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Going Veg

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Whole Foods: The Perfect Formula for Health and Weight Loss

Veg Spotlight

Nadine - Long-term EVEN Member, Volunteer and Presenter

Veg Wisdom

He is a heavy eater of beef. Me thinks it doth harm to his wit. - Shakespeare, Twelfth Night

Edu-Stat

In the classic research study conducted by Dean Ornish, M.D., 82% of individuals who switched to a low-fat, vegetarian diet, along with exercise and stress management, actually reversed their heart disease. This is especially important, given that most people in Western countries have the beginnings of artery blockages before they finish high school. (Breaking the Food Seduction, Dr. Neal Barnard)

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Veg Spotlight

Veg Wisdom

The person I love would never wear fur. Fur just makes me think of shallow women who have no conscience. The fur industry belongs to a time when people were selfish beyond belief. If you were some ancient tribal chieftain, and there was not a department store nearby 350 years ago, I'd understand. But now, we have synthetic fibers, and it's not necessary. The elitism of fur makes me wanna puke. - Gavin Rossdale

Going Veg > Frequently Asked Questions

Frequently Asked Questions

~ Where do you get your protein?

If you don’t know where you get your protein while following a plant-food-based diet, you’re in good company. The Nutrition Committee of the American Heart Association, scientists from the Human Nutrition Research Center and Medical School at Tufts University, and registered dietitians, research nutritionists and physicians of Northwestern University, and the Harvard School of Public Health are just a few examples of "experts" you look to for advice who have the protein story wrong.1-4 Consequences of their shortfall are as grave as a lifetime of sickness and obesity, and premature death, for innocent people. These professionals must be held accountable.

>>Read more at:
http://www.drmcdougall.com/misc/2007nl/apr/dairy.htm

Thank you, Dr. McDougall!

~ I've heard a lot about pre- and post-workout nutrition. Is there anything I can do nutritionally to maximize recovery and muscle maintenance/gain?

What you put into your body before and after your workout can greatly influence your performance and body composition. Taking advantage of this window of opportunity around workout time can be of benefit to any athlete/exerciser. There has been a lot of good research about how to use nutrition to your advantage before and after workouts. For the sake of this answer, I will define a workout as a planned session of activity lasting between 45 and 90 minutes, and it must be more difficult than walking.

With pre-workout nutrition, it is important to try and have a small meal/snack about 30 minutes to one hour before you begin. Getting in some quality protein should be a priority along with a natural form of complex carbohydrate. If you like to take your meal/snack closer to 30 minutes before your workout, you may want to stick with a liquid supplement or bar. Shakes and bars will digest quickly and aren't bulky. Eating too much food so close to exercise can leave you feeling weighed down and bloated. Post-workout nutrition will be fairly similar to pre-, with one difference. A more refined carbohydrate can be used to accelerate the recovery process. And don't skimp on the protein after your workout either.

Some good pre-workout >snack options:

1 cup soy milk with 1 tablespoon rice protein 2 tablespoons rice protein in water and 1/2 cup of fruit 1 scoop of soy protein (approx 20-30 grams) in water and 1/2 cup fruit 1/4 cup uncooked oats, 1/4 cup soy milk, 1 tablespoon rice protein

powder (mixed like a pudding)

Some good post-workout snack options:

1 cup chocolate soy milk with 1 tablespoon rice protein and a banana 2 tablespoon s rice protein in juice and 1/2 cup fruit 1 scoop of soy protein (approx 20-30 grams) in juice and 1/2 cup fruit 1 packet instant flavored oats, 1/4 cup soy milk, 1 tablespoon rice protein powder (mixed like a pudding) *Note: Rice protein can be found at health food stores as a powder Remember, everyone is different. Find the combo that you tolerate best. The basic combinations of the above foods/drinks will be different depending on body size (e.g., a lot of muscle), and goal (weight management, muscle gain, etc). Train hard!

by VRG member Ryan D. Andrews, MS, MA, RD, CSCS, CISSN The Vegetarian Resource Group Newsletter - Volume 10, Issue 9

~ This [autumn] is such a great time [of year], why should we be depriving ourselves of stuff, especially good stuff like turkey?

