The 30-Minute Vegan's Taste Of The East Part 12

In 2009 the American Dietetic a.s.sociation restated its position that "well-planned vegan and other types of vegetarian diets are appropriate for all stages of the life cycle, including during pregnancy, lactation, infancy, childhood, and adolescence." (ADA vol. 109, no. 7, July 2009) It is the a.s.sociation's official opinion (as well as that of the Diet.i.tians of Canada) that "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases."

The ADA goes on to say that the results of an evidence-based review showed that a vegetarian diet is a.s.sociated with a lower risk of death from ischemic heart disease. Vegetarians also appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than non-vegetarians. Furthermore, vegetarians tend to have a lower body ma.s.s index and lower overall cancer rates. Features of a vegetarian diet that may reduce risk of chronic disease include lower intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals. (ADA vol. 109, no. 7, July 2009) the results of an evidence-based review showed that a vegetarian diet is a.s.sociated with a lower risk of death from ischemic heart disease. Vegetarians also appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than non-vegetarians. Furthermore, vegetarians tend to have a lower body ma.s.s index and lower overall cancer rates. Features of a vegetarian diet that may reduce risk of chronic disease include lower intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals. (ADA vol. 109, no. 7, July 2009) May this forever dispel the myth that a vegan diet is nutritionally lacking in any way. For anyone concerned about this, please rest a.s.sured that vegan foods provide all of the protein, calcium, iron, and all other vital nutrients needed for us to thrive.

Preserving the Environment Why does Dr. Rajendra Pachauri, chair of the United Nations Intergovernmental Panel on Climate Change, go so far as to recommend that we go meatless one day a week as "the most attractive opportunity" to conserve greenhouse gases?

It's because the environmental footprint of a vegan diet is a fraction of that of a meat-based diet. Vegan foods represent the best utilization of the Earth's limited resources. It takes 16 pounds of grain and 2,500 gallons of water to produce 1 pound of beef. It's astonis.h.i.+ng to realize this when we see so much in the news about food and water shortages and people going to bed hungry.

We must use the resources of our planet wisely if we are to survive. World scientists agree that global warming poses a serious risk to humanity and life as we know it. The key to reducing global warming is to reduce activities that produce the greenhouse gases that cause the Earth's temperature to rise. According to a 2006 UN report t.i.tled "Livestock's Long Shadow," raising livestock for food consumption is responsible for 18 percent of all greenhouse gases emitted. That's a lot of gas! (Food and Agriculture Organization of the United Nations, Livestock's Long Shadow: Environmental Issues and Options, Livestock's Long Shadow: Environmental Issues and Options, 2006.) 2006.) Here are some additional topics to consider for those wis.h.i.+ng to "go green": The U.S. livestock population alone consumes enough grain and soybeans each year to feed over 5 times the U.S. human population. Animals are fed more than 80 percent of the corn and 95 percent of the oats that are grown on our soil. The U.S. livestock population alone consumes enough grain and soybeans each year to feed over 5 times the U.S. human population. Animals are fed more than 80 percent of the corn and 95 percent of the oats that are grown on our soil. Less than half of the harvested agricultural acreage in the United States goes to feed people. Less than half of the harvested agricultural acreage in the United States goes to feed people. According to the USDA, 1 acre of land can produce 20,000 pounds of vegetables. This same amount of land can only produce 165 pounds of meat. According to the USDA, 1 acre of land can produce 20,000 pounds of vegetables. This same amount of land can only produce 165 pounds of meat. It takes 16 pounds of grain to produce 1 pound of meat. It takes 16 pounds of grain to produce 1 pound of meat. It requires 3 acres of land per person to support a meat-centered diet, 1 acres of land to support a lacto-ovo vegetarian diet, and of an acre of land to support a plant-based diet. It requires 3 acres of land per person to support a meat-centered diet, 1 acres of land to support a lacto-ovo vegetarian diet, and of an acre of land to support a plant-based diet. If Americans were to reduce meat consumption by just 10 percent, it would free up 12 million tons of grain annually. If Americans were to reduce meat consumption by just 10 percent, it would free up 12 million tons of grain annually. Half of the water used in the United States goes to irrigate land growing feed and fodder for livestock. It takes approximately 2,500 gallons of water to produce a single pound of meat. Similarly, it takes approximately 4,000 gallons of water to provide a day's worth of food per person for a meat-centered diet, 1,200 gallons for a lacto-ovo vegetarian diet, and 300 gallons for a plant-based diet. Half of the water used in the United States goes to irrigate land growing feed and fodder for livestock. It takes approximately 2,500 gallons of water to produce a single pound of meat. Similarly, it takes approximately 4,000 gallons of water to provide a day's worth of food per person for a meat-centered diet, 1,200 gallons for a lacto-ovo vegetarian diet, and 300 gallons for a plant-based diet. Developing nations use land to raise beef for wealthier nations instead of utilizing that land for sustainable agriculture practices. Developing nations use land to raise beef for wealthier nations instead of utilizing that land for sustainable agriculture practices. Topsoil is the dark, rich soil that supplies the nutrients to the food we grow. It takes 500 years to produce an inch of topsoil. This topsoil is rapidly vanis.h.i.+ng due to clear-cutting of forests and cattle-grazing practices. Topsoil is the dark, rich soil that supplies the nutrients to the food we grow. It takes 500 years to produce an inch of topsoil. This topsoil is rapidly vanis.h.i.+ng due to clear-cutting of forests and cattle-grazing practices. For each acre of forest land cleared for human purposes, 7 acres of forest is cleared for grazing livestock or growing livestock feed. This includes federal land that is leased for cattle-grazing purposes. This policy greatly accelerates the destruction of our precious forests. For each acre of forest land cleared for human purposes, 7 acres of forest is cleared for grazing livestock or growing livestock feed. This includes federal land that is leased for cattle-grazing purposes. This policy greatly accelerates the destruction of our precious forests. In order to support cattle grazing, South and Central America are destroying their rainforests. These rainforests contain close to half of all the species on Earth and many medicinal plants. Over a thousand species a year are becoming extinct, and most of these are from rainforest and tropical settings. This practice also causes the displacement of indigenous peoples who have been living in these environments for countless generations. In order to support cattle grazing, South and Central America are destroying their rainforests. These rainforests contain close to half of all the species on Earth and many medicinal plants. Over a thousand species a year are becoming extinct, and most of these are from rainforest and tropical settings. This practice also causes the displacement of indigenous peoples who have been living in these environments for countless generations. The factory farm industry is one of the largest polluters of our groundwater due to the chemicals, pesticides, and run-off waste that is inherent in its practices. The factory farm industry is one of the largest polluters of our groundwater due to the chemicals, pesticides, and run-off waste that is inherent in its practices. Over 60 million people die of starvation every year. This means that we are feeding grain to animals while our fellow humans are dying of starvation in mind-staggering numbers. Over 60 million people die of starvation every year. This means that we are feeding grain to animals while our fellow humans are dying of starvation in mind-staggering numbers.

