would mean clearing massive amounts of land to grow more and more grains and plant foods, but what about the animals??  Where would animals (and their natural fertilizer outputs) fit into a world where no one ate meat, milk, eggs, etc.?  This is such an unbalanced and unnatural system - there is just no way it is sustainable long term.  Plants feed animals, which in turn feed plants, which in turn feed us, but if you take away the animals (or severely limit their presence in the natural ecosystem), the whole thing falls apart.*

Besides our health, and the health of our planet, I do have one more final note as to why veganism isn't natural - and it goes back to history. In the history of our species as we know it, never has there been discovered a single vegan culture that we know of. They just don't exist. There are some modern cultures that limit the eating of meat (as far as I know, they do still consume some in the instance of fish and poultry), but even these are newer traditions, and regardless, they do still eat some animal products, even when avoiding flesh. And we've yet to see how these people fare long-term on these types of diets - so far it's a short-term experiment.

So there you have it - why I'm not a vegan. My reasons are based on science, theology, and history - and most of all, health. Real health is based on moderation and balance. Eliminating one food group entirely is is the opposite of these things. Cutting out some of the best and most available sources of protein, fats, and fat-soluble vitamins, in favor of scrambling to create artificial and largely inadequate substitutes, simply makes no sense in a holistically balanced life.*

* Caveat: I am entirely on board with the fact that conventionally farmed meats are raised in largely unhealthy and unnatural environments. I do my best not to eat these meats, and I don't suggest that you do either. Finding sources of clean, fresh, naturally and humanely raised animal products is essential if you are going to consume these products on a regular basis - essential for both your health, and the health of the planet as a whole.  I do have some helpful tips and resources for this on my website: http://www.newholisticliving.com/csa.html.

I hope you've enjoyed this short series, and that you've found it enlightening and perhaps helpful in restoring your peace of mind and enjoyment of what you eat - even if you eat meat and animal products. As stated in Part 1, if you choose to follow a vegan diet, that is up to you, and I encourage you to do what feels best for your body and health. But please do listen to your body, and if it needs things a plant-derived diet simply can't provide, don't beat yourself up over eating the natural whole foods you need, even if they happen to contain meat.

And if you wish to research further for yourself, I've found the books below to be quite helpful.

Happy eating!


   

Why I'm Not A Vegan - Part 2

Last week I shared the first reason why I don't believe a strictly vegan diet is healthy for humans. But there are other reasons besides health that I don't subscribe to the vegan philosophy. And let me clarify here - I have nothing against your choice if you choose to follow a vegan diet. That is a personal choice and it's up to you. Some people may do just fine on a completely plant-derived diet, but others may find it difficult, or may even face daunting and frightening health challenges - such as the personal story that formerly adamant vegan blogger Tasha shares on her blog. For those who have similar experiences when trying to adhere strictly to the code of veganism, I feel indignant on their behalf when I hear vegans trying to make them feel bad about going back to eating meat - and many do.

Being a vegan or vegetarian is a personal choice - and that's fine if that's what you want to do. But please don't try to make others feel as though they're committing a mortal sin by not eating the way that you do. It's not even so much the vegan diet that I have an issue with - it's more the extremist creed that I find some vegans spout and try to force on others constantly. That's why I'm writing this blog series - to shed some light on the other side, so those who may have considered going vegan or vegetarian, but felt they were "too weak" to give up animal products and consistently feel guilty about it, or those who actually were vegan but gave it up due to health problems or other issues, can see that there's more than one side to the issue, and that maybe it's not the ONLY way to true health after all, and can enjoy eating a healthy and balanced diet guilt-free, even if it includes animal products.

Which brings me to Reason #2 (directed at those adamant and proselytizing uber-vegans).

Reason #2: It's Hypocritical.

vegan cheese (Photo credit: Wikipedia)

Okay, so you're a vegan. You think eating meat is bad for you, and that humans weren't designed to eat meat, and can't digest it properly. You say eating animal products makes the body acidic and promotes disease. You subscribe to the (now debunked) theory that animal fat is evil, and makes you fat and sick. You explain to everyone you meet that eating a plant-derived diet is the only way to go, and that it has "cured" you from such and such ailment (diabetes, obesity, etc.), and that you are now on the path to everlasting true health, because you're eating the diet that we were all meant to eat since time began.

