Objectives Why Vegetarian - Lakshmi Narayan
ObjectivesWhy VegetariannnDilip Barman, www.dilip.infonPresident, Triangle Vegetarian SocietyWorld Vegetarian Congress, Florianopolis, BrazilF November 12, 2004, 11a-noonUnderstand whypeople are interestedin vegetarianismArticulate benefits ofvegetarianismDescribe local andother resources andreferences for moreinformation Copyright Dilip Barman, 2000 -2004AgendannnnWhy? Health,environment, ethics,taste, Basic Definitions andMisperceptionsFew quick food ideasfrom my kitchenReferencesYour HealthnAmer. Dietetic Assoc.1shown vegetarian dietsassoc. w/ reduced risk formany chronic diseasesnnnCholesterol is biggestfactor for heart attack2nnnnSaturated fat - stronger mortality correlation thansmoking6nnnnOnly concentrated saturated fat vegetable sources aretropical & artificially hydrogenated oils (margarine)Few vegan foods high fat –nuts, avocados, seeds, oilsOverweight folks on low-fat vegetarian diet lose avgof 24 pounds in a year and keep it off 5 years later7nnnMore effective than other diets8Dean Ornish’s work is seminalHigh fiber diets associated with decreased cancer,obesity, coronary artery disease9Can bind and escort out contaminantsLongevitynOnly effective way to reverse heart diseasenMost significant 1503Avg US vegan at 1284High levels consistentlyassoc. w/ many cancers5Dietary fiber comes from plantsnnObesity, coronary arterydisease, diabetes,colorectal cancer, lungcancer, kidney disease,hypertensionVegan may be healthiestn1976-1988 study of 34,000 Seventh-Day Adventists:vegetarians live 7 years longer than meat eaters andvegans 8 years longer10Evidence of 13 additional healthy years of life forvegetarians – animal products impede immunesystem, decrease energy, speed up cognitive andsexual dysfunction, clog arteries 11Page 1 Copyright Dilip Barman, 2000-2004
EnvironmentnEating high on food chainwastes resourcesnnnnnn70% of US 1 (33%worldwide2) grain used asfarm animal feedEating plants would save90% energy310-30 pounds grain tomake 1 pound beef4 – andonly 35-40% of steer’sbody weight becomes beeffor people5Rain forest biodiversityWater (200x to grow poundof beef vs. pound ofpotatoes 6), fossil fuels, Desertification of US West by grazing9nnnnnnnCattle graze 70% of west 11 – but this generates only2% of feed eaten by US cattle12306 million acres public land for private ranching13Cow consumes thousands of pounds biomass notreturned to landNot picky eater – strip land and ecosystemsDung hardens in sun and persists months or years –and kills what it coversExpense (1997) to ranchers to graze a steer on publicland: 1.35/month14Many other costs – taxpayers pay for roads, fences,killing threatening wildlife, Taste!nnnDiversity of foodEthnic cuisinesNot same old “meatand potatoes” –though you can havethat, too (analogues)!nWorld hungernnnn(B billion)Only 4B of world’s 5.6B properly nourishedIf all became vegan, current vegetarian foodproduction could nourish 7B7Of course, this is just one element (distribution,politics, )ManurennIn US, animal manure 130x that of humans’8EPA has found 60% of rivers and streams “impaired”– agricultural runoff is biggest source9EthicsnnnnnnAhimsaMinimize impact onthe earth – fair use ofresourcesSustainabilityAnimal suffering“Live simply so thatothers may live”Food for the GodsEase of Food PreparationnnnnSo manycombinations, somuch vegetarianconvenience foodTreat tofu as meat inrecipes you may haveRaw optionsEconomicsPage 2 Copyright Dilip Barman, 2000-2004