For those concerned about our environment, it all boils down to the question of sustainability. What is the most sustainable way for us to feed and support the growing human population? When you look at the disproportionate amount of land, water, and resources it takes to support a meat-based diet, it makes a lot of sense for us to introduce more plant-based foods into our way of life. Whether by going completely vegan or simply including more vegan meals each week, every little bit helps.

Much of this environmental information is provided by John Robbins, a pioneer in the promotion of the health and environmental benefits of a plant-based lifestyle. He is the author of the landmark book Diet for a New America. Diet for a New America. His latest work, His latest work, Healthy at 100, Healthy at 100, is a must-read in-depth exploration of health and longevity. He also founded EarthSave International to educate, inspire, and empower people around the world. is a must-read in-depth exploration of health and longevity. He also founded EarthSave International to educate, inspire, and empower people around the world.

It's Cool to Be Kind Many people who adopt a vegetarian diet do so out of a commitment toward nonviolence. For them, we are meant to be stewards and caretakers of the earth and its inhabitants and do not wish to support practices that inflict suffering on any creature that has the capacity to feel pain.

The small family farm where husbandry practices engendered a certain respect for the animals that were used for food is becoming a thing of the past. Today, most of the world's meat, dairy, and egg production occurs on ma.s.sive factory farms that are owned by agribusiness conglomerates. This has brought about practices that view the raising and transportation of farm animals solely in terms of their ability to generate profits.

Animals are routinely given chemicals and antibiotics to keep them alive in these conditions. In order to increase the weight of cows, many are fed sawdust, plastic, tallow, grease, and cement dust seasoned with artificial flavors and aromas. Mother pigs on factory farms are kept in crates that are so small they are unable to turn around. Dairy cows are forced to remain pregnant most of their lives and are injected with hormones to increase milk production.

Male calves born from these cows are often raised to become "veal." This practice consists of confining a newborn calf to a crate that is so small that he is unable to turn around. This is to ensure that the flesh remains tender. They are fed diets that are deliberately iron deficient, a practice that induces anemia and allows the flesh to remain white. After four months or so in these conditions, the calf is slaughtered to produce "veal."