So answer me one question:

Why do you drink Diet Coke????

The first time I saw a professed and staunch vegan drink a can of diet soda I just about fell over. He had been preaching for months about how unhealthy it is to eat meat or any animal-derived food (even vitamin supplements), and then he brazenly pops the top on a can of chemicals, and downs it without blinking an eye.

Not only that, but he regularly pushes people to try his favorite vegan "cheese" - made from hydrogenated oils, artificial flavorings, and various fillers/thickeners/gums, etc., "ice cream" - made from sugary soy-derived dairy substitute processed who knows how, and various other artificially flavored, colored, and preserved "foods" which are completely foreign to the human body - simply because they contain no animal products, so they're "better for you."

Up until this point, I had given the vegan idea some thought - not that I really was sold on it, but I did explore some of the research, and listened to some of the "experts" on why humans aren't meant to eat meat, etc.  But I'm kind of a health nut - and one of the most important things - if not THE main thing I've learned over the years is, if a food doesn't occur in nature (at least in some form), it's not something we should be eating. And the closer we can eat it to the form it does appear in in nature, in most cases, the better it is for us.

(Photo credit: Wikipedia)

So when I saw an adamant vegan eating total junk, which our bodies certainly were never meant to ingest (tell me where in a fruit or vegetable can you find propylene glycol? how about aspartame?  Red #5?), for me that completely changed the tune, and I had to step back and go - wait a minute....  Why are these completely artificial things okay to eat, while whole, natural foods like eggs and meat are not??

Of course, not all vegans eat this way. I'm sure there are some who eat strictly organic fruits and vegetables, beans, whole grains, and minimally processed foods, and who avoid sugar, white flour, and diet soda. I just haven't met one yet....  But I'm sure they're out there.  And one day I may meet one and thoughtfully listen to their views on health.

But until then, don't tell me humans weren't meant to eat meat, but it's okay to have processed vegetable oil "cheese" flavored with chemicals to taste like cheddar on your soy veggie burger. Don't tell me whole raw milk acidifies the body, while you drink Diet Coke (one of the most acidic "foods" in existence) on a regular basis.  Don't try to convince me that eating animal fat makes you fat, while you stuff yourself with vegan bread made with white flour and sugar, which most people now know are the true reasons for this country's epidemic of obesity.

Just keep it to yourself, and I'll keep enjoying my organic, grass-fed beef (or venison), bright orange egg yolks packed with Omega 3's from pastured hens, and creamy yellow whole raw milk from cows eating what they were made to eat (grass), ALONG with my fresh organic vegetables and locally grown ripe fruits.

Feel free to post your dissenting views below. :-)  Remember to check out Part 1 if you missed it. And check back next week for Part 3 in which I will discuss the impact on the environment of raising food for a strictly plant-derived diet, without the input of animals, and wrap up with a few concluding remarks.

Why I'm Not A Vegan - Part 1

I've been into health - eating healthy, choosing healthy foods, staying healthy via natural means - etc. for many years. From time to time, a well-meaning vegetarian or vegan friend will ask me why I'm not a vegan, as it IS the only way to true health - according to some. I disagree, and the reasons I am not a vegan, and probably never will be, are many and varied. For those that may wonder, here are the three main reasons why I don't believe veganism is the way to go. (Note: much of my studies over a number of years have led me to these conclusions. A couple of my favorite well-researched resources are pictured in this post, and you can find links to these and other sources listed below.)

Reason #1: It's Not Healthy.

Cover of Nutrition and Physical Degeneration

Okay, I'm going to get yelled at for this one I'm sure. :-)  But in all honesty, I do believe that diets free of all animal products are unbalanced. Those on a vegan or strictly vegetarian diet for a long period of time must do a lot of planning and supplementing to be sure they are getting enough of a number of necessary nutrients.

