The Rise of the Power Vegan, 6 page revolutionary, lucid, thorough article in Men's Journal, Kevin Gray: Rich Murray 2010.09.13

[Rich Murray]

The Rise of the Power Vegan, 6 page revolutionary, lucid, thorough article in Men's Journal, Kevin Gray: Rich Murray 2010.09.13
http://rmforall.blogspot.com/2010_09_01_archive.htm
Monday, September 13, 2010
[ at the end of each long post, click on Older Posts ]
http://groups.yahoo.com/group/aspartameNM/message/1610
[ you may have to Copy and Paste URLs into your browser ]
_______________________________________________


page 12 Contributors
Kevin Gray
This month's story about eating animal-free was a change of pace for Gray,
whose regular beats have him traveling the world:
He's interviewed the president of Congo and right-wing paramilitaries
accused of murdering banana workers in Columbia, and motorcycled across
Mongolia.
But few stories have affected his life as much as this piece on
high-performing vegans.
"It's changed my whole diet, says the Brooklyn-based writer. "I now eat 80
percent vegan."

[ Three vegans give their daily diet:
Tony Gonzalez (football) -- build muscle
Scott Jurek (ultramarathoner) -- gain stamina
Biz Stone (Co-founder of Twitter) -- increase mental sharpness ]

http://www.mensjournal.com/in-the-october-2010-issue-michael-douglas

Most Popular Articles
#1. The Men's Journal Guide to Going Vegan

6 pages, 96-101, October, 2010

From Kevin Gray's "The Rise of the Power Vegan":

For years the gospel of the vegan convert centered on Teva wearers fighting
for animal rights or on righteous punks sticking it to their parents at the
dinner table.

It did not include $7-million-a-year freight trains like Atlanta Falcons
tight end Tony Gonzalez, hockey brawlers like former Montreal Canadiens
winger Georges Laraque, or seven-time Western States Endurance Run champ
Scott Jurek. But vegan athletes -- who eschew all animal products for a
plant-based diet -- and their vegetarian cousins, who may or may not eat
eggs and dairy, are challenging meat eaters on every field.

Even former heavyweight champ Mike Tyson ditched the burgers and went vegan
several months ago and, as a result, is looking a lot like the old
lean-and-mean Mike (except for that face tattoo, which is still just
bizarre).

No one is saying that eating vegan will make you stronger, but the rap that
you cannot build muscle or get enough protein for competitive strength
training, or have the stamina for endurance training, turns out to be a
myth.

Even more compelling, though, is new evidence that eating vegan can reduce
your risk of heart disease, diabetes, and cancer. "People can bulk up and
knock other people around with animal-based proteins -- that we know," says
T. Colin Campbell, a retired Cornell University professor and author of "The
China Study", which outlines the link between animal-based proteins and
disease. "But it comes at a cost. Your life span is much shorter. Cancer and
diabetes risk goes up. You pay a big price." In his 2005 bestseller,
Campbell says he first discovered a relationship between protein and cancer
while working in the Philippines, where children were getting liver cancer
because of high levels of animal protein in their diets. A study on rats
showed that those given a diet of 20 percent protein got the cancer. Those
given only 5 percent protein did not.

And it's not just athletes looking to shave time off their marathon bests or
add inches to their guns. Hard-charging Fortune 500 types, watching their
blood pressure spike every time stock prices dip, are equipping their corner
offices with raw-food Kind bars and enough locavore produce to choke a
rabbit.

Among them are social-networking wunderkind Biz Stone, the 36-year-old
co-founder of Twitter; real estate magnate Mort Zuckerman, who is worth some
$2 billion; and, perhaps less surprisingly, the co-CEO of Whole Foods, John
Mackey, who oversees a $6.3 billion empire with 55,000 employees < whom he
urges to eat green.

Mackey, who has been a vegetarian for 27 years and a vegan for seven,
recently set up a program to teach his employees and customers the benefits
of eating a plant-strong, nutrient-dense diet. "I feel satiated and
empowered, and have a sense of vitality that I haven't felt in years," he
says.

Interest in whole grains and health foods has, of course, skyrocketed in the
past decade, with a Whole Foods in every city. Even Burger King has a veggie
burger on its menu. Three percent of the U.S. adult population now calls
itself vegetarian, according to a 2009 Vegetarian Resource Group poll. (The
fact that there's a resource group counting leaf eaters says a lot in
itself.) That's some 9 million people, nearly quadruple what it was in 1994
when the VRG asked the same question. Of that population, around a third are
vegans and eat no dairy or eggs, and sometimes no honey.

Still, kicking the meat habit doesn't automatically make you healthy -- 
there are risks, especially if you're an athlete. Tony Gonzalez found that
out three weeks into his new diet. It was the spring of 2007, and he had
quit "eating flesh," as he likes to put it, after meeting a fellow passenger
on a flight who refused nearly all the food offered to him. The guy told him
about The China Study. Gonzalez had already suffered a bout of Bell's Palsy,
which temporarily paralyzed his face that year. He was convinced that the
NFL diet, which fattens players with burgers and ice cream, was slowly
killing him. Forty pages into the book, he was hooked.

But when he showed up for training, he found he had shed 10 pounds and
struggled to lift the 100-pound dumbbells that he used to throw around. "The
diet killed me," says Gonzalez, still visibly shaken. "There was no way I
could do this and play football, at least not the way I was doing it."

Read the full article in MJ's October issue.


http://www.mensjournal.com/category/food-drink

[ also 24 comments... ]

The Men's Journal Guide to Going Vegan
Posted By MJ On September 7, 2010 @ 1:39 pm In Food & Drink

All it takes is three weeks of eating vegan before you start to feel
positive effects. But it isn't easy changing lifelong eating habits. Here's
all you need to know at the grocery store and in the kitchen.

I. First, the Ground Rules

* Obviously red meat, poultry, and fish are all off the menu. But also no
eggs or dairy, which includes ice cream, cheese, butter, and even cream in
your morning coffee. Eggs and milk are also common ingredients in pastas and
bread. In fact, nearly all commercial baked goods have an ingredient that's
not vegan, so it's usually best to steer clear.

* You'll also need to start scouring labels for egg and milk derivatives
like casein or whey, two popular health-food protein sources. They're found
in a lot of snack bars, fitness foods, and, of course, protein powder
supplements.

