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1. Great Cookbooks!
With all the great cookbooks available today,
now it’s easier than ever to go
vegetarian with a diet full of flavor
and versatility as well as compassion. FREE
For your next mock “meatloaf,” Recipes Inside!
“chicken” pot pie, veggie ground tacos,
chocolate tofu pie, and more, visit the
Cookbook section at PETACatalog.org.
Or call us toll-free at 1-800-483-4366.
Vegetarian
Starter Kit
VEG297 1/08
Everything you need to eat right for your
People for the Ethical Treatment of Animals
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3. Q& A The Hazards of Eating Chicken
Eating forLife Ask the Experts
!
Because chickens are now bred and drugged to grow so
large, chicken flesh today contains three times as much
“What do you think of fat as it did just 35 years ago. The most toxic form of the
poison arsenic is used in chicken feed because it promotes
‘low-carb,’ meat-based diets?” faster growth. The National Institutes of Health warns that
this cancer-causing chemical is then ingested by people
I call them “the ‘make yourself sick’ diets”
who eat chicken flesh. Men’s Health magazine ranked
Leading health experts agree that a vegetarian diet provides optimal nutrition for both children because they cause the body to go into ketosis— chicken as the number one food you should never eat
a state that occurs when we are seriously ill. because of its high rate of bacterial contamination.
and adults. The largest nutritional and medical organizations, including the American Dietetic I also use that designation because the very foods
Association, confirm that balanced plant-based diets are healthier than diets that include meat. recommended—meat, chicken, bacon, eggs, and
cheeses—are the foods the Heart Association
and the Cancer Society say cause our most
According to Dr. T. Colin Campbell, What About Protein, Savory Pot Pie dreaded diseases. ... There is only one way to fully satisfy your plant foods,
nutritional researcher at Cornell Iron, and Vitamin B12? Get the recipe at VegCooking.com
appetite with delicious foods and stay trim and healthy including
University and director of the for a lifetime—that’s a low-fat vegetarian diet with beans, nuts,
largest epidemiological study in According to medical authorities, fruits and vegetables and a bit of exercise. whole grains,
history, “The vast majority of all vegetarians get plenty of protein without Dr. John McDougall, medical director and leafy green
cancers, cardiovascular diseases, having to pay particular attention to of the McDougall program vegetables.
and other forms of degenerative their diets. Healthy vegetarian protein Fifty years
illness can be prevented simply sources include whole grains, oatmeal, ago, most people got their
Delicious Dairy Alternatives
by adopting a plant-based diet.” beans, peanut butter, brown rice, peas, vitamin B12 from bacteria in their You can get all the calcium that
The American Heart Association lentils, tofu, soy milk, nuts, seeds, “Eating a high-protein diet drinking water or on their fruits you need from the
reports that vegetarians “have mushrooms, and vegetarian burgers and is like pouring acid rain on your and vegetables. Now that water
plant world—
a lower risk of obesity, coronary hot dogs. By contrast, consuming too bones,” according to one researcher. is purified and vegetables are so
heart disease (which causes much animal protein has been When you get your protein from plant thoroughly washed, most people get
broccoli, beans,
many leafy green
heart attack), high blood pressure,
diabetes mellitus, and some
forms of cancer.”
scientifically linked to osteoporosis
—according to a 2003 U.S.
Department of Agriculture
Q& A sources, you get all the amino acids
that you need, without all the saturated
fat and cholesterol found in meat,
their B12 from the bacteria on meat
or in dairy products, but all common
multivitamins have ample amounts
vegetables,
almonds, soy
Scientists have found that (USDA) report, Ask the Experts eggs, and dairy products. of B12 (all of them from non-animal milk, tofu, and
vegetarians have stronger immune vegetarian women According to a study published sources), as do fortified foods like calcium-fortified
systems than meat-eaters do;
this means that they are less
had stronger
bones than
“Isn’t fish a health food?” in the American Journal of Clinical
Nutrition, vegetarians do not have
breakfast cereals and soy milk. The
B12 in pill form and fortified foods
orange juice are
all good sources.
