Jack Challem
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 Water: filtered tap or bottled Tea: black, green, or white Sparkling mineral water Herbal tea: hot or iced
What If You're a vegetarian?
As a general rule, vegetarians have fewer health problems than meat eaters do, in large part because they avoid junk foods and are generally more health conscious. Some vegetarians, however, are pudgy, overweight, and prediabetic. Instead of eating a lot of vegetables, some vegetarians simply avoid animal products and overindulge in breads, pastas, sweets, and sugary drinks. |
Mike Adams, the Health Ranger
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 All the information out there about people having nutritional deficiencies on a vegetarian diet is misguided and flat-out wrong. Unless, of course, for people are living on what I call a "junk food vegetarian diet," which is soda, chips and vegetarian processed food. Of course that diet causes nutritional deficiencies. But not a health-minded vegetarian diet. Even vitamin B12 is simple to get in sufficient quantities if you put your mind to it.
As a society, we can exist quite comfortably on a plant-based diet. |
Brenda Watson and Leonard Smith
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 Individual vegetarian foods are technically incomplete because they are missing at least one essential amino acid. As a rule, though meats contain complete protein, they are not necessarily better for you than the protein found in vegetarian foods. Many types of meat are high in saturated fat, and all are completely devoid of fiber. Foods from plants are usually rich in fiber and contain vitamins and antioxidant nutrients that meat lacks. In the past, nutrition experts have recommended that vegetarians carefully combine different types of foods to ensure that they eat complete proteins. |
Stephen T. Sinatra, M.D.
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 Consider, for example, the vegetarian population.
Like coenzyme Q10, insufficient sources of L-carnitine can lead to deficient states in people who are pure vegetarians. In my practice of cardiology, I've examined many vegetarians who had low coenzyme Qi0 levels and low carnitine levels as well. Remember, the word carnitine comes from carnis, meaning flesh or meat. The greatest quantities of L-carnitine are found in mutton from older sheep, followed by lamb, beef, other red meat, and pork. Although carnitine is found in many foods, the quantities in plants are exceedingly small (see Table 5.1 |
Ann Blake Tracy, Ph.D.
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| Those who maintain a vegetarian diet have proven to live longer, healthier lives than their carnivorous counterparts. A recent and very thorough, German study of 1,904 vegetarians over an 11-year span showed that death from any cause among vegetarians is one half that of the general population. The included in the study were both "strict" vegetarians who ate no meat of any kind and "moderate" vegetarians who occasionally ate meat, poultry and fish. (Vegetarian Times, June 1993, p. 14) Many excellent books have come out on diet over the last decade or so. |
Mike Adams, the Health Ranger
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 By the way, you don't have to be a vegetarian to boycott red meat. You can still be a consumer of other sources of animal protein (fish, seafood, etc.) while avoiding red meat.
There are plenty of health reasons to avoid eating red meat, and a higher risk of colon cancer is just one of them. The saturated animal fat found in red meat products contributes to heart disease and atherosclerosis. |
Jack Challem
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| If you are a vegetarian who is prediabetic or overweight, you must consider whether your current eating habits have contributed to your health problems. If that's the case,a vegetarian diet may not be suited to you. Sometimes vegetarians eat far too many carbs in the form of bread, pasta, fruit juices, and sweets—and not enough vegetables.
You could consider glucagon the body's energy hormone, in contrast to insulin, which is the fat-storage hormone. Glucagon stimulates the release of stored sugar, called glycogen, and its conversion into glucose. |
Mike Adams, the Health Ranger
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| Unless, of course, for people are living on what I call a "junk food vegetarian diet," which is soda, chips and vegetarian processed food. Of course that diet causes nutritional deficiencies. But not a health-minded vegetarian diet. Even vitamin B12 is simple to get in sufficient quantities if you put your mind to it.
As a society, we can exist quite comfortably on a plant-based diet. We can get everything we need in terms of nutrition -- including essential oils, vitamins, minerals and the like -- on a plant-based diet. We do not need meat to survive as a civilization. |
Jack Challem
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 Animal foods are the most reliable sources of all of them. vegetarian foods, like beans and nuts, provide "incomplete" proteins, in that they lack one or more of the essential amino acids. For this reason vegetarians must eat complementary proteins, such as those in legumes and brown rice, so they obtain all nine essential amino acids and some (or all) of the so-called nonessential ones. Vegetarians must be particularly conscientious about complementing their proteins, because incomplete proteins may be metabolized as carbohydrates rather than as true proteins. |
Jonny Bowden, Ph.D., C.N.S.