Protein: This is probably the most obvious one, but there are a number of non-animal-based protein sources. Beans, soy products, and even some greens like kale and parsley are all high in protein. However, note that none of these is a complete protein source - for that, you need animal products, such as whole eggs. Also, I am not a big fan of processed soy products (or any highly processed food, for that matter, which I'll get into in a bit) - I don't think they're particularly healthy, and although there are some cultures one can point out that eat a lot of soy, it's either fresh soy beans (edamame) or fermented foods, which makes digestion easier on the body, and also introduces some helpful bacteria.

Vitamin D: It's hard to find vegetarian forms of this essential vitamin, but of course there's always the sun! Those who are vegetarian or vegan would do well to make sure they spend enough time daily in the sun (without sunscreen, and with minimal clothing) to build up their stores of Vitamin D. Deficiencies in this vitamin have recently been linked to everything from colds and flu, to osteoporosis, to cancer. It may be the most important vitamin there is for the health of your immune system - and a large percentage of the population is very deficient - even among those who eat meat. Avoiding animal products entirely just takes a further toll.

Vitamin B-12:  This one is imperative for muscle growth and health, and especially for that all-important muscle - your heart! Sorry - there are currently no known plant-based sources of this vitamin. I'm not sure if there's a synthetic version, but if so, I'm sure it's not as well absorbed or used by the body as the natural form. This is probably the most scary and wide-spread deficiency among vegans.

Cover via Amazon

Fat: Last but not least, this one is also important, despite our anti-fat bias here in the U.S.. Yes, there are plenty of plant-based fats available. HOWEVER, the healthiness of these fats is debatable at best. Some are certainly good - for example, olive oil, wheat germ oil, and various nuts and their oils. You do have to take the processing into account though. Highly processed oils such as corn oil, safflower oil, and rapeseed oil (also known as canola) are the OPPOSITE of healthy. Some of them are basically a few molecules away from plastic - which is why in some health journals you may see them called "plastic fats". Since all of your cell walls, and a large percentage of your brain, are made from fat, do you really want to be consuming these weird, unnatural substances instead of natural fats? Plus you are extracting them and separating them from the nutrients in the food that they were made in - and any time you do this you're leaving out a lot of the good stuff that helps them to be digested and used by the body.

Animal fats on the other hand can be easily consumed with a minimum of processing - often simply as part of the whole food that they come from. They often contain important stuff like Vitamin D, Vitamin B-12, and Omega-3 fatty acids. And they're natural. The fat in your body isn't canola oil - it's animal fat!! Doesn't it make sense that your body would  best assimilate and process the fat that is closest to its own type?   (And no, eating animal fat - at least in moderation - doesn't make you fat - contrary to common "wisdom." Dietary fat is mostly burned for fuel - not stored as fat in the body. Excess carbs are what is stored as fat. Just ask any conventional farmer why they feed their animals grain - because it makes them fatter! But that's a topic for another post. :-) )

Bottom Line: If you have to pop a bunch of pills and supplements to make up for essential nutrients that are lacking in your diet, you're eating an unbalanced diet - and that applies whether you're a vegan, a vegetarian, or an omnivore (and yes, many meat-eaters are unhealthy and deficient in a number of things as well, due to not eating enough plant-based foods - I do want to be fair here). But that's a big reason why I don't think a strictly vegan diet is natural or healthy - if you weren't meant to eat animal products, your body wouldn't need nutrients that are only (or mostly) found in those types of food. Period. (More on the "not natural" vein in Reason #3.)

Agree? Disagree? Want to debate the issue?  Feel free to comment below!

And if this post makes you mad, wait 'til next week for Part 2/Reason 2: "It's Hypocritical." You'll love it!  :-)


Sources & Related Resources:
Nutrition and Physical Degeneration
Real Food: What to Eat and Why
Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats
Former Vegan Reconsiders - Blog Post
Deep Nutrition: Why Your Genes Need Traditional Food
Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life
The Meat Fix: How a Lifetime of Healthy Living Nearly Killed Me!
Ignore the Awkward.: How the Cholesterol Myths Are Kept Alive
The Great Cholesterol Con

Recipe - Vegan Cornbread

If you're looking for vegan recipe ideas, here's a delicious idea for cornbread. This goes great with the Vegan Cream of Broccoli Soup recipe from Wednesday, or try it with vegetarian chili for a tasty bowl of comfort food!