susceptible to everyday illnesses women Anyone who eats fish for health reasons should higher levels of anemia than meat- is actually much better absorbed
like the flu. Vegetarians are also far who ate think again: The Environmental Protection Agency eaters do. Iron is found in numerous than that found in animal products.
less likely to be overweight; in fact, meat. (EPA) revealed that women who ate fish just twice a
meat-eaters are nine times more Vegetable Spring Rolls
week had blood mercury concentrations that were seven
likely to be obese than vegans. times higher than those of women who didn’t eat fish. Get the recipe at VegCooking.com What’s Wrong With
Meat, dairy products, and A woman who eats just one can of tuna per week will be Milk and Eggs? actually
eggs are completely devoid of 30 percent over the EPA cutoff for safe mercury levels. Dr. Neal Barnard, author causes
fiber and complex carbohydrates, Mercury is known to cause severe health problems of Foods That Fight Pain No species naturally drinks milk calcium
the nutrients that we’re for humans, including brain damage, memory beyond the age of weaning, and to be
supposed to consume loss, and damage to a developing fetus. One study showed that no species would naturally drink leached
more of for good health, women who regularly ate fish were more likely to have babies who the milk of a different species. from the body.
and they are loaded with were sluggish at birth, had small head circumferences, and had For humans, drinking cow’s According
saturated fat and developmental problems. Women who consume even low levels milk has been linked to heart to a Harvard Medical School
cholesterol, which can of fish contaminated with PCBs, mercury, or other toxins have disease, some types of cancer, analysis of the evidence, milk does
make us overweight and a more difficult time conceiving. Some of these chemicals diabetes, and even osteoporosis, not protect against osteoporosis.
tired in the short term and remain in the body for many years. Plant foods like walnuts the very disease that the dairy One egg contains a staggering 220
lead to clogged arteries and and flax seeds and and vegetarian DHA capsules contain industry claims its products are milligrams of cholesterol, which
Roasted Red Pepper Hummus
heart attacks in the long term. the essential fatty acids that we need without the supposed to prevent! The high clogs your arteries and leads to
Get the recipe at VegCooking.com animal-protein content of milk heart disease.
harmful toxins found in fish flesh.
4 eating for life FIND OUT MORE ABOUT HEALTHY VEGETARIAN EATING AND GET MEAL PLANS AND HUNDREDS OF FREE RECIPES AT VEGCOOKING.COM eating for life 5
4. Raising Weight Loss
Vegan Kids
by Shelly Davis
Obesity is one of the most pressing health problems in the United States
and will soon become the country’s leading cause of preventable deaths.
by Deborah Wilson, M.D.
all the protein, iron, and calcium that Despite the growing foods are naturally Dr. Wilson’s
they need by eating plant foods. He Ziti With Sun-Dried Tomato Cream number of “diets” low in fat, so Weight-Loss Book
gave me confidence and some high- that are being touted quantity and calorie
powered backup by referring me to the
Get the recipe at VegCooking.com
throughout the country, restrictions are
Recommendations
• Eat More, Weigh Less
seventh edition of the world-famous pregnancy, lactation, Americans just keep getting unnecessary. My
by Dr. Dean Ornish
Baby and Child Care, in which Dr. infancy, childhood, and fatter. A government review of all colleague Dr. Dean
• The McDougall
Benjamin Spock agreed, writing, adolescence.” studies on weight loss found that two- Ornish calls it
Program for Women
“Children who grow up getting their The meat in our supermarkets today thirds of dieters gain all the weight back the “eat more, weigh less” diet
The Davis Family by Dr. John
nutrition from plant foods rather than is loaded with antibiotics, artificial within a year, and a whopping 97 percent (and he even wrote a wonderful
McDougall
When you replace meat, dairy products, meats have a tremendous health hormones, heavy metals, and a host gain it all back within five years. This book with that title).
