Warming Winter Foods That Won't Weigth You Down...

Eat To Stay Warm And Healthy This Cold Season

By Cassandra Roe BHsc, Adv. Dip. Nat.
What is it about winter that make us want to curl up on the couch and indulge in some good old fashioned comfort food? The answer might be more deeply ingrained in us than we think. Our bodies have evolved to respond to the cold weather by trying to store extra calories as a preparation for the challenges of winter. To our ancestors winter was a time of exposure to harsh weather, infection and food scarcity. However, nowadays we spend our evenings in our toasty warm houses with our pantry nicely stocked, and this primitive instinct has become more of a pest than a saviour. Is there a way to satisfy your desire for cold season comfort food in a healthy way? Yes, and it all comes down to the type of food you choose to reach for this winter.

Exploring Your Winter Food Options
Winter is traditionally a time for roasts, casseroles and pies. These foods are hearty and satisfying, but can also be high in kilojoules. But winter is also the time for soups, which can be a healthier alternative. Why not pick one night of the week to cook a different tasty soup?

Many root vegetables come into season during winter, so experiment with parsnip, swede, sweet potato, celeriac and beetroot. Make a warm vegetable salad, or a wholesome vegetable stew on baked polenta. Instead of mashing potato, substitute pumpkin for variety and nutrients. Another group of vegetables that come into their own in winter is the onion family. Garlic, onion, leeks, shallots and chives not only bring a great flavour to dishes, but help protect against infection over the cold season. Try homemade onion soup, potato and leek fritters, or a raw garlic dip (chopped garlic, low fat yogurt and chives) if you are feeling brave! Broccoli, cabbage, cauliflower and brussel sprouts are also abundant over winter. Quiche or frittata make good alternatives to pies, and can incorporate a variety of seasonal vegetables easily.

Foods For Improving Circulation
When temperatures drop our blood vessels constrict, leaving extremities like hands and feet colder. This decrease in blood flow also means a decrease in oxygen and nutrients being delivered to these areas, including the brain. Some foods dilate blood vessels, help blood flow more easily or both. Spices like chilli, black pepper and cinnamon are examples. Many Asian dishes, like stir fries, incorporate circulatory foods such as garlic and ginger. Indian foods, like a nice lentil dhal with plenty of turmeric, can also have this effect. This makes winter the perfect time to get out your mortar and pestle and blend some exotic spice mixes. Or at the very least, add some freshly cracked black pepper to your meal! To incorporate cinnamon into you diet, sprinkle half a teaspoon onto porridge or muesli in the morning.

Vitamin E is an essential nutrient for healthy circulation, and can be found in raw nuts, especially almond and walnut. Sunflower seeds are among the richest vitamin E food sources. Cold pressed oils from these nuts and seeds, along with wheat germ oil, can used raw for a vitamin E boost.

Tea For Improving Circulation
There is nothing better than a nice cup of hot tea when it’s cold outside. Compounds in black and green tea work to dilate blood vessels allowing for better circulation. Chai tea combines green or black tea with aromatic spices, many of which add to this circulatory effects. Cinnamon, cardamom, ginger, star anise and black pepper are all common chai ingredients. For something straight from the kitchen, add some freshly sliced ginger or a rosemary sprig to some boiled water for a similar effect. Gingko leaf can also be used in a tea form. Another tip for improving circulation in winter is to keep as active as possible. Contracting muscles assist the movement of blood around the body. So don’t give up your morning walk, just wear a couple of extra layers - and your circulation and metabolism will both benefit.

Tips For Healthy Winter Eating
• Reduce your portion size during winter
• Resist stocking the pantry with the wrong foods
• Choose soups, warm salads and frittatas
• Spice things up a bit, with stir fries and curries
• Enjoy winter vegetables while they at their best
• Drink black, green or herbal teas such as ginger
• Get vitamin E from nuts, seeds, and cold pressed oils
• Keep moving over winter

Source : Healthy Life News

The Truth About Natural Skincare...

Check THe Label For Nasties

By Brett Pattinson BA, Dip Hom, DST
As a student I remember staring at the ingredients in my wife’s beauty cabinet, words like DEA (diethanolamine), MEA (Monoethanolamine), Propylene Glycol & Parabens would scream out at me and as glamorous as the bottles were, and as much as they promised I never really truly felt comfortable with it all. Decades and decades older, with well over 10 years in the beauty industry, I now make most my own beauty products and as geeky as it sounds, after years of study and asking so many questions, I actually know what most ingredients do.
But how does the average person decipher what’s on the label? Short of studying chemistry or getting chummy with a chemist there aren’t a lot of options. So I’ve sifted though Australia’s best natural product experts and got some of the juiciest information on cosmetic ingredients. Let me break it down for you.

Is Your Skincare Harming You?
Our body’s largest organ is our skin, so what you put on it ought to be as good as what you put in it. On a daily basis the normal person applies chemicals to their skin when they use a variety of body and skincare products. Some of these chemicals are absorbed into the bloodstream via the skin. Ouch! Natural ingredients work on the skin because the chemical compounds in them create a beneficial reaction with the skin, trapping moisture, fighting elements that can damage skin cells or minimizing oil production. Good, good, but how do I know its natural then? If the dictionary version and consequent interpretations are followed then a huge array of ingredients can be claimed as ‘natural.’

Petrol Is For Your Car Not For Your Skin!
It seems it’s not what’s in a product, but actually what’s not in a product that we need to be aware of, so let’s work backwards then. A natural product should not contain: Artificial colours, fragrances, sulfates, ethoxylates, phthalates, DEA, mineral oils, artificial fillers and thickeners. They should be packaged minimally and in materials that are of least harm to the environment. Its also seems a general consensus that although petrochemicals (such as Vaseline or mineral oils) can be classified as natural they should not be contained in ‘natural products’. Petroleum based ingredients, are particularly nasty and may have links to the possibility of causing various cancers. Petrol is for your car not for your skin.

Unfortunately in the cosmetic industry, unlike in the food industry, there are no laws governing the use of terms like ‘natural’ and ‘organic’. The words ‘natural’ and ‘botanic’ mean that the product contains some type of natural ingredient. To confuse even further the word ‘organic’ is used in much the same way. Many products are labeled as ‘natural’ when only a small percentage of ingredients are naturally derived. If you’re looking for a truly natural product always read the label carefully. Look out for products that are 95-100% Certified Organic, this ensures the farming principles have been verified by a government or independent organisation and carries the certified organic stamp of approval. Truly organic skin care products contain no sulphates or parabens, artificial fragrances or colours, chemicals, pesticides, synthetic detergents, petroleum by-products, or genetically modified ingredients. Organic skin care products are not tested on animals.

Natural Products You Can Trust
Unfortunately not all natural ingredients for beauty products are certified organic; but manufacturing has come a long way in Australia and by 2010 certified organic beauty products will be easy to find. In the meantime make sure your beauty products contain the maximum amount of botanical and natural ingredients. Ask the experts at Healthy Life for natural skincare products you can trust.