Go Organic The Organic Trade a.s.sociation states that "organic farming is based on practices that maintain soil fertility, while a.s.sisting nature's balance through diversity and recycling of energy and nutrients. This method also strives to avoid or reduce the use of synthetic fertilizers and pest controls. Organic foods are processed, packaged, transported and stored to retain maximum nutritional value, without the use of artificial preservatives, coloring or other additives, irradiation or synthetic pesticides."

Some people wonder if it's worth it to buy organic. To that we reply that many of the chemicals in commercial pesticides and fertilizers have not been tested for their long-term effects on humans. Is it worth it to take that chance with your health and the health of your family? Organically grown foods represent a cycle of sustainability that improves topsoil fertility, enhances nutrition, and ensures food security.

Organic farmers employ farming methods that respect the fragile balance of our ecosystem. This results in a fraction of the groundwater pollution and topsoil depletion that's generated by conventional methods. Most people have also found the taste and nutrient quality of organic products to be superior to that of conventionally grown food.

Purchasing local, seasonal, and organically grown food is also an extremely effective way to reduce your environmental impact. Buying local saves the huge amount of energy it takes to transport food-sometimes across oceans and continents.

Another reason to support organic farmers has to do with the health of the farm workers themselves. Farm workers on conventional farms are exposed to high levels of toxic pesticides on a daily basis. Organic farm workers don't have to encounter these risks.

Last, by supporting organic farmers, we are supporting small, family farms. This once-prevalent method of farming is rapidly disappearing. This is due to the small farmer's inability to compete with the heavily subsidized agribusiness farms that use synthetic soil, pesticides, crop dusters, and heavy machinery on lands that encompa.s.s thousands of acres.

For more information on organic farming, visit your local farmers' market and talk to the farmers. You can also check out the Web sites for the International Federation of Organic Agriculture Movements, the Organic Consumers a.s.sociation, and the Organic Trade a.s.sociation, listed in Appendix C.

Say No to GMO A GMO (genetically engineered and modified organism) is a plant, animal, or microorganism that has had its genetic code altered-typically by introducing genes from another organism. This process gives the GMO food characteristics that are not present in its original form. Many people feel this practice goes against nature and poses a profound threat to humans, the environment, and our agricultural heritage.

GMO seed manufacturers maintain that this makes the seed more pest resistant, promotes higher yields, or enhances nutrition. The fact is, the long-term effects of these seeds on the consumer and our genetic pool is still unknown. We believe this untested engineering is dangerous to human health in the long term. By definition, eating organic foods eliminates GMO from our food supply.

There are even GMO seeds that are referred to as a.s.sa.s.sin seeds. a.s.sa.s.sin seeds. The plant that grows from these seeds produces seeds that are infertile. This prevents the replication of the genetic bond. This means that farmers must constantly purchase seeds every year from the companies that manufacture them. The plant that grows from these seeds produces seeds that are infertile. This prevents the replication of the genetic bond. This means that farmers must constantly purchase seeds every year from the companies that manufacture them.

Many communities around the world have succeeded in becoming GMO-free. Please join us in this critical movement to move our agriculture away from genetic engineering and toward truly sustainable agriculture. For more information, you may visit the Non-GMO Project at www.nongmoproject.org.

Composting: The Cycle of Life Composting is the method of breaking down food waste, gra.s.s tr.i.m.m.i.n.gs, and leaves to create nutrient-rich and fertile soil. It's the next step we can take toward creating a more sustainable method of growing our food. Compost contains nitrogen and micronutrients to keep the soil healthy and can be used as a mulch and soil amendment. When the soil is healthy, plant yields are higher and fertilizers and pesticides aren't as necessary.

Composting completes the cycle of life from seed to table and back to the Earth. Many communities sponsor composting programs and can give you all the tools and instructions you need to succeed. Check out www.compostguide.com for a complete guide to composting. for a complete guide to composting.

Appendix C: Additional Resources Further Reading Want to learn more? Explore this section to deepen your knowledge of the information touched upon in Taste of the East Taste of the East.

Vegan Education Barnard, Neal. Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs. Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs. New York: Rodale Books, 2006. New York: Rodale Books, 2006.

Brazier, Brendan. The Thrive Diet: The Whole Food Way to Lose Weight, Reduce Stress, and Stay Healthy for Life. The Thrive Diet: The Whole Food Way to Lose Weight, Reduce Stress, and Stay Healthy for Life. New York: Da Capo Press, 2007. New York: Da Capo Press, 2007.

Campbell, T. Colin, and Thomas M. Campbell II. The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-term Health. The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-term Health. Dallas: Benbella Books, 2006. Dallas: Benbella Books, 2006.