Vegan Cornbread

 (Photo credit: Wikipedia)

Ingredients:

1 ½ cups soy milk (unsweetened)
1 cup unbleached all-purpose pastry flour
1 ½ tbsp white wine vinegar
1 cup cornmeal
2 tbsp honey
3/4 tsp salt
1 tsp baking powder
½ tsp baking soda
2 tbsp vegetable oil

Instructions:

• Preheat oven to 425°Fahrenheit and lightly grease a 9" square baking dish.
• In a small bowl, combine vinegar and soy milk and allow to sit for a few minutes. 
• Meanwhile, sift flour into a medium-size mixing bowl and add the rest of the dry ingredients. Add the soy milk/vinegar mixture and the oil and combine until just blended.
• Spoon the dough into the baking dish and bake in the oven for about 30 minutes or until cooked through. 
• Serve with soup or chili!

Recipe - Vegan Cream of Broccoli Soup

If you're trying to maintain a vegan diet or avoid animal products, this soup offers lots of healthy veggies, along with the rich creamy taste you're craving. If you're like me and don't like the taste of soymilk, or are allergic to or avoiding soy products, you can also substitute coconut milk for a tropical creamy flavor.

Vegan Cream of Broccoli Soup
(Serves about 5 - 7)

(Photo credit: Wikipedia)

Ingredients:

1 lb broccoli, cut into florets, stalk cut into chunks
1 onion, chopped
1 garlic clove, crushed
2 cups vegetable stock
2 ½ cups soy milk (or coconut milk)
1 tbsp soy sauce
¼ cup all-purpose flour
Salt and pepper to taste
Fresh basil leaves, torn
Handful of almond slivers, toasted

Instructions:

• In a large saucepan, combine the broccoli, onion, garlic and stock and bring to a boil. Reduce heat and simmer for about 15 minutes or until the broccoli is tender. Season well. 
• Place soup into a food processor and add the flour. Blend until smooth then return to the saucepan. 
• Stir in the soy milk and soy sauce and heat gently until the soup thickens. Adjust seasoning.
•  Sprinkle with basil leaves and toasted almond slivers and serve immediately with fresh cornbread. (See Friday's post for this recipe!)

Going Vegan or Vegetarian? Make Sure You Get These Essential Nutrients

Veganism seems to be all the rage these days, but how healthy is it, really? I recently read a very interesting article by a former vegan, and feel even more comfortable with my decision to continue including animal products in my diet. However, many people could benefit from a short stint without meat, and many cleansing diets require you to avoid animal products for a certain amount of time, so even if you're not a die-hard vegan, you may have some questions about this lifestyle. If you are considering switching to a vegan or vegetarian diet, you may be concerned about getting everything you need to stay healthy.  While there are a lot of essential vitamins and minerals in animal products, these vital nutrients are available in vegan diets as well.  For many people, there’s no need to take extra supplements everyday; simply eat the right foods to provide you with a healthy, well-rounded diet.  (Keep in mind these suggestions may not be appropriate for everyone, as every body is different. Before undertaking a major dietary change, it's a good idea to consult with an experienced nutritionist who is well educated in both vegetarian and traditional diets.)

"V" icon as as symbol for vegetarianism/veganism. (Photo credit: Wikipedia)

Here are some of the major nutrients a vegan diet might be missing and non-animal sources for them. 

* Iron.  It is especially important to get iron in your diet if you are a menstruating woman, because it is often lost during your period.  There are many options for getting iron including sea vegetables, legumes, soy, raisins, figs, and broccoli.  You may also consider eating a fortified breakfast cereal; these have extra iron added.  You should also be sure to get adequate vitamin C so the iron is absorbed.

* Calcium.  Contrary to what the dairy industry wants you to believe, you do not have to drink milk to get enough calcium in your diet.  Many green leafy vegetables are great sources of calcium.  Soy products, such as fortified soy milk and tofu, are good calcium sources as well.  You can also find orange juice on the market that has added calcium.

* Protein.  While meat and eggs are the best way to get protein, you can still build strong muscles by finding protein in other foods.  Soy products, nuts and nut butter, seeds, beans, grains, and vegetables all contain protein.  You should eat a variety of these foods for optimum health.

