Jack Norris - Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet
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- Book:Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet
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Review ***Publishers Weekly, *5/30/11** Armed with this compendium and a vegan cookbook, novices will make an easy, healthy transition to meat, egg and dairy-free meals, while practicing vegans can use it as a guide to the best food choices. ***Curled Up With a Good Book ***Whether youve been enjoying a plant-based diet for years or are just starting on the adventure, Norris and Messina will prove to be outstanding mentors. Even if you dont plan to eliminate meat and animal products completely, theres valuable information here about incorporating foods that help you fight disease, build the immune system, and feel better in general. *Vegan for Life* is one of those books that youll pull off the shelf for inspiration and consultation time after time. ***Reno****** Gazette-Journal, *7/13/11** Simply amazingDisplaces *Becoming Vegan* as the definitive vegan nutrition book. **JL Goes Vegan (blog),7/14/11** *Vegan for Life* is comprehensive in its use of research (and the authors explain how and why and which research they use) and its laid out so simply that me, a non-researcher, totally gets it If youre a new vegan, or a vegan who might be buying into the hype that a vegan diet is not sustainable, read this book. If youre a vegan who wants a quick resource at your fingertips or the perfect book to hand over to your vegan-curious family member or friend read this book. * * * Library Journal*, 7/15/11** This book explains everything one needs to know about going vegan. Comprehensive and succinct, it is a must-have for nutritionists and anyone contemplating a vegan diet. **AllVoices.com, 7/19/11** Nutritionists Jack Norris, RD, and Virginia Messina, MPH, RD, fully explain what a vegan diet is, and how to avoid deficiencies of such important nutrients as protein, calcium, and iron. For those considering a vegan lifestyle but afraid that the diet wont keep them healthy, Norris and Messina have the answers The advice is easy to follow, and can result in a longer, healthier life. **Bookviews, August 2011 **For those who, for whatever reason, intend to become vegans, this book will be helpful. **InfoDad.com, 8/4/11 **An effective primer for those just starting to live as vegans and those interested in trying the vegan lifestyle but uncertain about its potential benefits. ***Tucson Citizen, *8/8/11 **Delicious nutrient-dense menus. **Vegansaurus.com, 8/11/11 **AwesomeA common-sense guide to eating a healthy and varied plant-based dietIf you are vegan or vegetarian, you should getand read!*Vegan for Life*. **NorthwestHerbivore.com, 8/13/11** Its a quick, easy, informative read. **OurHenHouse.org,** **8/15/11 **A densely-packed treasure chest of nutritional information for vegans and those who feed them. ***VegNews*, September/October 2011** Packed with science yet never boring, Norris and Messinaboth long-time vegans themselvesput their wealth of knowledge at your fingertips while putting to rest any nutritional issues that concern those aspiring to a plant based-dietNo vegan myth goes unbusted*Vegan for Life* is a complete reference guide that deserves a spot in your library or kitchen. **Texas**** Kitchen (blog), 8/21/11** *Vegan for Life* is full of helpful charts that show specific nutrients found in numerous fruits, nuts and vegetables. I love how easy this makes it to be sure you are getting the proper nutrition in your Vegan lifestyle. **Run Vegan (blog), 8/25/11 **A book that is both so encouraging and so incredibly necessary right now. **Veggie Voyeur, 9/1/11 ***Vegan for Life* makes going vegan doable. I would definitely recommend this book to vegans, the vegan-curious, and those living with vegan family members. **Lone Star Plate, 9/9/11 **Beyond setting straight some outdated nutrition information, the book will put to rest most nutrition worries you might have. ** Cooking the Vegan Books, 8/13/11 **Whether youre considering veganism or youre an old hand, *Vegan for Life* is a book that you wont want to be without. ***Midwest****** Book Review*, September 2011 **Any general lending library catering to vegetarians needs this introductory guide. **SavvyVegetarian.com** Norris and Messina have the knowledge, understanding, and experience to tell it like it is about vegan diet. And they do...Im telling you now! Read This Book! ***San Francisco Book Review*, 10/3/11 **Clearly written and easy to understand, this book is a must for both long-term vegans and those just considering such a path. ***Vegetarian Journal*, Vol. 30, Issue 4 ** Jack Norris and Ginny Messina have produced a highly readable, information-packed book about vegan nutritionI highly recommend *Vegan for Life*for new vegans, established vegans, people curious about vegan dietsIts essential reading! * * * Taste for Life, *October issue** With this resource, readers learn how