Source : Healthy Life News

Reduce Your Stress And Sleep Like A Baby...Naturally

By Cassandra Roe BHsc, Adv. Dip. Nat.
Anyone who has spent at least one sleeplessness night knows just how essential sleep is to health. We require the right quantity and quality of sleep to function optimally every day. If this is not achieved coordination, concentration, energy levels and immune function can suffer. One Australian survey found that within their study group 17% of men and 25% of women reported having sleeping difficulties “often or always” (Olson, 2008). So, it appears that many of us are not sleeping as well as we need to be. But can anything be done about this pandemic of sleeplessness?

The Underlying Causes Of Poor Sleep
Sleeping difficulties come in many shapes and sizes. Trouble falling asleep, waking frequently, waking too early and non-refreshing sleep can all result in insufficient rest. Poor sleep is partly determined by unchangeable factors like genetics, increasing age or personality type. Sleeping problems can also be associated with factors such as stress, anxiety and depression. Wherever possible these underlying factors need to be addressed, otherwise any sleep improvement attained will be short-lived at best.

Stressful life events are closely associated with the incidence of insomnia. Stress is a hormonal cascade that occurs in our bodies as a result of an external event or influence. It becomes detrimental when the stress-trigger, like ongoing job stress or a past traumatic life event, continues long term or the body has not recognised that the trigger has ceased.

Natural Treatments For Sleeping And Stress
Valerian (Valeriana officinalis) is arguably the most well-known herbal medicine used to treat insomnia. This sedating herb has been shown in research to increase sleep time and sleep deepness, while also decreasing morning sleepiness (Herrera-Arellano et al, 2001). Valerian is also a muscle relaxant and can assist with muscular restlessness or pain. Making sure you take a good-quality extract at the right dose is essential.
Lemon balm (Melissa officinalis) combined with Valerian in one study provided a statistically significant improved quality of sleep in comparison to a placebo. It was also very well tolerated (Cerny & Schmid, 1999). Lemon balm is also used for irritability and mild depression.
St John’s Wort (Hypericum perforatum) is commonly used for mild to moderate depression, but also has an effective anti-anxiety action. These effects make it a great addition for those under pressure who are suffering from sleep problems.
Lavender (Lavendula angustifolia) in essential oil form is often used externally to help us unwind. A lesser known usage is that the whole plant extract, usually in tablet form, can be taken internally to produce a gently calming effect.
Hops (Humulus lupulus) is used for wakefulness associated with nervous tension. Traditionally it is not appropriate in individuals suffering depression.
Passionflower (Passiflora incarnata) is a popular anti-anxiety herbal medicine, which is a mild relaxant. It combines well with other sleeping herbs.
Oats (Avena sativa) help restore an exhausted nervous system. The oat grain can be included in the diet, or can be found in some sleeping combinations.
Magnesium deficiency has been connected with night time restlessness. It is also a muscle relaxant. Take after your evening meal for a deeper sleep.
Vitamin B complex supplements support energy production during the daytime, and may help reduce stress. A useful addition to any sleeping regime.
Lifestyle changes can also improve sleep. Avoid large meals before bedtime, reduce evening exercise, and start a winding down routine one hour before bed. Avoidance of alcohol and caffeine is essential for those wishing to get their sleep back on track, especially when stress is an issue.

A Note On Herbal Relaxants
Sedating herbal medicines are generally considered safe, and do not produce dependency or morning after drowsiness. They should not be taken with other sedative medications. St John’s Wort can interact with some medications so please check with your health care professional. For best results take any herbal treatment continuously for a minimum 2 week period.

References:
1. Olson, L., 2008. “A community survey of insomnia in Newcastle”, Australian and New Zeland Journal of Public Health, 20(6):655-657.
2.Cerny, A., and Schmid, K., 1999. “Tolerability and efficacy of valerian/lemon balm in healthy volunteers (a double-blind, placebo-controlled multicentre study), Fitoterapia, 70(3):221-228.
3. Herrera-Arellano et al, 2001. ”Polysomnographic evaluation of the hypnotic effect of Valeriana edulis standardized extract in patients suffering from insomnia”, Planta Medica 67(8):695-9.
4. Burgoyne, B. “Herbal treatments of insomnia”, Modern Phytotherapist, pp12-21.

Source : Healthy Life News

Fact You Need To Know...

The 7 Nutrients That Will Help You Recover From Cold and Flu!

By: Isabelle Baissac N.D.
In the middle of winter your immune system works overtime trying to keep you healthy. Supporting your immune system is one of the best ways to help your body fight bacteria, viruses and microbes. Helping your body to get rid of damaged cells and unwanted pathogens will also take the load off your immune system, speeding recovery from your winter cold.

Natural supplements like antioxidants can be a big help. Although antioxidants are found in foods such as fresh fruit and vegetables, it is advisable to boost your antioxidant levels over winter with an antioxidant supplement in order to have the best defence possible.

Support Your Immune System And Speed Up Recovery
One of the most important antioxidants is Vitamin C, a nutrient that is often low in our diets. Vitamin C is used in the body to keep cells healthy by helping to get rid of damaged or dead cells. When our immune system is fighting an illness many cells will become damaged, so supplementation becomes important. Vitamin C can also assist in the case of allergies or hay fever as it is one of nature’s best antihistamines.

Olive Leaf Extract is another anti-oxidant, with anti-microbial properties helping to get rid of any microbes whether they are bacteria, viruses or parasites. For those ailments that seem to be almost impossible to get rid of Olive Leaf Extract can offer that extra defence.

Reduce The Risk Of Secondary Infection
For those of us who tend to suffer with a sore throat, stuffy nose and a foggy head a combination of Garlic, Horseradish and Vitamin C will help to clear upper respiratory congestion quickly and efficiently. Clearing the sinuses and the throat of congestion helps reduce the risk of secondary infection and improve your healing time, while reducing the chance of those lingering symptoms such as an irritating cough.

Other Important Factors
Other factors that you need to be aware of, especially in a time that you are more susceptible to illness, are:
Try and reduce stress. Stress can take its toll on your body in more ways than one. The higher the stress level the less efficient the immune system is at fighting off illness.
Drink lots of water. It is easier in the cooler months to forget to drink water, but hydration is vital for cleansing and detoxifying the body.
Eat hearty healthy nutrient rich meals. Meals that are high in antioxidants are important in the cooler months. A diet abundant in nutrients of all kinds will improve repair and recovery time of your cells, which means getting better faster.
Herbs such as Echinacea. Echinacea purpurea or Echinacea angustifolia offer an easy and effective way to boost the immune system and help prevent cold and flu. Echinacea has an immune modulating action and can boost a sluggish immune system.
Take a probiotic. Making sure that our abundant vital nutrients are being absorbed is very important. Keeping the immune system in the gut healthy is vital for breaking down and absorbing foods efficiently and in turn supporting a healthy immune system. This does not only improve absorption of nutrients but also improves your immunity by eliminating toxins more efficiently. Supplementing with probiotics such as Lactobacillus acidophilus (Strain LA-5) and Bifidobacterium animalis (Strain BB-12) will ensure that the gut is healthy.
For a personal recommendation on natural ways to improve your recovery from cold and flu this winter season visit the trained staff at your local Healthy Life store.