FARM (Farm Animal Rights Movement) answers your question:
"Why Gentle Thanksgiving?" Taking an innocent life betrays the Thanksgiving spirit of celebrating life, health, and happiness. Did you know:

• Turkeys are social animals who prefer to live and feed together in flocks.
• Turkeys have great full-color vision and make direct eye contact as soon as they hatch.
• Turkey mothers are among the most protective mothers in the world.

Sadly, these sensitive animals are raised in factory farms where they are unable to express their natural instincts. The 300 million turkeys slaughtered each year in the US spend their lives crammed industry sheds with little room to move. All turkeys (even free-range) endure a horrific slaughterhouse end. Celebrate life and give thanks for health and happiness by bringing a Gentle Thanksgiving to your family. All beings are entitled to health and happiness. www.GentleThanksgiving.org

~I've heard a lot over the years about a veg diet not giving you enough iron. Is this true?

No. It's just one of those myths that keeps on hangin' on. See what Viva USA has to say about it here: http://www.vivausa.org/health/iron.html

~Can I get adequate nutrition from a plant-based diet?
~Will I get enough protein if I don't eat animal foods?

I know these are the questions you are genuinely concerned with, but study after study show that you needn't be. A plant-based diet remains the most healthful one to choose if you want to live a vibrant, healthful life free of disease. Be reassured by Dr. John McDougall's page here: http://www.drmcdougall.com/free_2e.html

~I don't think there's a single good reason not to drink milk. I've been drinking milk my whole life!
Well, you're right on one count. There isn't a single good reason; there are many! What animal drinks the milk of another species? None. What mammal drinks milk past infancy? None. And here's Dr. Barnard with 8 more reasons: http://www.pcrm.org/health/veginfo/dairy.html and if you still need more convincing, read Don't Drink Your Milk!: New Frightening Medical Facts About the World's Most Overrated Nutrient by Dr. Frank A. Oski

~I'm a senior on Social Security and everyone tells me I shouldn't be vegetarian at my age. I thought I knew what I was doing, but now they've instilled so much fear in me, I wonder if they could be right. Is it still ok to be veg at my age (69)? I got a clean bill of health from my doctor, but I definitely cannot afford to get sick. Should I put some meat back into my diet just to be on the safe side? What do you think?
The safe side?! I think if vegetarianism has kept you this fit for this long and your doctor says you're in good health, you must be doing something right. But I understand your concerns. However, before you throw animal flesh back into your otherwise healthful diet, see what the Vegetarian Resource Group has to say about Seniors and Veg Nutrition here: http://www.vrg.org/nutrition/seniors.htm

~ How important is water in a healthful diet?
No focus on nutrition would ever be complete without including the importance of water.

- Water regulates every function of the body.

- The human brain is roughly 1/50th of the total body weight. It is said to possess about nine trillion nerve cells (computer chips). Brain cells are said to be 85% water. 20% of blood circulation is allocated and made available to the brain. The brain is the only part of the body that is constantly active.

- Chronic dehydration is the root cause of most major degenerative diseases of the human body. (Chronic dehydration=disease producer)

- Water is the cheapest form of medicine to a dehydrated body.

- Your body needs an absolute minimum of six to eight 8 ounce glasses of water a day. (Alcohol, coffee, tea, and caffeine-containing beverages don't count as water.) [Caffeine is a natural diuretic and makes the body eliminate water.]

- The greatest health discovery of all times is that water is a natural medication for a variety of health conditions. From Your Body's Many Cries for Water by F. Batmanghelidg, MD.