• A Physician’s
and eggs in your children’s diet with advantage.” He also wrote, “Animals of other toxins—none of which are yo-yo weight fluctation is worse than Because vegetarian diets are
Slimming Guide
healthy plant-based foods, you are tend to concentrate pesticides and other found in any plant-based foods. Even being overweight: These dieters would the only diets that work for long-
by Dr. Neal
starting them off with a significant chemicals in their meat and milk. Traces pesticides and herbicides, the only have been better off if they hadn’t term weight loss, it’s no surprise
Barnard
health advantage, lowering their risk of these chemicals can easily end up in two classes of chemicals found in even bothered. that population studies show that
for a host of adult diseases that have a mother’s breast milk if she eats these plant foods, are far more concentrated There has not been a single study meat-eaters have three times the
been linked to animal products, products. Plant foods have much less in meat and dairy products, because indicating that high-protein diets like obesity rate of vegetarians and nine
including heart disease, obesity, contamination, even if they are not farmed animals eat contaminated plant Atkins work for more than a year; in times the obesity rate of vegans. It’s
diabetes, and several types of cancer. organically grown.” foods and then the pesticides and fact, two studies showed that weight possible to be an overweight or obese
Animal products are also linked to The American Dietetic Association herbicides become concentrated in loss on the Atkins diet reversed or vegan, of course, just as it’s possible
many of the ailments that tend to affect agrees, stating, “Well-planned vegan … their flesh. These contaminants are stalled after just six months, and to be a thin meat-eater, but adult
children. Indeed, when my daughter Lilly diets are appropriate for all stages bad enough for adults, but they can Atkins himself died at 258 pounds. vegans are, on average, 10 to 20
was a baby, she never had colic, ear of the life cycle, including during be especially harmful to children, whose The only weight-loss plan that has pounds lighter than adult meat-eaters.
infections, flu, or any serious illness. bodies are small and still developing. been scientifically proved to take weight Adopting a vegan diet won’t just health in
My younger daughter, Hailey, is now Lilly is now 4 years old. She can off and keep it off for more than a year help you slim down, it will also help comparison to both vegetarians and
following her example. identify dozens of dinosaurs, was taking is a vegan diet. Many delicious vegan you fight an array of ailments, nonvegetarians.” I couldn’t have said
Although I’ve given my kids gymnastics and dance classes at the age including heart disease, cancer, it better myself.
A vegan diet—particularly
a better start in life than the of 3, and has never had bronchitis or diabetes, arthritis, and more. Dr.
majority of children get, I confess strep throat. Her baby sister, who
one that is low in fat— T. Colin Campbell of Cornell University,
Mediterranean Tofurky ‘Rolls’
that I had moments of doubt is growing at a rate that astounds will substantially reduce arguably the foremost epidemiologist Get the recipe at VegCooking.com
in the beginning. I had her doctors, was speaking clearly disease risks. in the world, states, “Quite simply, the
been a vegetarian for years, at 10 months and was performing more you substitute plant foods for
Green Beans With Cranberries
but were children different? somersaults in her gymnastics animal foods, the healthier you are
Get the recipe at VegCooking.com
I was fortunate to have class at only 18 months of age. likely to be. I now consider
the full support of my Best of all, I don’t have any veganism to be the ideal diet.
pediatrician, who confirmed trouble convincing my girls A vegan diet—particularly one
that kids not only don’t need to eat their veggies—Lilly’s that is low in fat—will substantially
any animal products, they’re favorite dish is tofu and reduce disease risks. Plus, we’ve
also much better off without Papaya-and-Mango Salsa broccoli—which makes the parents seen no disadvantages from
them, and they can easily get of the girls’ friends green with envy! veganism. In every respect, vegans
Get the recipe at VegCooking.com
appear to enjoy equal or better
6 eating for life CHECK OUT GOVEG.COM FOR A VEGETARIAN WEIGHT-LOSS GUIDE, REAL-LIFE TESTIMONIALS, TIPS FOR VEGETARIAN ATHLETES, AND MORE! eating for life 7