References:
1. Braun L. & Cohen M. 2005, Herbs & Natural Supplements, An evidence-based guide, Elsevier Australia
2. Haas E. 1992, Staying Healthy with Nutrition, Celestial Arts Berkeley California
3. Osiecki H. 2004, The Nutrient Bible, Bio Concepts Publishing Australia
4. Bone K. 2003, A Clinical Guide to Blending Liquid Herbs, Elsevier science USA

Source : Healthy Life News

Tips for Dealing With a Picky Eater

When you get home from a long day at work, the last thing you want to do is wage war over broccoli at the dinner table. That’s why it’s so easy to fall into the trap of making mac-n-cheese or ordering pizza. It keeps you out of an “eat your vegetables” fight. The good news is, getting a picky eater to eat a nutritious meal doesn’t have to be a battle. Here are some tips for dealing with a picky eater:

1. Start by introducing healthier elements into foods that your child already likes. For example, offer blueberry pancakes, carrot muffins, fruit slices over a favorite cereal, chunks of bell pepper in a potato salad, or shredded veggies over rice.
2. Include your kids in the prep work. By being involved in grocery shopping and food preparation, your kids will have more ‘buy-in.’ If they feel some ownership over the meal, they may be more likely to eat it.
3. Don’t buy unhealthy foods. Out of sight, out of mind. If the chips and cookies aren’t around, your kids can’t eat them. They may resist at first, but when they get hungry, they’ll start munching the carrot sticks. Keep healthy foods on hand — 100 percent juice instead of colas or sugary drinks, and a bag of apples instead of a bag of chips.
4. Schedule snack time and stick to it. Most kids like routine. If your kids know they will only get food at certain times, they’ll eat what they get when they get it. Try to have snacks incorporate two food groups. For example, offer cheese and whole-grain crackers or apple slices with low-fat yogurt or cottage cheese.
5. Have healthy finger foods available. Kids like to pick up foods, so give them foods they can handle. Fruit and veggie chunks (raw or cooked) are great finger-food options.
6. Repeal the “clean your plate” rule. Kids know when they’re full, so let them stop. Overeating is one of the major reasons we get too many calories.
7. Encourage kids to “eat their colors.” This game works well with younger kids. Food that’s bland in color often also lacks nutrients. Eating a variety of brightly colored foods provides more nutrients in greater variety.
8. Don’t cut out treats altogether. Think moderation. A scoop of ice cream or a serving of Oreos is all right occasionally. If you cut out all the goodies, your kids will be more likely to overeat when they do get them. Make sure to moderate the treat consumption.
9. Veg out at the dinner table, not the TV. Eating in front of the TV is distracting, and kids may not notice that they’re full because they’re wrapped up in the show. Eating as a family is a great time to catch up.
10. Be a good role model. The best way to influence kids is by example. Don’t expect them to eat spinach if you won’t touch it.

Source : Nutrion Center

Get Non-Athletes to be Physically Active

Team sports are a great way for kids to get their daily activity requirement, but competitive sports aren’t for everyone. Here are some ways to encourage your “non-athlete” to get up and get moving.

Don’t make exercise a punishment. Forcing your child to go out and play may increase resentment and resistance. Try using physical activity to counter something your child doesn’t want to do. For instance, make it the routine that your child can ride a bike for 30 minutes before starting homework after school. Your child will beg for 20 more minutes outside just to put off the homework!

Find an activity they love. Some kids just don’t like competing in sports. That’s OK, there are lots of other ways to be active! Try swimming, horseback riding, dancing, cycling, skateboarding, yoga, walking or jumping rope. Encourage your child to explore multiple activities to find one they really enjoy. Build confidence. Some kids are embarrassed to participate in sports because they don’t think they’re good enough. Find time to practice together and boost their confidence.

Source : Nutrion Center

Make Fast Food Friendlier

Feeding your children nutritious meals between all your daily activities can be a challenge. While you zoom back and forth between soccer practice, the dance recital, the PTA meeting and picking up the dry cleaning, you’re lucky to find time to grab a meal at the drive-thru. If you must eat on the go, here are some tips to make fast food healthier for you and your family members:

• Pass on the “value-size.” When you supersize, the size of your fries isn’t the only thing that gets bigger.
  
• Skip the sides. Eating a burger or sandwich by itself is often filling enough. If you do want a side, consider ordering a fruit cup or side salad. Most fast food restaurants now offer them.
  
• Avoid double meat and bacon. A serving size of meat is 2-3 ounces — about the size of a deck of cards. You’re probably getting well over that with a single meat patty. Bacon is high in calories and fat with little nutrient content.
  
• Try the grilled chicken sandwich. Poultry without skin is significantly leaner than the meats most fast-food companies use in their burgers.
  
• Eat your sandwich open-faced. By eating only half the bun, you can eliminate unnecessary calories.
  
• Ask for a wheat bun. Some places offer a wheat alternative, some don’t. It never hurts to ask.
  
• Skip the mayo and other sauses. These dressings and sauces add unncessary calories.
  
• Drink water, diet soda or low-fat milk. Sodas are loaded with sugars, which have calories you don’t need.

Source : Nutrition Center

Little Secrets Vegetarians Know

Most people who don’t know anything about the vegetarian lifestyle think that is must be pure drudgery being a vegetarian and giving up meat. That is a misconception because even though meat is not a part of a vegetarian diet, it isn't about what you are going without, it is what is in your diet and in your life that makes a vegetarian lifestyle work so well. If you actually interviewed a vegetarian, the last thing they would say is that they are all about not eating meat. Instead they are about living in healthy way in a way that is at peace with the environment and with their own bodies.

The body of knowledge about vegetarians that most people don’t know is pretty astounding. Most people do understand the basic three reasons someone becomes a vegetarian which are health, animal rights and spiritual or moral reasons. But there are a number of side benefits and little secrets only vegetarians know that if they became popularized, the flood of converts to vegetarianism would be overwhelming. Some of those little secrets include…
. Vegetarians are not depressed as much as others because they know some secrets to overcoming depression naturally.
. Vegetarians do not struggle with weight issues as much as others.
. Vegetarians are better informed about nutrition and know how to make the most of what they eat.
. Vegetarians sleep better, are more energetic and need less sleep than meat eaters.
. Vegetarians have a much reduced incidence of cancer, heart disease and digestive disorders.
. Vegetarians live longer than meat eaters.
One secret vegetarians know that gets almost no press is the power of walnuts. There is a little known chemical in walnuts called serotonin that is a powerful antidepressant. Now you can get your doctor to prescribe an artificial anti depressant which can cost you a lot of money and put you at risk for chemical dependency. Or you can make a nice hot cup of tea with walnut as part of the mix. About half a walnut shell mixed in with your regular tea brew fills the drink with serotonin. Taken regularly, you will feel the effects of a chemical pick me up that can combat depression very effectively.