* Don't forget multivitamins: Gelatin isn't vegan, so find pills with a
vegan coating, as listed on the label.


II. What to Expect

Week One:

Your entire body will feel lighter, as the meat built up in your gut is
literally forced out by the deluge of fiber from all the vegetables. You
will also feel less sluggish. "You start to come out of this fog that many
people have from eating heavy, fatty foods," says Susan Levin, the director
of nutrition education at the non-profit Physicians Committee for
Responsible Medicine. "When you give up dairy, you immediately breathe
easier." You'll also have to deal with cravings for things like cheese. Find
an appropriate substitute, like soy cheese. Your taste buds will adjust
within a week.

Week Two:

You will have noticeably increased energy, and you're likely to see some
slight weight loss, because your overall calorie intake has likely gone
down. "Not much weight loss," says Levin. "We don't want people dropping
weight like crazy." With increased energy, she says, you will find your
workouts getting better and, as pro athletes have noted, your recovery time
will become shorter. By the end of your second week, says vegan
ultramarathoner Scott Jurek, you won't feel as achy after your workouts.

With more energy, says Levin, comes a brighter mood and outlook. According
to a 2009 Arizona State University study, people who cut all meat from the
diets, including fish, showed less tension and stress.

Week Three:

"Enjoy everything you had in week two, but even more energy and probably a
final layer of weight loss," says Levin. But really, this week is where it
gets molecular. "If you were someone who was meticulous and into blood labs,
you'd actually see your blood sugars and cholesterol levels go down," says
Levin. "Your blood pressure will also fall as you're breathing better and
your arteries are clearing out."

III. Your New Shopping List

"Eating organic, whole foods does not have to be expensive," says Jurek.
"Put your dollars in fresh produce and bulk foods. The less packaged food
you eat, the more you will save, and the quality of your diet will increase.
And get out and explore your local farmers market."

**Protein:

These will ensure you get plenty of it.

* Firm tofu: It's easier to treat firm tofu like meat when cooking. It doesn't
break down as easily as soft tofu, which is mainly used in dips and
desserts.

* Tempeh: a great ground-meat substitute for tacos and bolognese sauce

* Beans: black or pinto -- no refried beans because of the lard

* Hemp or rice milk: better than soymilk, which is heavily processed

* Nuts: Nuts are a rich source of protein but often high in fat. However, it's
unsaturated fat, which may help lower cholesterol. Cashews are great for
snacks between meals and when cooking Asian dishes. Pine nuts are ideal for
salads.

* Almond butter: This is your peanut butter substitute. Use it for
sandwiches or on toast to add protein to your breakfast. We like Once Again,
found in most health-food stores; Nature's Promise, from Stop & Shop's
organic food line; and the Trader Joe's brand.

* Hemp or brown-rice protein: for your smoothies and to sprinkle on salads

**Vegetables and Fruits:

This is your new meat, not in terms of protein, but in terms of the real
centerpiece of your daily meals and snacks. So go to town. Below is a list
of particularly versatile options, some that pack more nutrients and
proteins per gram than any others.

* Broccoli: At thirty-three percent protein, broccoli fills you up and keeps
you full.

* Spinach: This is where you get your calcium now that you've given up milk.
It's also packed with antioxidants.

* Avocadoes: bursting with vitamins, 18 amino acids and omega-3 and -6 fatty
acids, which help lubricate joints and reduce inflammation

* Kale: This "superplant" is rich in phytochemicals sulforaphane and
indoles, which research suggests protects against cancer.

* Yams and sweet potatoes: staples of the vegan diet for their density and
carbs

* Leafy greens: any of the lettuces: romaine, arugula, and watercress, plus
bok choy, collard greens, and artichokes

* Tomatoes, cucumbers, and carrots: for salads, sandwiches, and snacking

* Blueberries, strawberries, and raspberries: for smoothies, snacks, and
breakfast cereals

**Grains, Seeds, and Cereals:

* Quinoa

* Brown rice

* Whole-wheat bread: preferably from a bakery

* Steel-cut oats: The inner parts of the oat kernel, much less processed
than rolled oats or old-fashioned oatmeal. Great for a hearty fall or winter
breakfast.

* Chia seeds: This new vegan fad food is the offspring of those claymate
Chia Pet sproutings. It was the main source of fuel for Aztec warriors and
has recently caught on with the health crowd, thanks to its superfood
qualities. Chia seeds are packed with protein, omega-3 and -6 fatty acids,
and soluble fiber, which helps stabilize blood-glucose levels. Bake them
into cookies or eat them by the handful.

* Granola: Some granola may contain eggs, honey, or other non-vegan
ingredients, so be careful.

* Whole grain-based cereals: like Kashi brand

**Vegan Energy Bars: Your best friends at the airport, long car rides, and
between office meetings. Here are some of the best.

* Vega bars: Triathlete Brendan Brazier concocted these himself. His entire
Vega food line is worth checking out.

* ProBar

* Kind Bar

* Raw Revolution

* 18 Rabbits

**Supplements: If you're superathletic and working on strength training, you
can build your daily protein intake by adding these to your shakes, cereals,
or salads.

* Hemp protein

* Brown-rice protein

**Ready-made meals: This is all cook-and-eat food. Have a few of these in
your fridge or freezer for those late work nights when you can't prepare
anything yourself.

* Field Roast: Its Celebration Roast is great for a large party or days of
leftovers.

* Gardein: Everything from meatless buffalo wings and ribs to "Chick'n
Scaloppini."

* Turtle Island Foods: Creator of the much-mocked holiday Tofurky, it also
makes Tofurky pizza.

IV. Your Meal Plan: Six Go-To Vegan Recipes

BREAKFAST

**Scott Jurek's Blueberry Ultra Power Smoothie

Ingredients:

1 banana, fresh or frozen
1/2 cup pre-soaked almonds (soak 1/4 cup almonds in water 3 to 4 hours or
overnight)
1 cup frozen or fresh blueberries
2 1/2 cups of water
3 tbsp Green Foods Vegan Protein Powder
6 dates or 2 to 3 tbsp natural sweetener
3 tbsp Udo's Oil DHA 3-6-9 Blend
2 tbsp raw maca powder
1/2 tsp sea salt
1/2 tsp vanilla extract or raw vanilla powder

Directions:

Blend all until smooth. (For an extra-hardy breakfast, eat with 6 to 8 oz
soy or coconut-milk yogurt, mixed with 2 tbsp hemp protein powder and one
banana.)

