Clearly white Skin with Tomatoes Soup

Its easy menu for clearly white skin, it uses time only 10-15 min for servers’ 4-6 people.

Ingredients:

- 1 can tomato puree (24 oz.)
- 1-2 cup corn (fresh is the best)
- 1 cup fresh mashed tomatoes or 12 oz. can of stewed tomatoes
- 1 cup fresh sliced okra or 12 oz. box of frozen sliced okra
- Dash of salt for taste
- Dash of fresh ground pepper for taste
- Dash of garlic powder and

Preparation Method

Put tomatoe puree and fresh tomatoes in a soup pot. Gently bring to a slow simmer. Add salt and pepper, garlic and basil if desired. Let simmer for about 10-15 minutes. Next add corn and okra. Allow to slowly simmer for at least 30 minutes. This soup is even better the nest day and can easily be doubled to have for several days. The basic recipe will serve 4 people. It is low in fat content and can fill you up easily.
Source : Vegweb

Fruits and Veggies Protect Against Stroke

Three servings of fruits and vegetables a day reduce the risk of stroke, but five or more servings have an even more protective effect, an new analysis of studies shows.

And it's probably true that eight to 10, or even more, servings of fruits and vegetables are yet more effective stroke-presenters, said Feng He, a cardiovascular epidemiologist at St. George's University in London, England, and lead author of the report in the Jan. 28 issue of the journal The Lancet.

He led a group that reviewed data from eight studies involving over 250,000 people reporting on their fruit and vegetable intake. The risk of stroke was 11 percent lower for those who had three to five servings per day, compared to those who had less than three. But it was 26 percent lower for those who had more than five daily servings.
"There have been many epidemiological studies that showed an association," He said. "What we didn't know was the size of the association."

The average intake of fruits and vegetables in developed countries such as the United States is three servings a day, He noted. While the study was not designed to determine the effect of much higher consumption of fruits and vegetables, "an overall increase in intake of the majority of fruits and vegetables would probably be beneficial in reducing the risk not only of stroke but also of other cardiovascular diseases and cancer," He said.

Fruits and vegetables are good for the heart and other parts of the body for several reasons, said Dr. Richard L. Harvey, medical director of the Rehabilitation Institute of Chicago.
"One reason why having more fruits and vegetables is good is that if you eat them, you are likely to eat less beef and other high-fat foods such as other meats and desserts," Harvey explained. "Plus, the fiber in fruits and vegetables bind to cholesterol and help remove it from the blood."

What's "a serving"? That depends on what is being eaten, said Harvey, whose position as medical director of the institute involves helping people recover from strokes -- including giving them advice on diet.
"A piece of fruit is a serving," Harvey said. "Half a cup of vegetables is a serving. A salad can be a couple of servings." Even a glass of orange juice can qualify, he said.

The important point is to establish a consistent eating pattern, Harvey said. "Having been a vegetarian myself, I know that once you start wanting to eat beans and the like, you have less desire for meats, sugars and fatty desserts," he said. "Getting into a habit of how you eat properly can change your lifestyle."
Get more information click here.

Red Velvet Valentine's Cake

This menu for vegetarian, it’s easy for cook and delicious. That is good idea for Valentine’s Day.

Ingredients

- 2 1/2 cups self-rising flour
- 1 1/2 cups white sugar
- 1 cup vegetable oil
- 1 teaspoon baking soda
- 1 teaspoon vinegar
- 1 teaspoon vanilla extract
- 2 egg substitutes
- 1 cup buttermilk
- 2 ounces red food coloring
- 1 (8 ounce) package cream cheese, softened
- 1/2 cup butter or margarine, softened
- 4 cups confectioners sugar
- 1/2 cup chopped pecans

Preparation

Preheat oven to 350 degrees F (175 degrees C). Grease and flour three 8 inch round pans.

In a large bowl, mix together sugar, oil, and eggs. Add food coloring and vinegar to buttermilk. Add baking soda to flour.

Add flour mixture and buttermilk mixtures alternately to the sugar mixture. Mix well. Stir 1 teaspoon vanilla into batter. Pour batter into prepared pans.

Bake for 10 - 15 minutes, or until done. Remove from oven, and cool on wire racks.

Mix together cream cheese, butter or margarine, confectioners' sugar, 1 teaspoon vanilla. Stir in nuts. Frost cooled cake.
Source : FamouseVeggie.com

Low Calories with Eggplants

Eggplants are low in calories and score practically zero for fat, with one cup containing just 38 calories.

But it's what they do contain, as well as what they don't, that makes them a healthy choice.

The skin of the fruit is rich in flavonoids and other antioxidants, which can help reduce the risk of heart disease and stroke. It's also packed with compounds called terpenes, which can help to lower cholesterol. One study in rabbits found that drinks of eggplant juice significantly reduced their blood cholesterol while improving blood flow.

Chlorogenic acid, one anti-oxidant found in eggplants, is especially potent, with research suggesting it has anti-cancer, anti-microbial and anti-viral properties, as well as an ability to help reduce levels of "bad" LDL cholesterol.
Written by By Emma Young

Pepitas good sources of zinc and iron

Pepitas are pumpkin seeds and they are often incorporated into Mexican cooking, but the seeds are also used in traditional medicine.

