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Cartoon of Doctor weighting his patient; " No, it's not water, you seem to be retaining food".

VEGETARIAN FOOD GROUPS:


  •  Veganism: 0% consuming of animal products.

  •  Vegetarianism: Refers to the consuming of animal products, like eggs and dairy without the consuming of the  animal itself​.
  •  Semi-vegetarian; Refers to those who consume the flesh of the animal and the products derived from them once a week or less. 
  •  Pesco-vegetarian; Refers to the individuals that consume only fish and other sea products.


VEGETARIAN SAMPLE MEAL


Breakfast

  • Protein and Fruits shake (Whey, rice, hemp etc).
  • Oatmeal bowl with strawberries and blueberries. 


Lunch

  • Lentil soup.
  • Brown  rice,
  • Mix salad with Cauliflower tarts. 


Dinner

  • Spaghetti squash noodles and tofu meatballs. 
  • Mix Spring Salad

 ​​​​"Eating animals is a different nutritional experience from eating plants" explains Dr. T. Campbell in his book The China study, the most comprehensive nutritional study ever conducted. For a food chemical to be considered an essential nutrient, he explains, it must meet two requirements; the chemical is necessary for healthy human functioning, and the chemical must be something the body cannot produce on its own.​​


 

THE MEAT MYTH

Ever since the discovery of this chemical in 1839, the story of protein seems to be "part science, part culture." In the 19th century, 
if you were rich, you ate meat, and if you were poor, you ate plant - based foods.  Unfortunately for the environment, and for us, this connection has stayed. 

According to the American Dietetic Association, "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases."

 VEGANISM

Veganism rather than a diet is a movement. A subculture that completely avoids all products that are derived from animals. ​The vegan advocates do not purchase clothing that is made of animals such as leather, fur, silk or wool, nor products that have been tested on animals, including make-up.  Their primary purpose is to help restore balance in nature by protecting animals from cruelty and exploitation, and to improve their health from the negative health effects in the body from animal products. 

THE VEGETARIAN KITCHEN 

"Veganism is a very old concept. Pythagoras, the Greek poet, followed what we now call the vegan diet in 500bc.  

Around the same time, Buddha was also promoting a vegetarian lifestyle; as they advocated kindness to all species". 

 VEGETARIANISM & VEGANISM

VEGETARIANISM AND WEIGHT LOSS


When choosing vegetarianism for weight loss, the goal is to look for foods that are very high in nutrients and low in calories... Which magical food is that? The answer is simple. Vegetables! fibrous vegetables. These fibrous carbs can offer you satisfactory meals, and help you lose weight at the same time.

The Science of Plant-base-food 

Table extracted from the China Study, The most comprehensive study in Nutrition ever conducted, by Dr Collin Campbell. 2007

Relative to total caloric intake, only 5-6% dietary protein is required to replace the protein regularly excreted by the body. About 9-10% is recommended for the past 15 years to be assured that most people at least get their 5-6% requirements. We all exceed these recommendations with an average of 11-21%. And more than 21% for those that pump iron.

Considering the Scientific evidence of the china study, it was concluded that dietary protein within the range of about 10-20% is associated with a broad array of health problems, especially when most of the protein is from animal sources. 



“International comparisons between countries show that populations subsisting on traditional plant-based diets have less heart disease.

That’s the diet, science, has found to be consistent with the greatest health and the lowest incidence of heart disease, cancer, obesity, and many other Western diseases” ​​​​​

~ T. Collin. Author of the China Study~

 ​​There are four nutrients in animal products that plant-based foods do not have: Cholesterol, Vitamin A, D, and B-12.​ 


Three of these are nonessential nutrients:


Cholesterol a component of animal-based food that is nonexistent in plant- based foods.  Our bodies can make all that we require (300 mg recommended daily limit (1 egg= 200 mg)).
Vitamin Acan be made by our bodies from beta-carotene (colored red-orange pigment abundant in plants and fruits).
Vitamin Dcan be readily made by our bodies simply by exposing our skin to about fifteen minutes of sunshine every couple of days. 
B-12 is more complex to supply, explains Dr. Collin, because it is made by microorganisms found in the soil, and by microorganisms in the intestines of animals (including our own). But, the amount made in our intestines is not adequately absorbed by our body. So it is recommended that we consume B-12 in our food.

​​​​
"When we feed ourselves in a way that promotes the best health for the human body, we are also promoting the best health for the planet"

To eat, or not to eat meat: that is the question!


The answer to this question differs in each one of us. This strange "hippy" concept for some, is rationalized according to our conditioning, our culture, and our food resources. 

The American diet and the diet of most westernized countries consist:
10% of plant products 
40% of Calories from animals products 
50% of processed foods. ​​

Regardless of the opinion we might have, nowadays, plant-based eating is recognized as not only nutritionally sufficient but also as a way to reduce the risk for many chronic illnesses.​



Produced by the National Institutes of Health (NIH) and the World Health Organization (WHO) published in 1999

Lots of people think that a vegetarian diet consists of mere leaves of plants. Or they tend to relate the term to the typical, boring, lettuce and tomato salad. But the vegetarian kitchen keeps evolving from simple salads to gourmet foods.

Their dishes are full of flavors, aromas, and textures, and can easily be compared to any of the dishes of fine cuisine.


In this collection of my favorite recipes, I'm including recipes from around the world; Italian, French, Middle East, Thai, Japanese, Chinese, etc... as all these cultures have a delicious plant-based food worth exploring. Hope you enjoy them. 

  

   YOGA-YIN RETREAT

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