Another little secret of vegetarians runs against the normal rules of dieting to get the full value of nutrients you might expect from eating a salad. Diet theory would have you use no salad dressing or at very least a zero fat or low fat salad dressing. Vegetarians who are more in touch with the effects of foods in their bodies know that the real value of eating salad are the natural nutrients in leafy vegetables called carotenoids. But science has shown us that the best way to pull cerotenoids from green vegetables is to use a higher fat salad dressing. So enjoy that fatty dressing because your vegetarian lifestyle will deliver plenty of weight loss value to you even with this small indulgence that can do you so much good.

Speaking of tea, green tea is often a staple of a vegetarians diet because of the little health secrets buried in this amazing drink. Green tea has powers to help your digestive system, help combat depression and to accelerate weight loss that ancient cultures like the Chinese and India have known for centuries. Vegetarians have caught up on this secret of health knowledge ahead of us so its time well learned from their wisdom.

These are just a few of the wisdom of the ancients that have been rediscovered by the modern vegetarian "craze". But it really isn't a craze because once you start living a healthy life cashing in on these many benefits a vegetarian lifestyle will give you, you will never want to go back.

Source : Vegetarian Info

Vegetarian Reuben

Daily Recipe Swap at Recipelink.com
From: Betsy at Recipelink.com 1-10-2005 at RecipeLink.com

4 large slices of good rye bread
4 tbsp Dijon mustard
2 large ripe tomatoes, sliced into 8 rounds
1 cup sauerkraut, drained
4 tbsp Russian salad dressing
4 thin slices Swiss cheese, cut in half

Preheat the oven to 350.

Toast the rye bread and spread one side of each slice with mustard.
Place the slices mustard side up in a single layer on a cookie sheet.

Layer each slice of rye with the following in order:
1 slice tomato, 1 slice Swiss cheese, 1/4 cup sauerkraut and 1
tablespoon Russian dressing.

Bake for 20 minutes or until sauerkraut is hot. Top each sandwich
with a slice of tomato and a half-slice of cheese.

Bake for another 5 to 10 minutes or until the cheese is melted.

Servings: 4
Source: Claire's Corner Copia in New Haven Conn.

Source : Just Vegetarian Recipes

Vegan Lasagna

TOFU FILLING:
2 pkgs (16 oz each) firm tofu
2 tbsp minced garlic
1/4 cup chopped fresh basil
1/4 cup chopped fresh parsley, (preferably Italian)
1 tbsp chopped fresh oregano, (or 1 tsp dried)
1/2 tsp salt, (or to taste) freshly ground black pepper to taste
2 lb fresh spinach, (optional) OR, large stems removed
3 pkgs. (10 oz each) frozen spinach, (optional), thawed & drained

Make the sauce:
In a large, heavy saucepan over medium heat, heat the olive oil. Add
the onions, and saute them until they are soft, about 5 minutes.

Add the garlic and cook 5 minutes more.

Then add the tomatoes, juice and all, along with the tomato paste,
basil, and parsley. Stir well, turn the heat to low, and let the
sauce simmer for 1 hour. Add the salt and pepper.

While the sauce is cooking, bring a large kettle of salted water to a
boil. Boil the lasagna noodles for 9 minutes, then drain and rinse
them well.

Preheat the oven to 400 F.

Place the tofu blocks in a large bowl. Add the garlic, basil,
parsley, and oregano. Add the salt and pepper, and mash all the
ingredients together by squeezing pieces of tofu through your
fingers. Continue until the ingredients are well-mixed.

If you are using fresh spinach, bring 1/2 cup water to a boil in a
large stockpot. Add the spinach, cover the pot, and boil the spinach
for 3 minutes. Invert the pot over a colander and let the spinach
drain for 1-2 minutes.

Assemble the lasagna:
Spread 1 cup of the tomato sauce in the bottom of a 9x13-inch baking
dish. Add a single layer of lasagna noodles, and sprinkle one-third
of the tofu mixture over the noodles. If you are using fresh or
frozen spinach, distribute it over the tofu. Next, ladle on about 1
1/2 cups of tomato sauce, and top it with another layer of the
noodles. Then sprinkle another one-third of the tofu mixture over the
noodles, top the tofu with 1 1/2 cups tomato sauce, and place a final
layer of noodles over the tomato sauce. Finally, top the noodles with
the final one-third of tofu, and spread the remaining tomato sauce
over all.

Cover the pan with foil, and bake the lasagna for 30 minutes. Serve hot.

Source : Just Vegetarian Recipes

Ginger Peas with Summer Squash 2 tablespoons olive oil

3 tablespoons green onions, thinly sliced
2 teaspoons freshly-grated ginger
1 garlic clove, minced
1 pound snow peas, stems and tips removed and thinly sliced
3/4 pound yellow summer squash, thinly sliced
1 yellow bell pepper, seeded, deveined and chopped
1 tablespoon fresh cilantro, chopped (or substitute parsley for cilantro)
Salt and pepper

In a saute pan, heat oil and saute green onion, ginger and garlic for
about 1 minute.
V
Add peas, squash and pepper and saute an additional 4 to 5 minutes or
until vegetables are just tender. Remove from heat, sprinkle with
cilantro and season with salt and pepper. Serve immediately.

Serves: 4

Source : Just Vegetarian Recipes

Beyond vegetarianism

by Anders Sandberg
A vegetarian approached me one day while I was eating, asking me (no doubt with the intention to sow guilt and preach a bit) "How can you eat *carrion*?". Unfortunately for him, I responded by happily explaining that it is quite natural for humans to eat carrion; after all, our evolutionary past suggests that we were opportunistic omnivores, eating meat whenever we could get it. Our teeth seem to be well adapted to chewing meat made tender by a slight rot, something we later replaced with cooking.