Some studies have suggested five to 10 grams a day could help prevent kidney stones, while there are also claims for effects against parasites, such as tapeworms.

Parasites aside, the seeds are good sources of zinc and iron (25 grams or so provide more than 20 per cent of the recommended daily iron intake).

To gain the maximum nutritional benefit, eat them raw - maybe tossed in a salad, or simply munched as a snack.
Source: smh.com.au

Vegie protein power

People who fill up on vegetables, whole grains and fruit tend to have healthier blood pressure levels than their more carnivorous peers, according to an international study.

The findings, say researchers, bolster recommendations that adults eat more plant-based foods for the sake of their cardiovascular health.

The study found that among 4700 middle-aged adults in four countries, those who ate more vegetable protein - from grains, vegetables, beans and fruit - tended to have lower blood pressure.

Even a small increase in the proportion of calories derived from vegetable protein translated into a dip in blood pressure, according to findings published in the Archives of Internal Medicine.

Reported by Reuters.

Fantastic Chocolate Cake

you have Manu for valentine day?, I have delicious Manu for diner is Fantastic Chocolate Cake. It's easy!

Ingredients:

- 1 and a half cups unbleached white flour

- 1/3 cup unsweetened cocoa powder

- 1 teaspoon baking soda

- 1 cup sugar

- half a cup of mixed, chopped nuts (optional)

- 1/2 cup vegetable oil

- half a cup cold water or soy milk

- half a cup of orange juice

- 2 teaspoons vanilla extract

- 2 tablespoons vinegar

Method
Preheat oven to 375 degrees. Sift dry ingredients into 8" square or 9" round baking pan. Mix liquids (except vinegar) and whisk into dry. When batter is smooth, add vinegar and stir quickly, until it is evenly distributed. Put it in the oven, don't let it stand around (that has something to do with the vinegar) Bake for 25-30 minutes...or longer until done. This cake is great served with Provamel's soya dream (cream like).
Source : Vegan Family

Fruit and veg 'cut stroke risk'

Eating more than the recommended five portions of fruit and vegetables a day can cut risk of stroke, a study says.

People who ate three to five cut the risk by 11% compared with those eating fewer than three, The Lancet reported.

It was 26% lower for people who ate more than five servings, University of London researchers found in the study of data on more than 257,500 people.

The Department of Health says five or more daily portions cuts risk of heart disease, cancer and other problems.

Stroke is the third leading cause of death and the most common cause of disability in most developed countries.
The researchers pooled data from eight studies from Europe, Japan and the US.

Lead researcher Dr Feng He said a diet including lots of fruit and vegetables was also likely to further reduce the risk of other forms of cardiovascular disease, and some cancers.

Professor Graham MacGregor, who also worked on the study, said: "It is a very important finding because it really shows that the quantity of fruit and vegetables you should be eating is more than five a day."

Fruit and vegetables are full of nutrients such as vitamin C, beta carotene and potassium as well as plant proteins and dietary fibre.
They are also less dense in calories, have very little fat and contain beneficial antioxidants.

However, the researchers suspect that potassium may be the most important factor in preventing stroke.

Professor MacGregor said: "We know that if you give people additional potassium it lowers blood pressure.

"By increasing to five servings a day from three you would increase your potassium intake by about 50%."

Simple changes

Joe Korner, of the Stroke Association, said: "This latest research is very important because it shows just how significant this simple lifestyle change can be in reducing strokes.

"Simply increasing daily intake of fruit and vegetables to five or more a day could reduce the number of strokes by 26%. In the UK that would mean nearly 40,000 strokes a year.

"At least a further 20,000 (14%) strokes could be prevented by better control of high blood pressure through reducing salt intake, better exercise and stopping smoking."

Professor Gareth Beevers, from the Blood Pressure Association, said the study highlighted the need for health educators to provide clear, practical information about the sorts of foods which everyone should be eating.
Source : BBC NEWS

Vegan Chocolate Chip Cookies

Following a vegan diet doesn't mean you have to give up on baked goods like home-made chocolate chip cookies. Follow this recipe to bake up a batch of homestyle cookies without the butter and eggs.

INGREDIENTS:

* 1 1/4 cup. all-purpose flour
* 1/2 teaspoon salt
* 1/2 teaspoon baking powder
* 1/4 cup vegan margarine
* 1/4 cup vegetable shortening
* 3/4 cup granulated sweetener
* 1/2 teaspoon vanilla extract
* 4 tablespoons soft silken tofu, puréed until smooth
* 1 cup vegan carob or semi-sweet chocolate chips
* 1/2 cup walnuts or pecans (optional)

PREPARATION:
Preheat oven to 375°F.

Whisk together flour, salt and baking powder and set aside.

In a large mixing bowl, cream together margarine, shortening, sugar and vanilla. Beat in puréed tofu.

Gradually add dry ingredients and mix well. Stir in chocolate chips and nuts (if desired).
Drop by heaping teaspoons onto ungreased cookie sheet. Bake cookies until golden brown -- approximately 10 - 12 minutes. Let cool on rack.
Source : Vegetarian Cuisine

Healthy profits seen in green-tea drinks

Thai Charoen Commercial Group (TCC) is set to take a significant stake in the country's largest green-tea producer, Oishi Group Plc, according to sources.