**Apple-Spice Oatmeal

Ingredients:

1/2 cup steel-cut oats
2 cups water
1/2 tsp salt
1/2 tsp cinnamon
1 large organic apple, coarsely chopped
1/4 tsp nutmeg, freshly grated
1/8 tsp ground cloves
1/4 cup of walnuts

Directions:

Put all ingredients in a medium-sized pot. Bring to a boil, and reduce heat
to very low. Cover and simmer for about 30 to 45 minutes, or until oats are
tender and water is mostly absorbed. Serve with sweetener of your choice
with a little freshly grated nutmeg on top.

LUNCH

**The Big Salad (with side of quinoa and/or lentils)

Ingredients/Directions:

*Salad:

3 cups dark leafy greens or raw lacinato/black kale
1 roma tomato
1/4 cucumber
1/2 carrot
1/4 cup pumpkin seeds

*Dressing:

1 tbsp olive oil
1 tbsp balsamic vinegar, dash sea salt and black pepper

*Quinoa:

3 cups cooked quinoa
Top with 1 tbsp olive oil, 1 to 2 tbsp nutritional yeast, 1/4 tsp sea salt,
1/4 tsp paprika.

*Lentils:

2 cups cooked green lentils
Top with 1 tsp each of olive oil, minced garlic, ginger, and curry spice,
plus 1/4 tsp sea salt.

*Spicy BLT Wrap

Ingredients:

1/2 (6-oz) package smoky bacon-style tempeh
1 tsp cooking oil
1/2 tsp Bragg's or soy sauce (divided)
1/2 tsp liquid smoke (divided)
1/2 to 3/4 tsp Tabasco or other hot sauce, to taste
1-1/2 tsp veggie bacon bits
About 1 cup of salad greens (a mix of red lettuce/green lettuce/spinach)
2 tbsp vegan mayonnaise (Nayonaise)
6 to 8 grape or cherry tomatoes
2 large flatbreads, or burrito-sized tortillas of choice

Directions:

1. Chop tempeh into1/2-inch to 1-inch pieces. Mix oil with 1/4 tsp each of
Bragg's, liquid smoke, and hot sauce. Heat oil mixture, and sauté tempeh for
5-8 minutes over medium heat, stirring occasionally.

2. While the tempeh cooks, mix vegan mayo with remaining 1/4 tsp each of
Bragg's and liquid smoke. Add 1/4 to 1/2 tsp hot sauce, to taste. Halve the
cherry tomatoes.

3. When tempeh is ready, combine it with 1-1/2 tsp of veggie "bacon" bits,
and remove from heat.

4. Heat flatbread/tortillas slightly, in microwave/oven/large skillet
(whichever you prefer). Spread half of the mayo mixture down the middle of
each flatbread/tortilla; add half the tempeh mixture to each, and top with
greens & tomatoes. Wrap up and enjoy!

Courtesy of Vegweb.com

DINNER

**Tempeh Tacos

Ingredients:
1/2 medium-size onion, chopped
3 cloves garlic, minced
1 jalapeño pepper, minced
2 tbsp olive oil
2 8-ounce packages tempeh, diced into 1/8- to 1/16-inch cubes
4 tbsp Mexican seasoning
1 tsp salt
1 cup water
1/4 cup chopped cilantro
12 whole-grain or corn tortillas
2 Roma tomatoes, chopped
1 avocado, thinly sliced
1/4 head romaine lettuce, chopped
1/4 cup cilantro, chopped
1/2 cup diced red bell peppers
1 jalapeño, finely minced (if more spice desired)

Directions:

1. Sauté onion, garlic, and jalapeño in olive oil until soft. Add diced
tempeh and continue to sauté for 2 minutes. Add seasoning, salt, and water.
Cook the mixture 10 to 25 minutes, until enough liquid evaporates that you're
left with a thickened sauce.

2. Just before serving add cilantro and stir. Heat tortillas over a griddle
or wrapped in foil in the oven.

3. Fill each tortilla with 2 or 3 tbsp of tempeh.

Makes 4 to 6 servings

**Roasted Vegetables with Pasta

Ingredients:

1 red onion
1 large red bell pepper
1 lb fresh asparagus
2 cups button mushrooms
1 tsp garlic powder or granules
1 tsp mixed Italian herbs
1 tsp chili powder
1/4 tsp salt
1/4 tsp black pepper
8 to 12 oz dry pasta
2 tomatoes, chopped (optional)

Preheat oven to 500°.

Directions:

1. Cut onion and bell pepper into generous bite-sized pieces. Remove tough
ends from asparagus, then break into 1- to 2-inch pieces. Clean mushrooms
and cut off any tough stems.

2. Place all the vegetables into a large bowl and sprinkle with garlic
powder or granules, Italian herbs, chili powder, salt, and black pepper.
Toss to mix.

3. Spread in a single layer in 1 or 2 large baking dishes. Bake 10 to 12
minutes or until the vegetables are just tender.

4. While the vegetables are cooking, cook the pasta according to directions,
then drain and arrange on a large platter.

5. Top with the roasted vegetables and chopped tomatoes.

**Easy Bean Dip

Ingredients:

1 15-oz can black beans, drained and rinsed
1 cup salsa
1/2 tsp ground cumin (optional)

Directions:

Combine all ingredients in a food processor or blender; process until
smooth.

Makes 6 servings; courtesy of Nutritionmd.org

Article printed from Men's Journal: http://www.mensjournal.com

URL to article: http://www.mensjournal.com/vegan

EDITORIAL QUESTIONS or COMMENTS should be e-mailed to
letters@..., or sent to Letters, Men's Journal, 1290 Avenue of
the Americas, New York, NY 10104-0298. Fax number: 212-484-3433. Please
include your address and daytime telephone number. Letters may be edited for
space and clarity.