Esselstyn, Caldwell. Prevent and Reverse Heart Disease. Prevent and Reverse Heart Disease. New York: Avery Publis.h.i.+ng, 2007. New York: Avery Publis.h.i.+ng, 2007.

Fuhrman, Joel, M.D. Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss. Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss. Boston: Little, Brown, and Company, 2005. Boston: Little, Brown, and Company, 2005.

Jacobson, Michael, Ph.D. Six Arguments for a Greener Diet: How a Plant-based Diet Could Save Your Health and the Environment. Six Arguments for a Greener Diet: How a Plant-based Diet Could Save Your Health and the Environment. Was.h.i.+ngton, D.C.: Center for Science in the Public Interest, 2006. Was.h.i.+ngton, D.C.: Center for Science in the Public Interest, 2006.

Lyman, Howard. Mad Cowboy: Plain Truth from the Cattle Rancher Who Won't Eat Meat. Mad Cowboy: Plain Truth from the Cattle Rancher Who Won't Eat Meat. New York: Scribner, 2001. New York: Scribner, 2001.

Marcus, Erik. Vegan: The New Ethics of Eating. Vegan: The New Ethics of Eating. Ithaca, NY: McBooks Press, 2001. Ithaca, NY: McBooks Press, 2001.

Ornish, Dean. Dr. Dean Ornish's Program for Reversing Heart Disease: The Only System Scientifically Proven to Reverse Heart Disease Without Drugs or Surgery. Dr. Dean Ornish's Program for Reversing Heart Disease: The Only System Scientifically Proven to Reverse Heart Disease Without Drugs or Surgery. New York: Ivy Books, 1995. New York: Ivy Books, 1995.

Pitchford, P. Healing with Whole Foods. Healing with Whole Foods. Berkeley, CA: North Atlantic Books, 1993. Berkeley, CA: North Atlantic Books, 1993.

Reinfeld, Mark, and Jennifer Murray. The 30-Minute Vegan: The 30-Minute Vegan: Over 175 Quick, Delicious, and Healthy Recipes for Everyday Cooking. New York: Da Capo Press, 2009. Over 175 Quick, Delicious, and Healthy Recipes for Everyday Cooking. New York: Da Capo Press, 2009.

Reinfeld, Mark, and Bo Rinaldi. Vegan Fusion World Cuisine. Vegan Fusion World Cuisine. New York: Beaufort Books, 2007. New York: Beaufort Books, 2007.

Reinfeld, Mark, Bo Rinaldi, and Jennifer Murray. The Complete Idiot's Guide to Eating Raw. The Complete Idiot's Guide to Eating Raw. Indianapolis: Alpha Books, 2008. Indianapolis: Alpha Books, 2008.

Robbins, John. Diet for a New America. Diet for a New America. Tiburon, CA: HJ Kramer, 1987. Tiburon, CA: HJ Kramer, 1987.

---. Healthy at 100. Healthy at 100. New York: Random House, 2006. New York: Random House, 2006.

Silverstone, Alicia. The Kind Diet: A Simple Guide to Feeling Great, Losing Weight, and Saving the Planet. The Kind Diet: A Simple Guide to Feeling Great, Losing Weight, and Saving the Planet. New York: Rodale Books, 2009. New York: Rodale Books, 2009.

Stuart, Tristram. The Bloodless Revolution: A Cultural History of Vegetarianism from 1600 to Modern Times. The Bloodless Revolution: A Cultural History of Vegetarianism from 1600 to Modern Times. New York: W. W. Norton, 2007. New York: W. W. Norton, 2007.

Tuttle, Will, Ph.D. World Peace Diet: Eating for Spiritual Health and Social Harmony. World Peace Diet: Eating for Spiritual Health and Social Harmony. Brooklyn, NY: Lantern Books, 2005. Brooklyn, NY: Lantern Books, 2005.

East Meets West Da.s.s, Ram. The Journey of Awakening : A Meditator's Guidebook. The Journey of Awakening : A Meditator's Guidebook. New York: Bantam, 1990. New York: Bantam, 1990.

Douglas, Bill. The Complete Idiot's Guide to T'ai Chi and QiGong, The Complete Idiot's Guide to T'ai Chi and QiGong, 3rd ed. New York: Alpha Books, 2005. 3rd ed. New York: Alpha Books, 2005.

Hoff, Benjamin. The Tao of Pooh The Tao of Pooh. New York: Penguin Books, 1983.

Kabat-Zinn, Jon. Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. New York: Hyperion, 2005. New York: Hyperion, 2005.

