tag:blogger.com,1999:blog-72207375533810919622024-03-13T21:06:07.038-07:00The Vegan Dietitian<br><br>VIRGINIA MESSINA, MPH, RD <br><br>
Thoughts On Being Vegan: A Dietitian's ViewpointGinny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.comBlogger110125tag:blogger.com,1999:blog-7220737553381091962.post-1139332585125039472010-08-06T12:30:00.000-07:002010-08-06T12:30:20.206-07:007 Ways to Encourage and Support New VegansGoing vegan <a href="http://veggiedietitian.blogspot.com/2010/06/is-it-easy-to-be-vegan.html">isn't always easy</a> for everyone. And clearly some people have trouble sticking with veganism for the long haul. So finding the best ways to support new and potential vegans is an important part of advocacy. Unfortunately, new vegans sometimes say that they feel discouraged and alienated by some messages they hear from vegan activists. Based on the comments I hear fairly often, here are a few ideas on what we might do to make it easier for others to go (and stay) vegan.<br />
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<strong>Be flexible about the transition</strong>. There is no “right” way to go vegan. Some people drop every animal product from their lifestyle overnight, which is great. But for most, it’s a process and we would do well to support people no matter how they choose to approach veganism. They might appreciate knowing which steps can have the biggest impact on reducing animal use, or they might want to start with what feels doable for them and their families. It doesn’t matter whether they give up particular groups of food one at a time, or just start adding more vegan meals to their menus. There are no rules on how to go vegan. <br />
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<strong>Focus on things that matter</strong>. Avoiding additives like <em>sodium stearoyl lactylate</em> because it might <em>possibly </em>be animal derived doesn’t reduce animal suffering or further the cause of animal rights. Most of the tiny animal ingredients in foods are cheap byproducts of factory farming. When factory farming goes away, so will these products. The energy and time that go into researching, creating and sharing long laborious lists of non-vegan ingredients is kind of mind-boggling when you consider that their overall effect is more likely to be harmful than helpful. If anything, they add a layer of (unnecessary) complexity to going vegan and reinforce negative beliefs about the difficulty of being vegan. I know that some people like these lists because it is personally important to them to avoid every possible animal ingredient. But is it worth doing something that makes us feel good if it is counter-productive to outreach efforts? <br />
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<strong>Promote veganism—not unnecessarily restrictive diets</strong>. I’ve said it before and I’m sure I’ll say it many more times: Advocating diets that incorporate unnecessary nutrition-related restrictions makes it harder for people to go vegan. That goes for fatfree, soy-free, and raw foods diets. Sometimes these variations on veganism are perceived as steps in the same dietary evolution. They aren’t. Veganism is an ethical choice and it’s a diet that is healthful and appropriate at all stages of the lifecycle. Raw foodism is a fad diet that is appropriate only for adults and is based on shaky scientific principles at best. Fatfree veganism is a therapeutic diet for adults with health problems—and as I’ve noted before, it’s <a href="http://veggiedietitian.blogspot.com/2010/03/more-on-low-fat-diets-and-update-on.html">not necessarily the ideal approach. </a><br />
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<strong>Let vegan diets be fun</strong>. One vegan recently commented to me that she couldn’t understand how anyone would need to eat more than beans and rice for dinner. But whether or not it makes sense to <em>us</em>, the truth is that most Americans—who are used to chowing down on fried chicken and pork chops—may not find beans and rice to be all that satisfying. If you don’t like to cook or don’t have a lot of time, or find meals without meat to be extremely unsatisfying, or have picky kids to satisfy, then processed foods like veggie burgers, pasta sauce, Daiya cheese, and store-bought cookies can make it a whole lot easier and satisfying to be vegan. <br />
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<strong>Be tolerant when people fall short</strong>. People slip up; let’s cut them a break. And life and relationships are complicated. Some vegans may make choices that don’t seem vegan to others—accepting a nonvegan gift from a beloved older family member, or letting a child go to a nonvegan birthday party. Policing others’ behavior and making judgments about who is <em>really</em> vegan alienates people who are trying to do the right thing and attempting to make a difference. No one is 100% vegan. Most of us knowingly use products—like books that are bound with animal-derived glue—that we technically could do without, even though it would be extremely difficult. So when people say that veganism is “absolute,” they usually mean it’s absolute the way <em>they </em>define it. <br />
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<strong>Be honest about nutrition</strong>. It’s pretty unlikely that a vegan diet is the only healthy way to eat and we will always get backed into a corner if we say that it is. Likewise, some nutrients are harder to come by on a vegan diet. If we dismiss nutrition issues, we run the risk that some vegans won’t thrive, which is bad for them and bad for veganism. Using bad science to prop up outdated views about vegan nutrition will not, in the long run, produce a positive outcome. The same is true for pretending that there are reasons other than animal rights and animal suffering for going vegan. <br />
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<strong>Don’t make promises you can’t keep</strong>. People switching from a typical unhealthy American diet to a healthful vegan eating pattern are likely to experience some improvements in health. But those who are already eating a relatively healthful plant-based omnivore diet may not. The idea that going vegan will produce a better complexion, more energy, protection from cancer, and a sense of “well-being” is pretty farfetched. If you make promises to someone about the health benefits of vegan diet and they don’t pan out, then your argument for veganism has failed. What we <em>can</em> guarantee is that every step a person takes toward veganism reduces suffering and brings us closer to the end of animal use. That’s a promise we can keep!Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com1tag:blogger.com,1999:blog-7220737553381091962.post-7406985788850060632010-07-26T13:07:00.000-07:002010-07-26T13:07:34.986-07:00Vitamin B12 Supplements: How Much is Enough?In a new study from the United Kingdom, researchers found that more than half of vegan men were deficient in vitamin B12 based on their serum levels. The findings are part of the EPIC-Oxford study and will be published in the <em>European Journal of Clinical Nutrition</em>. <br />
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The researchers looked at diets and serum levels of B12 in 226 omnivores, 231 vegetarians and 232 vegans. Mean serum B12 levels in vegans were 33% lower than in the vegetarians and 57% percent lower than in the omnivores.<br />
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In addition, the vegans had much higher serum levels of folate—not surprising since vegan diets are typically high in this nutrient. Since folate can mask B12-deficiency anemia, there are concerns about diets that are low in B12 and high in folate. <br />
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One especially unfortunate finding: Only 19% of the vegan men said they took vitamin B12 supplements. And surprisingly, their serum levels of vitamin B12 were no higher than those of vegan men who didn’t take supplements. <br />
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Why are some vegans not getting adequate vitamin B12? Most likely there continues to be some reluctance among vegans regarding B12 supplements. But there is also an ongoing problem of inadequate advice within the vegan community. According to the EPIC-Oxford researchers, “[…] it may be necessary to improve the understanding of the need to regularly consume supplements containing adequate amounts of the active form of vitamin B12.” <br />
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Although<a href="http://veganhealth.org/articles/everyvegan#endor"> most vegan advocates</a>, especially within the animal rights community, provide good information about vitamin B12 nutrition, there are still some popular sources of information that fall short. For example, the book <em>The China Study</em>, offers up this advice “If you do not eat any animal products for three years or more, or are pregnant or breastfeeding, you should <em>consider taking a small B12 supplement on occasion.</em>” (Emphasis added) Other equally popular vegan advocates have suggested that a B12 supplement isn’t necessary until after three years on a vegan diet and that, at that point, a small supplement will do. <br />
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But does the average vegan start out with a 3-year supply of vitamin B12? Those who were eating a lacto-ovo vegetarian diet or a “flexitarian” type of diet before going vegan could very well have much smaller stores of B12. And research suggests that blood levels can decline fairly rapidly in just months when B12 intake is low. Furthermore, if you wait until stores are depleted and blood levels have dropped, it is unlikely that a “small” and “occasional” supplement is going to restore B12 to healthful levels. <br />
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Taking a B12 supplement is the easiest thing in the world. It doesn’t make sense to wait until stores diminish or you are approaching deficiency before you start to supplement. And it certainly is not good vegan advocacy to promote inadequate advice about vitamin B12. <br />
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From the day you go vegan, you should begin to supplement with vitamin B12 or use a variety of fortified foods. Absorption of B12 drops dramatically as the dose goes up, so if you are supplementing just once a day, you need a fairly high amount—at least 10 ug per day. (If you have been vegan for a while and haven’t been supplementing, you may need much more.) It’s important to choose a supplement that can be chewed or allowed to dissolve beneath the tongue. <br />
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And when new (or experienced) vegans ask about vitamin B12, <a href="http://www.veganhealth.org/b12/rec">veganhealth</a> remains the best and most reliable source of information.Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com24tag:blogger.com,1999:blog-7220737553381091962.post-66630411747582906172010-06-30T13:37:00.000-07:002010-06-30T14:09:19.502-07:00Praise for Animal Agriculture…from a Vegan?In case you missed it, vegan dietitian Ryan Andrews posted a blog entry last week about his recent <a href="http://www.precisionnutrition.com/cattle-feedlot-visit">visit to a feedlot</a>. Ryan was given a personal tour of the facility which employs between 8 and 13 employees to care for 22,000 steers and heifers. <br />
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The write-up of his experience was so positive that it has been linked to by Beef Daily, Advocates for Agriculture, Cattle Network, the Center for Consumer Freedom, and dozens of other individuals and organizations who stand firmly against animal rights and welfare. It’s even been reprinted in the discussion forum of trapperman.com –a site devoted to trapping of fur animals. <br />
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A few days ago, Ryan posted a <a href="http://www.precisionnutrition.com/ryan-andrews-feedlot-response">public response</a> to the many emails he’s been receiving—positive comments from the agriculture people and negative ones from animal advocates. In responding, he backpedaled a little bit, acknowledging that as an invited and expected guest, what he saw may not actually reflect usual conditions in feedlots. He also shared some resources that make a strong case for veganism. <br />
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But that doesn't change the fact that the article makes this outrageous claim: "From a profit standpoint, if animals aren’t comfortable, they aren’t going to eat. If they don’t eat, they don’t grow. If they don’t grow, they won’t be much use to the dude wanting to buy a big steak." <br />
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Since all farmed animals must eat in order to produce, what Ryan is essentially saying is that all factory farmed animals--including hens in battery cages and veal calves in crates--are "comfortable."<br />
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But, although he insists that he did not write the article to undermine the work of animal advocates, the feedlot article does just that. The fact that it has been so widely embraced by the animal agriculture community makes that clear. And curiously, despite this proof that the article is viewed as overwhelmingly supportive of animal agriculture, it hasn’t been removed from the website. <br />
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Several knowledgeable responses to the article provide some important and helpful perspective. I recommend reading Tracy Habenicht’s post on her <a href="http://diggingthroughthedirt.blogspot.com/2010/06/vegan-who-promotes-animal-ag.html">Digging Through the Dirt</a> blog (which is where I first heard about the feedlot article) and Erik Marcus’ response on <a href="http://www.vegan.com/blog/2010/06/29/cattle-feedlots-are-like-a-holiday-inn/">Vegan.com</a>.<br />
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I also found this <a href="http://enviroethics.blogspot.com/2010/06/bad-article-on-feedlots-with-twist.html">excellent analysis</a> of both the language and facts in Ryan’s article from blogger Joshua Stark, who is not a vegan. (Be sure to read the comments on both Tracy’s and Joshua’s posts, too.)Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com4tag:blogger.com,1999:blog-7220737553381091962.post-31627060214535478822010-06-21T13:53:00.000-07:002010-06-24T14:04:30.500-07:00Is it Easy to be Vegan?I was watching the video in which Ellen Degeneres describes her reasons for being vegan. Since a number of articles have put the spotlight on the health aspects of Ellen’s diet, it was nice to hear her talk about ethics and animals as her sole reason for choosing veganism. But, at the end of the interview, she uses the dreaded H word—saying that it is “hard,” and “takes a major shift” in one’s life to forego all animal products. <br />
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Around the internet, there is often discussion about whether it is okay to <em>ever</em> admit that being vegan can be “hard.” After all, most people are already convinced that a vegan diet is difficult deprivation; we don’t need to reinforce that belief. <br />
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But people who perceive barriers to going vegan need to have their concerns acknowledged, not dismissed. Here’s the thing: Giving up whole categories of food that you love and that are familiar and that you know how to prepare and that have always been a part of your family and social celebrations is not necessarily easy. At least not for everyone. <br />
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Depending on where you live and what your social circle is like, being vegan can feel isolating. Traveling can be a challenge. Feeding picky-eater kids can be a trial for newly-vegan parents. Most of us have been in situations where we are forced to choose between betraying our commitment to veganism and hurting someone’s feelings. There is nothing easy about that. We need to be willing to admit that these issues exist if we want to have any credibility as vegan educators. <br />
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The idea isn’t to <em>reinforce</em> concerns and pre-conceived ideas about veganism, but to recognize them, and then help people find ways to work through them. That’s what nutrition counselors do; we identify the right starting point for working with an individual and try to find that perfect balance that lets us motivate (and educate) people while still being sympathetic to fears, weaknesses, and legitimate hurdles. In nutrition counseling and public health education, we would get absolutely nowhere by refusing to admit that challenges and barriers exist, and I think the same is true for vegan outreach.<br />
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I’m surprised at how often omni friends tell me that they can’t go vegan—or vegetarian—because they “really like meat.” Somehow they must think that veganism is doable only for a certain group of people—those who find it easy to give up meat, dairy and eggs. That suggests that sharing our own struggles in going—and staying—vegan can actually be reassuring to others. Hearing that we faced barriers, but still successfully went vegan, can help newbies realize that they can do it to. Saying “oh no, I just went vegan overnight and never looked back,” might make them think that since they aren’t like us (ie, a superhuman who effortlessly accomplishes any and all lifestyle changes), maybe they just aren’t cut out to be vegan. So being able to say, “yes, it’s sometimes difficult for me,” can ultimately make us better, not worse, advocates. <br />
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Here is Ellen’s interview in case you haven’t seen it.<br />
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<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/UeSA2j4oiDA&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/UeSA2j4oiDA&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com10tag:blogger.com,1999:blog-7220737553381091962.post-57742090914477563492010-06-03T12:40:00.000-07:002010-06-24T14:04:43.038-07:00Ex-Vegans, Happiness and Vitamin B12People abandon plant-based eating for any number of reasons, but it’s often because they didn’t feel well as vegans. Some are so convinced that their former diet was damaging to their health that they even become activists against veganism. <br />
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If you poke around the internet and read stories of ex-vegans, it becomes pretty clear that at least some of them never wholeheartedly embraced the principles of vegan lifestyle to begin with. In <a href="http://huntgatherlove.com/content/let-them-eat-meat">one interview</a>, Rhys Southan, an ex-vegan who<a href="http://www.letthemeatmeat.com/"> blogs</a> about veganism, said, “I've come to appreciate ethics as one possible ingredient in a meal, but not a mandatory one.” <br />
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Other ex-vegans might believe that, animal suffering notwithstanding, the personal sacrifice involved in being vegan is just not worth it. Ex-vegan Pamela Wilson <a href="http://thisfieldisrequired.com/2009/10/15/why-being-vegan-can-be-bad-for-you/">writes on her blog</a>: “I found the vegan lifestyle, with its emphasis on purity from animal products, emotionally and socially taxing in a way that was incompatible with my maximal well-being in the long term." <br />
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Quite a few ex-vegans seem to buy into myths about protein and fats—the type of myths that make it impossible for them to believe that a diet free of animal foods can support health. They expect to feel unhealthy and so they do. They also confuse food cravings with nutrient or dietary needs. Health beliefs can have a powerful placebo effect which helps explain why some people feel instantly better when they adopt a vegan diet and some feel instantly worse. <br />
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A recurring theme among ex-vegans is that they often felt depressed and their thinking was “fuzzy” when they ate a diet free of all animal foods. Some attribute this to a lack of EPA and DHA (the omega-3 fats in fish oils), among other things. But a study comparing <a href="http://7thspace.com/headlines/346389/vegetarian_diets_are_associated_with_healthy_mood_states_a_cross_sectional_study_in_seventh_day_adventist_adults.html">mood among vegetarians and omnivores</a> showed better scores for the vegetarians despite their lower intakes of EPA and DHA. (And even if EPA and DHA are an issue, there are vegan sources of these fats now.) Others suggest that vegans don't get enough saturated fat in their diet for proper brain function. There is no dietary requirement for saturated fat, though, since the body can make all it needs from unsaturated fats. <br />
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Diet can affect mood, but that doesn’t mean it is always the culprit. For one thing, mood may simply change over time for a host of reasons. A new study published in the Proceedings of the National Academy of Sciences suggests that<a href="http://www.pnas.org/content/early/2010/05/04/1003744107.abstract"> happiness in life follows a U-shaped curve</a>. That is, overall happiness declines as we head toward middle age and then starts climbing again well into our eighties. <br />
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It would be interesting to know if vegans are any more likely to be depressed than anyone else. Brain scans suggest that<a href="http://www.examiner.com/x-5670-Vegan-Examiner~y2010m6d1-Empathy-intelligence-and-the-vegetarian-brain"> vegans and vegetarians are more empathetic</a> than omnivores. Being empathetic isn’t necessarily always great for mental health. It can be painful to be especially sensitive to the plight of enslaved and abused animals. <br />
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But there are certainly dietary factors that can affect overall mood and plenty of things that we vegans can do to protect our mental and emotional health. I’ve written <a href="http://veggiedietitian.blogspot.com/2009/06/supplements-for-sad-vegans.html">here</a> about some of these. One of the most important factors is vitamin B12. Based on some recent research, Jack Norris has updated his recommendation for this nutrient. Take a look at <a href="http://jacknorrisrd.com/?p=1038">his post</a> and make sure you are getting enough B12—either from fortified foods or a chewable or sublingual supplement.Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com20tag:blogger.com,1999:blog-7220737553381091962.post-73075019190738034422010-05-21T10:53:00.000-07:002010-06-24T14:19:46.321-07:00Vegan Calcium Needs: Working Through the MythsQuite a few popular vegan websites and books make the claim that vegans don’t need as much calcium as omnivores. The theory dates to some interesting research from the early 1990s which found that hip fracture rates among different countries increased as per capita protein intake went up. <br />
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The observations were backed by decades of clinical studies, too. As far back as the 1920s, nutritionists were showing that feeding meat to subjects caused them to excrete more calcium in their urine. Theoretically, this is because protein has an acidifying effect on the blood. Calcium is leached from the bones as part of the process that neutralizes blood and restores its normal pH. <br />
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Calcium is released from the bones and excreted in the urine all of the time anyway; bones are dynamic and are constantly breaking down and rebuilding. That’s why we need to consume calcium even when bones aren’t growing. But anything that speeds up calcium loss—like a diet high in animal protein—might make it hard to consume enough dietary calcium to rebuild bones. <br />
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So, rather than a disease of calcium deficiency, it started to look like osteoporosis was a disease of excess—too much animal protein. And it seemed logical that vegans, who don’t consume any animal protein, would lose less calcium and therefore need less in their diet. <br />
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End of story? Well, unfortunately, not quite. <br />
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The studies comparing hip fracture rates among countries were ecological studies. They show interesting associations but, given the many variables among different countries and cultures, it’s hard to draw real conclusions. For example, Asians have a slightly different hip structure than other ethnic groups which makes it more resistant to fracture. That might explain why Asians have fewer hip fractures than westerners but have similar rates of spinal fractures and also similar bone density. <br />
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There are also geographic and cultural explanations for the differences in hip fracture rates. Falling is a big cause of hip fracture and for a number of reasons, Asians fall less often than Westerners. The comparison also doesn’t control for physical activity, which is very protective of bone health, or for childbearing. Women in some of the countries in the comparisons have many more pregnancies than westerners, and there is some evidence that pregnancy improves bone health (although not all studies agree about that). <br />
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Recent clinical trials have also cast doubt on the theory. It’s true that protein can increase bone turnover, but it also appears to increase calcium absorption from food. Some research suggests that the increased absorption could easily compensate for the calcium lost from the skeleton. A number of studies have shown that higher protein intake has a positive effect on bone health when calcium intake is adequate but not when calcium intake is low.<br />
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The research findings are not in 100% agreement but for the most part, they just aren’t supportive of a lower calcium recommendation for vegans. That can be kind of discouraging, I know, but vegans need to know where we really stand regarding calcium needs. It’s unfortunate that some activists continue to promote the myth of lower calcium needs as part of their argument for a plant-based diet. Does anyone actually believe that giving vegans inadequate information about calcium helps the cause of veganism and animal rights? <br />
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Admittedly, research aimed at identifying the optimal calcium intake for healthy bones is conflicting and confusing. And other aspects of diet that are also very important for bone health often get overlooked. (For example, a diet high in fruits and vegetables appears to be protective for bone health, and vegans may have the edge here.)<br />
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But while we may not know exactly how much calcium we need, there is currently no good evidence to suggest that vegans require less than anyone else. This is another situation where basing recommendations on outdated science and wishful thinking just isn’t fair to vegans. And that’s not fair to the animals who depend on us to show how healthy a vegan diet can be.Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com16tag:blogger.com,1999:blog-7220737553381091962.post-43075077993679853602010-05-19T13:03:00.000-07:002010-06-24T13:32:26.706-07:00The Quest for a Vegan Lemon Meringue PieI always find veganizing favorite recipes to be pretty fun and rewarding. But admittedly, some present more of a challenge than others. My nephew emailed me asking for advice on making lemon meringue pie. (Alas, he was seeking information for a friend; none of my nephews are vegan.) It was the meringue that had them stumped. <br />
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It stumped me, too, so I went straight to the source of information on all things vegan: my twitter friends. They are a brilliant bunch, I must say, and immediately provided me with some good leads. <br />
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Apparently there is a product made in New Zealand called Vegan Meringue Cookie Mix which is available from <a href="http://store.veganessentials.com/vegan-meringue-cookie-mix-by-angel-food-p2432.aspx">Vegan Essentials</a>. Well-known chef Bryanna Clark Grogan uses it in her lemon meringue pie and has a recipe on her <a href="http://veganfeastkitchen.blogspot.com/2009/06/vegan-lemon-meringue-pie.html">Vegan Feast Kitchen blog</a>. Bryanna adds something called Instant Clear Gel to the meringue mix--I would imagine it makes it fluffier. I don’t know if this is available in stores, but you can buy it on <a href="http://www.amazon.com/Instant-Clear-Jel-1-lb/dp/B00015UC52">amazon</a>. Hannah Kaminsky also gives the meringue cookie mix rave reviews on her <a href="http://bittersweetblog.wordpress.com/2008/09/11/mixing-up-meringue/">Bittersweet </a>blog. <br />
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This <a href="http://adirondackvegan.wordpress.com/2008/04/21/meringue-fantasy/">meringue recipe</a>, which doesn't use a mix, looks good, too. <br />
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A couple of non-traditionalists suggested skipping the meringue and using a <a href="http://www.recipezaar.com/recipe/Vegan-Lemon-Meringue-Pie-224359">tofu cream topping</a>. And someone else recommended making Lemon Mallow Pie (I like the sound of that!), by topping it with vegan marshmallows. I love <a href="http://store.veganessentials.com/dandies-air-puffed-vegan-marshmallows-by-chicago-soy-dairy-p2607.aspx">Dandies marshmallows</a> and think they would melt very nicely as a pie topping. (And if they don’t work out for the pie, you can just stick them on a fork and toast them over the stove--one of my favorite desserts.)<br />
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Finally, I found (and shamelessly copied below) a recipe from the discussion board on the <a href="http://www.theppk.com/">Post Punk Kitchen</a> site, which is a wealth of information. <br />
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Coincidently, I posted <a href="http://www.examiner.com/x-5670-Vegan-Examiner~y2010m5d18-Small-diet-changes-make-a-big-difference-for-animals">an article yesterday</a> on my examiner site about eliminating eggs and chickens from menus as an especially impactful first step toward going vegan. Even for those who aren't yet vegan, finding fun alternatives to especially egg-y recipes like lemon meringue pie can make a big difference for animals. If you have other ideas for vegan meringue, please share them in the comments section.<br />
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Here is the Post Punk Kitchen recipe. It uses agar, which is a sea vegetable that makes a great vegan gelatin. (Note: to the best of my knowledge, this is not Isa Chandra Moskowitz's recipe, even though the site is hers.)<br />
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<strong>Luscious Lemon Pie</strong><br />
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1 (9-inch) graham cracker crust<br />
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Filling:<br />
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1 pound medium-firm tofu<br />
1/4 cup sugar<br />
1/2 cup lemon juice<br />
2 tablespoons cornstarch<br />
Zest of 1 large lemon, grated, or 2 teaspoons lemon extract<br />
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Meringue topping:<br />
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1 1/3 teaspoons agar powder (or 1 1/3 tablespoons agar flakes) mixed with 1/4 cup cold water<br />
1/2 cup powdered egg replacer<br />
3/4 cup cold water<br />
1/2 cup sugar<br />
4 teaspoons pure vanilla extract<br />
1/2 teaspoon pure lemon extract<br />
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Preheat the oven to 350 F.<br />
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Combine the filling ingredients together in a blender or food processor until very smooth. Pour this into the crust, and bake for 35 minutes. Cool the pie on a rack, then refrigerate.<br />
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To make the meringue mix the agar and water in a small saucepan, and let set for about 5 minutes. Stir over medium heat until it simmers, then allow to simmer 1 minute.<br />
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In a deep, medium bowl, beat the egg replacer and 3/4 cup water with an electric or rotary egg beater until it resembles softly mounded egg whites. Beat in the sugar, vanilla, and lemon extract, then the cooked agar mixture. Beat well to distribute the agar evenly. When smooth and glossy, cool it in the refrigerator. It will firm up. Beat it again briefly, then pile the mixture around the edge of the pie, leaving the edge of the crust and the center showing. Make little peaks in the meringue with the back of the spoon. Refrigerate until ready to serve.Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com5tag:blogger.com,1999:blog-7220737553381091962.post-23468824170629979512010-05-10T15:12:00.000-07:002010-06-24T13:33:07.892-07:00Nuts and Heart-Healthy DietsI made a reference in my last post to the impressive amount of data on the health effects of nuts, especially regarding heart health. A new study on this topic was just published today in the journal Archives of Internal Medicine. The researchers—who are from Loma Linda University—pooled data from 25 previous studies, all randomized clinical trials. The effects on cholesterol levels from this one simple dietary change—eating more nuts—were impressive. The findings suggest that nuts can be a very valuable addition to lifestyle changes aimed at reducing heart disease. <br />
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You can read more about the study in my <a href="http://www.examiner.com/x-5670-Vegan-Examiner~y2010m5d10-More-evidence-that-nuts-protect-heart-health">vegan examiner column</a>.Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com1tag:blogger.com,1999:blog-7220737553381091962.post-87771375427880748922010-05-06T09:15:00.000-07:002010-06-24T13:33:40.999-07:00Reliable Nutrition Information for Vegans<span style="font-family: inherit;">There is tons of vegan nutrition information on the internet and a whole lot of it stands on pretty shaky ground. Last month I read an article—written for vegans—about tree nuts and their effects on health. The writer built what seemed like a rock solid case against consuming nuts by:</span><span style="font-family: inherit;"><br />
</span><br />
<ul><li><span style="font-family: inherit;">referencing some outdated science</span></li>
<li><span style="font-family: inherit;">misrepresenting the findings from one recent study, and </span></li>
<li><span style="font-family: inherit;">blatantly ignoring the rather impressive number of studies that have linked nuts to protection against chronic disease. </span></li>
</ul><br />
<span style="font-family: inherit;">The article had references and sounded authoritative and convincing—but it wasn’t even close to being a balanced perspective on the topic. </span><br />
<span style="font-family: inherit;"><br />
</span><br />
<span style="font-family: inherit;">The volume of data on any particular topic is enormous. For example, when I went into Pub Med (the database of published research articles) I found well over 2,000 studies on dietary aspects of nuts. It’s a safe bet that no matter what I wanted to say about nuts and health, I could find a study or two to support it. </span><br />
<span style="font-family: inherit;"><br />
</span><br />
<span style="font-family: inherit;">That’s because there are very few issues in nutrition where all of the studies are in agreement. Even where most of the research shows more or less the same thing, there will always be a few outliers—a few studies that, for whatever reason, come up with different results. So it’s easy to make any case you would like in nutrition by “selectively citing” the research. That is, choose the studies that support your theory and ignore the rest. </span><br />
<span style="font-family: inherit;"><br />
</span><br />
<span style="font-family: inherit;">As a result, it’s a waste of time to engage in “dueling study” debates. Nutrition theories are not built on a handful of studies, they are built on an analysis of all the research on a particular topic. And even then it can be difficult to draw solid conclusions. </span><br />
<span style="font-family: inherit;"><br />
</span><br />
<span style="font-family: inherit;">There are, of course, some things we can say about nutrition with certainty. For example, if you don’t have any vitamin C in your diet, it’s a safe bet that you’ll get scurvy and die. And, we have good evidence to suggest that diets containing lots of whole plant foods are beneficial. But when it comes to the details of eating for optimal health—beyond simply meeting nutrient needs—it’s a whole lot harder to be certain about recommendations. </span><br />
<span style="font-family: inherit;"><br />
</span><br />
<span style="font-family: inherit;">And that’s a problem, because most people who want to improve their health would like clear-cut advice about how to do it. Nobody wants to hear that most nutrition advice is not much more than a bunch of educated guesses. That’s why popular diet gurus and bestselling authors are almost always very authoritative-sounding and confidently exact in their recommendations. </span><br />
<span style="font-family: inherit;"><br />
</span><br />
<span style="font-family: inherit;">With so many different perspectives on these topics, it isn’t easy to know who or what you should believe. There are no foolproof ways to decide whether a resource or person is reliable, but it can help to ask a few questions: </span><br />
<span style="font-family: inherit;"><br />
</span><br />
<ul><li><span style="font-family: inherit;"><strong>Does this person promote one very precise eating pattern as the only healthful way to eat?</strong> The scientific literature is far too complex—and conflicting—at this point for anyone to know all the details of the one and only way to eat for good health. There is good evidence showing that a vegan diet is more healthful than the usual American eating pattern--but the science doesn't support the idea that it's the only or most healthful way to eat. </span></li>
</ul><span style="font-family: inherit;"><br />
</span><br />
<ul><li><span style="font-family: inherit;"><strong>Is the information all or nothing?</strong> From an ethical perspective, I’m pretty comfortable saying that meat, eggs and dairy should never be consumed. But it’s harder to make those 100 percent kinds of recommendations from a scientific standpoint. Likewise, we can say that people should minimize their intakes of refined foods, oils, sugar and caffeine—but there is no reason to believe that any single food is so bad that it should never be consumed. </span></li>
</ul><span style="font-family: inherit;"><br />
</span><br />
<ul><li><span style="font-family: inherit;"><strong>Is this person saying exactly what he or she was saying 10 or even 20 years ago?</strong> Big red flag! People talk about the fact that we nutritionists are always changing our minds. One day something is good for you and the next day it’s bad. It’s frustrating but the research is ever evolving and responsible nutritionists have to constantly reassess what we believe to be true. I give very different advice about vegan diets today than I did a decade or so ago. Anyone who doesn’t is not critically evaluating the nutrition research. </span></li>
</ul><span style="font-family: inherit;"><br />
</span><br />
<span style="font-family: inherit;">The easiest way to make sure you are getting solid and dependable information about vegan diets is to stick with sources that are well-regarded among vegan nutritionists. I highly recommend these two:</span><br />
<span style="font-family: inherit;"><br />
</span><br />
<a href="http://www.veganhealth.org/"><span style="font-family: inherit;">VeganHealth:</span></a><span style="font-family: inherit;"> This site, associated with Vegan Outreach, is constantly updated by Jack Norris, R.D. and, it is packed with information. (I would also recommend taking a look at his discussion of the different types of </span><a href="http://jacknorrisrd.com/?page_id=34"><span style="font-family: inherit;">studies used in nutrition research</span></a><span style="font-family: inherit;"> for a better understanding of why all research findings are not considered to be equally important.) </span><br />
<span style="font-family: inherit;"><br />
</span><br />
<a href="http://vrg.org/"><span style="font-family: inherit;">Vegetarian Resource Group</span></a><span style="font-family: inherit;">: Most of their nutrition material is written by Dr. Reed Mangels, RD and Dr. Suzanne Havala-Hobbs, R.D. and it’s always reliable. There is lots of practical advice here for families. Look at the nutrition part of their website and also be sure to read the Nutrition Hotline and Scientific Update sections of their Vegetarian Journal online. </span><br />
<span style="font-family: inherit;"><br />
</span><br />
<span style="font-family: inherit;">You can’t go wrong in using these resources to guide your food choices, and they are pretty much the only online information sources you need. And if you appreciate the availability of good vegan nutrition information, you can support these efforts by donating to </span><a href="http://www.veganoutreach.org/about/donate.html"><span style="font-family: inherit;">Vegan Outreach</span></a><span style="font-family: inherit;"> and </span><a href="https://www.givedirect.org/give/givefrm.asp?CID=1565"><span style="font-family: inherit;">Vegetarian Resource Group</span></a><span style="font-family: inherit;">.</span>Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com6tag:blogger.com,1999:blog-7220737553381091962.post-32770479720837236162010-03-30T13:13:00.000-07:002010-06-24T13:34:11.314-07:00More on Low-Fat Diets and an Update on Heart-Healthy FatsMy recent<a href="http://veggiedietitian.blogspot.com/2010/03/fat-in-vegan-diets-how-low-should-you.html"> post on low-fat vegan diets</a> inspired some good and thoughtful comments, which I really appreciate. Coincidently, just a few days after I posted, an important study was published that supported some of what I was saying. There are lots of studies to support the content of that post (I don’t make this stuff up; I swear) and the idea that eating some fat is good for you is hardly a new idea. But this was a particularly interesting bit of research coming just on the heels of the discussion here.<br />
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And so I wanted to talk about that study and also respond to some of the issues that were raised by my last post. Especially in regard to one comment which pointed out that the Ornish Program isn't going to stop working just because new research has been published. <br />
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That’s true. I’m not saying that the Ornish Program doesn’t work. I’m saying that, based on what we know about fat and heart disease, it is probably not the best approach. And more importantly, the reasons why it works most likely have nothing to do with the low-fat aspect of the diet. <br />
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In fact, the Ornish study didn’t prove anything about low-fat vegan diets at all. Aside from the fact that the diet isn’t vegan, the program is a comprehensive lifestyle makeover and it’s not possible to determine which aspects of the program were responsible for the benefits. For one thing, as soon as you add exercise into the mix, it becomes really difficult to give diet much credit—because exercise is probably far more important for reducing disease risk than any dietary change you can make. <br />
<br />
But even assuming that the benefits are all or mostly due to the diet used in the program, it doesn’t follow that you need to reduce all fats in order to reap those benefits. That’s because the various low-fat vegan diets that have been used to reverse heart disease have two important things in common: they are low in <em>saturated</em> fat and they produce weight loss. Both of these factors reduce heart disease. So if people in these studies are losing weight and eating less saturated fat, there is just no way we can say that it is the low <em>total fat</em> content of the diet that is responsible for their improved health. And, in fact, the research really does suggest otherwise.<br />
<br />
The new study that was published last week was a meta-analysis of randomized clinical trials (RCTs). (Not all studies carry the same weight in scientific research but RCTs are considered to be the gold standard.) The researchers, who are well-respected Harvard scientists, found that simply replacing saturated fat with polyunsaturated fat reduced coronary heart events (like heart attacks) by 19%. (And a reduction in heart attacks is a much more meaningful outcome that a reverse in atherosclerosis.) Not only that, but for every 5% increase in unsaturated fat consumed (as a replacement for saturated fat), heart disease risk went down by 10%. <br />
<br />
It’s fair to assume that people who also adopt a vegan diet (in addition to reducing saturated fat and increasing polyunsaturated fat) might have even better outcomes. Vegan diets have the added benefits of more fiber, antioxidants and other good things in plant foods. There is every reason to believe that a vegan diet based on whole plant foods, and including some good sources of unsaturated fat, is the best heart healthy way to eat. <br />
<br />
In a study published last year by Dr. David Jenkins, a vegan diet rich in plant protein and fats (43%!) produced a better blood cholesterol profile than a diet high in complex carbohydrates and it was just as effective for weight loss. The subjects also found it more satisfying. These are just a couple of the studies that make the case that type of fat is more important than amount of fat in the diet for heart disease prevention. (This is true only up to a point of course and I am not recommending a 43% fat diet!)<br />
<br />
So to summarize from this post and my previous one:<br />
<br />
<ul><li>Replacing saturated fat with either carbohydrate or unsaturated fat will lower blood cholesterol. (This is not at all a controversial idea.)</li>
<li>Replacing saturated fat with unsaturated fat produces a better cholesterol profile than replacing it with carbohydrate. (Again, this is well-recognized, although experts debate about how much it matters in different population groups. For women, people with diabetes, and those who are overweight and/or sedentary, it probably matters a lot.)</li>
<li>Heart health benefits seen with very low-fat diets are largely attributable to weight loss and a lower saturated fat intake.</li>
<li>Fat intake should probably be moderate and definitely spread out through the day to avoid single high-fat meals.</li>
<li>Some high-fat foods like nuts and possibly soyfoods have specific heart-health benefits that have nothing to do with blood cholestrol levels.</li>
</ul>The bottom line is that the current research suggests that very low-fat diets are not necessarily the best way to eat. Or at the very least, they are not the only good way to eat.Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com19tag:blogger.com,1999:blog-7220737553381091962.post-7467953857663395332010-03-18T14:22:00.000-07:002010-07-07T16:31:23.506-07:00Fat in Vegan Diets: How Low Should You Go?I’ve been living among stacks of nutrition research papers over the past six months while working on an update to <i>The Dietitian’s Guide to Vegetarian Diets</i>, a textbook for health professionals and dietetics students. The last edition was published in 2004 so my co-authors and I have looked at all of the studies on vegetarian and vegan diets that have been published since then, along with hundreds of other nutrition papers that are pertinent to vegetarianism. <br />
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I’ve learned a lot in the process. It’s reinforced my opinions about some aspects of nutrition and forced me to change my mind about others. I finished my last chapter, which focused on fat and carbohydrates and how they affect heart disease, diabetes, and obesity, yesterday.<br />
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Twenty years ago, when I first started working in the area of vegan nutrition I was a big proponent of very low-fat diets. At that time, when diets like the Ornish plan were especially popular, it really did look like this was the best approach for lowering cholesterol and controlling weight. Since then, our understanding about the role of fat in the diet has changed a lot and the situation is far more complex than we originally thought. Anyone who is taking a serious and honest look at the research on diet and heart disease has to question the low-fat approach. <br />
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One thing we know (more or less for certain) is that replacing saturated fat in the diet with poly- or monounsaturated fat lowers blood cholesterol just as much as removing all fats from the diet. And there is evidence that eating more unsaturated fat is better as far as heart disease is concerned. Low fat diets are associated with a drop in HDL cholesterol, which is the “good” cholesterol. If HDL drops as much as LDL (the bad) cholesterol, there is actually no net gain as far as heart disease is concerned. There are still a lot of questions about how much HDL really matters, but most research suggests that it matters a lot, especially for women. <br />
<br />
Reducing all fats in the diet and replacing them with carbohydrates can also boost triglyceride levels. Some studies show that if most of the carbohydrate comes from whole fiber-rich plant foods (as opposed to refined carbs), this doesn’t happen. Other studies show it happens no matter what kind of carbohydrates people eat. <br />
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Very low-fat diets also produce a type of LDL-cholesterol that is very small and dense and more easily incorporated into artery-blocking plaque. Because of these effects on HDL levels, triglycerides, and LDL size, many researchers question whether very low-fat diets are a wise choice for people at risk for heart disease. <br />
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Finally, heart disease is not all about cholesterol. There are other diet factors that have nothing to do with blood cholesterol levels but affect the health of the arteries. Some high fat foods—nuts in particular, but also soyfoods—appear to have benefits for heart disease that aren’t related to cholesterol levels. Unfortunately some low-fat vegan diet plans severely limit these foods or even eliminate them altogether. <br />
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And while low-fat eating plans have been promoted for weight loss, they tend not to be effective over the long term. Some research shows that including higher fat foods—like nuts or avocado—in meals helps to make reduced-calorie diets more satisfying and actually promotes better long-term weight control. <br />
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This isn’t to suggest that vegans should have a free-for-all with fats. In fact, there is good evidence that eating large amounts of fat all at once can raise risk for heart disease. Because of that, some experts recommend consuming no more than 30 grams of fat at one sitting. That could be a problem for the average omnivore or for those who regularly eat at places like fast food restaurants. But for a vegan who is not indulging in tons of baked goods or fatty snacks, it’s not at all. Here is an example of a healthful vegan breakfast that includes some high fat foods and comes in well under the 30 gram limit:<br />
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1/2 cup tofu with mushroom and onions scrambled in ½ tbsp soft margarine<br />
1 slice whole wheat toast with 1 tbsp peanut butter<br />
Fresh fruit<br />
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Total fat: 20 grams<br />
<br />
Or consider this lunch which doesn’t skimp on healthful fats:<br />
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1 cup black bean soup topped with ¼ cup cubed avocado<br />
Tossed green salad sprinkled with 1 tbsp sunflower seeds and dressed with vinaigrette containing 2 tsp olive oil<br />
6 ounces raspberry-flavored soy yogurt<br />
<br />
Total fat: 22 grams<br />
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Some low-fat vegan diets strive for fat intakes that are as low as 10% of calories. But the World Health Organization says that no one should go below a 15% fat diet and that women of childbearing age should consume diets that are at least 20% fat. They suggest that intakes up to 30 or even 35% of calories can be healthful. <br />
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The idea that we need to avoid all dietary fats, including healthful plant ones, is outdated and perhaps even harmful. But even if eating a very low-fat diet is perfectly safe, there is no evidence that it has <i>any</i> advantages over a diet that includes some fat-rich plant foods. Foods like avocado, nuts and nut butters, olives, tofu, dressings and sauces add interest and variety to vegan diets. As always with diets that take veganism a step beyond what is necessary, very low-fat diets add a layer of restriction that can make vegan diets look limiting and unappealing. <br />
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(Here is some <a href="http://veggiedietitian.blogspot.com/2010/03/more-on-low-fat-diets-and-update-on.html">updated information</a> about fat in heart healthy diets)Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com34tag:blogger.com,1999:blog-7220737553381091962.post-38516207736571779282010-03-02T08:29:00.000-08:002010-06-24T13:35:10.763-07:00Processed Foods Are Good for Vegan ActivistsI don’t think I could live without <em>Vegenaise</em> mayonnaise. It’s so handy for making vegan potato salad and pretty nice to spread on a sandwich with a few slices of <em>Tofurky</em>. I feel the same way about <em>Tofutti</em> brand vegan sour cream; a dollop on top of a burrito or in a bowl of black bean soup makes all the difference in taste and texture. <br />
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But some vegans choose not to eat these foods. They object to the environmental and health costs of highly processed products made from soy and other plant proteins, and might even shun a nice friendly vegan cookie made with white flour. <br />
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It’s true that for responsible eating, nothing compares with whole plant foods. Legumes, nuts, seeds, whole grains, fruits and vegetables are the most healthful foods on earth and they take a smaller toll on the environment. They don’t require fancy packaging or huge amounts of energy for processing. <br />
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On the other hand, processed foods like meat and dairy analogues can make it much easier to take that leap from familiar omnivore meals to vegan cuisine. It's already a challenge to convince people that vegan diets are delicious, fun and easy. Imagine how much harder it would be without products like <em>Field Roast</em> sausages, <em>Coconut Bliss </em>Ice Cream, <em>Dandies </em>marshmallows, and <em>Nate’s</em> Veggie Meatballs. For many new (and experienced) vegans, these foods make plant-based eating realistic and accessible. If they didn’t exist, the job of every vegan activist would be that much more difficult. And they will only exist—and continue to get better, more appealing, and less expensive—if vegans support the companies who make them. <br />
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The quest for a “perfect diet” is pretty much a lost cause anyway, since nutrition scientists have yet to define that ideal. For example, common wisdom tells us to eat lots of fruits and veggies, but the science hasn’t been at all consistent about the benefits of doing so. Maybe it’s better to eat more nuts or legumes. There continue to be questions about whether we should avoid fats or cook with a little bit more olive oil? Do we need more or less plant protein in our diets? Who knows? <br />
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When it comes to nutrition, there are far more questions than answers about the best way to eat. I guess we can say with considerable confidence that an apple is more healthful than a Twinkie, but beyond that, it doesn’t pay to be too perfectionist about diet. <br />
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Enjoying foods now and then that don’t fit into the “whole foods” ideal is very unlikely to do much harm to your health. It’s good activism, too, because it promotes the image of vegan diets as approachable and fun. And it supports the companies whose work and contributions are essential to building a more humane world.Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com15tag:blogger.com,1999:blog-7220737553381091962.post-44442628676939017682010-02-03T14:55:00.000-08:002010-06-24T13:37:01.842-07:00Super Easy Vegan Sauces for Fast and Tasty DinnersTwenty or so years ago, when I first started working for PCRM, I was a brand new vegan—and very interested in what other vegans were eating. This was before Gardein, Daiya cheese, and Vegenaise eggless mayonnaise. It wasn’t hard to be a vegan, but it wasn’t as easy as it is now. <br />
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During lunch one day, when we were all comparing menus and cooking tips, one co-worker said that her dinner menus consisted of three rotated items: pasta with sauce from a jar; Progresso Lentil Soup, and veggie burgers. At that time, I was kind of surprised to meet a vegan who didn’t cook. But I’m not surprised any more. <br />
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In fact, like many omnivores, a lot of vegans don’t want to spend time in the kitchen. Convenience (along with cost and taste) is a driving factor behind food choices these days. I’m happy to see so many vegan convenience products on the market because I want people to know that you don’t need to spend hours at the stove in order to be vegan. <br />
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On the other hand, of course, you can if you want to. There are some great cookbooks and <a href="http://veggiedietitian.blogspot.com/2009/05/vegan-foodies-great-recipes-and-great.html">blogs</a> for those who like to fuss over dinner a little bit. And we need both approaches. We need people to know that you can slave over fabulous gourmet meals made from fresh ingredients, or you can pretty much slum it and eat out of a can, which is a perfectly respectable vegan approach, too.<br />
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Many of us might like something in-between, though. And so I offer here my own approach to eating, which is “<em>plain food, topped with really great sauces</em>.” I usually cook up big batches of basics a couple of times a week—brown rice or quinoa, a pot of sweet and white potatoes, steamed veggies, and braised chunks of tofu. These are always on-hand, ready to heat and eat. Of course, they aren’t very exciting all by themselves. But they are quickly turned into something special when topped with a vegan sauce. And it’s easy to whip up a different sauce for dinner each night or one that will get you through several meals. <br />
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When I mentioned to my friend Jo Stepaniak that I was writing this article, she reminded me that this approach inspired her cookbook <a href="http://www.amazon.com/Saucy-Vegetarian-Joanne-Stepaniak/dp/1570670919/ref=sr_1_1?ie=UTF8&s=books&qid=1265236952&sr=1-1">The Saucy Vegetarian</a> (which, like all of Jo's books, is vegan). So if you like this approach to meal prep, I highly recommend her book. And I’ve included one of its recipes below.<br />
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Here are the sauces I use most often. They are all pretty easy and, because they are all good sources of protein, you can just dollop them over rice or potatoes and veggies, and call it a meal. <br />
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<strong>Orange Tahini Sauce</strong><br />
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A slightly sweet sauce; nice to serve with spicier foods.<br />
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3 tbsp canola oil<br />
½ cup finely chopped onion<br />
1 clove garlic minced<br />
1 cup tahini<br />
½ cup freshly squeezed orange juice <br />
1 tbsp tamari<br />
1 tsp sweetener<br />
½ tsp salt<br />
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Heat the oil and sauté onion and garlic until tender, about 8 minutes. Stir in tahini and cook, stirring over very low heat, for about 5 minutes. Add the orange juice and just enough water to get a desired sauce-like consistency. Add the rest of the ingredients, increase heat to simmer and cook for about 5 minutes to heat through. <br />
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<strong>Indonesian Peanut Sauce</strong><br />
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This makes a lot and it’s rich, so you’ll get several meals out of one recipe. I love it over rice, tofu, and vegetables.<br />
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2 tbsp canola oil<br />
1 medium onion, coarsely chopped<br />
2 cloves garlic minced<br />
2 tsp minced fresh gingerroot or about ½ tsp dried<br />
1 cup smooth natural peanut butter<br />
2 cups water<br />
1 tbsp sweetener<br />
1 tbsp freshly squeezed lemon juice<br />
1 tbsp cider vinegar<br />
1 tsp tamari (or to taste—depends on how salty the peanut butter is)<br />
¼ tsp cayenne powder (or to taste; this sauce is traditionally spicy!)<br />
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Heat the oil and sauté onions, garlic and gingerroot for about 8 minutes or until onions are tender. Add the rest of the ingredients and stir to combine thoroughly. Simmer until thick and bubbly, about 20 minutes. If it gets too thick, just add a little bit more water. <br />
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<strong>No-Cook Hollandaise</strong><br />
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This is from <em>The Saucy Vegetarian</em>. It’s fast and easy and delicious! Jo recommends serving it over asparagus spears, carrots and green beans, or kasha. I tried it on sweet potatoes and it was wonderful. <br />
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Makes about 1 cup<br />
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1 cup silken tofu, crumbled<br />
2 tablespoons extra-virgin olive oil<br />
2 tablespoons water<br />
1 tablespoon freshly squeezed lemon juice<br />
1 tablespoon nutritional yeast flakes<br />
1 tablespoon tahini<br />
1 teaspoon prepared yellow mustard<br />
1/2 teaspoon dried tarragon<br />
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Combine all the ingredients in a blender or food processor and process until smooth and creamy. Chill thoroughly. Stir before serving.<br />
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<strong>Mushroom Miso Sauce</strong><br />
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From my friend Kate. She says it’s great over a baked potato.<br />
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2 tsp olive oil<br />
½ cup finely chopped onion<br />
4 cups sliced mushrooms<br />
1 tbsp flour<br />
¾ cup vegetable broth<br />
2 to 3 tbsp miso, diluted in ¾ cup hot water<br />
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Heat the oil and sauté the onions for one or two minutes. Add the mushrooms and cook for another two minutes. Stir in the flour. Add the broth and miso, stir over medium heat until thick. Add a little bit of water if it gets too thick. <br />
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<strong>Hurry Up Alfredo</strong><br />
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From the cookbook <a href="http://www.amazon.com/Vegan-Yum-Decadent-Animal-Free-Entertaining/dp/0757313809/ref=sr_1_1?ie=UTF8&s=books&qid=1265237360&sr=1-1">Vegan Yum Yum</a> and reprinted here with permission. This is technically an Alfredo sauce for pasta, but it is delicious over veggies, potatoes, rice, or almost anything you can think of. <br />
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1 cup soy milk<br />
Heaping 1/3 cup raw, unsalted cashews<br />
¼ cup nutritional yeast<br />
3 tbsp low-sodium tamari or soy sauce<br />
2 tbsp Earth Balance margarine<br />
1 tbsp tahini<br />
1 tbsp fresh lemon juice<br />
2 tsp Dijon or stone-ground mustard<br />
½ tsp paprika<br />
1 pinch nutmeg<br />
1 pinch salt<br />
Black pepper to taste<br />
2 to 4 garlic cloves (optional)<br />
<br />
<br />
Put everything in a blender and blend on high until smooth. If your blender is having issues with grinding the nuts smoothly, you can strain the sauce. (Or you can keep them as is and pretend it’s a “textural feature.”) <br />
<br />
Serve over cooked pasta or vegetables or anything you like. Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com3tag:blogger.com,1999:blog-7220737553381091962.post-4718624861545233532010-01-20T14:33:00.000-08:002010-06-24T13:35:10.764-07:00The high cost of ethical eatingIs a vegan diet cheaper than one that includes animal foods? I recently read a comment on the internet about this—saying that a vegan saves $4,000 per year on food. <br />
<br />
I don’t think so. <br />
<br />
First of all, according to the USDA, food costs for a family of four following a “liberal” plan—that is, one that includes a fair number of higher-priced foods—are $954 per month. That comes out to $11,448 per year for a family of four, or $2,862 per year for an individual. So in order to save $4,000 on food—well, the grocery store would have to give you your food for free and then write you a check. <br />
<br />
In fact—does a vegan diet save you any money at all? Obviously, it will if we eat the way we should. Replacing the meat, dairy and eggs in diets with lower cost foods like grains, beans and tofu isn’t just frugal, it’s much more healthful. Produce is expensive, but that shouldn’t be an omnivore versus vegan dietary issue. Everyone should be eating lots of fruits and vegetables. <br />
<br />
But when we talk to people about how “easy” it is to go vegan and how much “fun” it is, we aren’t usually talking about soaking pinto beans. Because from the perspective of the average omnivore (not from <em>your</em> perspective, but from <em>theirs</em>), beans and rice are a poor substitute for steak. Pasta with plain marinara sauce can feel a little disappointing to someone who is expecting meat balls. And, while some of us may think it’s no big deal to soak beans, and we may enjoy cooking everything from scratch, it’s good to remember that convenience is a driving force behind most peoples’ food choices. <br />
<br />
Beyond a doubt, one of the things that makes it easy to be vegan is that there are so many wonderful new vegan products on the market. They are delicious, healthful, and convenient. And they are expensive. Especially in comparison to animal foods like chicken, eggs, and milk. (These are always cheap sources of calories and protein thanks to the cruel and efficient practices of factory farming.) <br />
<br />
You can eat a low cost vegan diet and it’s not very hard to do. Sticking with the basics, beans and rice, oatmeal, nut butters, fruits and vegetables produces a diet that is not only frugal, but just about the most healthful way you could possibly eat. But we can’t have it both ways. We can’t tell people that going vegan is easy and fun because of all the great new vegan convenience products and then tell them that they’ll save money by being vegan. <br />
<br />
The only 100 percent effective and honest argument for veganism is based on ethics and animals. Trying to promote fringe benefits of veganism is almost always likely to backfire. Because let’s face it—most people will discover sooner rather than later that veggie burgers cost more than ground beef.Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com26tag:blogger.com,1999:blog-7220737553381091962.post-59433634134800246122010-01-10T11:09:00.000-08:002010-06-24T13:38:45.123-07:00A Vegan Diet is Not a "Detox" PlanMy husband—the lucky guy—has a colonoscopy scheduled for this week. In case you’ve never had the pleasure, prepping for a colonoscopy involves several days of a very low fiber diet (delightful vegan meals like white rice with tofu, canned carrots and white bread) followed by industrial strength laxatives. The idea is to empty the colon and get it squeaky clean so that the little camera can see everything. <br />
<br />
<br />
It’s the ultimate cleansing regimen and no one in their right mind would want to do it. But it’s the only way to thoroughly clean out your intestines. As far as cleansing or “detoxifying” the rest of your body—well, you already have a highly sophisticated system for that, which includes the liver, lungs, and kidneys. <br />
<br />
There is no diet or regimen that will detoxify your body. You can eat all the raw foods and juices you want and your body will still produce toxins (because that’s the nature of normal metabolism) and will still do its usual work to neutralize or eliminate those toxins. <br />
<br />
Eating a healthful diet that is rich in whole plant foods will certainly go a long way toward supporting those systems and promoting health. But that’s different from expecting that a week or two of some special diet will actually cleanse your body of harmful substances.<br />
<br />
Adopting a vegan diet doesn’t cause your body to detox, either. Which is a good thing, since the last thing we want to tell people is that they are going to feel unwell when they first go vegan. Some new vegans might experience discomfort if their diet is suddenly higher in fiber or beans. But that can be handled pretty easily by consuming some refined grains, more cooked foods, and more lentils (they’re less gas-y than other beans), and transitioning gradually to a higher fiber intake.<br />
<br />
Going vegan should feel good. For many, there is a distinct sense of psychological relief when diet and lifestyle choices start to reflect actual feelings and beliefs about animals. Let’s not ruin that with made-up claims about some transition period of "detoxification" and discomfort.Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com10tag:blogger.com,1999:blog-7220737553381091962.post-7330010078814104452009-12-28T13:43:00.000-08:002010-06-24T13:35:10.764-07:00Money Matters For Animal Liberation and Vegan EducationSome friends who work for non-profits—smaller groups in particular—tell me that donations are down this holiday season. It’s not surprising, of course, at a time when many are feeling the economic pinch. And with so many expenses at this time of year and the pressure to create a good holiday for family and friends, it’s easy to put charitable donations way behind other bills.<br />
<br />
<br />
Because I read Peter Singer’s <em>The Life You Can Save</em> this fall, I’ve been inspired to work harder at giving more. Singer’s focus is on the billion people who live in extreme poverty, and about half of my donations go to groups who help the poorest of the world’s poor. The other half go to organizations that help animals directly, or work to end animal use and abuse. <br />
<br />
Not everyone has money for charitable contributions. And giving money is hardly the only—or most important—way to make a difference for animals. Anyone can be vegan and talk to their friends about veganism. Anyone can volunteer a few hours a week at an animal shelter. <br />
<br />
But if you <em>can</em> give, you should, because large and small organizations can do the kind of work that individuals can’t. It takes money to produce quality materials that educate people about animal use and vegan lifestyle—materials that are well-written, copyedited and have good graphics (and yes, those things matter.) It takes money to do <a href="http://www.examiner.com/x-5670-Seattle-Vegan-Examiner~y2009m11d9-In-praise-of-animal-rights-activists" target="_blank">undercover investigations</a> about animal use and to get the information into the hands of the media. Donations can also fund advertisements that reach millions of people and can pay for campaigns to change laws that affect animals. And it clearly takes money—and lots of it—to provide food, housing, and medical care for rescued animals. <br />
<br />
With just four days left in the year, a number of animal advocacy groups have matching gift challenges, which means your last-minute donation can go twice as far. Donations can be made directly from websites of individual organizations in order to meet end-of-year deadlines.Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com1tag:blogger.com,1999:blog-7220737553381091962.post-62070615161320888832009-12-13T15:03:00.000-08:002010-06-24T13:38:05.863-07:00Easy Vegan Holiday PartyI had a few neighbors over last night for wine and cocktail party-ish appetizers. These are good, cozy friends—the kind with whom you don’t worry too much if you don’t get around to cleaning the bathroom. They are omnivores, though—and that causes me to fuss just a little bit more than usual. I didn't have time to cook all day, so I ended up using a few prepared party foods.It’s nice that there are so many great ones available for vegans. In addition, I made one batch of Christmas cookies, a fast cake, some hummus (well, it was a vegan party; you’ve gotta have hummus!), and walnut-broccoli spread. <br />
<br />
<br />
Here is what was on the menu with some recipes<br />
<br />
<strong><u>From the freezer</u></strong>: <br />
<br />
<strong>Vegetable Bird’s Nests</strong> from <em>Trader Joe’s.</em> These are vegetables in a spun batter with a dipping sauce; they were a huge hit.<br />
<br />
<strong>Potato and Onion Pierogies</strong> from my local Safeway store, served with vegan sour cream<br />
<br />
<strong>Asian Vegetable Dumplings</strong> (don’t remember where I got these; probably the food co-op)<br />
<br />
<br />
<br />
<strong><u>Things I made:</u></strong> <br />
<br />
<strong>Hummus</strong> <br />
(I always assume that everyone has their own favorite hummus recipe. I use 1 ½ cups cooked/canned chickpeas, ½ cup tahini, ¼ cup fresh parsley, ¼ cup fresh lemon juice, 2 cloves garlic. Put it in the food processor and blend until smooth. It’s perfect every time!)<br />
<br />
<strong>Little rounds of French bread with <em>Daiya</em> cheese melted on them</strong>. <br />
I used both the cheddar and Italian-flavored cheese and everyone seemed to like both.<br />
<br />
<strong>Broccoli-Walnut Pate</strong> <br />
This was also a big hit and it’s very easy to make.<br />
<br />
3 cups chopped raw broccoli<br />
½ cup chopped walnuts<br />
2 tbsp olive oil<br />
1 tbsp soy sauce/tamari<br />
1 tbsp nutritional yeast<br />
2 tsp Dijon mustard<br />
2 tbsp tahini<br />
<br />
<br />
Like all dishes using raw broccoli, this is so much better (and prettier) if you blanch the broccoli first. Bring a pot of water to a boil and drop the broccoli in. Cook it for one minute. Stand there and stare at it so that you don’t cook it any longer. Then quickly drain and plunge the broccoli into a bowl of ice water to cool it right away. (Otherwise, it will stubbornly continue to cook.)<br />
<br />
In a food processor, blend the walnuts and olive oil until they almost make walnut butter. Add the broccoli and rest of the ingredients and blend until smooth. Add salt if needed, and you may prefer a little more tahini. <br />
<br />
<br />
<strong>Russian Tea Cakes</strong><br />
<br />
These are my favorite Christmas cookie and are very traditional in my family. You can find the recipe <a href="http://ginnymessina.blogspot.com/2007/12/cookies-christmas-betty-crocker.html">here </a>on my old personal blog (which I plan to someday resurrect). <br />
<br />
<br />
<strong>Chocolate Chip Cake</strong><br />
<br />
This is a wonderful easy vegan cake that dates back to World War II at least (although the chocolate chips are my own recent addition). <br />
<br />
1 ½ cups white flour<br />
1 cup sugar<br />
1 tsp baking soda<br />
1/8 tsp salt<br />
5 tbsp canola or other bland oil (this is ¼ cup plus 1 tbsp)<br />
1 tsp vanilla extract<br />
1 tbsp cider vinegar<br />
1 cup cold water<br />
¾ cup chocolate chips<br />
<br />
Preheat oven to 350 degrees. Stir together the dry ingredients in a bowl. Put all the wet ingredients in a big pyrex measuring cup or something with a spout. Pour them over the dry ingredients and mix everything together until well-combined. Pour the batter into a non-stick 8 by 8 inch pan. Sprinkle the chocolate chips over the top. Bake for 35 minutes.Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com4tag:blogger.com,1999:blog-7220737553381091962.post-4663773573924986562009-12-03T10:34:00.000-08:002010-06-24T13:35:10.765-07:00Promoting Veganism: Finding the Message that WorksI’m always curious about what causes a person to go vegan and I always ask. As an educator and an activist, I’m interested in knowing exactly what message grabbed someone’s attention and put them on the road to veganism. My own background is in public health nutrition which means that I studied both nutrition and education. I’ve also taught Nutrition Education courses to dietetics students, and spent a lot of time looking at the literature on how we craft messages to convince people to change their behavior. <br />
<br />
But the answers remain elusive for public health experts, and are much more so for vegan advocates—given the type of lifestyle and belief change we are seeking. We don’t have any real data on what works. So I continue with my informal surveying, asking individuals what they were reading or looking at or to whom they were talking at the moment that they began thinking about veganism. <br />
<br />
The names that come up most often are, not surprisingly, <em>PETA</em> and <em>Vegan Outreach (</em>or an individual working on behalf of those organizations). Without a doubt, the books most commonly mentioned are <em>Diet for a New America </em>by John Robbins and <em>Animal Liberation</em> by Peter Singer—especially among those who have been vegan for 20 years or so. (Despite the fact that I have many criticisms of DFANA, I have to admit that it is the book that caused me to go vegan.) People will also often say that a friend got them to look at a video from an animal rights group, and this had a big impact on them. And very recently, I’ve been promoting the book <a href="http://www.examiner.com/examiner/x-5670-Seattle-Vegan-Examiner~y2009m11d15-Eating-Animals-by-Jonathan-Safran-Foer-A-vegans-review" target="_blank">Eating Animals</a> by Jonathan Safran Foer to friends and colleagues and have been pretty gratified by the feedback. None of that surprises me since these groups and books have powerful messages. But other responses have been unexpected. <br />
<br />
I’ve recently been chatting with a new online friend who is on the fast track to veganism. She started out being inspired by the Meatless Monday campaign to decrease her meat intake for health reasons. Here is what she wrote to me a couple of weeks ago: <br />
<br />
“<em>From Meatless Mondays to veganism! …What started out as an investigation into diet for health reasons has morphed into something completely different. I feel like my sensitivity sensors have been awakened from a long sleep with regards to animals. I tried to watch</em> Meet Your Meat <em>last night and only made it 5 minutes in before I had to stop. I am really starting to question the way human beings not only do what we want with animals because we can, but our right to use them at all for anything.”</em><br />
<br />
<br />
I’ve always been critical of promoting a reduction of animal foods for health reasons, but I’m being forced to re-evaluate my position a little bit. This is not the first time that someone has told me that they started out reducing meat for health reasons and ended up as an ethical vegan. It shouldn’t really be a surprise I guess. Clearly, people are more likely to feel ready to hear an ethical vegan message when they are comfortable with vegan food or even with eating less animal food in general. <br />
<br />
Anyone who is involved in public education knows that different types of messages reach different groups of people. In her excellent book <em><a href="http://www.examiner.com/x-5670-Seattle-Vegan-Examiner~y2009m12d4-Strategic-Action-for-Animals-A-manual-for-vegan-and-animal-liberation-activists" target="_blank">Strategic Action for Animals</a></em> (a must-read for all serious activists), psychologist Dr. Melanie Joy gives sound advice about crafting messages. But she also admits that the animal liberation movement doesn’t have the answers to some important questions about the use of different types of materials for different groups. She points to the important work being done in this area by the <a href="http://www.humaneresearch.org/hrc_public/1935" target="_blank">Humane Research Council</a> and suggests that market research must be a priority for this movement. <br />
<br />
<br />
Until we have that research, we have to be humble enough to know that we’re all stumbling around to some extent. We shouldn’t be dismissive of any (non-offensive) campaign or message or book just because we don’t like the way the message is presented. Nobody knows the one and only true way to promote veganism and animal liberation. And we are likely to end up being surprised by some of the things that work.Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com15tag:blogger.com,1999:blog-7220737553381091962.post-82731419809049225762009-11-25T17:06:00.000-08:002010-06-24T13:45:56.680-07:00A Thanksgiving Prayer for the AnimalsIt's Thanksgiving Eve and I'm cooking up a storm. There will be nine of us tomorrow around the table plus another couple coming for dessert. I'm also answering email and reading the numerous holiday messages that are rolling in to the various email lists to which I subscribe. It's depressing. <br />
<br />
Most of the emails are about plans for tomorrow's dinner, about who is cooking the turkey and how. Not a hint of any twinge of misgiving about feasting on an animal who lived a miserable life and died a horrible death for the family holiday. All are cheerfully ignorant of what it means to kill these animals--and I suspect in many cases, the "not knowing" is by choice. It makes me feel just a little hopeless. <br />
<br />
Even though this is the holiday of thanks, I always feel inclined to make grace a prayer of supplication--for blessings for the animals and for the hearts of their abusers to be touched with mercy. This prayer was written by English novelist John Galsworthy (he wrote <i>The Forsyte Saga</i>). I found it in the book <i>Love the Animals: Meditations and Prayers</i>, edited by the Reverend Andrew Linzey and Tom Regan. I've changed it just a tiny bit to make it a little more ecumenical. We read it at Thanksgiving last year and I think we'll read it again tomorrow. <br />
<br />
To all the humble beasts there be,<br />
To all the birds on land and sea,<br />
Great Spirit sweet protection give,<br />
That free and happy they may live.<br />
<br />
And to our hearts the rapture bring<br />
Of love for every living thing;<br />
Make of us all one kin, and bless<br />
Our ways with Your own gentleness.Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com5tag:blogger.com,1999:blog-7220737553381091962.post-7032613747060966792009-11-19T12:21:00.000-08:002010-06-24T13:40:09.317-07:00My Letter to the Editor About Thanksgiving and TurkeysI live in a wonderful small town where it is not too difficult to get a letter published in the weekly newspaper. I wrote the letter below about going vegetarian for Thanksgiving and it was published yesterday in the Port Townsend Leader. They didn’t put it in their online edition so I can’t link to it. But that’s okay because I want to publish it here exactly the way I wrote it. The editors made some changes that I didn’t like. In the second sentence, they replaced the words “he or she” (referring to a turkey) with “it.”And further down, when I talked about "baby calves who," they changed it to "baby calves that."<br />
<br />
<br />
This is the kind of language that helps people "forget" that the food on their plate was once an animal, a sentient and aware creature. It's subtle, of course, but the way we talk about animals reflects how we think about them. I know that I slip up on this frequently so I'm not so quick to blame others who refer to an animal as "it." But the editors didn't slip up; they made a point of changing my words to animals-as-things language. I think the changes did a disservice to the spirit of my letter. But I’m glad the letter was published and am going to hope that maybe it reached the ears of two or three people who are ready to think about what it means to eat foods that come from animals . <br />
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<br />
<span style="font-family: inherit;"></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">November 18, 2009</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">To the Editor</span><br />
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</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">With our community’s emphasis on buying locally-produced items, it’s easy to forget that there are other ethical issues regarding holiday purchases. If there will be a turkey on your table this Thanksgiving, you can be almost certain that he or she suffered a miserable life and death for your brief pleasure. There are no laws for the humane treatment of turkeys on farms or in the slaughterhouse. (Neither chickens nor turkeys are included in the Humane Slaughter Act.) </span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">In the wild, turkeys have complex language—more than 20 different vocalizations—and can recognize one another’s voices. Rescued farm turkeys show affection toward humans, and like cats, they purr when content. But on modern “farms’—including organic farms—turkeys live their entire lives in windowless sheds with about 1 square foot of space per bird. While wild turkeys can fly, farmed turkeys cannot. In fact, because they are bred for excessive growth, many cannot walk. En route to slaughter, 10 to 15 percent of turkeys die from suffocation (an accepted industry standard.) Many others arrive in extreme pain with broken bones. </span><br />
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</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Because of the fast pace of slaughterhouses, turkeys and chickens are often insufficiently stunned before slaughter. Government estimates are that about 4 million birds per year are still conscious when dropped into the scalding tanks. Conditions for organically-produced animal foods are no better. (The Vermont slaughterhouse that was closed this month after employees were filmed kicking and elecro-shocking 2-day old calves—who were too weak to stand—was one that slaughtered animals from local organic dairy farms.) </span><br />
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</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Most Americans say that they care about animals, that they would never hurt or abuse an animal. The hard truth is that when you eat meat, eggs and dairy, you participate in animal abuse. </span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Thanksgiving—an expression of gratitude and a celebration of family and abundance—is the ideal time to go vegetarian. In his book “Eating Animals,” Jonathan Safran Foer says this about a vegetarian Thanksgiving: “There is no turkey. Is the holiday undermined? Or would Thanksgiving be enhanced? Would the choice not to eat turkey be a more active way of celebrating how thankful we feel? Try to imagine the conversation that would take place. <em>This is why our family celebrates this way</em>. Would such a conversation feel disappointing or inspiring?”</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Vegetarians know the answer. It feels good when our choices reflect our true values about compassion for animals. </span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><br />
</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Ginny Messina</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Port Townsend</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><br />
</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><br />
</span>Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com6tag:blogger.com,1999:blog-7220737553381091962.post-12628034761683667222009-11-17T12:53:00.000-08:002010-06-24T13:40:09.317-07:00Vegan Thanksgiving is Easy, Traditional and DeliciousThis year, I wrote a <a href="http://veggiedietitian.blogspot.com/2009/11/my-letter-to-editor-about-thanksgiving.html" target="_blank">letter to the editor</a> of our local newspaper about why we don't have turkey in my home on Thanksgiving. I hope that I was able to capture some of the joy that comes with embracing compassion on this day of all days--one that celebrates family, friendship, abundance and gratitude. (Please take a look at my article on the <a href="http://www.examiner.com/x-5670-Seattle-Vegan-Examiner~y2009m11d23-The-myth-of-the-freerange-Thanksgiving-turkey"target="_blank">myth of free-range turkeys</a>, too.)<br />
<br />
I look forward to my cruelty-free Thanksgiving dinner every year. I’m a traditionalist, and so my Thanksgiving menu doesn’t change a lot from year to year. There is an entrée surrounded by all the “trimmings,” ie, the dishes that were always a part of my family’s Thanksgiving meals when I was a kid. They are tweaked ever-so-slightly to make them vegan. <br />
<br />
But there is occasionally something new on the menu—some great item that I saw on the internet and can’t resist trying. This year it is going to be coleslaw with beer dressing. <br />
<br />
Here is what will be on the menu for Thanksgiving, 2009.<br />
<br />
<b>Stuffed Mushrooms</b>. I’m using my mom’s recipe for this. She always baked the mushrooms in cream, and I’ve skipped that part in the past. But this year, I have <em>MimicCreme,</em> a wonderful new product made from nuts and with a luscious creamy feel and taste. You can see the <a href="http://vegan-food.suite101.com/article.cfm/four_entree_recipes_for_a_vegan_thanksgiving" target="_blank">recipe here</a> in this article I wrote for Suite 101. <br />
<br />
<strong>Veggie Strips with Onions</strong>: I use the <em>Vegetarian Stir-fry Strips</em> from <em>White Wave</em>, which are seasoned seitan. But any faux meat product you like would be fine. I slice them and sauté with sweet onions, and then pile them on a platter next to the stuffed mushrooms. <br />
<br />
<strong>Stuffing</strong>: My favorite part of the Thanksgiving meal! I use a packaged stuffing mix and make it with vegan margarine and veggie broth. I usually sauté onions, chopped celery, walnuts, and dried fruit bits and mix those into the stuffing before baking. <br />
<br />
<strong>Mashed potatoes</strong>: This is the only time of the year I make mashed potatoes so it feels like a major treat. I mash them with vegan margarine and plain soymilk. I may add a little bit of the MimicCreme this year.<br />
<br />
<strong>Gravy:</strong> I always fret over this a little bit, but I think my gravy problems are finally over. My friend Judith, the Savvy Vegetarian, posted a recipe for <a href="http://www.savvyvegetarian.com/vegetarian-recipes/chickpea-gravy.php" target="_blank">gravy made with chickpea flour.</a> I found the flour made by Bob’s Red Mill (they call it garbanzo flour) in my grocery store. I like Judith’s recipe a lot, but am going to keep mine sort of basic. I’ll use a mixture of olive oil and vegan margarine, the chickpea flour and some veggie broth. I’ve already tested this and it is wonderful!<br />
<br />
<strong>Sweet potatoes</strong>: In the past, we’ve had <a href="http://www.examiner.com/examiner/x-5670-Seattle-Vegan-Examiner~y2009m9d7-Sweet-potato-salad-for-a-healthy-vegan-picnic" target="_blank">sweet potato salad</a> with toasted pecans and I may do that again this year. Or I may go with tradition and just bake and mash the sweet potatoes. I don’t really need to bother with vegan marshmallows because I know most of my guests don’t care. But just for fun, I think I’m going to order some coconut toasted marshmallows from <a href="http://store.nexternal.com/shared/StoreFront/default.asp?CS=vegane&StoreType=BtoC&Count1=377025783&Count2=294166207&Keyword=marshmallows&Target=products.asp" target="_blank">Vegan Essentials</a> and make one little casserole dish of sweet potatoes topped with those.<br />
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<strong>Green Bean Casserole</strong>: We didn't have this when I was growing up, but I love it—all-American comfort food at its best! And even if I weren’t vegan, I don’t think I’d want to use that gloppy condensed cream of mushroom soup. Here is a vegan recipe for this classic dish:<br />
<br />
8 oz. mushrooms, sliced<br />
3 Tbsp vegan margarine<br />
2 Tbsp white flour<br />
1/2 tsp salt<br />
1 cup plain soymilk<br />
2 packages frozen French cut green beans<br />
¼ tsp ground black pepper<br />
2 2/3 cups French fried onions<br />
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Preheat oven to 350 degrees. Melt the margarine and sauté the mushrooms until just tender, about 5 minutes. Stir in the flour and salt and cook over low heat for a minute or two, stirring constantly. Slowly add the milk and cook until thick. Add a little more milk if the sauce seems too thick. <br />
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In a large casserole, combine the mushroom sauce, green beans, pepper, and half the onions. Bake uncovered for 25 minutes. Top with the remaining fried onions and bake for another five minutes. <br />
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<strong>Cranberries:</strong> I was raised on canned jellied cranberries and had no idea until I went to college that there were other options. I’ve had all kinds of wonderful homemade cranberry recipes, but the basic one is still my favorite. And it is certainly easy. In a pot, combine 12 ounces of cranberries, 1 cup of vegan sugar and 1 cup of water. Bring to a boil, reduce heat and simmer until the cranberries burst—about 10 minutes. Transfer to a bowl and let cool. <br />
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<strong>Coleslaw:</strong> Not a tradition for me, but it is for many others. I think it’s a nice fit to any Thanksgiving feast and I’m dying to try this recipe for <a href="http://eatnvegn.blogspot.com/2009/11/beer-food.html" target="_blank">coleslaw with beer dressing</a>. <br />
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<strong>Gingered Turnips</strong>: My friend Kate is making these, and the recipe is included in my <a href="http://veggiedietitian.blogspot.com/2007/11/my-vegan-thanksgiving-feast.html" target="_blank">2007 Thanksgiving menu.</a><br />
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<strong>Wild Rice with Mushrooms</strong>: Kate is from Minnesota so wild rice is a tradition in her family. I don't think there is an official recipe; it's just cooked wild rice sautéed with onions and mushrooms.<br />
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<strong>Pillsbury Crescent Rolls</strong>: Yes, they’re awful, but they’re traditional and they are vegan!<br />
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<strong>Dessert:</strong> Apple pie and wonderful pumpkin cheesecake, both made by my friend Phyllis who is a superb vegan baker. The recipe for the cheesecake is at the end of the post on my <a href="http://veggiedietitian.blogspot.com/2007/11/my-vegan-thanksgiving-feast.html" target="_blank">2007 Thanksgiving menu</a>. <br />
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For drinks, we’ll have wine, beer and sparkling cider. <br />
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I can't imagine how anyone could even think of having a turkey, can you?Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com1tag:blogger.com,1999:blog-7220737553381091962.post-62806762794846485902009-11-16T11:13:00.000-08:002010-06-24T13:47:47.064-07:00Eating Animals by Jonathan Safran Foer: Some of My Favorite ReviewsI posted my review of<em> Eating Animals</em> on the examiner site yesterday. I’m so grateful for what I consider to be a brilliant and important book. (And let me just say, as a complete aside, that it also has what is one of my all-time favorite covers!)<br />
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Jonathan Safran Foer has a unique talent for educating people about the horrors of factory farming through an engaging storytelling approach. No one can deny the impact that this book is having on readers. It’s likely to reach many more mainstream consumers than any other book so far on this subject, with the exception of the much more tepid <em>Omnivore’s Dilemma</em>. <br />
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I’ve been reading lots of reviews and discussion about the book and have compiled a few favorites. <em>Eating Animals</em> is not a perfect book by any means. And there are definitely some things that Foer doesn’t “get.” And yet, if every person in the country read this book, I think it would begin to change attitudes not just toward factory farming, but toward animals as well. And we need as many vehicles for changing attitudes as we can get. <br />
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This is <a href="http://www.examiner.com/examiner/x-5670-Seattle-Vegan-Examiner~y2009m11d15-Eating-Animals-by-Jonathan-Safran-Foer-A-vegans-review" target="_blank">my review of Eating Animals</a> on examiner.com. <br />
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And here are some other reviews that I like a lot.<br />
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<a href="http://www.theglobeandmail.com/books/review-eating-animals-by-jonathan-safran-foer/article1361079/"target="_blank">Erika Ritter</a>, reviewing the book for The Globe and Mail says “Jonathan Foer's book does more to afflict the comfortable than it does to hamper the struggle to bring non-humans within the purview of ethical consideration. Ultimately, the readership of The New Yorker, The New York Times and The New York Review of Books, along with the fans of Michael Pollan and humane slaughterer Temple Grandin, are going to have to reckon with the vast unease generated by Eating Animals.”<br />
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In the <em>Huffington Post</em>, <a href="http://www.huffingtonpost.com/rabbi-david-wolpe/ieating-animalsi-jonathan_b_337578.html" target="_blank">Rabbi David Wolpe</a> says “I hope this book falls with an explosive charge on the somnolent consciences of meat-eating Americans. We know something of the agony, waste, disease and unhealthiness behind the gleaming counters. Perhaps <em>Eating Animals</em> will persuade us to stop pretending to be asleep.”<br />
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On vegan.com, <a href="http://www.vegan.com/blog/2009/10/26/eating-animals/" target="_blank">Erik Marcus</a> wrote: Not only is Foer’s writing first-rate, the research that went into this book was a massive undertaking. I write on this subject daily, and still learned things on every page.<br />
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Finally, I liked this review by <a href="http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2009/11/08/RVCQ1AABAN.DTL" target="_blank">Geoff Nicholson</a> in the San Francisco Chronicle. He says that Eating Animals is "ultimately a work of moral philosophy. Having made us long for humane farming methods, he then concludes that ethically there's no such thing."Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com4tag:blogger.com,1999:blog-7220737553381091962.post-12637956474022170862009-11-12T13:52:00.000-08:002010-06-24T13:40:09.318-07:00Buying Cookbooks is Good Vegan Activism<div class="separator" style="clear: both; text-align: center;"><br />
</div>I tweeted and facebook-status-updated this yesterday but I think it deserves a quick blog post, too. <br />
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I noticed that the best selling cookbook in America this week is <em>The Pioneer Woman Cooks</em>. In case you haven’t heard of her, The Pioneer Woman has a wildly popular blog sub-titled “Plowing Through Life in the Country…One Calf Nut at a Time.” She’s a city girl who met a rancher in a bar, married him and moved to Montana. It’s hard to figure out which blog posts are more annoying—those waxing poetic about the joys of throwing calves to the ground to brand and castrate them, or the adolescent ramblings about her husband, whom she calls “The Marlboro Man.” <br />
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Either way, she is not exactly a friend to animals. Apparently Ms. Pioneer was a vegetarian when she first met her husband-to-be. Asked recently why that was, she responded “I have no idea. I think it’s because I wanted to say I was a vegetarian.” It’s depressing that she is so popular. <br />
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But on a happier note, the beautiful new cookbook by vegan chef Tal Ronnen, <em>The Conscious Cook</em>, trails just a few steps behind Pioneer Woman at number 3 on the list. How great would it be to see that book become the best selling cookbook in America? How great would it be to see Ms. Pioneer knocked out of that number 1 spot? <br />
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I need another vegan cookbook like I need a meat thermometer, but I immediately ordered a copy of <em>The Conscious Cook</em>. It felt like a little tiny bit of great activism to do so. And of course, it was also a treat. Since amazon.com loves me dearly (I wonder why?), the book arrived in less than 24 hours. It’s gorgeous. It has photos, recipes from guest chefs, and wonderful menu ideas. It’s about divine cuisine that happens to also be ethical.<br />
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</div>I’m buying this book for all the cooks on my Christmas list, vegan or not. I want them to have it but, more importantly, I want the number one cookbook on the New York Times bestseller list to be authored by someone who understands that compassion is a vital component of true “good cooking.” You should buy it, too.Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com7tag:blogger.com,1999:blog-7220737553381091962.post-48884913848227152802009-11-08T13:49:00.000-08:002010-06-24T13:41:18.226-07:00Is Vegetarianism a Useful Gateway to Veganism?I have quite a few friends and acquaintances who are vegetarian. I’ve talked with them, of course, about why it doesn’t make sense to give up some animal products and not others. And about the horrible suffering involved in egg and dairy production. Some are making the effort to move toward veganism, and some are almost there. But, sometimes, when I talk to vegetarians about this issue, they are sort of stunned. They thought they had already done something very significant in giving up meat, chicken and fish. They thought they had done enough, and finding out otherwise takes some adjustment in thinking. <br />
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I understand that and the fact is, they <em>have </em>done something significant and meaningful by going vegetarian. So why is it that they sometimes get nothing but grief from vegans? <br />
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Attacks by vegans against vegetarians are harmful in a couple of ways. First, they disaffect the very people who are most likely to be open to our message—that is, those who have already made changes in their lifestyle in response to an ethical imperative. Ninety seven percent of Americans eat meat and most don’t give it a second thought. In our culture and our society, to be vegetarian is a remarkable and rare statement about animal suffering and use. To say that vegetarians are no better or more “moral” than omnivores is a whole lot more alienating than encouraging. <br />
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In addition, some activists build their criticism of vegetarians on unsubstantiated claims. They insist that vegetarians cause more suffering to animals because they replace meat with dairy and eggs. What we know from the scientific literature about vegetarian diets shows this to be false. First, if lacto-ovo vegetarians were consuming more dairy than omnivores, we would expect them to consistently have a higher calcium intake, and they don’t. <br />
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Second, studies comparing vegetarians to omnivores suggest that vegetarians have lower cholesterol, lower blood pressure, less heart disease, less type 2 diabetes, and less colon cancer. If vegetarians are consuming more dairy and eggs, it would have to follow that eating more of these foods improves health. To say that vegetarians simply replace meat with dairy and eggs is exactly the same as saying that dairy and eggs are good for you. That doesn’t strike me as especially good activism. And it’s obviously not very good science. <br />
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We have to assume from the scientific literature that vegetarians eat fewer animal foods and more plant foods than omnivores. That means that they decrease the number of animals bred and killed for food. Their diet has a positive impact in reducing suffering. <br />
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That doesn’t mean I’m satisfied when someone goes vegetarian. I’m as frustrated as any other activist when vegetarians will not take the next step. And we have a lot of educating to do in order to help people understand that it doesn’t make sense—from either a rights or a welfare position—to distinguish animal flesh from other animal products. But the fact is that many people—including some who do know about that distinction—go vegetarian first. Donald Watson, who coined the word "vegan" in 1944, had this to say about the subject in a 2002 interview (posted on <a href="http://www.veganmeans.com/vegan_who/Donald_Watson.htm" target="_blank">VeganMeans</a>) <br />
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<em>To vegetarians, I would say, accept, as, if you're honest you must, that vegetarianism, whilst being a necessary stepping-stone, between meat eating and veganism, is only a stepping stone. We all use this stepping stone, I've not met a vegan who didn't approach the movement by that route. There may be vegans I've never known, over the last sixty years, who made the change all in one leap, but I'm sure that, being a realist, I accept that vegetarianism is a necessary staging-post in the evolution of humane dietetics.</em><br />
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I don’t agree with the perspective that vegetarianism is a <em>necessary</em> stepping stone. There are lots of ways to approach veganism. And there are, in fact, any number of vegans who simply jumped in and went vegan overnight. But the point is that vegetarianism is a useful transition for <em>some</em> people. <br />
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We need to educate meat eaters about the need to take the first step and vegetarians about the need to take the next step. That’s not going to be achieved by being hyper-judgmental towards others who care about animals. And it’s definitely not achieved by promoting misinformation that promotes false health benefits for dairy foods and eggs.Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com17tag:blogger.com,1999:blog-7220737553381091962.post-39994236289612883072009-11-05T10:25:00.000-08:002010-06-24T13:43:06.361-07:00No Need for Vegans to Give Up Fat, Gluten, Soy or Cooked FoodsWhen I order a vegan meal on a plane, it invariably comes with fat-free salad dressing. This annoys me more than I can say. It’s not just because I think fat-free salad dressing is basically inedible (which it is IMHO), but because somehow, vegan diets have become synonymous with low-fat eating. That’s not good for vegans or for the animals we want to help.<br />
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Given the fact that vegan eating is well outside the mainstream and very different from the way most Americans eat, it’s not surprising that many people view it as difficult and restrictive. (Most people view <em>any</em> dietary change as difficult and restrictive.) Making vegan diets as accessible as possible is an important part of activism.<br />
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I've <a href="http://veggiedietitian.blogspot.com/2009/05/help-animals-with-healthful-and.html" target="_blank">written before </a>on this topic but wanted to expand the discussion on unnecessary restrictions in vegan diets. By unnecessary, I mean that none of these restrictions have any particular health advantage and they are likely to have some disadvantages.<br />
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A <span style="color: black;"><strong>gluten-free</strong></span> diet is an absolute necessity for those who have celiac disease, a permanent intolerance to gluten. It used to be a very difficult diet to follow but the rise in the number of excellent gluten-free foods is changing that, which is definitely a good thing. However, this autoimmune disease affects only one percent of the population so most vegans have no reason to eliminate gluten from their diets. In fact, a recent study in the <em>British Journal of Nutrition</em> suggested that gluten-free diets are associated with reductions in levels of beneficial intestinal bacteria and increased levels of harmful bacteria, which can affect resistance to disease. For those who don’t have celiac disease, it may be beneficial to include some gluten in the diet.<br />
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The use of <span style="color: black;"><strong>very low fat diets</strong></span> is also questionable. Those who eat diets low in saturated fat , but include moderate amounts of monounsaturated fat have better cholesterol profiles than people who strictly limit all fats in their diet. Some research also suggests that including some fatty foods in meals is better for maintaining weight loss over the long term. And because fat makes food taste better, using it in vegan meals makes them more attractive to nonvegans.<br />
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Likewise, gentle <span style="color: black;"><strong>cooking</strong></span> of foods has advantages. Some of the beneficial compounds in foods like lycopene (an antioxidant in tomatoes that protects against prostate cancer) are available only when foods are cooked. The vitamin A precursor beta-carotene is more readily available from cooked foods and is also better absorbed in the presence of some fat. It does tend to be more difficult to meet calorie needs from an all raw foods diet, which makes it a poor choice for children but a good one for those who want to lose weight. Other than that, there is not much evidence for any health advantage of eating all raw foods.<br />
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The issue of <span style="color: black;"><strong>soyfoods</strong></span>—a staple in some Asian countries for at least 1,000 years—is a complex one and I’ve written about it elsewhere (like <a href="http://www.examiner.com/examiner/x-5670-Seattle-Vegan-Examiner~y2009m4d20-Is-it-safe-to-eat-soy" target="_blank">here</a>, <a href="http://www.examiner.com/examiner/x-5670-Seattle-Vegan-Examiner~y2009m4d21-Soyfoods-vegan-diets-and-cognitive-function" target="_blank">here</a>, and <a href="http://www.examiner.com/examiner/x-5670-Seattle-Vegan-Examiner~y2009m4d22-More-on-soyfoods-for-vegans-effects-on-chronic-disease" target="_blank">here</a>) It's unfortunate that so many animal advocates have turned against soy when it is a food that makes it easier to be vegan. At the risk of sounding brag-y, my husband is kind of one of the world’s <a href="http://www.pcrm.org/gala2010/cme_messina.cfm" target="_blank">leading experts on soy </a>and health, so I have access to a knowledgeable perspective on this topic. I eat two servings of soyfoods every day—sometimes a little more—mostly in the form of tofu and meat analogs. And based on the scientific literature, I feel comfortable doing so.<br />
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A vegan diet is a great choice for healthful eating and it is an essential choice for an ethical lifestyle. We need to make this way of eating as accessible as possible. Choosing to make a vegan diet restrictive in ways that have no health advantage and no advantage to animals doesn’t make sense.Ginny Messinahttp://www.blogger.com/profile/04976129871688934931noreply@blogger.com14