In fact, being purely vegetarian is unnatural. There are to my knowledge no indigenous people living only of vegetables (something that is very hard to do without advanced nutrition and availability of a wide variety of vegetables around the year). Being adaptive we can become vegetarian (or purely carnivorous) if we choose today, but it is an individual choice made based on our own values and not on any biological support. Vegetarianism can be seen as a kind of self-expression, a decision to overcome our biological heritage as omnivores for a herbivorous diet more in accordance to our ethics or aesthetic.
This transhumanist way of seeing vegetarianism is of course not very accepted by most vegetarians, of which an eloquent subset regard un- or non- natural things as bad. To get rid of the cognitive dissonance they attempt to show that humans really are herbivores, and that the meat-eating establishment is wrong. It is too bad they lack the courage to see vegetarianism as what it is: a deliberate change in our biology, based on culture not nature.
I will not go into the health benefits and problems of a vegetarian diet, I'm no nutritionist and this essay has other axes to grind. Instead of looking at eating green to improve one's health I'm more interested in strong ethical vegetarianism, the idea that it is wrong to eat meat since it implies killing other animals. There is also "weak ethical vegetarianism", which opposes eating meat because of the often bad conditions animals are brought up in; if these conditions were to be significantly improved this condition would become untenable.
While it is easy to point out that "natural" predators also kill prey all the time without anybody regarding them as unethical, I think ethical vegetarians have a point. Our ethics, a cultural construction that can be as absurd or practical as we or our memes (Self-reproducing idea or other information pattern which is propagated in ways similar to that of a gene) desire, can and should determine in what directions we autoevolve (Evolution directed by intelligent beings instead of natural selection).
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My personal ethics is based on the fundamental assumption that complexity and information is good. What does this imply about eating? Killing other living beings is of course negative, since we lose some of the complexity of the universe this way. On the other hand, the nutrients making up the animals and plants we eat, and their low entropic state, are used to sustain and develop our own beings. And humans are able to create systems of extreme complexity and information content; maybe it is good after all to eat chicken, since we can create more complexity in the world than the chicken could ever do? Or maybe it is just ethical for artists, scientists, engineers and other creative people to eat chicken, while it would be unethical for a bureaucrat to do so?
I think we need to take the long range view of this problem; detailed attempts to measure the complexity of different alternatives quickly run into the same problems as utilitarian happiness-calculations. In the long run, a temporary decrease in complexity can lead to a much greater increase in complexity in the future (a typical example is a forest fire, which enables many species to re-colonize a forest which otherwise would be almost a monoculture). If we as humans can make sure the complexity and information content of the universe increases vastly, then the small violations against the complexity ethics we out of necessity are guilty of can be forgiven. If we just feed on other beings with no intentions of ever changing the universe or our planet, then we are unethical. This leads to the interesting conclusion that the bio- fundamentalists, even if they are vegetarians, are behaving unethically as they prey upon other complex lifeforms while trying to preserve the complexity of the world as it is, with no increase or decrease, while it might be ethical for transhumans (Someone actively preparing for becoming posthuman [Persons of unprecedented physical, intellectual, and psychological capacity, self-programming, self-constituting, potentially immortal, unlimited individuals]. Someone who is informed enough to see radical future possibilities and plans ahead for them, and who takes every current option for self-enhancement) to enjoy a delicious dinner if it helps make the universe a more complex place one day. Fruitless table discussions are immoral!
Of course, it can still be argued that eating meat is bad even if we will eventually "repay" the universe by a huge increase in complexity. Not eating meat does however not guarantee more complexity, since fewer meateaters would mean less livestock reared and hence no net complexity increase. But there is a very real overhead in producing meat the current way by growing plants to use as food for the meat animal. So it seems like eating meat is slightly entropic, and the entropy increase becomes smaller the more we move towards the bottom of the food-chain.
So does this mean I have turned vegetarian? Not yet; I have never pretended to be completely rational, and eating habits are one of the more hardwired parts of our neural wiring. I realize that I do a lot of things each day that decrease the complexity of the world unnecessarily; reprogramming myself to avoid them is possible, but at present I think the mental resources needed to do it can be used in more constructive ways (or is this just my subsystems speaking?). So while I asymptotically move towards vegetarianism, it is interesting to consider other possibilities which would change the rules of the game, or go much further beyond vegetarianism.
One interesting possibility is the development of cultured meat. Growing tissues in vitro is at present a hot research subject, mainly directed toward culturing transplants, but if it succeeds there is no reason that the same techniques could be simplified and commercialized to meat culturing. Using a few precursor cells meat could be grown with no need of killing any animal and no animal suffering in a stock-yard, and likely with less waste of resources. It is interesting to note that many ethical vegetarians still react negatively to this idea, which suggests that it is not just intellectually considered ethics that has made them vegetarian.
Another possibility is to develop an animal which can produce meat without any need for killing. The archetypal example would be lizards who can shed their tails to escape predators; why not a meat animal which can shed meat without dying? This is essentially cultured meat that is grown in vivo instead of in vitro. It would in many ways be equivalent to eating fruits, which are harvested from plants (usually) with insignificant damage. The purely biological problems of implementing this are of course immense, since the kind of meat we usually eat consists of muscle tissue: how to grow muscles that can easily (and with no pain or danger to the animal) be removed, especially since muscles usually needs to be in use to grow? Needless to say, the idea of cows with "flesh fruits" on their backs would scare and sicken many, but ethically it is clearly preferred over killing animals for their meat unless one takes the extreme position that it is more wrong per se to change animals than to kill them.
In his book Islands in the Net Bruce Sterling suggests a radical alternative to vegetarianism based on eating yeasts and cultured bacteria (mainly for health reasons, since plants produce poisons to protect themselves, but maybe also ethical reasons). This may appear an extreme step, but it is possible to go one step further in the nutrient chain.
When I get the chance I plan to become fully autotrophic. Writers have speculated about plant-humans for a long time, but I plan something more original. I want to live in free space, living of sunlight and the minerals in asteroids. This way I will not need to sacrifice the complexity of any other lifeform to increase my own. This is the logical conclusion of the line of inquiry started by the vegetarian accusation of being a carrion-eater.

Benefits of Eating Vegetarian Food

a. Vegetarian food is the staple food of the world!
In reviewing typical menus around the world that are based primarily on grains and legumes with only a fraction coming from meat, milk and eggs, scientists have found a diet of about 2500 calories would supply 50% more protein than needed by 98% of the world's population!
b. Vegetarian food is healthy!
BY now all the most respectable and conservative nutrition journals have proclaimed that a good vegetarian diet is wholesome and healthful.

c. Vegetarian food does not cause deficiency!
As long as some milk is included in the regular diet, no evidence of deficiency is found.
d. Vegetarian food is good for your heart!
In fact, even conservative nutritionists have begun to speak of the dangers of eating too much meat. A wealth of evidence shows that increases in dietary cholesterol in take, present in animal products, leads to coronary heart disease. Vegetarians also have lower blood pressure because of an increased fibre intake.
e. Vegetarian foods help fight disease!
Further a vegetarian diet may reduce the risk of some kinds of cancer like cancer of the colon, rectum and breast. The ability of white cells to fight disease, is twice as much in vegetarians as in omnivores.
f. Vegetarian food is great for athletes and kids, too!
Children who are vegetarian still have enough nutrients for promoting growth and health. The balanced vegetarian diet provides the athlete with added reduction in coronary risk factors while meeting all known nutrition all needs.

Changing back to nature
First and foremost, the foods we eat should be as near the natural state as possible. They should be free of unnecessary chemicals in preserving, preparation and storage. The best anti - ageing pill is to eat less altogether and more lightly at each sitting, following the natural need of our bodies.

A word about fasting
In the ancient Asian tradition, fasting is termed a process of "Making one lighter". When properly done, it is a process of revitalization. This meant that one should be offered all the most nutritious aspects of the best quality of foods. The ideal technique for successful fasting is the use of fresh, raw fruits and vegetables or their juices. On such a diet, the full spectrum of nutrients is supplied in an easily assimilated form, so the digestive tract can remain essentially at rest. Try this when you've had a particularly heavy meal (don't we all!) or over eaten at a celebration!

Try carrot or celery juice supplemented with cucumber or spinach juice. Fresh apple, pineapple, black and green grape, mango juice are also popular. Although fresh sugar cane juice contains sugar, there is something in the fresh juice which does not cause dental decay! Eating refined sugar causes dental cavities. Try different combinations of fruit juices and spice them up with ginger or lemon juice.

Arthritis: relief through vegetarianism

by Lara Greguric

The symptoms began a few years ago. One morning, I awoke and was unable to move my hands. They were swollen shut into fists and attempting to wiggle my fingers was extremely painful. Over the next couple of weeks, the symptoms spread into other joints. My wrists, my shoulders, my knees and the joints in my feet became stiff, swollen, and tender. After a few weeks of suffering, I finally realized that this was not normal and went to see my family doctor. He referred me to a rheumatologist. At the ripe old age of 21, I was diagnosed with arthritis.

I was in shock upon hearing this diagnosis. I kept thinking "why me?" Arthritis was something that 85-year-old grandmothers get, not healthy, fit young adults.
Unfortunately, that belief is a myth. Arthritis is a blanket term for a disease that encompasses over 100 different conditions ranging from mild forms of tendinitis and bursitis to the crippling rheumatoid arthritis. As a disease, arthritis does not discriminate. It can inflict young children still in diapers, individuals in the prime of their lives, as well as the elderly. The condition is marked by an inflammation of the lining of the joints, resulting in joint and muscoloskeletal pain and eventual loss of mobility. Doctors do not yet know what causes arthritis and, although there is no known cure, symptoms can be treated through a variety of medications and lifestyle changes.
Immediately after my diagnosis, my symptoms worsened. I was mildly depressed and in a great deal of pain. There were days when I couldn't even get out of bed because of the swelling and stiffness. I was also experiencing a limited range of motion in some affected joints. I could no longer lift my arm up high enough to blow dry my hair and doing up zippers on the backs of dresses was impossible.
I was put on a series of non-steroidal, anti-inflammatory drugs (NSAIDs). For those unfamiliar with NSAIDs, they are not the most user-friendly family of pharmaceuticals. They are quite powerful drugs that suppress immunity, have negative side effects on the liver and kidneys, and are corrosive to the lining of the stomach. I was unable to tolerate these medications. They gave me violent stomach cramps, nausea, and diarrhea. In my case, the prescribed treatment was almost as bad as the disease itself.
Growing increasingly impatient with traditional courses of therapy, I became convinced that there had to be a gentler, more effective way to treat my arthritis. After many hours spent reading everything I could on the topic, I discovered the link between diet, exercise, stress, and arthritis. Many conventional therapies treat only the symptoms of arthritis. On the other hand, lifestyle changes affect the individual as a whole, making him or her healthier and providing a more positive outlook. In turn, such changes have a positive effect on the disease itself. That is how I came to be a physically active, stress-managing vegetarian.
Countless studies published in various medical journals show that a vegetarian diet lessens the symptoms of arthritis in most people. Both the Arthritis Society in Canada and the Arthritis Foundation in the USA provide the following dietary recommendations for individuals suffering from arthritis:
· eat a variety of foods
· maintain an ideal weight
· avoid too much fat and cholesterol
· avoid too much sugar
· eat foods that are high in fibre
· avoid too much sodium
· limit alcohol consumption
The above recommendations are highly compatible with a vegetarian diet. Specifically, I started eating plenty of fruits, vegetables, whole grains, and legumes. I limited my intake of processed foods, caffeine, and sodium and stopped consuming alcohol altogether. My new vegetarian diet was high in antioxidants and phytochemicals, which promote joint health. It was also naturally low in fat, cholesterol, and sugar and high in fibre.
I also started a regular exercise program. The benefits of exercise were threefold. Exercise strengthened my muscles allowing them to support more of my weight, taking some of the pressure off of my joints. Exercise also helped me maintain an ideal weight ensuring there would be no excess pressure on my joints. Finally, exercise gave me an outlet to release stress in a positive manner.
After only a few short weeks, my lifestyle changes were having a profound effect on my quality of life. My pain and stiffness disappeared. I regained a full range of motion in the affected joints. Most importantly, I once again had a positive outlook on life. For the first time in a long while, I felt I had some control over my body.
Now, six years after my diagnosis, I no longer have to take medications for my arthritis. I am living relatively symptom-free thanks to vegetarianism, exercise, and stress-management.
I initially became a vegetarian for medical reasons, but eventually I evolved, taking up the ethical cause and becoming a vegan. Although I don't recommend that individuals forgo medical treatment altogether, I do suggest that they educate themselves and make positive lifestyle changes such as vegetarianism as soon as possible. In some cases, doing so may alleviate the symptoms of the disease making traditional therapy unnecessary.
For more information on arthritis see:
Arthritis Society: www.arthritis.ca
Arthritis Foundation: www.arthritis.org

Arthritis: relief through vegetarianism

by Lara Greguric

The symptoms began a few years ago. One morning, I awoke and was unable to move my hands. They were swollen shut into fists and attempting to wiggle my fingers was extremely painful. Over the next couple of weeks, the symptoms spread into other joints. My wrists, my shoulders, my knees and the joints in my feet became stiff, swollen, and tender. After a few weeks of suffering, I finally realized that this was not normal and went to see my family doctor. He referred me to a rheumatologist. At the ripe old age of 21, I was diagnosed with arthritis.
I was in shock upon hearing this diagnosis. I kept thinking "why me?" Arthritis was something that 85-year-old grandmothers get, not healthy, fit young adults.
Unfortunately, that belief is a myth. Arthritis is a blanket term for a disease that encompasses over 100 different conditions ranging from mild forms of tendinitis and bursitis to the crippling rheumatoid arthritis. As a disease, arthritis does not discriminate. It can inflict young children still in diapers, individuals in the prime of their lives, as well as the elderly. The condition is marked by an inflammation of the lining of the joints, resulting in joint and muscoloskeletal pain and eventual loss of mobility. Doctors do not yet know what causes arthritis and, although there is no known cure, symptoms can be treated through a variety of medications and lifestyle changes.
Immediately after my diagnosis, my symptoms worsened. I was mildly depressed and in a great deal of pain. There were days when I couldn't even get out of bed because of the swelling and stiffness. I was also experiencing a limited range of motion in some affected joints. I could no longer lift my arm up high enough to blow dry my hair and doing up zippers on the backs of dresses was impossible.
I was put on a series of non-steroidal, anti-inflammatory drugs (NSAIDs). For those unfamiliar with NSAIDs, they are not the most user-friendly family of pharmaceuticals. They are quite powerful drugs that suppress immunity, have negative side effects on the liver and kidneys, and are corrosive to the lining of the stomach. I was unable to tolerate these medications. They gave me violent stomach cramps, nausea, and diarrhea. In my case, the prescribed treatment was almost as bad as the disease itself.
Growing increasingly impatient with traditional courses of therapy, I became convinced that there had to be a gentler, more effective way to treat my arthritis. After many hours spent reading everything I could on the topic, I discovered the link between diet, exercise, stress, and arthritis. Many conventional therapies treat only the symptoms of arthritis. On the other hand, lifestyle changes affect the individual as a whole, making him or her healthier and providing a more positive outlook. In turn, such changes have a positive effect on the disease itself. That is how I came to be a physically active, stress-managing vegetarian.
Countless studies published in various medical journals show that a vegetarian diet lessens the symptoms of arthritis in most people. Both the Arthritis Society in Canada and the Arthritis Foundation in the USA provide the following dietary recommendations for individuals suffering from arthritis:
· eat a variety of foods
· maintain an ideal weight
· avoid too much fat and cholesterol
· avoid too much sugar
· eat foods that are high in fibre
· avoid too much sodium
· limit alcohol consumption
The above recommendations are highly compatible with a vegetarian diet. Specifically, I started eating plenty of fruits, vegetables, whole grains, and legumes. I limited my intake of processed foods, caffeine, and sodium and stopped consuming alcohol altogether. My new vegetarian diet was high in antioxidants and phytochemicals, which promote joint health. It was also naturally low in fat, cholesterol, and sugar and high in fibre.
I also started a regular exercise program. The benefits of exercise were threefold. Exercise strengthened my muscles allowing them to support more of my weight, taking some of the pressure off of my joints. Exercise also helped me maintain an ideal weight ensuring there would be no excess pressure on my joints. Finally, exercise gave me an outlet to release stress in a positive manner.
After only a few short weeks, my lifestyle changes were having a profound effect on my quality of life. My pain and stiffness disappeared. I regained a full range of motion in the affected joints. Most importantly, I once again had a positive outlook on life. For the first time in a long while, I felt I had some control over my body.
Now, six years after my diagnosis, I no longer have to take medications for my arthritis. I am living relatively symptom-free thanks to vegetarianism, exercise, and stress-management.
I initially became a vegetarian for medical reasons, but eventually I evolved, taking up the ethical cause and becoming a vegan. Although I don't recommend that individuals forgo medical treatment altogether, I do suggest that they educate themselves and make positive lifestyle changes such as vegetarianism as soon as possible. In some cases, doing so may alleviate the symptoms of the disease making traditional therapy unnecessary.
For more information on arthritis see:
Arthritis Society: www.arthritis.ca
Arthritis Foundation: www.arthritis.org