The deal, which is due to be announced later today, would see TCC, established by liquor tycoon Charoen Sirivadhanabhakdi, take up around a 30% stake, with the remaining being taken by other, as yet unidentified, investors.

The 55% currently held by Oishi founder Tan Passakornnatee and his family, are being sold to new investors at around 30 to 32 baht a share.

Mr Tan, the CEO of Oishi Plc, is likely to continue as a shareholder and manager.

Shares of Oishi rose 0.25 baht yesterday at 31.75 baht a piece on trade of about 15.3 million baht.

Insiders say TCC was looking to harness the potential for growth in health drinks as well as the low-margin restaurant business such as the Oishi Buffet and Oishi Grand, to be managed by Mr Charoen's hotel business, The Imperial Group.

Meanwhile, Mr Tan revealed yesterday that the company was confident in the green-tea market and planned to set aside a 500-million-baht budget for marketing in order to stimulate consumption this year despite slow growth last year.

He expected the value of the green-tea business to rise by 6-7% from last year to tap about eight billion baht, due to heavy marketing among producers.

He said last year's sales of green-tea drinks declined to about six billion baht, due to several negative factors including oil-price hikes, flooding and bird flu.

Commerce Ministry attempts to cut the retail price of 500ml of green tea to 15 baht from 20 also caused a slow down.

Mr Tan said he also expected intense competition among other producers.

Therefore, Oishi plans to expand business by opening its second green-tea factory at Amata Nakorn industrial estate in March, bringing the total monthly capacity of Oishi to 45 million bottles.

Sales this year are expected to total 4.5 billion baht, up from 3.5 billion in 2004.

Besides green tea, the company plans to spend 100 million baht to expand its food-chain business.

Source : Bangkok Post

A Valentine's Day Vegan Dinner

Without a little romance life would certainly be missing those shared moments of tenderness and passion that make us feel special. Thoughts of love bring contentment to the heart, and add fervor to our dreams. Love makes us smile more often, makes the heart beat a little faster, and sparks our life to know that someone cares about us.

Valentine's Day reminds us how fortunate we are to celebrate an entire day devoted to affairs of the heart. While some may think Valentine's Day ought to be celebrated more often, Cupid knows that stoking the fires of love with extra special attention once a year is just right. On Valentine's Day people in love make the effort to do extraordinary things for each other they might not do otherwise. Lovers whisper expressions of endearment to their beloved, words that they might not use ordinarily. This unique holiday puts romance on a pedestal and steams the heart with powerful emotion.

While each pair of lovers recognizes Valentine's Day in different ways, the one thing they have in common is the desire to please that special person in their lives. In planning a Valentine celebration at home, set the scene for romance to bring pleasure to all of the senses. You may choose to put on some soft music to pleasure the ears, candlelight to create soft light for the eyes, flowers and potpourri to provide delightful fragrance, or poetry for the romantic at heart--those things that symbolize sentiment.

Treat your lover to an exceptional home-cooked dinner for two that's full of lusty flavors and aromas. Some couples even enjoy preparing meals together. Welcome the occasion by toasting with a glass of your favorite wine or sparkling apple cider served in long-stemmed glasses. Then serve a dish of hot or cold Eggplant Cornucopias, a succulent appetizer that combines eggplant with seasoned garbanzo beans in a unique presentation. Perhaps a crackling fire sets the stage for romance. If so, this tasty first course makes a perfect fireside starter.

A Sweetheart Salad of baby greens with plenty of colorful, crunchy carrots, radishes, and jicama topped with a zesty Avocado Caesar Dressing offers a sensuous, light beginning with its varied textures and flavors.

The hearty, brightly colored entrée works magic in the love arena with pleasing aromas and tantalizing tang. Passionate Pineapple Tempeh embraces the tropical island flavors of ginger, garlic, and soy sauce with the sweetness of pineapple to create a distinctive dish that blooms with flavor. Decorated with bright red bell pepper hearts that appear to dance on the plate, the visual feast expresses romantic intentions.

Also gracing the plate is our Cupid's Favorite Quinoa dotted with roasted tomatoes and onions and heightened with a hint of cinnamon. Steamed Asparagus Spears lend an earthy green accompaniment while Roasted Beet Hearts offer a deep red color accent and plenty of sassy flavor.

Wrapping the evening in romance, our Love Tart is definitely the choice for the impassioned raspberry aficionados. Filled with spiced pears and raspberries, the tart is complemented with a romantic bleeding heart Raspberry Almond Sauce.

A warm embrace and a sip of warming, fruity liqueur by the fireside combine to form special memories of romance on this Valentine's Day.

Source : Vegetarians in Paradise

Inner cleanliness: everybody's doing detox

IF DECEMBER is the month of indulgence, January is for atonement, and the modern equivalent of a hairshirt - the detox kit - is flying off the shelves at chemists and health food shops as Sydneysiders try to purge their bodies of the excesses of the festive season.

Shane Bryan of Balmain Health Foods said detox-related sales rise by up to 70 per cent in January. "It's the biggest month of the year; everyone wants to get over the Christmas-new year period.

"Things to do with liver detoxing, anything like that, is very popular. We sell a lot of liver cleanser and whole-body detoxes. We always keep them well in stock and out the front of the stores."

Demand is surging: in the past year the detox market grew 90 per cent and was now worth $13 million, said Cecilia Howard, marketing director for Black mores, which sells a 10-day program.