Copyright © 2009 Men's Journal. All rights reserved.

http://www.bykevingray.com/biography.php

Kevin Gray is a senior writer at Conde Nast Portfolio magazine, which he
joined in July 2006 to help prepare for the magazine's launch in May 2007.
Prior to joining Portfolio, Gray served as articles editor and senior
features writer at Details, where he covered business, politics and
international affairs. Since joining Details in 2000 to assist in its
re-launch, Gray has traveled the globe covering stories on several different
continents.

In the past six years, this has meant, among other things, tracking down
Joseph Kabila, the 32-year-old president of the Congo, for an exclusive
interview; infiltrating a sex slave trafficking ring in Romania; and getting
caught in a shoot-out as he interviewed the new police chief of a
drug-plagued Mexican border town. Gray has driven a motorcycle across
Mongolia, and written about Mongolia's homeless orphans; gone to Vietnam
with the U.S. Army to dig up the remains of dead servicemen; chronicled the
rise of the Falun Gong in China; profiled a group of violent white
supremacists in South Africa; and traveled to Libya to interview Saif
Gaddafi, Moamar Gaddafi's son and likely successor.

Prior to joining Details, Gray worked at CNN as a business producer on the
show Business Unusual with Lou Dobbs. His work has also appeared in The New
York Times Magazine, USA Today, The Washington Post, People and Newsweek.
Gray is a graduate of the University of Michigan. He also holds a master's
degree in English from the Center for Writers at the University of Southern
Mississippi
_______________________________________________


See also:

www.drmcdougall.com

www.vegsource.com


sweeteners (aspartame), methanol (becomes formaldehyde),
and premature babies in Denmark, TI Halldorsson et al
2010.06.30 AmJClinNutr: Erik Millstone: Betty Martini:
Rich Murray 2010.07.08
http://rmforall.blogspot.com/2010_07_01_archive.htm
Thursday, July 8, 2010
http://groups.yahoo.com/group/aspartameNM/message/1609

Woodrow C Monte, PhD, Emiritus Prof. Nutrition gives many
PDFs of reseach -- methanol (11% of aspartame) puts
formaldehyde into brain and body -- multiple sclerosis,
Alzheimer's, cancers, birth defects, headaches:
Rich Murray 2010.05.13
http://rmforall.blogspot.com/2010_05_01_archive.htm
Thursday, May 13, 2010
http://groups.yahoo.com/group/aspartameNM/message/1608
_______________________________________________


Rich Murray, MA
Boston University Graduate School 1967 psychology,
BS MIT 1964, history and physics,
1943 Otowi Road, Santa Fe, New Mexico 87505
505-501-2298  rmforall@...

http://RMForAll.blogspot.com new primary archive

http://groups.yahoo.com/group/aspartameNM/messages
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http://groups.yahoo.com/group/aspartame/messages
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http://groups.yahoo.com/group/rmforall/messages

http://groups.yahoo.com/group/AstroDeep/messages

participant, Santa Fe Complex www.sfcomplex.org
_______________________________________________

============================================================
FRIAM Applied Complexity Group listserv
Meets Fridays 9a-11:30 at cafe at St. John's College
lectures, archives, unsubscribe, maps at http://www.friam.org

[Paul Paryski]

Hi Rich!  I have been a lacto-vegetarian for 40 years and can testify to its benefits.  I do eat a bit of cheese and yogurt and I do take multi-vitamins and B12.

Thanks for the article. Another real advantage of a vegetarian diet is that it helps cut greenhouse gases.

Paul

-----Original Message-----
From: Rich Murray <[hidden email]>
To: The Friday Morning Applied Complexity Coffee Group <[hidden email]>
Cc: [hidden email]
Sent: Mon, Sep 13, 2010 10:30 pm
Subject: [FRIAM] The Rise of the Power Vegan, 6 page revolutionary, lucid, thorough article in Men's Journal, Kevin Gray: Rich Murray 2010.09.13

The Rise of the Power Vegan, 6 page revolutionary, lucid, thorough article in Men's Journal, Kevin Gray: Rich Murray 2010.09.13
http://rmforall.blogspot.com/2010_09_01_archive.htm
Monday, September 13, 2010
[ at the end of each long post, click on Older Posts ]
http://groups.yahoo.com/group/aspartameNM/message/1610
[ you may have to Copy and Paste URLs into your browser ]
_______________________________________________


page 12 Contributors
Kevin Gray
This month's story about eating animal-free was a change of pace for Gray,
whose regular beats have him traveling the world:
He's interviewed the president of Congo and right-wing paramilitaries
accused of murdering banana workers in Columbia, and motorcycled across
Mongolia.
But few stories have affected his life as much as this piece on
high-performing vegans.
"It's changed my whole diet, says the Brooklyn-based writer. "I now eat 80
percent vegan."

[ Three vegans give their daily diet:
Tony Gonzalez (football) -- build muscle
Scott Jurek (ultramarathoner) -- gain stamina
Biz Stone (Co-founder of Twitter) -- increase mental sharpness ]

http://www.mensjournal.com/in-the-october-2010-issue-michael-douglas

Most Popular Articles
#1. The Men's Journal Guide to Going Vegan

6 pages, 96-101, October, 2010

From Kevin Gray's "The Rise of the Power Vegan":

For years the gospel of the vegan convert centered on Teva wearers fighting
for animal rights or on righteous punks sticking it to their parents at the
dinner table.

It did not include $7-million-a-year freight trains like Atlanta Falcons
tight end Tony Gonzalez, hockey brawlers like former Montreal Canadiens
winger Georges Laraque, or seven-time Western States Endurance Run champ
Scott Jurek. But vegan athletes -- who eschew all animal products for a
plant-based diet -- and their vegetarian cousins, who may or may not eat
eggs and dairy, are challenging meat eaters on every field.

Even former heavyweight champ Mike Tyson ditched the burgers and went vegan
several months ago and, as a result, is looking a lot like the old
lean-and-mean Mike (except for that face tattoo, which is still just
bizarre).

No one is saying that eating vegan will make you stronger, but the rap that
you cannot build muscle or get enough protein for competitive strength
training, or have the stamina for endurance training, turns out to be a
myth.

