Tuesday, April 19, 2011

Going Vegan?

No meat, no poultry, no eggs, no fish, no dairy, no animal products of any kind.  For some, a vegan diet is unimaginable; for others it is a path to good health.
You may like the idea of a Meatless Monday or a No-Face Friday, taking one day out of every week to skip meat and eat only plant foods, no food from anything that ever had eyes, ears or a nose. But could you give up bacon and eggs, grilled chicken, teriyaki beef and ice cream for the rest of your life? Should you?
The American Dietetic Association (ADA) says that a vegan diet is healthful, and may even provide benefits in the prevention and treatment of some diseases, as long as it is well designed to include all the nutrients you need, in the amounts you need. A healthful vegetarian diet is low in saturated fat and cholesterol and includes plenty of fruits, vegetables, whole grains, nuts, soy foods, fiber and other substances found only in plant foods. Overall, vegetarians have lower blood pressure and lower blood levels of LDL or "bad" cholesterol. Your risk of developing chronic diseases such as type 2 diabetes, hypertension, ischemic heart disease and cancer may be lower if you follow a well-planned vegan diet.
A vegan diet could be short on nutrients normally found in much higher amounts or only in animal products, such as protein, omega-3 fatty acids, iron, zinc, calcium, vitamin D, iodine and vitamin B-12. But it doesn't have to. As long as you eat a wide variety of foods over the course of each day, you will most likely get all the amino acids you need to provide your body with building blocks for making protein. Although fish oils are thought to be a better source, crushed flaxseeds and flaxseed oil also give your body the materials it needs to make omega-3 fatty acids With so many fortified foods on the market, however, there is little risk of a vitamin or mineral deficiency on a vegan diet. Breakfast cereals, bread spreads, fruit juices, pasta and soy products have added B vitamins, vitamin D, calcium, iron, zinc and other essential minerals. If you eat a lot of commercial food products that are enriched or fortified with vitamins and minerals, along with a wide variety of whole foods that are naturally rich in essential nutrients, you may never need to take a supplement.
A plant-based diet is also healthy for the planet. Large-scale industrial farms that raise most livestock today emit toxins into the air, directly from animal waste products and from the processing of meat for human consumption. Because growing and processing plant foods has minimal effect on air quality, a vegan diet is considered the most energy efficient type of diet humans can consume and, of all types of diets, contributes the least to the "greenhouse effect," according to researchers at the University of Chicago.
Sources:
Craig,Winston et al., Position of the American Dietetic Association: Vegetarian Diets. Journal of the American Dietetic Association; July 2009; 109(7) Web. 10 Mar 2011.
http://www.eatright.org/about/content.aspx?id=8357
 (PDF)
The University of Chicago News Office: Study-Vegan Diets Healthier for the Planet. 8 Jul 2009. Web. 10 Mar 2011.
http://www-news.uchicago.edu/releases/06/060413.diet.shtml

(written by Susan McQuillan) 

Eat veggies to get a Tan?

By now you should have heard about the dangers of tanning booths—skin cancer and eye damage, to name just two. But here's something to try, and its healthy!
According to the Journal Evolution and Human Behavior, munching on carrots and tomatoes is the best way to get your skin looking sun-kissed. Other skin-friendly vegetables include leafy greens such as spinach, and organically grown produce since these churn out higher levels of antioxidants.
According to Ian Stephen from the School of Psychology, University of Nottingham, Malaysia Campus,, "Most people think the best way to improve skin color is to get a suntan, but our research shows that eating lots of fruit and vegetables is actually more effective."
This is because of a substance found in vegetables called carotenoids. It's an antioxidant that helps soak up damaging compounds produced by the stresses and strains of everyday life. Carotenoids are also responsible for the red coloring found in certain fruits and vegetables. An added benefit is that it promotes the immune and reproductive system.
Dermatologist Amy Wechsler, MD also notes that vegetables are rich in vitamins, minerals, and also phytochemicals, which is a protective plant substance that may benefit humans as well. Additionally, a diet rich in fruits and vegetables can help replenish your natural antioxidant stores, protect sun-exposed skin, ward off wrinkles, and even cut your risk of skin cancer. The abundance of vitamin C in these foods is also beneficial in the production of collagen. Vitamin C is also an anti-aging agent and minimizes skin thinning and dryness.
If loading up up on veggies feels a bit intimidating, try increasing your intake gradually. In the meantime, opt for sunless tanning products- most do-it-yourself tanners contain a nontoxic sugar called dihydroxyacetone. This way, get the even, glowing skin you want without putting your health in harm's way.

(This article was written by Elizabeth Sanchez)