Antioxidants cut free radical risk

Antioxidants cut free radical risk
by Dr. Bhiku Jethalal

Despite advice from dietitians, two-thirds of all deaths in the West are due to heart disease and cancer, both linked to our 20th century lifestyles.

Many people ask about vitamins as a defence. Reports about anti-oxidant vitamins, particularly beta carotene and vitamin E, have been confusing.

Before we can understand the role of these vitamins, we need to understand the concept of free radicals - potential factors in many illnesses. Free radicals are unstable molecules, with one of their many pairs of electrons missing an electron. This free radical goes on a "search and destroy" mission, stealing an electron from a healthy molecule.

A low-fat, vegetarian diet would cause the least amount of free radical damage.
Scientific research now confirms that free radicals play a major role in the development of cancer, heart disease, aging, cataracts and impairment of the immune system. They are seen as molecular loose cannons involved in biological fireworks.

Free radicals are impossible to avoid. Even our own bodies produce them as a byproduct of normal metabolism. But a vegetarian diet is low in the oxidants - dietary fat and iron - that cause your body to produce free radicals. Animal products, especially red meat, contain the highest amount of these substances. Therefore, a low-fat, vegetarian diet would cause the least amount of free radical damage.

Our body is bombarded by millions of free radicals daily. Cooked red meat contains nitrates, which combine with by-products of protein in the meat to form hetrocyclic amines. These compounds can cause cancer. And a US National Cancer Institute report last year shows that oven-broiled, pan-fried or grilled/barbecued chicken contains much more of these carcinogens than a well-done hamburger or grilled steak.

But all is not lost. It is now well-recognized that antioxidants can neutralize free radicals.
The body makes enzymes that curtail some free radicals. The mineral selenium also has antioxidant properties. But the three main outside sources of anti-oxidants are beta carotene, vitamin C and vitamin E.

Beta carotene, a yellow-orange pigment found in plant foods, tops the list of the 400-member family known as carotenoids, the ultimate source of vitamin A.

Carotenoids can be found in most yellow-orange, dark-green leafy vegetables and fruits such as kale, romaine lettuce, beet greens, cassava, broccoli, carrots, mushrooms, pumpkins, spinach, yams, tomatoes, apricots, papaya, peaches, cantaloupe, coriander, basil and parsley.
Beta carotene requirements may rise if you smoke, consume alcohol, are regularly exposed to ultraviolet light or take the birth control pill.

Vitamin C: Recent studies have shown that vitamin C is associated with a decreased incidence of many types of cancer, especially those of the gastro-intestinal tract (mouth, throat, stomach, pancreas, colon and rectum). It has also been shown to decrease risk of breast, cervical and lung cancer.

Sources of vitamin C are citrus fruits and juices (including melons, strawberries, papaya, kiwis, mangoes, blackberries, raspberries, red and green peppers), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts and cabbage), tomatoes, sweet potatoes and leafy greens.

Vitamin E is considered "the first-line defense" against cell membrane damage due to oxidation. Sources include vegetable oils, whole grains, fortified cereals, nuts, dark leafy greens (fresh spinach and kale), mangoes and wheat germ. Because some other foods rich in vitamin E are also high in fat (such as mayonnaise, peanut butter, avocados and shellfish), I recommend avoiding them.

This article appeared in the Toronto Star, July 4, 1996

Amazing transformation

Amazing transformation
by JoAnne Schwab

While standing on a street corner or shopping at the Big Carrot and I'll hear a voice behind me say, "Is that you, JoAnne, you're looking wonderful". Thank you, I say.
"How much did you lose?"
Seventy pounds.
"How long did it take you?"
Eight months.
Thinking about this now, I realize the answer closer to the truth is somewhere between twenty and twenty-five years.

In my early teens, I started to notice that my eating habits were creating extra weight. Back then my whole family and I were junk food fanatics. The more unhealthful and sugary the food, the more we all loved it. No shredded wheat for me, hand me the sugar frosted flakes, grab me the Hersheys, no not that bag, the larger one.

From my teens till my early thirties, I stayed thin by starvation diets or by going off and bingeing. Many more days of starving then days of bingeing enabled me to keep my weight down. In my late twenties my husband and I decided to leave Maryland and move to New York. After living in New York for a short while, we saw a film on a small educational station that showed graphic scenes of a slaughterhouse. That was it. We both became vegetarians the next day. At the beginning, we remained ethical vegetarians with no concern or knowledge for our own health. Gradually, like others, through lectures, reading articles and books and becoming knowledgeable, we kept evolving step by step. After five years in New York we immigrated to Toronto and a short time after that, joined TVA. This was around 1984.

In 1986, my husband started an animal rights group, Canadian Vegans for Animal Rights. At this point I was trying, but could not stay vegan 100% of the time. I was basically a vegetarian who would not eat anything without reading every label: no preservatives, no sugar, no colouring, no white flour, and no hidden animal products, i.e. gelatin. I was perfect except for one thing, I couldn't stick to low calories and for the next fifteen years, I stayed very much overweight, eating only what I believed to be 100% healthful foods. But for some reason, I still could not stop overeating. I rationalized that I was bingeing on health food, so it wasn't so bad. I prided myself on knowing everything about what was healthful and not healthful. I should have known, since my husband produced and hosted an animal rights, environmental and health radio show for eight years, having all the leading medical doctors in the movement on his show. He arranged lectures with Dr. Klaper and others.