Even more compelling, though, is new evidence that eating vegan can reduce
your risk of heart disease, diabetes, and cancer. "People can bulk up and
knock other people around with animal-based proteins -- that we know," says
T. Colin Campbell, a retired Cornell University professor and author of "The
China Study", which outlines the link between animal-based proteins and
disease. "But it comes at a cost. Your life span is much shorter. Cancer and
diabetes risk goes up. You pay a big price." In his 2005 bestseller,
Campbell says he first discovered a relationship between protein and cancer
while working in the Philippines, where children were getting liver cancer
because of high levels of animal protein in their diets. A study on rats
showed that those given a diet of 20 percent protein got the cancer. Those
given only 5 percent protein did not.

And it's not just athletes looking to shave time off their marathon bests or
add inches to their guns. Hard-charging Fortune 500 types, watching their
blood pressure spike every time stock prices dip, are equipping their corner
offices with raw-food Kind bars and enough locavore produce to choke a
rabbit.

Among them are social-networking wunderkind Biz Stone, the 36-year-old
co-founder of Twitter; real estate magnate Mort Zuckerman, who is worth some
$2 billion; and, perhaps less surprisingly, the co-CEO of Whole Foods, John
Mackey, who oversees a $6.3 billion empire with 55,000 employees < whom he
urges to eat green.

Mackey, who has been a vegetarian for 27 years and a vegan for seven,
recently set up a program to teach his employees and customers the benefits
of eating a plant-strong, nutrient-dense diet. "I feel satiated and
empowered, and have a sense of vitality that I haven't felt in years," he
says.

Interest in whole grains and health foods has, of course, skyrocketed in the
past decade, with a Whole Foods in every city. Even Burger King has a veggie
burger on its menu. Three percent of the U.S. adult population now calls
itself vegetarian, according to a 2009 Vegetarian Resource Group poll. (The
fact that there's a resource group counting leaf eaters says a lot in
itself.) That's some 9 million people, nearly quadruple what it was in 1994
when the VRG asked the same question. Of that population, around a third are
vegans and eat no dairy or eggs, and sometimes no honey.

Still, kicking the meat habit doesn't automatically make you healthy -- 
there are risks, especially if you're an athlete. Tony Gonzalez found that
out three weeks into his new diet. It was the spring of 2007, and he had
quit "eating flesh," as he likes to put it, after meeting a fellow passenger
on a flight who refused nearly all the food offered to him. The guy told him
about The China Study. Gonzalez had already suffered a bout of Bell's Palsy,
which temporarily paralyzed his face that year. He was convinced that the
NFL diet, which fattens players with burgers and ice cream, was slowly
killing him. Forty pages into the book, he was hooked.

But when he showed up for training, he found he had shed 10 pounds and
struggled to lift the 100-pound dumbbells that he used to throw around. "The
diet killed me," says Gonzalez, still visibly shaken. "There was no way I
could do this and play football, at least not the way I was doing it."

Read the full article in MJ's October issue.


http://www.mensjournal.com/category/food-drink

[ also 24 comments... ]

The Men's Journal Guide to Going Vegan
Posted By MJ On September 7, 2010 @ 1:39 pm In Food & Drink

All it takes is three weeks of eating vegan before you start to feel
positive effects. But it isn't easy changing lifelong eating habits. Here's
all you need to know at the grocery store and in the kitchen.

I. First, the Ground Rules

* Obviously red meat, poultry, and fish are all off the menu. But also no
eggs or dairy, which includes ice cream, cheese, butter, and even cream in
your morning coffee. Eggs and milk are also common ingredients in pastas and
bread. In fact, nearly all commercial baked goods have an ingredient that's
not vegan, so it's usually best to steer clear.

* You'll also need to start scouring labels for egg and milk derivatives
like casein or whey, two popular health-food protein sources. They're found
in a lot of snack bars, fitness foods, and, of course, protein powder
supplements.

* Don't forget multivitamins: Gelatin isn't vegan, so find pills with a
vegan coating, as listed on the label.


II. What to Expect

Week One:

Your entire body will feel lighter, as the meat built up in your gut is
literally forced out by the deluge of fiber from all the vegetables. You
will also feel less sluggish. "You start to come out of this fog that many
people have from eating heavy, fatty foods," says Susan Levin, the director
of nutrition education at the non-profit Physicians Committee for
Responsible Medicine. "When you give up dairy, you immediately breathe
easier." You'll also have to deal with cravings for things like cheese. Find
an appropriate substitute, like soy cheese. Your taste buds will adjust
within a week.

Week Two:

You will have noticeably increased energy, and you're likely to see some
slight weight loss, because your overall calorie intake has likely gone
down. "Not much weight loss," says Levin. "We don't want people dropping
weight like crazy." With increased energy, she says, you will find your
workouts getting better and, as pro athletes have noted, your recovery time
will become shorter. By the end of your second week, says vegan
ultramarathoner Scott Jurek, you won't feel as achy after your workouts.

With more energy, says Levin, comes a brighter mood and outlook. According
to a 2009 Arizona State University study, people who cut all meat from the
diets, including fish, showed less tension and stress.

Week Three:

"Enjoy everything you had in week two, but even more energy and probably a
final layer of weight loss," says Levin. But really, this week is where it
gets molecular. "If you were someone who was meticulous and into blood labs,
you'd actually see your blood sugars and cholesterol levels go down," says
Levin. "Your blood pressure will also fall as you're breathing better and
your arteries are clearing out."

III. Your New Shopping List

"Eating organic, whole foods does not have to be expensive," says Jurek.
"Put your dollars in fresh produce and bulk foods. The less packaged food
you eat, the more you will save, and the quality of your diet will increase.
And get out and explore your local farmers market."

**Protein:

These will ensure you get plenty of it.

* Firm tofu: It's easier to treat firm tofu like meat when cooking. It doesn't
break down as easily as soft tofu, which is mainly used in dips and
desserts.

* Tempeh: a great ground-meat substitute for tacos and bolognese sauce

* Beans: black or pinto -- no refried beans because of the lard

* Hemp or rice milk: better than soymilk, which is heavily processed

* Nuts: Nuts are a rich source of protein but often high in fat. However, it's
unsaturated fat, which may help lower cholesterol. Cashews are great for
snacks between meals and when cooking Asian dishes. Pine nuts are ideal for
salads.

* Almond butter: This is your peanut butter substitute. Use it for
sandwiches or on toast to add protein to your breakfast. We like Once Again,
found in most health-food stores; Nature's Promise, from Stop & Shop's
organic food line; and the Trader Joe's brand.

* Hemp or brown-rice protein: for your smoothies and to sprinkle on salads

**Vegetables and Fruits:

This is your new meat, not in terms of protein, but in terms of the real
centerpiece of your daily meals and snacks. So go to town. Below is a list
of particularly versatile options, some that pack more nutrients and
proteins per gram than any others.

* Broccoli: At thirty-three percent protein, broccoli fills you up and keeps
you full.

* Spinach: This is where you get your calcium now that you've given up milk.
It's also packed with antioxidants.

* Avocadoes: bursting with vitamins, 18 amino acids and omega-3 and -6 fatty
acids, which help lubricate joints and reduce inflammation

* Kale: This "superplant" is rich in phytochemicals sulforaphane and
indoles, which research suggests protects against cancer.

* Yams and sweet potatoes: staples of the vegan diet for their density and
carbs

* Leafy greens: any of the lettuces: romaine, arugula, and watercress, plus
bok choy, collard greens, and artichokes

* Tomatoes, cucumbers, and carrots: for salads, sandwiches, and snacking

* Blueberries, strawberries, and raspberries: for smoothies, snacks, and
breakfast cereals

**Grains, Seeds, and Cereals:

* Quinoa

* Brown rice

* Whole-wheat bread: preferably from a bakery

* Steel-cut oats: The inner parts of the oat kernel, much less processed
than rolled oats or old-fashioned oatmeal. Great for a hearty fall or winter
breakfast.

* Chia seeds: This new vegan fad food is the offspring of those claymate
Chia Pet sproutings. It was the main source of fuel for Aztec warriors and
has recently caught on with the health crowd, thanks to its superfood
qualities. Chia seeds are packed with protein, omega-3 and -6 fatty acids,
and soluble fiber, which helps stabilize blood-glucose levels. Bake them
into cookies or eat them by the handful.

* Granola: Some granola may contain eggs, honey, or other non-vegan
ingredients, so be careful.

* Whole grain-based cereals: like Kashi brand

**Vegan Energy Bars: Your best friends at the airport, long car rides, and
between office meetings. Here are some of the best.

* Vega bars: Triathlete Brendan Brazier concocted these himself. His entire
Vega food line is worth checking out.

* ProBar

* Kind Bar

* Raw Revolution

* 18 Rabbits

**Supplements: If you're superathletic and working on strength training, you
can build your daily protein intake by adding these to your shakes, cereals,
or salads.

* Hemp protein

* Brown-rice protein

**Ready-made meals: This is all cook-and-eat food. Have a few of these in
your fridge or freezer for those late work nights when you can't prepare
anything yourself.

* Field Roast: Its Celebration Roast is great for a large party or days of
leftovers.

* Gardein: Everything from meatless buffalo wings and ribs to "Chick'n
Scaloppini."

* Turtle Island Foods: Creator of the much-mocked holiday Tofurky, it also
makes Tofurky pizza.

IV. Your Meal Plan: Six Go-To Vegan Recipes

BREAKFAST

**Scott Jurek's Blueberry Ultra Power Smoothie

Ingredients:

1 banana, fresh or frozen
1/2 cup pre-soaked almonds (soak 1/4 cup almonds in water 3 to 4 hours or
overnight)
1 cup frozen or fresh blueberries
2 1/2 cups of water
3 tbsp Green Foods Vegan Protein Powder
6 dates or 2 to 3 tbsp natural sweetener
3 tbsp Udo's Oil DHA 3-6-9 Blend
2 tbsp raw maca powder
1/2 tsp sea salt
1/2 tsp vanilla extract or raw vanilla powder

Directions:

Blend all until smooth. (For an extra-hardy breakfast, eat with 6 to 8 oz
soy or coconut-milk yogurt, mixed with 2 tbsp hemp protein powder and one
banana.)

**Apple-Spice Oatmeal

Ingredients:

1/2 cup steel-cut oats
2 cups water
1/2 tsp salt
1/2 tsp cinnamon
1 large organic apple, coarsely chopped
1/4 tsp nutmeg, freshly grated
1/8 tsp ground cloves
1/4 cup of walnuts

Directions:

Put all ingredients in a medium-sized pot. Bring to a boil, and reduce heat
to very low. Cover and simmer for about 30 to 45 minutes, or until oats are
tender and water is mostly absorbed. Serve with sweetener of your choice
with a little freshly grated nutmeg on top.

LUNCH

**The Big Salad (with side of quinoa and/or lentils)

Ingredients/Directions:

*Salad:

3 cups dark leafy greens or raw lacinato/black kale
1 roma tomato
1/4 cucumber
1/2 carrot
1/4 cup pumpkin seeds

*Dressing:

1 tbsp olive oil
1 tbsp balsamic vinegar, dash sea salt and black pepper

*Quinoa:

3 cups cooked quinoa
Top with 1 tbsp olive oil, 1 to 2 tbsp nutritional yeast, 1/4 tsp sea salt,
1/4 tsp paprika.

*Lentils:

2 cups cooked green lentils
Top with 1 tsp each of olive oil, minced garlic, ginger, and curry spice,
plus 1/4 tsp sea salt.

*Spicy BLT Wrap

Ingredients:

1/2 (6-oz) package smoky bacon-style tempeh
1 tsp cooking oil
1/2 tsp Bragg's or soy sauce (divided)
1/2 tsp liquid smoke (divided)
1/2 to 3/4 tsp Tabasco or other hot sauce, to taste
1-1/2 tsp veggie bacon bits
About 1 cup of salad greens (a mix of red lettuce/green lettuce/spinach)
2 tbsp vegan mayonnaise (Nayonaise)
6 to 8 grape or cherry tomatoes
2 large flatbreads, or burrito-sized tortillas of choice

Directions:

1. Chop tempeh into1/2-inch to 1-inch pieces. Mix oil with 1/4 tsp each of
Bragg's, liquid smoke, and hot sauce. Heat oil mixture, and sauté tempeh for
5-8 minutes over medium heat, stirring occasionally.

2. While the tempeh cooks, mix vegan mayo with remaining 1/4 tsp each of
Bragg's and liquid smoke. Add 1/4 to 1/2 tsp hot sauce, to taste. Halve the
cherry tomatoes.