Detoxes range from diets designed by nutritionists to ready-made kits, which include strict dietary guidelines, menus and herbs to help cleanse the liver, stomach and intestines.

Some say detoxing rids the body of impurities but others say that claim is not backed by scientific evidence.

The kits can cost up to $100. Their demands differ, but most recommend avoiding caffeine, alcohol, cigarettes and refined sugar, and advice ingesting plenty of water and vegetables.

Sarah Gawthorne, 26, of Kirribilli, is a regular detoxer. She finished a 15-day kit last month after a run of parties and has now embarked on a post-Christmas plan. "I want to give my liver a break, make myself feel a bit better," she said.

Giving up dairy, alcohol and red meat was not too hard; coffee was harder. "I have no qualms in saying I have a coffee addiction. I have coffee in the morning and I need it to kick-start the day."

Ms Gawthorne said she usually felt poorly in the first few days of a detox program, but by the end of it her skin has improved and she had lost weight. "I feel a lot more energetic."

A nutritionist, Fay Fain, said detoxing eliminated bad bacteria, food that could not be absorbed, parasites and even mould. It helped banish bloating, indigestion, constipation and tiredness. "The best time to cleanse is normally January or spring," she said. "It's a kick-start to the system … if you have over-indulged, especially after alcohol and eating all that rich food at Christmas."

However, the Australian Consumers Association said that while some information in the kits was useful, some was scientifically unproven and confusing.

"The message to consumers is, we don't necessarily need a detox kit to improve our health," said Clare Hughes, a food policy officer. "Long-lasting changes like increasing fruit and vegetable, limiting caffeine, cigarettes and alcohol, are going to be of much more benefit to our health than spending the $50 or $60 it costs to get one of these kits."

Source : The Sydney Morning Herald

Hotel and Resort Spa in Thailand

Today hotels and resorts have Spa and massage for serve the tourists as one of amenities. The Spa treatment is the excellent activities for relaxation and beautification in your holiday.
Get more information : Hotel and Resort Spa in Thailand

Different types of vegetarian

What you can eat depends on what type of Vegetarian you are. The main types are listed below. Some people call themselves Veggie's if they eat fish, but this is not the case, as you can see below. If Vegetarians do eat eggs, they usually use free-range eggs. Those that eat cheese will only eat Vegetarian Cheese, as some cheeses are made using rennet from a cow's stomach. More and more cheeses are using a Vegetarian alternative to this. We have worked on a comparison table that you can use to help decide which type of vegetarian you are or desire to be.

Octo-Lacto Vegetarian (The most popular definition, also known as Ovo-Lacto)

Vegetarians eat no red meat, poultry, fish, or products that have ingredients which are animal-based such as Gelatin. They do eat Vegetarian cheese, yoghurt, milk, eggs, honey etc. They also don't wear leather or fur.

Lacto Vegetarian

Lactose-Vegetarians do not eat any foods that involve the slaughter of animals. They don't eat eggs, but do eat Vegetarian cheese, yoghurt, and milk.

Vegan

Vegans do not eat the same things as vegetarians but also will not eat any product that is derived from animals. No meat, cheese, butter, milk, eggs or honey.

Demi-Vegetarian (commonly misinterpreted as Vegetarian by meat-eaters)

Demi-Vegetarians don't eat red meat or poultry, but they do eat fish, eggs, Vegetarian cheese, and milk-based products. This is not true Vegetarianism, although it is probably easiest for those just starting to become Veggie.

Fruitarian

A Fruitarian is somebody who believes that you should not kill any living thing to survive. Instead, they can only eat the fruit of plants that don't actually mean death to the plant. This is actually true believe it or not!

Source : Vegetarian Centre

Elderberries could combat bird flu

A extract from black elderberries could be used to combat the bird flu virus, according to research.

A study looked at whether the food supplement Sambucol could combat the deadly H5N1 strain of bird flu when added to canine cells in laboratory tests.

The team, from research institute Retroscreen Virology, found that the elderberry-based product was at least 99 per cent effective at reducing the virus in the cells.

But experts warned that many more studies were needed to find out whether the formula was effective in combating H5N1 in humans.

The virulent H5N1 strain of avian flu has already killed more than 80 people, mainly in Asia, after they contracted it from close contact with birds.

But there are fears that the virus could mutate into a form that is easily passed from human to human, leading to a flu pandemic which could potentially kill millions worldwide.

The main medical solutions in case of a pandemic include a vaccine, but this could take up to six months to develop once the strain emerges.

Countries around the world are stockpiling antiviral drugs which can reduce the length and severity of flu symptoms.

Source : itv News

How to go from part-time to full-time vegetarian

After experimenting with vegetarian eating for a while, I’m ready to go full-time. What’s the best way?

There’s never been a better time to switch to a totally meatless diet. Grocery stores and restaurants have more meatless products and more types of fruits and veggies than ever. And once you’ve started, you’ll almost certainly feel better, shed unwanted pounds and improve your health. But if simply taking the first step seems daunting, here’s a way to make it easy.

1. Think of three dishes you already eat regularly that happen to be vegetarian—perhaps spaghetti marinara, vegetable stir-fry, bean burritos, lentil soup, vegetable stew, hummus with pita bread.

