Vegan Lunch Box – Book of the Week

130 Amazing, Animal-Free Lunches Kids and Grown-Ups Will Love!

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If you think vegan lunchtime means peanut butter and jelly day after day, think again! Based on the wildly popular blog of the same name, Vegan Lunch Box offers an amazing array of meat-free, egg-free, and dairy-free meals and snacks. All the recipes are organized into menus to help parents pack quick, nutritious, and irresistible vegan lunches. Ideal for everyday and special occasions, Vegan Lunch Box features tips for feeding even the most finicky kids. It includes handy allergen-free indexes identifying wheat-free, gluten-free, soy-free, and nut-free recipes, and product recommendations that make shopping a breeze.

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Garlic and Greens Soup

– Colleen Patrick-Goudreau demonstrates a delicious and nutritious Garlic and Greens Soup.

http://www.compassionatecooks.com

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Three Health Advantages Of A Vegetarian Diet

healthyheart-cardiococktail-fullWhile many people lament the nutritional disadvantages of a poorly planned vegetarian diet, few stress the  health advantages of adopting a vegetarian or vegan diet.  In this article, I will cover the major three nutritional advantages of becoming a vegetarian.

The first major advantage of a vegetarian diet is increased heart health. Vegetarians, on average, consume more nuts (often as a supplemental form of protein). Nuts contain “good” fats, such as omega-3 and omega-6. This promotes good heart health by reducing “bad” cholesterol and unclogging arteries.
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The Difference Between Vegan & Vegetarian

If you recently started reading about vegetarian diets, you have probably read all sorts of  strange vegetarian terms and categories like “vegan,”  “ovo-lacto vegetarian,” and “semi-vegetarian.” You probably wondered what the big deal was.  Afterall, what is so conceptually tough about not eating meat?

And you were right!

The distinctions between these sub-categories of vegetarian are actually small, but each is very important to members who belong to the groups. For them, these  distinctions aren’t arbitrary lines; they are important dietary or ethical decisions.

Let’s take a look at some of these groups:

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The Top Five Nutrients Vegetarians Lack

images1Both vegetarian and non-vegetarian diets have advantages. Vegetarian diets tend to be rich in antioxidants, certain vitamins, and healthy fats. Non-vegetarian diets, by contrast, tend to contain more protein, iron, zinc, calcium, and vitamin B-12.

If you already decided to adopt a vegetarian diet, it is essential you learn how to increase your intake and absorption of these nutrients to avoid short-term and long-term health complications.

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Eating A Healthful Vegetarian Diet

vegetarian dietMany people start vegetarian and vegan diets without devoting an adequate amount of time to nutritional research and meal planning. As a result, considerable amounts of people who start vegetarian diets do not last for more than 1-2 months.

Many dieters who fail to carefully research and plan complain that they lack energy – and often experience a significant loss in muscle mass. Others observe a number of other more peripheral problems that come with a poorly planned vegetarian diet.

The first group–the groups that most failed dieters fall into–is actually experiencing a form of protein-energy malnutrition (PEM). PEM emerges when a person fails to consume enough protein, leading to muscle loss – and subsequently feelings of weakness that are often accompanied by head and muscle aches.

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Why Vegans Don’t Eat Eggs

250px-white_chicken_egg_squareAs a prospective vegan, you may be wondering exactly why vegans make the dietary choices they make. And you may also be hesitant to adopt these choices until you yourself understand and accept them.

Many vegetarians who do consume eggs opt for “free range” eggs over normal–or “battery”–eggs. This is usually out of ethical concern for the treatment of egg-laying hens.

Vegans, by contrast, do not consume eggs normally and generally oppose the institution altogether. They argue that purchasing “battery hen” eggs supports an institution that cages up to nine birds together, debeaks them, and forces them to continually lay eggs until they are calcium-depleted and on the verge of death–at which point, they are slaughtered. Read the rest of this entry »

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