3. When tempeh is ready, combine it with 1-1/2 tsp of veggie "bacon" bits,
and remove from heat.

4. Heat flatbread/tortillas slightly, in microwave/oven/large skillet
(whichever you prefer). Spread half of the mayo mixture down the middle of
each flatbread/tortilla; add half the tempeh mixture to each, and top with
greens & tomatoes. Wrap up and enjoy!

Courtesy of Vegweb.com

DINNER

**Tempeh Tacos

Ingredients:
1/2 medium-size onion, chopped
3 cloves garlic, minced
1 jalapeño pepper, minced
2 tbsp olive oil
2 8-ounce packages tempeh, diced into 1/8- to 1/16-inch cubes
4 tbsp Mexican seasoning
1 tsp salt
1 cup water
1/4 cup chopped cilantro
12 whole-grain or corn tortillas
2 Roma tomatoes, chopped
1 avocado, thinly sliced
1/4 head romaine lettuce, chopped
1/4 cup cilantro, chopped
1/2 cup diced red bell peppers
1 jalapeño, finely minced (if more spice desired)

Directions:

1. Sauté onion, garlic, and jalapeño in olive oil until soft. Add diced
tempeh and continue to sauté for 2 minutes. Add seasoning, salt, and water.
Cook the mixture 10 to 25 minutes, until enough liquid evaporates that you're
left with a thickened sauce.

2. Just before serving add cilantro and stir. Heat tortillas over a griddle
or wrapped in foil in the oven.

3. Fill each tortilla with 2 or 3 tbsp of tempeh.

Makes 4 to 6 servings

**Roasted Vegetables with Pasta

Ingredients:

1 red onion
1 large red bell pepper
1 lb fresh asparagus
2 cups button mushrooms
1 tsp garlic powder or granules
1 tsp mixed Italian herbs
1 tsp chili powder
1/4 tsp salt
1/4 tsp black pepper
8 to 12 oz dry pasta
2 tomatoes, chopped (optional)

Preheat oven to 500°.

Directions:

1. Cut onion and bell pepper into generous bite-sized pieces. Remove tough
ends from asparagus, then break into 1- to 2-inch pieces. Clean mushrooms
and cut off any tough stems.

2. Place all the vegetables into a large bowl and sprinkle with garlic
powder or granules, Italian herbs, chili powder, salt, and black pepper.
Toss to mix.

3. Spread in a single layer in 1 or 2 large baking dishes. Bake 10 to 12
minutes or until the vegetables are just tender.

4. While the vegetables are cooking, cook the pasta according to directions,
then drain and arrange on a large platter.

5. Top with the roasted vegetables and chopped tomatoes.

**Easy Bean Dip

Ingredients:

1 15-oz can black beans, drained and rinsed
1 cup salsa
1/2 tsp ground cumin (optional)

Directions:

Combine all ingredients in a food processor or blender; process until
smooth.

Makes 6 servings; courtesy of Nutritionmd.org

Article printed from Men's Journal: http://www.mensjournal.com

URL to article: http://www.mensjournal.com/vegan

EDITORIAL QUESTIONS or COMMENTS should be e-mailed to
[hidden email], or sent to Letters, Men's Journal, 1290 Avenue of
the Americas, New York, NY 10104-0298. Fax number: 212-484-3433. Please
include your address and daytime telephone number. Letters may be edited for
space and clarity.

Copyright © 2009 Men's Journal. All rights reserved.

http://www.bykevingray.com/biography.php

Kevin Gray is a senior writer at Conde Nast Portfolio magazine, which he
joined in July 2006 to help prepare for the magazine's launch in May 2007.
Prior to joining Portfolio, Gray served as articles editor and senior
features writer at Details, where he covered business, politics and
international affairs. Since joining Details in 2000 to assist in its
re-launch, Gray has traveled the globe covering stories on several different
continents.

In the past six years, this has meant, among other things, tracking down
Joseph Kabila, the 32-year-old president of the Congo, for an exclusive
interview; infiltrating a sex slave trafficking ring in Romania; and getting
caught in a shoot-out as he interviewed the new police chief of a
drug-plagued Mexican border town. Gray has driven a motorcycle across
Mongolia, and written about Mongolia's homeless orphans; gone to Vietnam
with the U.S. Army to dig up the remains of dead servicemen; chronicled the
rise of the Falun Gong in China; profiled a group of violent white
supremacists in South Africa; and traveled to Libya to interview Saif
Gaddafi, Moamar Gaddafi's son and likely successor.

Prior to joining Details, Gray worked at CNN as a business producer on the
show Business Unusual with Lou Dobbs. His work has also appeared in The New
York Times Magazine, USA Today, The Washington Post, People and Newsweek.
Gray is a graduate of the University of Michigan. He also holds a master's
degree in English from the Center for Writers at the University of Southern
Mississippi
_______________________________________________


See also:

www.drmcdougall.com

www.vegsource.com


sweeteners (aspartame), methanol (becomes formaldehyde),
and premature babies in Denmark, TI Halldorsson et al
2010.06.30 AmJClinNutr: Erik Millstone: Betty Martini:
Rich Murray 2010.07.08
http://rmforall.blogspot.com/2010_07_01_archive.htm
Thursday, July 8, 2010
http://groups.yahoo.com/group/aspartameNM/message/1609

Woodrow C Monte, PhD, Emiritus Prof. Nutrition gives many
PDFs of reseach -- methanol (11% of aspartame) puts
formaldehyde into brain and body -- multiple sclerosis,
Alzheimer's, cancers, birth defects, headaches:
Rich Murray 2010.05.13
http://rmforall.blogspot.com/2010_05_01_archive.htm
Thursday, May 13, 2010
http://groups.yahoo.com/group/aspartameNM/message/1608
_______________________________________________


Rich Murray, MA
Boston University Graduate School 1967 psychology,
BS MIT 1964, history and physics,
1943 Otowi Road, Santa Fe, New Mexico 87505
505-501-2298  [hidden email]

http://RMForAll.blogspot.com new primary archive

http://groups.yahoo.com/group/aspartameNM/messages
group with 148 members, 1,610 posts in a public archive

http://groups.yahoo.com/group/aspartame/messages
group with 1215 members, 24,083 posts in a public archive

http://groups.yahoo.com/group/rmforall/messages

http://groups.yahoo.com/group/AstroDeep/messages

participant, Santa Fe Complex www.sfcomplex.org
_______________________________________________

============================================================
FRIAM Applied Complexity Group listserv
Meets Fridays 9a-11:30 at cafe at St. John's College
lectures, archives, unsubscribe, maps at http://www.friam.org

============================================================
FRIAM Applied Complexity Group listserv
Meets Fridays 9a-11:30 at cafe at St. John's College
lectures, archives, unsubscribe, maps at http://www.friam.org

[Paul Paryski]

FYI for the fake Buddhist in you.  I'll read your first page with a sharp eye!  My allergies are making me mean!

best to Blue!