2. Think of three meals you like that could easily be made meatless. A meat-filled lasagna transforms into a spinach lasagna. Beef fajitas effortlessly become vegetable fajitas filled with sautéed peppers, onions, beans, rice and guacamole. Chicken curry readily converts to a hearty vegetarian curry.

3. Select a few new vegetarian dishes you’d like to try. Page through any issue of VT, and experiment. Try stuffed winter squash, black bean enchiladas, eggplant manicotti, pan-grilled portobellos, avocado sushi, grilled polenta with asparagus smothered in spicy tomato sauce—you name it. Once you’ve found three new main dishes you like, you’re set. You now have nine meals that you enjoy and that happen to be vegetarian and healthful. That’s more than enough to keep you going for a while.

Written by Neal Barnard, MD

Vegetarian Fast Food Facts

Most fast-food restaurants now offer vegetarian options on their menus. However, they may not be marked as such. The fact is that unfortunately, Vegetarian specific food doesn't sell as well as the common beef burgers, chicken nuggets etc. However, the situation is improving immensely.

If anybody lives in a country other than the UK we will be most grateful if you contact us and explain the vegetarian options available to you.

KFC used to sell what they called a Vegetarian Twister which was wrapped in a tortilla and was exceptionally nice. However, it turned out hat this wasn't actually suitable for Vegetarians and was therefore dropped from the menu.

McDonald's

McDonald's have recently changed their vegetarian option. They used to have a standard veggie burger called Veggie Deluxe but since they introduced Salad's Plus, they have now introduced the Quorn Premiere. Also available are salads. Vegetarians can choose the Garden Salad instead of fries. Extensive vegetarian and allergy lists are available on their website. No kid's vegetarian options are yet available.
Grilled Veggie Melt is approved by the Vegetarian Society which simply means that it's food that's absolutely great for a vegetarian!

Burger King

Burger King have successfully had vegetarian products for some time now. Vegetarians have two options to choose from. There is the Veggie Burger (which is approved by the vegetarian society) and the Bean Burger. Also available are salads very similar to McDonalds (but I believe Burger King were the first to introduce them). Extensive vegetarian and allergy lists are available on their website. A kid's vegetarian option IS available.
The BK Veggie Burger is a delicious blend of garden-fresh vegetables, whole grains and spices. It's topped with fresh letuce, red ripe tomatoes, ketchup and creamy mayonnaise- all on a sesome seed bun. Your mum always told you to eat your veggies.

KFC

KFC used to sell what they called a Vegetarian Twister which was wrapped in a tortilla and was exceptionally nice. However, it turned out hat this wasn't actually suitable for Vegetarians and was therefore dropped from the menu. No other vegetarian options are currently available.

Source : Vegetarian Centre

Strategies for Losing Weight

There are lots of ways to lose weight. But if you plan to lose more than 15 to 20 pounds, or if you take medication regularly, you should be evaluated by your doctor before beginning your plan. Your doctor or registered dietitian can help you arrive at a sensible weight loss goal. You may not need to lose as much weight for your health as you think. Sometimes the “cosmetic” desire to lose requires a great deal more loss than what is needed to lower your health risk.

Food Choices Are The Key

Any weight management program you consider should probably reduce your daily calorie intake anywhere from 500 to 1000 calories a day, depending on how many calories you are currently eating. Total fat should be 30 percent or less of your total calories. Reducing saturated fat is important especially if your cholesterol is high. However, eating less fat alone won’t give you the results you want unless your total calories are reduced, too. If cakes and cookies or breads and pastas are your favorites, you may need to reduce carbohydrates as well.

Increase Physical Activity

Increasing your physical activity is an important part of losing weight. Moreover, it will be a lot harder to maintain your weight loss without increasing your exercise. By exercising, you can lower your risk for high blood pressure, heart disease and diabetes beyond that produced by weight loss alone. If you are at risk for heart disease, have a chronic illness such as high blood pressure, diabetes or you are obese, you should check with your doctor before adopting an exercise plan.

Change Your Behavior and See Results

Behavior therapy is a sort of a fancy way to talk about basic learning principles that can help you overcome barriers to changing your eating and exercise habits. For example it will be natural for you to set weight loss goals. But you need to look at your behavior when you set them:

* Are your goals specific?
* Are your goals attainable?
* Are your goals forgiving?

Source : Lifeclinic.com

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The Food Guide Pyramid

The Pyramid is a guide for customers compare their diet and physical activities to current health. Individuals can enter the foods they eat and their physical activities for a day and obtain the energy balance between them.


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- Protein in the Vegan Diet
- Vegetarian Diet

Protein in the Vegan Diet

Summary: It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day.

Some Americans are obsessed with protein. Vegans are bombarded with questions about where they get their protein. Athletes used to eat thick steaks before competition because they thought it would improve their performance. Protein supplements are sold at health food stores. This concern about protein is misplaced. Although protein is certainly an essential nutrient which plays many key roles in the way our bodies function, we do not need huge quantities of it. In reality, we need small amounts of protein. Only one calorie out of every ten we take in needs to come from protein (1). Athletic performance is actually improved by a high carbohydrate diet, not a high protein diet (2). Protein supplements are expensive, unnecessary, and even harmful for some people.