to make the transition to a plant-based diet while still getting the nutrition they need. ** Green Vegan Living blog, 10/9/11** I suggest you read this if you are already a vegan or are contemplating transitioning to a vegan diet. The information is too valuable to pass up. ** Going-Vegan.net, 10/9/11** This book offers a great deal of information and practical suggestions for maintaining a healthy vegan diet. **Vegan Things I Like (blog), 10/13/11** It is just well researched, useful information that all vegans need to know to maintain good health and is written in an easy to understand way, filled with tables and great references. ***Quick & Easy *magazine*, *October 2011 **Never before have I ever come across such an excellent, factual bookThis book would be great for anyone. I think it would be wonderful for new vegans to start them on the right path. It would also be a great gift to any family members of a vegan who have questions (I know my mother did when I started). It should also be required reading for any longtime vegan, like myself, to make sure that you are getting the most of our dietGet this book. Seriously 5 Stars. **VegKitchen.com, 11/10/11 **If youre a new vegan, or a vegan who might be buying into the hype that a vegan diet is not sustainable, read this book. If youre a vegan who wants a quick resource at your fingertips or the perfect book to hand over to your vegan-curious family member or friend read this book. **Vegan for the Win!, 10/28/11** Jack and Virginia know their stuff. ***The Vegetarian, *****Winter 2011 **Registered dieticians and longtime vegans, Jack Norris and Virginia Messina, debunk some of the most persistent myths about vegan nutrition and provide essential information about getting enough calcium, protein and finding the best supplements*Vegan for Life* is the guide for aspiring and veteran vegans alike, complete with an easy-to-use- food chart, tasty substitutes, sample menus and expansive resources. * * * * **VegNews****, *12/19/11** One of the ten best vegan books of 2011*Vegan for Life* is a book you will keep for life, and if you follow the advice of RDs Norris and Messina, chances are it will be a long one. **Examiner.com, 12/23/11** No matter what category you find yourself in, if you are looking for a soup-to-nuts template, bible, road-map, or crystal ball guide to the whys and where-fore of veganism, then *Vegan For Life* is a must-read*Vegan for Life* is one of the most thorough resources for all things vegan on the marketIt covers everything about veganism, from Top Ten Myths about Vegan Diets to entire diet nutritional profiles, How to Meet Protein Needs, sample vegan food choice menus, and the importance of inter-relationships between various vitamins and minerals and the food combinations that elicit their greatest nutritional and dietary benefitsBecause it leaves no stone unturned, *Vegan for Life* is an incredible resource that experienced vegan deacons or new vegans still using their vegan training wheels should keep close at hand, and share with vegan curious family and friends. **Vegan.com, 1/1/12** The most authoritative vegan nutrition book on the planet. **FredericPatenaude.com, 12/28/11** The nutritional information is top-notchA must read for all vegans.
Jack Norris: author's other books
Who wrote Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet? Find out the surname, the name of the author of the book and a list of all author's works by series.
Niko Rittenau
Bridgett Tulloh
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Table of Contents
PRAISE FORVEGAN FOR LIFE
The vegan revolution is upon us! Vegan for Life is an essential handbook for understanding all of the ins and outs of this increasingly popular lifestyle choice.
Mark Reinfeld, coauthor of The 30-Minute Vegan, The 30-Minute Vegans Taste of the East, The Idiots Guide to Eating Raw, and Vegan Fusion World Cuisine
In a clear and concise manner, vegan nutritionists Jack and Virginia spell out what it really means to be healthy. Reading this well presented, fact-based book about your well-being and the well-being of our planet, youll be equipped with all the necessary tools to achieve your own personal best in health.
Robert Cheeke, best-selling author of Vegan Bodybuilding & Fitness
Vegan For Life shows not only the adequacy and benefits of a vegan diet, but the steps to make the transition and do it right! Its the book I recommend to all of my clients.
Matt Ruscigno, MPH, RD
To all farmed animals,
and to those who work to end their suffering.
and to those who work to end their suffering.
INTRODUCTION
Going Vegan for Life
A vegan diet is the worlds most simple solution to a host of complex problems.
For almost all of human history, people ate whatever they could get their hands on; availability, habit, and taste preferences were the factors that drove food choices. That changed a mere century or so ago, when the new science of nutrition revealed that food was more than just something to eatit was part of an approach to optimal health.