Types of VegetariansnnnnCommon MisperceptionsSome Questions to ConsidernnnnProteinB12DifficultynnnnWhat to cookDining outHolidaysRaising childrenOvo-Lacto (no flesh)Lacto (no flesh oreggs)Vegan (no animalproducts incl. dairy;entire lifestyle)Raw, macrobiotic,eggitarian, fruitarian, nnnnIf it’s good for the planet, the animals, worldhunger, and human health, why not move towardvegetarianism?For folks who do eat meat, why raise animals incruel confinement with little or no considerationfor their pain and comfort?Why do we care for pets but eat other animals?Why do some feel it’s okay to eat pigs (high IQ,family bonds, etc.), but not dogs? Where doesone draw the line?If we like the taste of meat, what about low-/nofat and easy to cook analogues?Interesting Related IssuesnnnnnnnnnOrganic foodIrradiated foodGenetic modificationsRaw foodsAyurvedic theory, foodpreparation techniques, Animal ethics vs. welfareEnvironmental politics,water rightsPeace and justice“Mad Cow” disease,prionsPage 3 Copyright Dilip Barman, 2000-2004
Quick and Easy IdeasnnnRed chili tortilla wrapfilled with lettuce,tomato, salsa, shallots;maybe bell peppers,mushrooms, etc. as wellTextured VegetableProtein in saucesSteam artichoke 35 minsand dip leaves in lemonjuice-herb dressing(compost discards!)nnnnMarinate portabellomushroom; bake thenbroil; serve w/ garlic andfresh herbsSlice potatoes thin, slightolive oil spray, put in hot425oF oven 8-10 minsRoast vegetables; roastgarlic and squeeze ontocrusty breadBuy mixed salad greensNovel CombinationsnnnnnRoast eggplant & red bellpepper; simmer w/tomatosauce; serve on pastaUse leeks instead ofonions (wash well!)Make sweet potato dishessavory by combiningwith bread crumbs,spices, onions, etc.Add organic rose petalsto your saladColor – organic blue andpurple potatoes, bloodoranges, purple peppersFun Things to do with TofunnnnnnnnFreeze then thaw itAdd it to stir friesMash it, sauté it, and thenadd it to tacosScramble it withturmeric, other spices,onions, and mushroomsMarinate and bake itBlend it into smoothiesEnjoy it rawMix it with chocolate!(for desserts, use septicpackaged; otherwise usesealed refrigerated)nnnnTraditional pizza – crustwith sesame seeds,overlapped roma tomatoslices, salt, oregano; bake350oF 10 mins; servewith fresh basilSprinkle bread crumbsand garlic atop truncatedtomato and bakeSprout or boil grainsTry heirloom tomatoes &other fruits/vegetablesnnnnnTry unfamiliar vegetablesin a steamer or stir friedFreeze fruit and put itthrough a high-poweredjuicer to get “ice cream”Baked apple w/cinnamonExperiment (inmoderation) with infusedoils – extra virgin olive,grapeseed, canola, Try stevia as a sweetenerMeat AnalogsnnnnnnTofu dogs – some haveno fatMany kinds of tofuburgersGrain burgersFakin’ bacon, foneybaloney, puparoni, FBLTw/ nayonaise, “coldcuts”, TofurkySeitanOther Interesting FoodsnTempehnnnnSeitannnnnnStaple in IndonesiaSaute with mushrooms,onions, bell peppers andserve with pastaMix in with saucesPlain as side courseVery low fat stewFajitasMany types mushroomsSpices, herbs, nutritionalyeastPage 4 Copyright Dilip Barman, 2000-2004
Good CookbooksGentle World, Incredibly Delicious: The VeganParadigm Cookbook, 2000Jennifer Raymond, Peaceful Palate, 1992Yamuna Devi, The Best of Lord Krishna’sCuisine, 1991Many good searchable web archives like IVU’sfrom around the world www.ivu.org/recipes/ -see the TVS links pageMy own cookbook or no cookbook at all – just experiment!nnnnnnBook ReferencesnnnnnnnnnnMark Warren Reinhardt, The Perfectly Contented MeatEater's Guide to Vegetarianism, 1998Suzanne Havala, (The Complete Idiot’s Guide to) BeingVegetarian, 1999Erik Marcus, Vegan:The New Ethics for Eating,1997Howard Lyman, Mad Cowboy, 1998Mark & Virginia Messina, Dietitian’s Guide toVegetarian Diets, 1996Tanya Barnard and Sarah Kramer, How it All Vegan, 1999Rynn Berry, Food for the Gods, 1998John Vidal, McLibel: Burger Culture on Trial, 1997Lynn Jacobs, Waste of the West, 1992Rachel Carson, Silent Spring, 1962Local ResourcesnnnYour local vegetarian group (TVS iswww.trianglevegsociety.org)Your local