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 It's possible to be a "vegetarian" just eating Twinkies and white rice, and it's possible to be a vegetarian eating nothing but vegetables, whole grains, fruits, and eggs. Similarly, "meat eaters" can refer to people who dine exclusively on ballpark hot dogs and have never met a vegetable they didn't hate, or it can refer to small tribes of hunter-gatherers who dine on pasture-fed wild game—when they can catch it—and tons of wild fresh vegetables, fruits, and nuts.
See where I'm going with this? |
Brenda Watson and Leonard Smith
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| As a rule, though meats contain complete protein, they are not necessarily better for you than the protein found in vegetarian foods. Many types of meat are high in saturated fat, and all are completely devoid of fiber. Foods from plants are usually rich in fiber and contain vitamins and antioxidant nutrients that meat lacks. In the past, nutrition experts have recommended that vegetarians carefully combine different types of foods to ensure that they eat complete proteins. |
Jonny Bowden, Ph.D., C.N.S.
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| It's possible to be a "vegetarian" just eating Twinkies and white rice, and it's possible to be a vegetarian eating nothing but vegetables, whole grains, fruits, and eggs. Similarly, "meat eaters" can refer to people who dine exclusively on ballpark hot dogs and have never met a vegetable they didn't hate, or it can refer to small tribes of hunter-gatherers who dine on pasture-fed wild game—when they can catch it—and tons of wild fresh vegetables, fruits, and nuts.
See where I'm going with this? |
Mike Adams, the Health Ranger
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 As a human, I'm vegetarian, and a lot of people are vegetarians. That's fine for a human, but for a pet? They have got to have some meat. This is a carnivore here. What's the designation?
Newman: The designation is carnivore. We turn them into omnivores by giving them grains and vegetable in their diet. Now, they will choose to chew on grass and pull up and chew on certain vegetables. They are carnivores by designation, so when you put them on a vegetarian diet, you create a lot of problems and create symptoms you're actually trying to reverse. |
| Mike: It blows my mind, when I'm looking at pet food in the grocery store, and I see these vegetarian pet foods. As a human, I'm vegetarian, and a lot of people are vegetarians. That's fine for a human, but for a pet? They have got to have some meat. This is a carnivore here. What's the designation?
Newman: The designation is carnivore. We turn them into omnivores by giving them grains and vegetable in their diet. Now, they will choose to chew on grass and pull up and chew on certain vegetables. |
Stephen T. Sinatra, M.D.
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| So a vegetarian diet that relies upon lots of beans or rice can be quite lacking when it comes to these two essential amino acids. The L-carnitine concentration in vegetables is approximately 90 percent less than it is in meats, and in cereals it's less than 5 percent (of that in meat). When I encounter vegetarians in my practice, I insist that they consider not only vitamin B12 and coenzyme Q10 supplementation, but L-carnitine as well. |
Mike Adams, the Health Ranger
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 Well, since I was 14, I've been a vegetarian. I'm 29 years old now. Being a vegetarian and a youth, you're usually bombarded with questions from those around you, who are wondering why you're not fitting in like everybody else, and why you don't want to. So, I just chose to arm myself with facts and lots of information, and I was amazed at all the health benefits that come from being a vegetarian. Well, I originally went into the whole thing with more of a concern for the animals and how they're treated, and the factory farms in particular. |
Andreas Moritz
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 In fact, a report issued by the American Medical Association stated that a vegetarian diet could prevent 97 percent of all cases of thrombosis leading to heart attacks.
Although a balanced vegetarian diet may contain larger amounts of fats, the fats do not seem to have any detrimental effects on the circulatory system (unless, of course, they are contaminated by harmful trans fatty acids). In contrast, overeating proteins of animal origin causes thickening of the liver blood vessels, which leads to gallstone formation in the bile ducts. |
Devra Davis
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 Hitler was not a vegetarian, despite rumors to the contrary. He did advocate that women of childbearing age, on whom the fate of the German nation depended, should eat whole grains and vegetarian diets and be prevented from indulging in tobacco or alcohol.37This was not mere rhetoric.