But in the past few decades, weve come to understand that what we eat has more far-reaching effects. Not just on our health but on the lives of the animals who share this planet with us and on the very future of the planet itself. Our current food system supports a growing health crisis in America, a worrisome loss of global resources, and some of the worst cruelty to animals imaginable. Today, there are a lot of good reasons to embrace a vegan diet.
Going vegan is easy and fun. But without a doubt, there is a little bit of a learning curve. Thats why we wrote this bookto provide both newcomers and more seasoned vegans with solid information that will keep your diet healthy and practical.
As dietitians and animal advocates, we are unapologetically provegan, and we want to help as many people as possible take steps toward an animal-free diet. That means that we want you to have the best nutrition advice possible, because a vegan diet isnt a realistic choice if you arent meeting your nutrient needs or eating in a way that supports optimal health. Well give you all of the basic nutrition informationthe absolutely essential facts that you need to safeguard your health while moving toward a vegan diet. Weve also provided plenty of practical tips and tools to make the transition easy.
For those who are new to veganism, we hope the information in this book will reassure you that a vegan diet is safe and healthy. But we think that longtime vegans will find plenty of useful information here as well. Were going to sort through myths that have caused some vegans to make less-than-optimal food choices and give you ideas on how to make your vegan diet even healthier.
And if you are just dipping your toe in the water, thats fine. Use the information here to start a transition, because even reducing the amounts of animal foods in your diet makes a big difference.
GOING VEGAN IS EASIER THAN EVER
Veganism may seem like something new and unusual, but its a concept that has been around for awhile. In 1944, just after the end of World War II, a small group of British vegetarians added the word vegan to our language. It was derived from the first three and last two letters of the word vegetarian because, they said, Veganism starts with vegetarianism and carries it through to its logical conclusion.
It was not an easy time to be a vegan, especially in England. Postwar food shortages made any kind of special diet difficult. The science of nutrition was young, and some nutrients of specific concern to vegans hadnt even been identified yet. Nobody had ever heard of veganism, so it stands to reason that resources like cookbooks were nonexistent.
The change were seeing sixty-five years later would have astounded those early pioneers. In fact, they astound some of us who have been vegan for a mere twenty years. Not only do we have hundreds of vegan cookbooks, but we also have cookbooks devoted to vegan baking, holiday celebrations, meals for kids, and backyard barbecues. Nearly every grocery store in America carries soymilk, veggie hotdogs, and dairy-free ice cream. And if you cant find what you want in your local market, there are online vegan grocery stores to fill almost every need.
All of these changes conspire to make vegan eating easier and more appealing than you may have ever imagined. Vegans still eat beans and rice, but they also eat pasta with artichoke pesto, tempeh roasted in apricot barbecue sauce, hot fudge sundaes, and veggie cheeseburgers. With better food, more information, and a growing appreciation of the health benefits of plant foods, the world is becoming more vegan friendly.
WHY VEGAN?
Since 1950, profound changes have taken place on farms, driven by efforts to cut costs and produce cheap meat, milk, and eggs. The changes have given birth to factory farms, where animals are crammed into sheds and cages with virtually no room to move. Modern farming ignores the basic instinctual needs and welfare of individual animals. Many die before they ever make it to the slaughterhouse from disease or injury or because they couldnt access food or water. Conditions at slaughterhouses are deplorable and cruel as well. Todays farm is less likely to be a friendly family enterprise and more likely to be a factory where efficiency takes precedence over respectful treatment of animals. The plain and simpleand uncomfortablefact is that production of animal foods (even dairy and eggs) contributes to animal suffering.
Thanks to the work of animal-rights organizations, more people are becoming aware of these abuses. One answer for many has been to seek out foods from animals who were raised more humanely. Many products that boast humanely produced type labels come from animals who lived under somewhat better circumstances, but often the differences are negligible. And all of these animals usually go to the same slaughterhouses. Likewise, the term organic doesnt translate to humanely produced. A large percentage of organic animal foods come from animals who were raised on factory farms.
Any truly meaningful welfare improvements can take place only on very small farms where every phase of the animals life (and death) is monitored. But thats a costly and inefficient way to produce animal foods. Even if people could afford them, there isnt enough land for farms of this type to feed the American population.
In Chapter 16, well look at these issues in more depth. Its not easy to read about the lives of these animals, but if you are wondering whether a vegan diet is the right choice for you, we think that the information will provide some perspectives on food choices. Whether you are concerned about the suffering of factory-farmed animals or embrace the belief that animals should never be used by humans, a vegan diet is an effective and meaningful way to put these beliefs into practice.
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