animal rights groupEthical Culture Society – ours iswww.ncethicalsociety.orgnnnVegan cooking classes – offer one if none exists!Dietitians, nutritionists, holistic care giversBookstores, librariesInternet Resourcesnnnnnnwww.trianglevegsociety.org – lots of pointers,plus local events (including peace an.com - issues and newswww.veganoutreach.org - Why Veganwww.olympus.net/biz/messina/adapaper.htm ADA Position Paper on Vegetarian DietsOther OrganizationsnnnnVegetarian Resource Group, www.vrg.org(Vegetarian Journal)North American Vegetarian Society,www.navs-online.org (Summerfest,Vegetarian Voice)VUNA and IVU (www.ivu.org) (WorldVegetarian Congress)PCRM, www.pcrm.org (Good Medicine)Page 5 Copyright Dilip Barman, 2000-2004
By the way, Thanksgiving www.trianglevegsociety.org/thanksgiving04Quinoa salad with olives, shallots, pine nuts, sundried tomatoes, and garlicin a base of the lovely crunchy grain quinoa, with arugula and rosemary -carmelized pear; warm spinach orzo with pesto; braised garlickygreens; hearts of Romaine lettuce with lemon, olive oil, and cap ers;string bean almondine; lightly steamed corn-off-the-cob accented withsmoked poblano peppers and cumin and served with a light sprinklingof lime juice and salt; roasted exotic mushrooms with fennel andgarlic, drizzled with white truffle oil; citrus couscous with dried fruitsand garbanzo beans; Mediterranean minty fatoush salad with toastedflat bread; breads, crustinis, and pita with Egyptian red lentilhummus, artichoke-spinach hummus, and baba ganouj; marinatedolives; and spiced pecans.Dilip's cherry-kissed and seared tempeh with baby bok choy in a coconutmilk curry; Moroccan sweet potato and squash tagine; Shepherd's Piewith wheat gluten, roasted root vegetables, and mushrooms, with apotato crust; roasted chestnut-barley risotto with Brussels sprouts;Orecchiette pasta with fresh tomato-basil sauce; roasted garlic oliveoil mashed potatoes with chives; mushroom gravy, apple-pecanstuffing, fresh raspberry -cranberry relish, and Black Mission figchutney; wild rice with crookneck squash; country cornbread; sweetpotato-leek-potato velouté (thickened soup).Fresh seasonal fruits, phyllo cookies, pumpkin pie with pomegranate glaze,cherry crisp, and cinnamon currant apple pie; apple cider, cranberryjuice, water, herbal tea, and coffee.Caveat EmptorNo animals were injured in creating this presentation. 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Inspired by a true story. Not responsible for typographicalerrors. Specifications subject to change without notice. Prerecorded for these timezones. All models over 18 years of age.Footnote ReferencesI’ve used Erik Marcus’ and Suzanne Havala’s books and the WhyVegan pamphlet (already referenced) for many of these, and mentiontheir page citations as [ Marcus,xx] or [ Havala,yy ] or [Vegan] Your Health1.2.3.4.5.6.7.8.9.10.11.Environment US Dept. Agriculture, World Cereals Used for Feed , 1991. [Vegan]Worldwatch Institute, State of the World 1997. [Vegan][Vegan]Michael Baker, “For Livestock Farmers”, American Agriculturist no.15, Aug. 1995. [Marcus, 164]Ray Herren, The Science of Animal Agriculture. Albany: DelmarPublishers, 1994, p.76. [Marcus, 164]David Pimentel, ed. Ecological Integrity: Integrating Environme nt,Conservation and Health. Washington, D.C.: Island Press, 2001.R.W. Kates et.al., The Hunger Report. Providence: Brown Univ.Hunger Proect, 1988 and 1989 Update. [Marcus, 165]{manure}US Senate Committee on Agriculture, Nutrition, andForestry, Animal Waste Pollution in America: An Emerging Problem ,Dec. 1997. [Vegan][Vegan][Marcus, 171]1.