In 1939 the Gesundheitsfuhrer, Leonardo Conti, set up the Bureau Against the Dangers of Alcohol and Tobacco, two of the most deadly consumer poisons. The bureau's studies showed that men who smoked had ten times as much lung cancer compared to those who did not smoke. Conti addressed these problems aggressively. |
Mike Adams, the Health Ranger
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 But my experience is that if a vegetarian stinks, they aren't following a healthy diet even though they are avoiding meat. (You can be vegetarian and extremely unhealthy if you consume a lot of processed foods.) Overall, though, if you find a healthful vegetarian and put them side by side with a heavy meat eater in a sniff test, I'm confident your nose will lead you to the conclusion that the meat eater is the most offensive of the two. It's weird science, yes, but we are talking about a strange subject to begin with. |
David Steinman
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 Their vegetarian dinners with plentiful organic ingredients are sold at health food stores and natural food markets as well, as supermarkets and club stores in the United States, Canada, and across the globe. Amy's Kitchen has created over eighty frozen meals, including pizzas, pocket sandwiches, pot pies, entrees, snacks, and whole meals, in a wide range of categories from Italian and Indian meals to Mexican and good old American vegetarian. www.amyskitchen. |
Marshall Editions
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 If you have kidney stones, make sure you drink plenty of water every day. A vegetarian diet may help prevent the formation of kidney stones in the first place, as research shows that vegetarians have a lower rate of developing condition. Follow a diet based on whole grains, fresh vegetables, and legumes. If you do eat meat, opt for lean cuts. Eat foods that are rich in magnesium such as barley, bran, corn, buckwheat, rye, oats, brown rice, potatoes, and bananas. Freshly squeezed lemon juice helps acidify the urine and eases the passage of calcium oxalate stones. |
Mike Adams, the Health Ranger
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 Mike: So, how do you reach a person who is a meat-and-potatoes kind of man or woman, and their only knowledge of vegetarianism is some girl downtown who tells everyone they should be vegetarian? How do you reach a person like that and bridge that?
Cousens: Well, as a meat-eating football player, I didn't even meet a vegetarian until I was 28. Up until then, I thought steak and potatoes, so I have some understanding of that transition, but really, maybe half the people that come here are still eating meat. |
Dr Ron Roberts
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 You might like to consider the benefits of a vegetarian diet. However, a vegetarian lifestyle requires a great deal of thought, planning and dedication to ensure the food intake is well balanced. For instance, if you eliminate meat from your diet you must make sure you include alternative iron-rich foods or supplements. Making such a radical change to eating habits requires strong discipline. Ask yourself: 'Can I do it, how will it affect my system, and can I afford not to do it?' A consultation with your medical practitioner is advisable before coming to any decision. |
Jack Challem
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| From biological and biochemical standpoints, animal proteins are the most efficient; they are complete proteins in the sense that they contain all the nutritionally essential amino acids. vegetarian sources of protein must be carefully combined to achieve the full suite of essential proteins. In addition, vegetarian sources of protein, such as legumes, provide substantial amounts of carbohydrate calories. In other words, legumes and other vegetarian sources of protein have less nutrient density and may be inappropriate for people who are overweight. |
Ann M. Coulston and Carol J. Boushey
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 The term vegetarian comprises several heterogeneous groups [179], but in general, the diet tends to be high in whole grains, beans, vegetables, and sometimes fish, dairy products, eggs, and fruit [177]. Aspects of the vegetarian diet suggested to benefit BP include ample amount of plant foods, a low intake of animal products [177], and a high potassium, magnesium, fiber, (sometimes) calcium [179, 180], a high ratio of polyunsaturated to saturated fat, and often a low sodium intake. |
David W. Grotto, RD, LDN
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 Moroccan Chicken with Figs by Chef Kyle Shadix
Servings: 8 • Prep and cooking time: 60 minutes
For a vegetarian version, substitute the chicken with seitan (wheat gluten—I've fooled many a nonvegetarian with it!). This recipe contains ten powerhouse foods. |
Ann N. Martin
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 Dogs can subsist on a vegetarian diet, but cats require a meat source of protein. Cats require much more protein than dogs, and kittens require more protein than a full-grown cat.
For dogs, vegetable protein does not contain all the amino acids that are required; therefore, a correct formulation of grains and other ingredients must be made if you plan on feeding your dog a vegetarian diet.
Indigestible proteins, such as those used in some commercial per foods (hair, feathers, fecal matter), obviously cannot sustain an animal. |
Dr. Steve Blake
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 These vegetarian RDAs can be reduced if vitamin C is included in the diet. It is not unusual for vegetarians to consume large amounts of vitamin C, which increases their absorption of dietary iron. Most grain products in the United States are fortified with iron. Despite this fortification, most pregnant and premenopausal women receive less than the RDA for iron in their diet.
Balancing Deficiency and Overload of Iron
Iron is an unusual nutrient because the body has a very limited capability to excrete excess iron. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 Vegetarians may be more likely to have a zinc deficiency because beans, legumes, and grains—often the staples of a vegetarian diet—are high phy-tates, substances that inhibit absorption of zinc (and other minerals).53 Food sources: Zinc is commonly added to animal feed, making meat one of the best sources of this mineral. Oysters, shellfish, nuts and seeds are also good sources. In spite of reduced absorption due to phytates, whole grains are also a fairly good source. Supplements: Zinc sulfate, found in many multivitamin-multimineral preparations, is not easily absorbed by the body. |
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