See "Why Is Water Necessary?" here

~ What's your definition of vegetarian?
With thanks to, and permission from, our veg friends at the Toronto Veg Association, we offer this compact, commonly-accepted definition, and other information from their website:

"Vegetarians don't eat the flesh of any animals be they mammals, birds or fish. Lacto-Ovo-Vegetarians include dairy products and eggs (free-range please!) as part of their diet. This is the diet most commonly thought of as vegetarian. In addition, Vegans don't eat any animal products such as milk, cheese and eggs. Vegan Lifestyle [as opposed to a vegan diet] is a full vegan lifestyle ethic endeavour to live lives which do not cause any suffering at all to animals, or exploit animals in any way. This normally involves ceasing to eat any eggs, dairy produce, or honey, and ceasing to wear or use leather, wool and similar animal products [silk and fur]. Entertainment that confines or exploits animals such as circuses, rodeos and zoos is avoided.

The word vegetarian, coined by the founders of the British Vegetarian Society in 1842, comes from the Latin word vegetus, meaning "whole, sound, fresh, or lively," as in homo vegetus---a mentally and physically vigorous person. The original meaning of the word implies a balanced philosophical and moral sense of life, a lot more than just a diet of vegetables and fruits."

~ How can you tell me what to eat?
We don't tell you what to eat. We tell you where your food comes from. Deciding what to eat is a decision only you can make. However, we think that making informed choices is as much a responsibility as it is a right and, as such, to make an informed choice that is good for all concerned is impossible without knowing what's really going on behind closed doors. Like Maya Angelou says, "When you know better, you do better."

~ If I go veg, what do I eat?
Your choices are virtually limitless!! A basic diet of fruits, vegetables, grains, legumes, beans, nuts, seeds are at the core of a healthful veg plan. A plant-based diet such as this means: whole wheat breads and pastas; healthful cereals; soy, rice, almond and oat milks; tofu, tvp, tempeh, seitan; soups and crackers; potatoes; eggplant, squash, scrumptious salads, veggie burgers, and an endless array of nutritious foods that originated by growing directly from the earth. One can only imagine the hundreds, no, thousands, of wholesome combinations.

It's best to eat foods whole (closest to their natural state), since each stage of processing depletes more vital nutrients and increases its chances of containing toxins (MSG and other artificial, chemical additives). In other words, it's better to eat an apple vs. canned apple sauce; better to eat potatoes vs. potato chips, etc. It's more important to eat a healthful veg diet than it is to just eat veg. If you think going veg means eating Twinkies and Diet Coke, it's time to relook all your available options. Good veg cuisine is cheap, simple, clean, nutritious, inviting, thoroughly delectable---and non-violent.

Excellent vegan recipes and vegan cookbooks abound---see Joanne at EVEN's lending library, check your local public library or used book stores, see online resources, and remember to visit Beverly Lynn Bennett's website for a myriad of A++ recipes and ideas.

~ Where can I shop in Eugene to find healthful veg foods?
In an effort to support the locally-owned Eugene businesses, we strongly favor patronizing:

Capella Market, 2489 Willamette, 345-1014 (more info)
Friendly Street Market, 2757 Friendly, 683-2079 (more info)
The Kiva, 125 W. 11th, 342-8666 (more info)
Market of Choice, 2858 Willamette, 338-8455 (more info)
         1960 Franklin Blvd, 687-1188 (more info)
         1060 Green Acres Rd., 344-1901 (more info)
New Frontier Market, 1101 W. 8th, 345-7401 (more info)
Red Barn Natural Grocery, 357 Van Buren, 342-7503 (more info)
Sundance Natural Foods, 24th & Hilyard, 343-9142 (more info)

~ Do I have to be veg to come to EVEN's gatherings?
Nope. Just inquisitive and open-minded.

~ Do I have to be vegan or vegetarian to join EVEN?
No, again. Just wanting to help EVEN fulfill its Mission Statement to inform and educate those interested in the benefits of a plant-based diet is enough. We're not the "Food Police", nor do we aspire to be. We simply strive to help others make informed, compassionate choices.

~ Do I have to be a paying member to come to EVEN's events?
Definitely not. EVEN's EVENts are always free and open to all.