How much protein do we need? The RDA recommends that we take in 8/10ths of a gram of protein for every kilogram which we weigh (or about 0.36 grams of protein per pound that you weigh) (1). This recommendation includes a generous safety factor for most people. When we make a few adjustments to account for some plant proteins being digested somewhat differently from animal proteins and for the amino acid mix in some plant proteins, we arrive at a level of 1 gram of protein per kilogram body weight (0.45 grams of protein per pound that you weigh). Since vegans eat a variety of plant protein sources, somewhere between 0.8 and 1 gram of protein per kilogram would be a protein recommendation for vegans. If we do a few calculations we see that the protein recommendation for vegans amounts to close to 10% of calories coming from protein [For example, a 79 kg vegan male aged 25 to 50 years. His RDA for calories is 2900 calories per day. His protein needs might be as high as 79 kg x 1 gram/kg = 79 grams of protein. 79 grams of protein x 4 calories/gram of protein = 316 calories from protein per day. 316 calories from protein divided by 2900 calories = 10.1% of calories from protein]. If we look at what vegans are eating, we find that between 10-12% of calories come from protein (3). This contrasts with the protein intake of non-vegetarians which is close to 15-17% of calories.

So, in the US it appears that vegan diets are commonly lower in protein than standard American diets. Remember, though, with protein, more (than the RDA) is not necessarily better. There do not appear to be health advantages to consuming a high protein diet. Diets which are high in protein may even increase the risk of osteoporosis (4) and kidney disease (5).

Written by Reed Mangels, Ph.D., R.D.

Hindu Festival of Chariots

When the holy Indian city of Puri hosts the annual Rath Yatra, or Festival of Chariots, more than a million people come to celebrate.

The large crowds add to the jubilant atmosphere, but the throngs of devotees mean most don't get to ride the floats or pull the revered chariot, which are the centerpieces of the festival.

On Sunday, the chariot festival came to the Bay area for the first time, giving many local Hindus their first opportunity to participate in the event.

Rath Yatra celebrates the family of Krishna and the journey of Krishna from the forests to the hearts of the people. The highlight of the celebration is the procession of the chariot, which is pulled through the streets by devotees.

Along with a chariot, Tampa's festival included three floats representing the spiritual aspects of Hinduism. The crowd, which organizers put at about 1,500 people, made offerings of fruit, flowers and incense before the procession began, while children danced and sang in front of the chariot.

The procession began at Curtis Hixon Park, along the Hillsborough River, and weaved through downtown and the University of Tampa campus before completing its 2-mile route.

One of the floats carried 15 dancers from Geeta Raaj's Nritya Academy of Dance, who performed traditional Indian dances that emphasized spirituality. Raaj praised the local Hindu community's commitment to hosting a local festival, which gave her students an opportunity to participate in something they had only heard of from their parents and grandparents.

"For us, it's a golden opportunity to have the chance to pull a chariot," Raaj said. "Very few get to pull it. Here, we are very few and very blessed."

After the procession, the crowd gathered back at the park for cultural programs that included music, food and displays on Hindu beliefs such as reincarnation and the value of a vegetarian diet.

Hindus aspire to make the pilgrimage to Puri for Rath Yatra at least once in their life. Similar festivals are held throughout the world, including in many U.S. cities. Bringing the festival to Tampa was important, organizer Bhadra Das said, because it helps keep Hindu traditions alive locally.

"The younger Indian generation can see that this is their tradition and they can continue it," he said.

However, Raaj said it is equally important to recognize that the local Hindu community comprises not only Indians, but also other Asians, Europeans and converts from other religions. Events such as Rath Yatra give the diverse community an opportunity to come together, he said.

"This is for everyone because the Lord is one and the Lord is for everyone."

Source : TBO.com

Chinese mustard cabbage with mushroom recipe

Chinese mustard cabbage with mushroom recipe in Thai called Phak Guang Tong Pad Hed. This manu has benefit for health because low fat and has vitamins.

Ingredients:

* 200 gram Chinese mustard cabbage
* 100 gram Rice straw mushrooms
* 1 tsp. Sugar
* 2 tbsp. Light Soy sauce
* 1 tsp. sesame oil
* 3 tbsp. oil

Preparation:

* Wash the mustard cabbage well and cut in 5 cm lengths. Scald and set aside.
* Clean and wash the mushrooms and cut in half.
* Heat oil in a wok.
* Add mushrooms and fry until nearly done, then add the mustard cabbage.
* Add sugar, light soy sauce and sesame oil and stir until evenly mixed.
* Serve the Phak Guang Tong Pad Hed warm.

Source : Thai vegetarian Cuisine

Vegetarian Diets Lower In Fat

Some people choose vegetarian diets, of which there are several varieties:
* Vegan, or total vegetarian: eat only foods of plant origin - fruits, vegetables, grains, seeds and nuts
* Lactovegetarian: eat plant foods plus cheese and other dairy products
* Ovo-lactovegetarian: OK to eat the above plus eggs
* Semi-vegetarians: eat chicken and fish with plant foods, dairy products and eggs; only red meat is excluded

Picture From: Chinadaily

The American Dietetic Association points out that vegetarian diets that are low in animal products are also lower in total fat, saturated fat and cholesterol - components that are associated with increased risk of heart disease, high blood pressure, diabetes and obesity. The Association believes that vegetarian diets are healthful and nutritionally adequate when appropriately planned. They recommend these nutrients in a vegetarian diet:

* Protein - You can get sufficient protein from plants; sources should be varied.
* You can get essential and non-essential amino acids from whole grains, legumes, vegetables, seeds and nuts.
* Soy protein is equal to animal protein.
* Be sure to get enough iron, vitamin B-12, vitamin D, and zinc - nutrients that are common in animal products. Take a supplement if needed.