* Vitamin D.  This nutrient is essential for proper absorption of calcium, and it's one nutrient often sorely lacking in a vegan diet.  The best way to get it without drinking milk is from good old sunshine.  You don’t need to go tanning, just take a daily walk or do some reading outdoors.  If you don’t want to go to a tanning salon during the winter, you can try some fortified soy milk or breakfast cereals. 

Vitamin B12 Gummies. (Photo credit: icethim)

* Vitamin B12.  This is one of the harder nutrients to get in a vegan diet because there are no non-animal natural sources - and it is essential for good health.  Fortified soy milk and cereals have added B12, but you may still need a daily supplement in this case. (As noted in the article referenced above, some people will not absorb B12 well from supplement sources. A simple blood test will tell you if you are deficient. if you are not absorbing supplemental B12, a strictly vegan diet may not be right for you, as deficiency in this vitamin can cause serious health problems.)

* Zinc.  This nutrient is usually found in milk products, but is also available from soy products, dried beans, and nuts.  You can also find zinc in fortified breakfast cereals.

Remember, while you can get nutrients from supplements, fortified cereals, and other unnatural sources; the best and healthiest way to get nutrients is naturally.  Try to incorporate as many natural nutrient sources as you can into your diet for a healthy animal product free life.  And remember, if you begin experiencing health problems after being vegan for a period of time, it's okay to include a few animal products here and there! Not everyone can thrive on a solely plant-based diet.

Vegan vs. Vegetarian?

I'm not a vegetarian, but I do try to eat meatless at least a couple of days per week, as I don't believe meat is supposed to comprise a huge portion of the human diet. As you probably know already, I believe if you want to eat meat, for health and other reasons, the only way to go is locally-raised organic meats. Nonetheless, I realize that some readers of this blog are vegetarian, and therefore I do try to include meatless recipes, as well as occasional tips on substitutions for meat in certain recipes. However, some may be wondering exactly what qualifies as "vegetarian" versus "vegan", etc. Hopefully this article will help clear up some of these terms.

Image via WikipediaIf you recently started reading about vegetarian diets, you have probably read all sorts of strange vegetarian terms and categories like "vegan," "ovo-lacto vegetarian," and "semi-vegetarian." You probably wondered what the big deal was. Afterall, what is so conceptually tough about not eating meat? Is it really that complicated?

And you were right!

The distinctions between these sub-categories of  vegetarian are actually small, but each is very important to members who belong to the groups. For them, these distinctions aren’t arbitrary lines; they are important dietary or ethical decisions.

Let’s take a look at some of these groups:

VEGETARIAN:
Vegetarian is a blanket term used to describe a person who does not consume meat, poultry, fish, or seafood. This grouping includes vegans and the various sub-categories of vegetarian; however, it generally implies someone who has less dietary restrictions than a vegan.

SEMI-VEGETARIAN:
The term semi-vegetarian is usually used to describe someone who is not actually a vegetarian. Semi-vegetarian generally implies someone who only eats meat occasionally or doesn’t eat meat, but eats poultry and fish.

OVO-LACTO-VEGETARIAN:
Ovo-lacto vegetarians are vegetarians who do not consume meat, poultry, fish, and seafood, but do consume eggs and milk. This is the largest group of vegetarians.

OVO-VEGETARIAN:
Ovo-vegetarian is a term used to describe someone who would be a vegan if they did not consume eggs.

Image via WikipediaLACTO-VEGETARIAN:
Lacto-vegetarian is a term used to describe someone who would be a vegan if they did not consume milk.

VEGAN:
Vegan is the strictest sub-category of vegetarians. Vegans do not consume any animal products or byproducts. Some even go as far as not consuming honey and yeast. Others do not wear any clothing made from animal products (leather, wool, or even silk).

Take some time to figure out what group you will belong to if you are considering becoming a vegetarian. You will want to consider both dietary and ethical reasons for choosing this lifestyle. And remember, as the picture above demonstrates nicely, you can still enjoy delicious meals without eating meat!

A Few Good Vegan & Vegetarian Cookbooks: