tag:www.naturalawakenings.com,2005:/categories/conscious-eating?page=56Conscious Eating Conscious Eating | Natural Awakenings Magazine Page 56Healthy Living Healthy Planet2019-08-28T16:24:46-04:00urn:uuid:fec47aad-49a7-4983-ad4a-e00648b1cd0c2019-08-28T16:24:46-04:002019-08-28T16:24:46-04:00Exceptional Endings: Really Good Raw Desserts2010-12-03 00:09:00 -0500Judith Fertig<p>Over-indulging in sweets during the winter festivities can produce unwanted weight gain and a general feeling of sluggishness—a not-so-wonderful gift for anyone. But adding a raw food dessert to our holiday repertoire could introduce a new, healthier tradition to holiday occasions that’s welcomed by everyone.</p><p>A raw dessert no longer means only a simple piece of fruit or a handful of nuts. While a traditional holiday story conjures sleeping children with “visions of sugarplums” dancing in their heads, the dreams of raw dessert chefs more likely spring from Medjool dates, cacao nibs and exotic fruits. That’s because raw desserts are made from uncooked, minimally processed and generally plant-based foods.</p><p>Raw foods aficionados say they are usually first attracted to this type of food preparation because the recipes do not contain wheat, refined sugar, eggs or dairy products, which eliminates the need to work around several food sensitivities. Plus, they feel better after they’ve eaten a raw foods dessert, which might feature nuts, fresh and dried fruits, agave nectar and/or chocolate.</p><p>When these raw foods are ground or puréed in a food processor or blender, they contribute mightily to dessert crusts, fillings, sauces and frostings to grace tarts, cakes, cookies, puddings and ice creams—all of which can be made without cooking.</p><p>Sometimes, dessert recipes call for using a dehydrator, a simple appliance that dries foods slowly at around 112° to 118° F, to avoid the enzyme changes that occur when foods are cooked at higher temperatures. The dehydrator yields a characteristic that raw foods enthusiast Nathalie Lussier describes as “a warm, chewy, comfort food feeling, so that you can make cookies that come out slightly warm from the dehydrator.”</p><p>With raw desserts, “You really can have your cake and eat it too, because the recipes are packed with nutrients and fiber,” advises raw desserts chef Heather Pace, the author of four raw dessert e-books, including <em>Just Desserts</em> and <em>Raw Party Parfait</em>.</p><p>Most raw foods desserts, like most exceptional sweets, involve several steps to make each part. “While at first glance, a raw dessert might appear to be complicated and time-consuming,” notes Pace, “it’s really very simple. Each component can be thrown together quickly and easily and can be made ahead.”</p><div class="sidebar-left">
<strong>The Raw Food Dessert Pantry</strong><strong><br></strong><br>A basic raw food dessert pantry includes plant-based foods that are in the purest state possible. It differs from a conventional pantry in that items have undergone very little or no processing; plus, many familiar foods find new uses. Nuts become flours or milks for sauces. Natural sweeteners replace highly processed sugar. Chocolate assumes its most natural state. Fresh, ripe fruits provide flavor and smooth texture. Dried fruits amplify taste and sweetness. Psyllium powder thickens sauces and fillings in place of flour, eggs, cornstarch or tapioca. Here’s a taste of the possibilities…<br><br><strong>Nuts:</strong> Raw almonds, pecans, pine nuts, cashews<br><strong>Sweeteners</strong>: Medjool dates, date sugar, maple sugar, palm sugar, agave nectar, maple syrup<br><strong>Chocolate</strong>: Cacao nibs, cacao powder, carob<br><strong>Fats</strong>: Coconut oil, nut butters, cocoa butter, cold-pressed oils<br>Flavorings: Whole vanilla bean, pure vanilla extract, spices, fresh citrus zest<br><strong>Fresh fruits</strong>: Ripe bananas, avocado, pineapple, strawberries, apples and pears, et al.<br><strong>Dried fruits</strong>: Raisins, goji berries, figs, desiccated coconut<br><strong>Thickeners</strong>: Psyllium powder</div><p>The benefits of raw desserts extend beyond the simply nutritional, affirm devoted adherents. Rose Lee Calabro, author of <em>Living in the Raw </em>and <em>Living in the Raw Desserts</em>, had experienced a host of personal health issues that virtually disappeared when she began to eat a mainly raw foods diet a decade ago. But more than that, she says, “Eating raw foods has contributed to a career change and a dramatic shift in my life.”</p><p>According to eco-lifestylist and raw foods author Ani Phyo, “Eating more organic, fresh, whole foods helps us maintain an ideal weight, lowers cholesterol, boosts the immune system and helps us look and feel our best.” But for her, as well, raw foods are more than a diet. She remarks, “It affects the way I live and interact with planet Earth and all other living beings.” Phyo is the author of <em>Ani’s Raw Food Essentials</em>, <em>Ani’s Raw Food Desserts</em> and <em>Ani’s Raw Food Kitchen</em>.</p><p>Lussier agrees all the way around. “I believe raw foods can heal you on a physical, emotional, and spiritual level,” she comments, because like many others, “I’ve personally experienced it myself.”</p><p><em>Judith Fertig is a freelance writer in Overland Park, KS; for more information visit <a href="http://www.AlfrescoFoodAndLifestyle.blogspot.com">www.AlfrescoFoodAndLifestyle.blogspot.com</a>. Contact info: Heather Pace, <a href="http://www.SweetlyRaw.com">www.SweetlyRaw.com</a>; Nathalie Lussier, <a href="http://www.RawFoodsWitch.com">www.RawFoodsWitch.com</a>; Rose Lee Calabro, <a href="http://www.LivingInTheRaw.net">www.LivingInTheRaw.net</a>; Ani Phyo, <a href="http://www.AniPhyo.com">www.AniPhyo.com</a></em></p><p> </p><p>Click here for: <a href="/Natural-Awakenings/December-2010/Three-Raw-Cookbook-Authors-Share-their-Best-Holiday-Recipes/">Three Raw Cookbook Authors Share their Best Holiday Recipes</a></p><div class="body-sidebar-right p-4">
<strong>Raw Food Desserts Kitchen</strong><br><br>Although no oven is used in making raw desserts, other electronic equipment is necessary.<br><br><em><strong>Blender</strong></em> - Makes sauces, puddings, smoothies and fillings<br><em><strong>Dehydrator</strong></em> - Removes moisture from raw foods at 112° to 118° F; “bakes” cookies <br><em><strong>Food Processor -</strong></em> Makes nut crusts and fruit purées<br>Electric Juicer Presses and juices fruits and vegetables</div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:ee1acc2e-78f7-497a-b104-309febe9b3c12019-08-28T16:24:47-04:002019-08-28T16:24:47-04:00Cranberries' Red Power: Protect Yourself from Infection with this Powerful Fruit2010-12-03 00:09:00 -0500Anonymous<p>While the properties of cranberries for warding off urinary tract infections have been well documented, researchers at the Worcester Polytechnic Institute (WPI) are now reporting a surprise finding that expands the red berries’ healing characteristics. They discovered that cranberry juice cocktail evidently helps block a strain of the bacteria <em>Staphylococcus aureus</em> from bringing on staph infections, which can range from minor skin rashes to serious bloodstream problems. One particular strain, <em>Methicillin-resistant S. aureus</em> (MRSA), is a growing public health concern, because it doesn’t respond to most antibiotics.</p><p>To cause an infection, bacteria must first adhere to host tissue, and then gather in colonies to form a biofilm. In their study, the scientists found that in participants who had recently consumed cranberry juice, the ability of bacteria such as <em>E. coli</em> and <em>S. aureus</em> to form biofilms was significantly decreased, thus reducing the chance of contracting a urinary or staph infection. “We saw essentially no biofilm in the staph samples,” reports Terri Camesano, a WPI professor of chemical engineering.</p><p> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:29363771-47b9-4c5c-8122-08048a5dcdce2019-08-28T16:06:49-04:002019-08-28T16:06:49-04:00Update on Black Tea’s Mineral Content: Caution to Excessive Drinkers2010-11-02 15:31:16 -0400Anonymous<p>Black tea, a staple in many U.S. households, is the world’s most consumed beverage; yet it may contain higher concentrations of fluoride than previously thought. This could pose problems for excessive tea drinkers, say researchers at the Medical College of Georgia, in Augusta.</p><p>Their recent study discovered that the fluoride concentrations in black (not green or white) tea have been underestimated, and also may be linked to incidences of skeletal fluorosis, a disease caused by excessive fluoride consumption, characterized by joint and bone pain and damage. Study participants had a 10- to 30-year history of consuming one to two gallons of black tea a day. The problem is exacerbated when the tea is steeped in fluoridated drinking water or when other fluoride sources, such as treated toothpaste, are also present, as they add to the ingestion of that mineral.</p><p>The researchers are quick to also say that black tea remains a healthy beverage for those who enjoy the beverage in moderation—between two and four cups a day.</p><p> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:5ae08eca-e45a-4313-a3a3-ae1c54e933c82019-08-28T16:06:54-04:002019-08-28T16:06:55-04:00Go Easy on the Meat: Frequent Meat-eaters Take Caution2010-11-02 15:31:14 -0400Anonymous<p>Meat has traditionally had a proud place at holiday tables, but recent research from the University of Texas cautions that people who eat meat frequently, especially red meat that is cooked medium or well-done, may run a higher risk of developing bladder cancer. Cooking meat at high temperatures generates cancer-causing chemicals called heterocyclic amines. The UK Food Standards Agency suggests that people can reduce their risk by cooking at lower temperatures for a longer period of time and keeping flames from touching food when barbecuing or grilling.</p><p>Source: University of Texas M.D. Anderson Cancer Center, Houston, 2010<br> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:ac69f03a-86e0-4504-9520-f3be00a670542019-08-28T16:07:00-04:002019-08-28T16:07:00-04:00Banning Trans Fats Saves Lives: Say No to this Harmful Substance2010-11-02 15:31:10 -0400Anonymous<p>Unlike other dietary fats, trans fats are not natural, and therefore have no role in terms of nutrition. Rather, they are partially hydrogenated oils created by manufacturers and can harm health by lowering levels of HDL (good) cholesterol, while raising those of LDL (bad) cholesterol. They are known to play a role in increasing the risk for coronary heart disease and some chronic illnesses.</p><p>According to University of Minnesota School of Public Health, five major fast food chains have now significantly decreased the use of oils containing trans fats to cook their food, responding to health concerns from the public. But, is it enough? A recent report published in the British Medical Journal states that banning trans fats from all foods in the UK would prevent thousands of heart attacks and deaths every year, stressing that it would be a simple way to protect consumers from chronic disease.</p><p>While the amount of trans fats must be clearly stated in labels on packaged food items in the United States, restaurants are not mandated to disclose it. Given the frequency with which Americans eat out, trans fats should be of constant concern.</p><p>Good steps to take include carefully choosing places to dine out and making it a special occasion, rather than a regular occurrence. Read labels on groceries and lobby government representatives to ban the use of trans fats from all foods; these are, after all, classified as toxic by the World Health Organization.</p><p> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:db290770-5a3e-40f3-9f13-f9876b61f5172019-08-28T16:07:02-04:002019-08-28T16:07:02-04:00Expanding the Thanksgiving Table: Meatless Entrees Make For Thankful Vegetarian Guests2010-11-02 15:30:00 -0400Judith Fertig<p>When the Thanksgiving dinner guest list includes those who do not eat turkey, what is the cook—or the thoughtful guest—to do?</p><p>Many families feel they should come up with a second main course to offer alongside the traditional holiday bird. Likewise, vegetarian or vegan guests might want to bring a dish they can eat without making extra work for their host. So, in addition to turkey for traditionalists, what entrées can we prepare that are celebratory, seasonal, show-stoppers—but not faux turkey?</p><p>Traditionally, Italian families have made both roasted turkey and a main pasta dish for Thanksgiving. A vegetable lasagna will feed a crowd and can be made ahead of time. For a smaller group, prepared butternut ravioli, available fresh or frozen at better grocery stores, can be simply tossed with aromatic browned butter and sautéed fresh sage.</p><p>For a vegan offering, small acorn squashes may be filled with a flavorful mixture of caramelized onions, savory beans and dried fruits. Smaller squash are more readily available in early November and keep well in the refrigerator or other cool spots.</p><p>When these dishes arrive at the table, everyone will have much to be thankful for—including leftovers.</p><p>Judith Fertig is a freelance food writer at <a href="http://www.AlfrescoFoodAndLifestyle.blogspot.com">www.AlfrescoFoodAndLifestyle.blogspot.com</a>. The accompanying recipes are from her cookbooks.</p><p> </p><h3>Thanksgiving Lasagna<img alt="" src="//cdn2.locable.com/uploads/resource/file/624673/Thanksgiving-Lasagna.jpg">
</h3><p>This seasonal vegetarian entrée will feed a crowd and taste even better the next day.<br>Serves 12</p><p><strong>9 no-boil lasagna noodles<br>1 tbsp olive oil<br>1 cup chopped onion<br>2 cups sliced fresh mushrooms<br>1 cup coarsely shredded carrot<br>2 cups baby spinach<br>2 cups cubed butternut squash<br>1 (16-ounce) jar marinara sauce<br>1½ tsp dried oregano, crushed<br>2 cups cream-style cottage cheese, drained<br>1 slightly beaten egg<br>2 cups shredded Monterey jack cheese</strong></p><p>1. Oil a 3-quart rectangular baking dish. Set aside.</p><p>2. Heat the olive oil over medium-high heat in a large skillet and sauté onion and mushrooms until the mushrooms begin to release their juices, about 5 minutes. Stir in carrots, squash and spinach and cook, stirring, until tender. Stir in marinara sauce and oregano. In a medium-size mixing bowl, stir together the cottage cheese and egg.</p><p>3. Layer three noodles in the bottom of the baking dish. Top with a third of the cottage cheese mixture and a third of the Monterey jack. Continue to layer, ending with a third of the Monterey jack sprinkled on top. Preheat the oven to 375° F.</p><p>4. Bake, uncovered, for 30 minutes or until bubbling. Let stand 10 minutes before serving.</p><p> </p><h3>Butternut Squash Ravioli with Fresh Sage<img alt="" src="//cdn3.locable.com/uploads/resource/file/624674/Butternut-Squash.jpg">
</h3><p>This vegetarian dish features the vibrant flavors and colors of autumn.<br>Serves 4</p><p><em>Note: If butternut squash ravioli is not available, pair cheese ravioli with 2 cups of cooked butternut squash cubes and toss with the browned butter and sage.</em></p><p><strong>4 tbsp unsalted butter<br>12 to 15 fresh sage leaves<br>1 (14- to 16-ounce) package of fresh or frozen butternut squash ravioli<br>¼ cup freshly grated Parmesan cheese</strong></p><p>1. Melt butter in a large skillet over medium heat for about 4 minutes. When butter starts to have a nutty aroma and is light brown, add sage leaves and fry for 1 minute. Remove from heat.</p><p>2. Bring a large pot of water to the boil. Add ravioli and cook until they float to the top. Remove ravioli with a slotted spoon and toss gently in browned butter and sage sauce. Transfer to a large serving bowl and sprinkle with cheese.</p><p> </p><h3>Acorn Squash Compotes<img alt="" src="//cdn0.locable.com/uploads/resource/file/624675/acorn-squash.jpg">
</h3><p>These stuffed acorn squash will steal the spotlight.<br>Serves 8</p><p><strong>2 cups thinly sliced onion<br>2 tbsp olive oil<br>1 (15.5-ounce) can chick peas, drained<br>3 cups red kidney beans, rinsed and drained<br>2 Granny Smith apples, peeled, cored and chopped<br>1 cup dried cranberries<br>1 cup snipped dried apricots<br>½ cup port, brandy, or dry white or red wine<br>¼ cup honey<br>1 tbsp fresh thyme leaves<br>Natural salt and freshly ground pepper to taste<br>8 small acorn squashes, cut in half and seeded<br>Fresh thyme sprigs for garnish</strong></p><p>1. Heat oil in large skillet that won’t stick over medium-high heat. Add onions and sauté until medium brown, about 10 minutes. Stir in chick peas, kidney beans, apples, dried fruits, port and honey, and bring to a simmer. Remove from heat. Season with thyme leaves, salt and pepper. (Cooks have the option to make the filling up to this point ahead of time. Covered and refrigerated, it will keep for up to three days.)</p><p>2. Preheat oven to 350° F.</p><p>3. Pack squashes with filling, place on baking tray and bake uncovered for 25 minutes. Cover with lids and bake 20 to 30 minutes more, until squashes are tender. Garnish with thyme and serve.</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:a7bb432c-3fff-406c-9589-936c2502886a2019-08-28T16:24:32-04:002019-08-28T16:24:32-04:00An Apple A Day: Eat this Fruit to Improve Digestive Health2010-10-11 10:25:38 -0400Anonymous<p>There’s truth in the adage that an apple a day keeps the doctor away. Research published in the open access journal BMC Microbiology contributes to our understanding of why apples are good for us.</p><p>Microbiologists from the National Food Institute at the Technical University of Denmark fed rats a diet rich in whole apples or apple juice, purée or pomace. Another group of lab animals was put on a control diet. The researchers then analyzed the animals’ digestive systems to see if eating apples had any impact on the amount of friendly bacteria in their gut.</p><p> “We found that rats eating a diet high in pectin, a component of dietary fiber in apples, had increased amounts of certain bacteria that may improve intestinal health,” says co-researcher Andrea Wilcks. “It seems that when apples are eaten regularly and over a prolonged period of time, these bacteria help produce short-chain fatty acids that provide ideal pH conditions for ensuring a beneficial balance of microorganisms. They also produce a chemical called butyrate, which is an important fuel for the cells of the intestinal wall.” Ultimately, a healthy digestive tract translates into a stronger immune system.</p><p> </p><p>Source: BioMed Central, 2010</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:ac8e8aae-8cee-49db-94cc-954cf8e6dc212019-08-28T16:24:28-04:002019-08-28T16:24:28-04:00How Sugar Feeds Cancer: Not so Sweet2010-10-11 10:25:35 -0400Anonymous<p>Researchers at Huntsman Cancer Institute at the University of Utah have uncovered new information on the notion that sugar “feeds” tumors. While it’s accepted that tumor cells use a lot more glucose (a simple sugar) than normal cells, the new study sheds light on how this process takes place and might be stopped.</p><p>The researchers discovered that during both normal and cancerous cell growth, a cellular process takes place that involves both glucose and glutamine, a common amino acid found in many foods. Glucose and glutamine, both essential for cell growth, were thought to operate independently. This groundbreaking research now shows not only that they are interdependent, but that restricting glutamine works to stop the utilization of glucose. Essentially, if glutamine is absent, the cell is short-circuited due to a lack of glucose; thus, it suggests a new way to halt the growth of tumor cells. The researchers hope that their findings will lead to more effective cancer treatment therapies.<br> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:8bb978d2-2457-4c6e-a0c7-4b37016c2f532019-08-28T16:24:42-04:002019-08-28T16:24:42-04:00The Perils of Meat Substitutes2010-10-11 10:25:25 -0400Kristin Ohlson<p>When some people decide to give up meat, they still want something that looks, smells and tastes like meat on their plate—and they want its preparation to be as easy as flipping a burger on the grill. Even mainstream supermarkets now offer dozens of protein-rich products to fill this savory niche, usually made from some combination of textured or hydrolyzed soy protein, wheat gluten, grains and tofu.</p><p>Great idea, right? Not necessarily. It may be convenient to rely on “meat analog” products when first making the transition to a plant-based diet, but a steady diet of them isn’t healthy, say nutritionists, because these products often have similar problems as other highly refined foods. Too many vitamins and minerals are leached away during production; plus, they often contain an unwholesome amount of salt, flavorings, colorings and other chemicals to make them palatable.</p><p>“They’re really not ideal foods, long-term,” states Brendan Brazier, an Ironman triathlete and author of The Thrive Diet and Thrive Fitness. “After the transition is made, I tell people to cut these highly processed things out drastically—even cut them out completely.”</p><p>Mitzi Dulan agrees. She’s a registered dietitian and team nutritionist for the Kansas City Royals (and formerly with the Kansas City Chiefs) and co-author, with NFLer Tony Gonzalez, of The All-Pro Diet. Dulan tells vegan clients to seek their protein in beans and other legumes, nuts, whole grains and naturally fermented soy foods like tempeh; if they want to buy vegan products, they should make sure they’re made from these whole-food ingredients.</p><p>Remarks Dulan, “I’d prefer to see people stay away from those fake meats and cheeses.”</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:3cad58c6-e8b9-47b4-88b2-8d2085f897542019-08-28T16:24:27-04:002019-08-28T16:24:27-04:00On The Vegan Trail: Why People Are Putting More Plants On Their Plates2010-10-11 10:25:16 -0400Kristin Ohlson<p>Based upon what he observed at a plantation in Hawaii on his first job out of medical school, California physician John McDougall has eaten a vegan diet for 35 years. There, he cared for workers hailing from China, Japan, Korea and the Philippines, and quickly noticed that first-generation immigrants didn’t have the diseases he’d been trained to treat: no heart disease, no diabetes, no cancer, no arthritis. However, he saw more evidence of these conditions with each succeeding generation, as the workers increasingly indulged in standard American fare.</p><p>“My first-generation patients kept to the diet they had eaten in their home countries,” McDougall says. “They lived on rice and vegetables, with very little meat and no dairy. But, as their kids started to eat burgers and shakes, the kids got fatter and sicker.”</p><p>Accounts like this contribute to the fact that today, as many as 8 million Americans say that they are vegetarians, according to a 2009 Harris Interactive survey commissioned by The Vegetarian Resource Group. Of these, about a third are vegans, who avoid meat, eggs and dairy products, as well as meat. Many choose a plant-based diet for better health; others, because they believe it’s more humane and environmentally conscious. According to the Natural Marketing Institute, as many as 30 percent of Americans say they are trying to reduce their meat intake.Vegan advocates, who include celebrities like Alicia Silverstone, Tobey Maguire and Woody Harrelson, support a robust vegan infrastructure, with new cookbooks and gourmet recipes, hip new restaurants and an explosion of websites and chat rooms devoted to a plant-based lifestyle.</p><p> </p><p>Some omnivores doubt that people can be either healthy or satisfied without the nutrients and flavor of animal products. After all, didn’t we evolve from meat eaters? Yes, our hunter-gatherer forbears may have liked meat, explain some experts, but it comprised only a tiny part of their diet—those animals were hard to catch. Instead, early humans subsisted largely on wild vegetables, fruits, nuts and seeds. Milk and cheese didn’t become a diet staple until 10,000 years ago, and then only in Europe.</p><p>Author Virginia Messina, a registered dietitian with a master’s degree in public health, based in Port Townsend, Washington, says her research for the American Dietetic Association confirms that vegetarians overall have lower levels of bad cholesterol, less obesity and a lower incidence of both hypertension and colon cancer than meat-eaters. Vegans have even lower cholesterol and blood pressure than vegetarians who eat eggs and dairy.</p><p>But eschewing animal products only leads to improved health if people follow some basic guidelines. Vegans must be sure to eat a variety of whole grains, beans, legumes, nuts and seeds—good sources of protein—as well as fruits and vegetables. (Messina notes that the average person needs about 55 grams of protein a day, about half that ingested in a typical America diet.) And, while plant diets are generally rich in iron, Messina notes that vegans need to make sure that the iron is well absorbed by eating a diet rich in vitamin C—leafy greens, as well as citrus, peppers, potatoes, melons and tomatoes. She reminds vegans to get enough zinc in their diets with nuts, seeds and seed butters like tahini. Some nutritionists suggest that vegans take a vitamin B12 supplement, as well as a calcium supplement.</p><p>Vegans insist that giving up these animal products doesn’t mean giving up the pleasures of food. Perhaps no vegan chef has done more to convince skeptics than Isa Chandra Moskowitz, with cookbooks like Vegan with a Vengeance, Veganomicon, and Vegan Cupcakes Take Over the World. (She also founded the Post Punk Kitchen vegan website with free recipes at theppk.com). Many of her recipes take fewer than 45 minutes to prepare, often from inexpensive ingredients. “It’s an economical way to eat,” she says. “It’s the way poor people have always eaten.”</p><p>Certainly, it takes some retraining to adopt a vegan diet. Some people start by keeping meat portions to three or four ounces and going meatless one day each week, as author Michael Pollan recommends. But once people get the hang of preparing tasty, plant-based meals, they realize the breadth of the culinary experience.</p><p>“The people who have been vegan for any length of time actually have a diet that’s substantially more diverse and interesting than the typical omnivore,” observes Erik Marcus, author of The Ultimate Vegan Guide: Compassionate Living Without Sacrifice. “You might think that your diet becomes more limited if you get rid of animal foods, but the opposite is actually true.”</p><p>Kristin Ohlson is a freelance writer in Cleveland, OH. Reach her at <a href="http://www.KristinOhlson.com">www.KristinOhlson.com</a>.</p><p> Click here for information on <a href="http://naturalawakeningsmag.godengo.net/Natural-Awakenings/October-2010/The-Perils-of-Meat-Substitutes/index.php?previewmode=on">The Perils of Meat Substitutes</a></p><p> </p><p><br> </p><div class="body-sidebar-right p-4">
<h4><strong>Defining Different Strokes</strong></h4>
<h5>It’s common for people to become quasi-vegetarians on the way to a way of eating that’s even more health- and planet-friendly. Here’s a look at various dietary practices.</h5>
<p><strong>Omnivore:</strong> eats both plant- and animal-based foods<br><strong>Flexitarian:</strong> inclined to mostly eat vegetarian, but sometimes adds in meat <br><strong>Vegetarian</strong>: eats no meat, including fish and shellfish, or any animal byproducts; also known as a lacto-ovo vegetarian (eats dairy and eggs) <br><strong>Lacto-vegetarian:</strong> a vegetarian who eats dairy products, but not eggs <br><strong>Ovo-vegetarian:</strong> a vegetarian who eats eggs, but not dairy products <br><strong>Pescetarian:</strong> a vegetarian who eats fish (may also avoid factory-farmed fish) <br><strong>Vegan: </strong>eats no meat, eggs or dairy, and no animal-derived ingredients, like gelatin, honey or whey; usually also excludes wearing and other uses of animal products, such as leather, wool, angora and cashmere <br><strong>Raw: </strong>consists of only unprocessed vegan foods that have not been heated above 115° Fahrenheit <br><strong>Macrobiotic: </strong>consumes unprocessed vegan foods and sometimes, fish; generally avoids refined oils, flours and sugars <br><strong>Fruitarian: </strong>eats only plant foods that can be harvested without harming the plant</p>
<p>Contributing sources: International Vegetarian Union; <br><a href="http://www.Vegetarian.About.com">www.Vegetarian.About.com</a>; <a href="http://www.VeggieVisitors.com">www.VeggieVisitors.com</a></p>
</div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>