Lao Tzu. Tao Te Ching: A New English Version. Tao Te Ching: A New English Version. Trans. by Stephen Mitch.e.l.l. New York: Harper Cla.s.sics, 2006. Trans. by Stephen Mitch.e.l.l. New York: Harper Cla.s.sics, 2006.

McCall, Timothy. Yoga as Medicine: The Yogic Prescription for Health and Healing by Yoga Journal. Yoga as Medicine: The Yogic Prescription for Health and Healing by Yoga Journal. New York: Bantam, 2007. New York: Bantam, 2007.

Nibodhi. Ayurvedic Cooking for Health and Longevity. Ayurvedic Cooking for Health and Longevity. Kerala, India: Mata Amritanandamayi Mission Trust, 2009. Kerala, India: Mata Amritanandamayi Mission Trust, 2009.

Porter, Jessica. The Hip Chick's Guide to Macrobiotics: A Philosophy for Achieving a Radiant Mind and a Fabulous Body. The Hip Chick's Guide to Macrobiotics: A Philosophy for Achieving a Radiant Mind and a Fabulous Body. New York: Avery Trade, 2004. New York: Avery Trade, 2004.

The I Ching or or Book of Changes Book of Changes, 3rd ed. Trans. by Richard Wilhelm, Cary F. Baynes. Preface by h.e.l.lmut Wilhelm. Foreword by C. G. Jung. New Jersey: Princeton University Press, 1967.

Sadler, A. L. The j.a.panese Tea Ceremony: Cha-No-Yu. The j.a.panese Tea Ceremony: Cha-No-Yu. North Clarendon, VT: Tuttle Publis.h.i.+ng, 2008. North Clarendon, VT: Tuttle Publis.h.i.+ng, 2008.

Yarema, Thomas, Daniel Rhoda, and Johnny Brannigan. Eat-Taste-Heal: An Ayurvedic Cookbook for Modern Living. Eat-Taste-Heal: An Ayurvedic Cookbook for Modern Living. Kapaa, HI: Five Elements Press, 2006. Kapaa, HI: Five Elements Press, 2006.

Online Resources Here are some of our favorite Web sites and blogs promoting a vegan and sustainable way of life. We also list some go-to sites for kitchen equipment and to stock up your Asian pantry.

Vegan and Veg-Friendly Web Sites www.animalconcerns.org Animal Concerns Community serves as a clearinghouse for information on the Internet related to animal rights and welfare.

www.aspca.org The American Society for the Prevention of Cruelty to Animals (ASPCA) provides effective means to prevent animal cruelty in the United States.

www.compa.s.sionatecooks.com Compa.s.sionate Cooks offers vegetarian cooking cla.s.ses, cooking videos, and recipes.

www.earthsave.org Founded by John Robbins, EarthSave is doing what it can to promote a s.h.i.+ft to a plant-based diet. It posts news, information, and resources and publishes a magazine.

www.farmusa.org Farm Animal Reform Movement (FARM) is an organization advocating a plant-based diet and humane treatment of farm animals through gra.s.sroots programs.

www.G.o.dairyfree.org Go Dairy Free is a comprehensive Web site with information on how to cook, shop, and dine dairy-free, while still promoting a healthy lifestyle.

www.happycow.net Happy Cow is a searchable dining guide to vegetarian restaurants, natural health food stores, and information on vegetarian nutrition, raw foods, and vegan recipes.

www.hsus.org The Humane Society of the U.S. (HSUS) works to create a world where humans relate to animals with compa.s.sion.

www.ivu.org The World Union of Vegetarian/ Vegan Societies had been promoting vegetarianism worldwide since 1908.

www.keepkidshealthy.com A guide for raising vegan children with advice on providing your child with an early start to leading a long and healthy life.

www.pcrm.org The Physicians Committee for Responsible Medicine (PCRM) is a nonprofit organization that promotes preventive medicine, conducts clinical research, and encourages higher standards for ethics and effectiveness in research.

www.peta.org People for the Ethical Treatment of Animals (PETA), the largest animal rights organization in the world, is dedicated to establis.h.i.+ng and protecting the rights of all animals.

www.tastyandmeatless.com Tasty and Meatless is a weekly vegetarian television series on Time Warner Cable. is a weekly vegetarian television series on Time Warner Cable.

www.thekindlife.com Alicia Silverstone's Web site in conjunction with her book, The Kind Diet The Kind Diet, offers a forum, videos, recipes, and the latest from a hip celebrity vegan activist.

www.thevegetariansite.com An extensive online source for vegan and vegetarian living, including health and nutrition info, animal rights info, news, and complete online shopping.