Source: American Heart Association. Vegetarian diets

Thai vegetarian cooking (ingredients)

Rice (Khao Jao): There are many different varieties of rice. We recommend Thai Jasmine rice. It has a flavor and aroma similar to that of roasted popcorn or nuts, and a soft, moist texture that clings together. In the north eastern part of Thailand Glutinous rice (khao niaow), better known as sticky rice, is the most popular. When cooked, this rice loses its shape and is very glutinous.

Palm Sugar (Nam Tarn): In the old days this type of sugar was made from the sap of sugar palms (palmyra), but nowadays it's usually made from the sap of coconut trees and is there fore sometimes called coconut sugar.

Tofu (Tao Hu): By many Thai cooks it's dictionary-translated to just "bean curd(s)". Tofu comes in yellow or white blocks and strongly resemble cheese in more than way. The white tofu (tao hu khao chaniton) is usually called Soft (or Silken) Tofu and is predominately used in soups or for raw consumption, while the yellow tofu (tao hu leuang) is called Firm Tofu and is salty. It can be baked, boiled, broiled, grilled, or fried.

Soy sauces (Si Iu): In vegetarian cooking we use both light soy sauce (si iu khao), which is mostly used as a substitute for fish sauce in non-vegetarian dishes, as well as dark soy sauce (si iu dam), which can be used to add color to certain dishes or as a dipping sauce.

Soy Bean paste (Tao Jiao Nam): a mixture of fermented soybeans and flour.

Chillies (Phrik): there are many different types of chillies available. The bird chillies (Phrik Khi Nu): seem to be most popular in Thai cooking. They are the least hot when they are green and most hot after they have changed to a dark red. Spur chilli (phrik chi fa): These become red, orange, or yellow when ripe and are extreemly hot. Sun dried Chillies (Phrik Heang) can give the true hot lover even an extra kick.

Garlic (Krathiam):The Thai garlic is somewaht smaller than it's cousin from other territories, but both are used in the Thai kitchen. The Thai garlic is more fragrant and, according to some, more hot and spicy than the regular garlic. It's cloves are smaller, which makes it less important to slice them before use.

Shallots (Hom Lek or Hom Deang): The small red unions that are especially popular in many of the E-sarn dishes.

Kaffir Lime (Ma Krut): Best described as wrinkled limes. Both the fruit itself, as well as the leaves are used in the Thai cooking.

Coriander Plant (Phak Chi): popular for flavouring, but best known as a garnish.

Lemon grass (Ta khrai): the stems of this grass are used in cookery.

Holy Basil (Kaprao): There are two types of holy basil, light and dark (purple). The dark type is fragrant when heated. Light holy basil is not used much except in spicy salads because they are not so fragrant.

Sweet basil (Maenglak): is a light green plant with tangy taste.

Mint leaves (Saranae): Thai mint leaves, are round, not thick, hairless, and slightly wavy.

Galangal (Kha): The galangals are ginger-like spices. They are larger and rounder than ginger and tastes also milder.

Mushrooms (Het): There are too many types of mushrooms to list here, but the most commonly know are: the Rice Straw Mushroom (Het Fang), the Angel Mushroom (Het Nang Fa) and the Oyster Mushroom (Het nang lom). Most of these mushroom are interchangable.

Shii Take Mushrooms (Het Hom): In a class of it's own, these mushrooms are widely available in dried form, but taste better when fresh. Shiitake mushrooms grow on dead hardwood trees in a warm, moist environment.

Ear mushroom or Jelly mushroom (Het Hu Nu): It is called "cloud ear" because its appearance resembles an ear and is in a dark greyish brown.

Coconut Milk (Ka Thi): These days the coconut milk comes in convienently small cartons or cans, but some people prefer to make their own by first scraping the meat from a Coconut (Ma Prao), mixing it with warm water and, after a few minutes, squeezing the soaked coconut meat to produce this milky substance. The milk from the first pressing is usually considered to be Coconut cream (Hua Ka-thi), while the juice from a second or third squeezing is the actual coconut milk.

Yard-Long Beans (Thua Fak Yao): These bean are consumed both fresh (with Som Tam) or cooked and taste best when they are young and slender.

Kidney Beans (Thua Dang Luang): Marroon Red beans with full-bodied flavor.

Papaya (Marakor): While actually a fruit, mostly used as a vegetable when it is still green and unripe. Most famed as the base ingredient of the regular Som Tam.

Wax gourd (Fuk Khiao): a Light green vegetable that is mostly used in soups.

Sponge gourd (Buap Liam): also known as Chinese okra. It's quite distinctive because of it's ridges.

Eggplant (Makheua): Several types are found in Thailand, ranging in size from that of a ping-pong ball down to that of a marble and in color from green and white to yellow.

Water Spinach (Phak bung): The top of these vegetables are eaten fresh, fried or cooked. The stems are sometimes used in Noodlesoups.