I used to joke to people about me being the only fat veggie they're likely to see.

When we had information tables, although I was fully knowledgeable on all the reasons why vegetarianism is healthier, I would never speak since, I wasn't a picture of health. I'd talk about the ethics, and questions of health I'd turn over to my husband or to other volunteers. I used to joke to people about me being the only fat veggie they are likely to see.

Over the next few years, reading and learning more, I evolved again and became a strict vegan. I can look back now and see it so clearly. When we gave up meat, cheese became our staple. It was from the health food store, and rennetless. When I finally became a strict vegan and gave up cheese, it seemed all the foods I liked had to have lots of OIL-again, only cold-pressed for us. It's cold pressed from the health food store, no need to measure, just pour; here, give me the bottle, don't be stingy. More oil makes it taste better. Well, here I was now, a high fat, and still overweight, vegan!

Finally a year ago, I was able to return to a healthy weight. What changed my life? It was not the knowledge that most of us eventually learned, about eating all you want as long as it's low fat. It was the new, wonderful turn of events in the food market which has made low fat eating delicious, nutritious and easy.

If people turned to low fat eating, even as little as ten years ago, they wouldn't have had anything to eat except bland, tasteless food. A few who knew and understood how fats, including oils, should be used sparingly, would have had to spend hours cooking everything from scratch. Most food companies did not consider the importance of low fat.

We are so lucky today because we have hundreds of delicious and nutritious food products to choose from. We have cookbooks and recipes from not only magazines like Vegetarian Times that always list low fat recipes (they have a separate magazine on the newsstand now called Low-fat & Fast), but also from mainstream magazines and cookbooks. Everywhere you look, food companies have come up with low fat or no fat foods that taste, as Loblaws' lower fat food line brags, "Too good to be true".

Are you a high fat veggie?
Even thin vegetarians or vegans who eat high fat foods are also at risk for heart disease, breast cancer and other diseases. I've been running a Dr. Dean Ornish support group once a week (Bloor and Yonge area).

It's a three part program:
1. low fat food discussion, the latest studies and great recipes
2. group sharing of feelings/relieving stress, support of group members
3. meditation or yoga (meditation at my location).

These groups are for people seeking prevention for heart and other diseases. If interested please leave a message for me (JoAnne Schwab) at the TVA, and I can let you know where the nearest group is.

Activity is a priority

Rozalind Gruben
Professor at the American Institute of Health Science, member of the American Society of Nutrition and Dietetics Consultants

Life is movement. If there were a mouse here on the floor and I wanted to know if it were dead or alive, I might well go up and touch it to see if it moved because, generally, the idea is that if something moves it is probably alive. The same goes for us. The less you move, the sooner you will suffer the effects of the ageing process. Some very interesting research was done on a group of people whose hearts were not working perfectly: their hearts were not beating strongly enough to pump the necessary amounts of blood around their bodies. They had reduced muscle mass, increased amounts of fat deposits in their bodies, reduced bone density, and a tendency towards problems with their insuline levels. They were becoming potentional diabetics. Their blood pressure was very high and they had balance problems.

They were not elderly: in fact they were all in their twenties. Working in a zero gravity environment like astronauts, they were losing the use of their muscles and bones. This shows that it is constantly overcoming the pull of gravity that builds up our bodies and keeps them strong. Another study done in the UK in 1992 showed that 30% of men and 50% of women over the age of 65 didn't have enough strength in their legs to get up from a chair without using their arms. The condition of our bones constantly changes during our lives, and regular activity helps keep them strong. The centre of the bone is made up of a large number of tiny holes, all joined together - this is what makes them strong. A diet containing animal proteins speeds up the process of bone acidification, with the bone calcium tending to dry out (osteoporosis). The holes widen and their walls disintegrate, the whole structure becomes vulnerable and the bones easily break. Movement, even just walking, produces shockwaves throughout the skeletal system, and the bones respond, are stimulated and grow stronger to deal with those shockwaves.

So it is that movement and sound diet can be combined to combat osteoporosis. When people already have osteoporosis, there is greater stress along the inner edge of the vertebrae, which can produce a wedge shape and partial joining together. This process is irreversible, which is why it is so important to keep the spine in good alignment.

A joint is where two bones come together. The end of the bone is encapsulated and protected by membrane which secretes a fluid. In addition there are two little cushions that stop the two bones from touching. Movement sets off the production of greater quantities of fluid, so avoiding dehydration and ensuring good operation. The sponges need to be kept engorged with fluid to mantain their sponginess. If they dried out they would disintegrate. Movement improves the muscles, and they help to keep a good position. Working against gravity and keeping active will make a tremendous difference to your health. The benefits of movement can be seen in all of the the cardiac and respiratory apparatus - the blood flows more freely through the capillaries and it brings higher haemoglobin levels and more oxygen to the whole body, and the veins keep their elasticity.

When your heart beats, it pumps blood around your body. The heart needs oxygen, exercise reduces the possibility of an heart attack, blood pressure and colesterol level normalise. When you move vigorously, a greater amount of blood is flushing through your blood vessels, keeping them clean and maintaining their elasticity, with reduced likelihood of aneurisms. If you are stressed, your body prepares for fight or flight by pouring fats into the blood, and uses the extra sugar in the blood to help prevent diabetes. The lymphatic system is the body's cleaning system, and relies on your muscle movement to keep it flowing around: the less you move, the more toxic you become.

The way to stay efficient is walking and bending. Being a vegetarian is not the answer to everything, but the combination of a non-sedentary lifestyle and a vegetarian diet certainly increases the potential for planetary health.

- translations by Hugh Rees, Milan - commissioned by Associazione Vegetariana Italiana (AVI)

Food Poisoning & Pesticide Residues

Over 58,000 cases of food poisoning were reported in 1990 and the actual incidence of food poisoning is estimated to be ten times this figure. Meat, eggs and dairy products are the primary sources of food poisoning. Professor Richard Lacey of the University of Leeds has stated that "More than 95% of food poisoning is derived from meat and poultry products".

Pesticide residues in foods include PCB's and dioxins. These are found in highest concentrations in meat, fish and dairy products. Studies have shown these toxic chemicals can be passed on from pregnant women to infants during both pregnancy and lactation and may damage the developing nervous systems. Hall (1992) has stated a vegetarian diet minimises the risk of contamination.

Diverticular Disease

Diverticular disease affects the colon and symptoms include lower abdominal pain and disturbed bowel habit. It occurs frequently in western countries where intake of dietary fibre is low. Gear (1979) found diverticular disease to be less frequent in vegetarians, 12% of vegetarians studied having diverticular disease compared with 33% of non-vegetarians. This is thought to be due to the increased fibre of vegetarian diets.