“ADA Position on Vegetarian Diets”, Jnl of ADA, 97 no.11(1997).US Dept.Health & Human Services, Dept. Agriculture, The Relationshipbetween Dietary Cholesterol and Blood Cholesterol and Human Health andNutrition, 1987. [Marcus, 10]Hans Diehl, “Reversing Coronary Heart Disease” in Western Diseases: TheirDietary Prevention and Reversibility . Totowa, NJ: Humana Press, 1994, pp237-316. [Marcus, 10]H. Kesteloot, “Dietary Fat and Health: The Epidemiological Evidence.” ActaCardiologica 44 no.6 (1989): 446-448. [Marcus, 10][Vegan, 29] from T.Colin Campbell’s China Project[US, 1987]. [Marcus, 10]Barbara Tunick, “Why Go Veg” in Vegetarian Times, July 2002, pg. 34, citinga 1986-1992 study by Dean Ornish, MD.Journal of the American Medical Association 274(1995):894.[Havala , 15].Gary E. Fraser et.al., “Ten Years of Life: Is it a Matter of Choice?” Arch InternMed. 161:1645-1652(2001); also ick, 2002], pg.33, citing Michael Roizen, SUNY Medical School Dean2.3.4.5.6.7.8.9.10.Trugarez MerciThank You GraciasFrenchEnglishBretonSpanishIndonesian, MalaySalamat11.12.13.14.National Cattlemen’s Assoc. Cattle and Beef Handbook 2 – Grazing.[Marcus, 172]Committee on Government Operations, 34 th Report, Federal GrazingProgram: All is Not Well on the Range. Washingon, DC: US GovtPrinting Office, 1985, p.3.[Marcus, 180]Lynn Jacobs, Waste of the West. Tucson: Lynn Jacobs, 1991, p.21 .[Marcus, 172]“Grazing Fees Drop to 1.61”, Western Livestock Jnl 74 no. 13, Jan.23, 1995, pp. 1, 7. [Marcus, 173]Tack så mycketgo raibh maith aditionalChineseHindiTagalogGrazieTerima eSimplifiedChineseDank uDutch? ?RussianTamilDankeHebrewGermanThaiDekujeme VamCzechPage 6 Copyright Dilip Barman, 2000-2004
Eater's Guide to Vegetarianism, 1998 n Suzanne Havala, (The Complete Idiot’s Guide to) Being Vegetarian, 1999 n Erik Marcus, Vegan:The New Ethics for Eating,1997 n Howard Lyman, Mad Cowboy, 1998 n Mark & Virginia Messina, Dietitian’s Guide to Vegetarian Diets, 1996 n Tanya Barnard and Sarah Kramer, How it All Vegan, 1999
Sri Krishna avatara. Jai bolo Rukmi vallabha swamiki Jai Jai bolo Sita vallabha Sri Rama Chandra murthy ki jai Jai bolo Lakshmi Nrusimha swamiki Jai Jai bolo varaha lakshmi swamiki jai. Discourse on Ashta Lakshmi Mahatyam Page 8 Lakshmi influences all the worlds and is born along with Sri Hari in all
The Complete Idiot's Guide to Vegan Living by Beverly Lynn Bennett and Ray Sammartano, 2005 Vegetarian Times Complete Cookbook by Vegetarian Times Magazine, 2005 Vegetarian Cooking for Everyone by Deborah Madison, 2007 Vegetarian Suppers from Deborah Madison's Kitchen by Deborah Madison, 2007
foods, such as fatty meats, poultry with the skin and processed meat. A vegetarian diet includes no animal flesh and sometimes no animal products. A lacto-ovo vegetarian chooses to eat dairy and eggs along with plant foods; a lacto-vegetarian eats dairy and no eggs; and a ovo-vegetarian only eats eggs, but no dairy.
Accommodating a Vegetarian Child on the Child and Adult Care Food Program (CACFP) Adapted from Tips for Feeding a Vegetarian on the Child Care Food Program (CCFP), Bureau of Child Care Food Programs, Florida Department of Health 2 Menu Planning for Vegetarian Meals Breakfasts are the easiest to plan for vegetarian diets since only three components are
2 VEGETARIAN STARTER KIT vegetarian foods Powerful Tools for Health vegetarian menu is a powerful and pleasurable way to achieve good health. The vegetarian eating pattern is based on a wide variety of foods that are satisfying, delicious, and healthful. Vegetarians avoid mea
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American Revolution American colonies broke away from Great Britain Followed the ideas of John Locke –they believed Britain wasn’t protecting the citizen’s rights 1st time in modern history ended a monarchy’s control and created a republic Became a model for others French Revolution Peasants tired of King Louis XVI taxing them and not the rich nobles Revolted and .