Source from : Vegetarian Thai Cuisine

Diet Planning

The fact that more than 20% of the United States adult population is obese presents a major public health concern. However, the failure to follow through and maintain weight loss on their own, after termination of counselling, makes the long-term success of weight loss programs difficult to achieve.

Health professionals often assume that patients will dutifully comply with recommendations simply because they are urged to do so. The magnitude of noncompliance has been well documented. Adherence to dietary programs is thought to be poorer than to medication regimens. [Glanz, K.: Dietitians' effectiveness and patient compliance with dietary regimens. JADA 84:444, 1984.] Dietary regimens are often restrictive, require changes in life-style and behaviours, interfere with family habits and customs, and are of long duration.

Weight control methods are considered a success if weight loss is maintained without expense to overall health. A goal of any successful weight reduction program is to promote permanent life-style changes. The physical and psychological consequences of repeated weight fluctuations may be more harmful than maintaining some degree of overweight. [Rock, C.L., & Coulston, A.M.: Weight control approaches: A review by the California Dietetic Association. JADA 86:44, 1988] The ultimate goal of all weight loss programs is to reduce nutritional risk factors associated with chronic diseases by increasing consumer awareness of healthy food choices.

In 1992 over 49 million people were dieting. The National Council Against Fraud estimates that quackery costs consumers between $25 billion and $50 billion a year - and nutrition fraud is the most common type. [Legislative Highlights, Journal of the American Dietetic Association. Page 648 - 650. May 1990]

Therefore to identify a quality weight loss program, and not to be misled by a "fad diet", the following indicators must be considered:

* A variety of foods. Weight control programs should be individualized to fit people's life-styles and food preferences. Individualization diminishes feelings of deprivation, which lead to discouragement, bingeing, and rebound weight gain - all hallmarks of the yo-yo diet syndrome.
* Enough calories to maintain good health. Consuming less than 1200 kcal a day may result in loss of muscle instead of fat and may compromise nutritional status as a result of deficient nutrient intakes.
* Realistic weight loss goals. To lose body fat and not just water, a maximum weight loss of 2 pounds per week is advised.
* Regular exercise. Especially as we age, exercise can be the key to weight loss and maintenance of a desirable weight.
* Behaviour modification. Registered dietitians counsel people to keep lost weight off by helping them alter their eating behavior and responses to foods for the rest of their lives.

Unfortunately, a current trend toward the view that a single food is either a panacea or a poison is being gradually adopted by major health associations. This "good food/bad food" dichotomy ignores the consensus among nutritionists that all foods can be compatible with health when used in moderation as part of a balanced, varied diet.

Over the past decade people have become obsessed with the nutritional value of the food they eat. Time and again, nutrition ranks high among consumer concerns, along with food safety, convenience, quality, and value. In the United States sales in the "healthy foods" category accounted for $65 billion in 1985, but are expected to reach $98 billion by 1995.

Consumers are asking for specific information about which foods and, in particular, which brands of packaged foods to choose from when they eat or purchase foods. For example the broad guideline to avoid to much fat, saturated fat and cholesterol require specific behaviour implementations that include:

* Eat more fresh fruits and vegetables, whole grain breads and cereals, potatoes, rice noodles, dried beans, peas, and lentils.
* Choose low fat dairy products, including skim, 1%, and 2% milk, low-fat cheeses, and low-fat yogurt.
* Choose lean meats, fish, chicken and turkey.

Very Low Calorie Weight Loss Diets (VLCD)

It is the position of the American Dietetic Association that while VLCD's promote rapid weight loss and may be beneficial for certain individuals, such diets have health risks and should be undertaken only with the supervision of a multidisciplinary health team with monitoring by a physician and nutrition counselling by a registered dietitian.

Side effects that have been associated with VLCD's are cold intolerance, fatigue, light-headedness, nervousness, euphoria, constipation or diarrhoea, dry skin, thinning of hair, anaemia, and menstrual irregularities.
Low body weight and Weight Loss

Excessive concern about weight may cause or lead to such unhealthy behaviors as excessive exercise, self-induced vomiting, and the abuse of laxatives or other medications. These practices may only worsen the concern about weight. Excessive exercise may also affect hormone production, increase the loss of calcium from the bones, and increase the risk of fractures.

Low body weight and rapid unintentional weight loss are highly predictive of mortality, especially in the elderly population. Weight loss is frequently reported in elderly patients.

Acute and chronic diseases are leading causes of involuntary weight loss. Whereas physical disease probably accounts for a majority of cases of involuntary weight loss, psychiatric disorders such as dementia and depression also may result in severe nutritional deficiencies.

Energy requirements decrease because of the lower basal metabolic rate and reduced physical activity. These low energy requirements make it more difficult for the elderly to obtain adequate amounts of required nutrients. Health care professionals must monitor body weight in elderly persons and carefully evaluate any cases of rapid, unintentional weight loss to prevent further deterioration of health status. [Low body weight and weight loss in the aged. JADA 90:1697-1706, 1990]

Weight loss generally consists of both lean body mass and body fat. Contributions of lean body mass and fat to total weight loss is a function of body fat content. Excessive loss of lean body mass will result in skeletal and cardiac muscle wasting and loss of visceral protein. Because lean body mass declines with age, elderly individuals who are at average or slightly above average weight may be better able to tolerate weight loss that occurs with aging or disease than underweight individuals.

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