-----Original Message-----
From: Rich Murray <[hidden email]>
To: The Friday Morning Applied Complexity Coffee Group <[hidden email]>
Cc: [hidden email]
Sent: Mon, Sep 13, 2010 10:30 pm
Subject: [FRIAM] The Rise of the Power Vegan, 6 page revolutionary, lucid, thorough article in Men's Journal, Kevin Gray: Rich Murray 2010.09.13

The Rise of the Power Vegan, 6 page revolutionary, lucid, thorough article in Men's Journal, Kevin Gray: Rich Murray 2010.09.13
http://rmforall.blogspot.com/2010_09_01_archive.htm
Monday, September 13, 2010
[ at the end of each long post, click on Older Posts ]
http://groups.yahoo.com/group/aspartameNM/message/1610
[ you may have to Copy and Paste URLs into your browser ]
_______________________________________________


page 12 Contributors
Kevin Gray
This month's story about eating animal-free was a change of pace for Gray,
whose regular beats have him traveling the world:
He's interviewed the president of Congo and right-wing paramilitaries
accused of murdering banana workers in Columbia, and motorcycled across
Mongolia.
But few stories have affected his life as much as this piece on
high-performing vegans.
"It's changed my whole diet, says the Brooklyn-based writer. "I now eat 80
percent vegan."

[ Three vegans give their daily diet:
Tony Gonzalez (football) -- build muscle
Scott Jurek (ultramarathoner) -- gain stamina
Biz Stone (Co-founder of Twitter) -- increase mental sharpness ]

http://www.mensjournal.com/in-the-october-2010-issue-michael-douglas

Most Popular Articles
#1. The Men's Journal Guide to Going Vegan

6 pages, 96-101, October, 2010

From Kevin Gray's "The Rise of the Power Vegan":

For years the gospel of the vegan convert centered on Teva wearers fighting
for animal rights or on righteous punks sticking it to their parents at the
dinner table.

It did not include $7-million-a-year freight trains like Atlanta Falcons
tight end Tony Gonzalez, hockey brawlers like former Montreal Canadiens
winger Georges Laraque, or seven-time Western States Endurance Run champ
Scott Jurek. But vegan athletes -- who eschew all animal products for a
plant-based diet -- and their vegetarian cousins, who may or may not eat
eggs and dairy, are challenging meat eaters on every field.

Even former heavyweight champ Mike Tyson ditched the burgers and went vegan
several months ago and, as a result, is looking a lot like the old
lean-and-mean Mike (except for that face tattoo, which is still just
bizarre).

No one is saying that eating vegan will make you stronger, but the rap that
you cannot build muscle or get enough protein for competitive strength
training, or have the stamina for endurance training, turns out to be a
myth.

Even more compelling, though, is new evidence that eating vegan can reduce
your risk of heart disease, diabetes, and cancer. "People can bulk up and
knock other people around with animal-based proteins -- that we know," says
T. Colin Campbell, a retired Cornell University professor and author of "The
China Study", which outlines the link between animal-based proteins and
disease. "But it comes at a cost. Your life span is much shorter. Cancer and
diabetes risk goes up. You pay a big price." In his 2005 bestseller,
Campbell says he first discovered a relationship between protein and cancer
while working in the Philippines, where children were getting liver cancer
because of high levels of animal protein in their diets. A study on rats
showed that those given a diet of 20 percent protein got the cancer. Those
given only 5 percent protein did not.

And it's not just athletes looking to shave time off their marathon bests or
add inches to their guns. Hard-charging Fortune 500 types, watching their
blood pressure spike every time stock prices dip, are equipping their corner
offices with raw-food Kind bars and enough locavore produce to choke a
rabbit.

Among them are social-networking wunderkind Biz Stone, the 36-year-old
co-founder of Twitter; real estate magnate Mort Zuckerman, who is worth some
$2 billion; and, perhaps less surprisingly, the co-CEO of Whole Foods, John
Mackey, who oversees a $6.3 billion empire with 55,000 employees < whom he
urges to eat green.

Mackey, who has been a vegetarian for 27 years and a vegan for seven,
recently set up a program to teach his employees and customers the benefits
of eating a plant-strong, nutrient-dense diet. "I feel satiated and
empowered, and have a sense of vitality that I haven't felt in years," he
says.

Interest in whole grains and health foods has, of course, skyrocketed in the
past decade, with a Whole Foods in every city. Even Burger King has a veggie
burger on its menu. Three percent of the U.S. adult population now calls
itself vegetarian, according to a 2009 Vegetarian Resource Group poll. (The
fact that there's a resource group counting leaf eaters says a lot in
itself.) That's some 9 million people, nearly quadruple what it was in 1994
when the VRG asked the same question. Of that population, around a third are
vegans and eat no dairy or eggs, and sometimes no honey.

Still, kicking the meat habit doesn't automatically make you healthy -- 
there are risks, especially if you're an athlete. Tony Gonzalez found that
out three weeks into his new diet. It was the spring of 2007, and he had
quit "eating flesh," as he likes to put it, after meeting a fellow passenger
on a flight who refused nearly all the food offered to him. The guy told him
about The China Study. Gonzalez had already suffered a bout of Bell's Palsy,
which temporarily paralyzed his face that year. He was convinced that the
NFL diet, which fattens players with burgers and ice cream, was slowly
killing him. Forty pages into the book, he was hooked.

But when he showed up for training, he found he had shed 10 pounds and
struggled to lift the 100-pound dumbbells that he used to throw around. "The
diet killed me," says Gonzalez, still visibly shaken. "There was no way I
could do this and play football, at least not the way I was doing it."

Read the full article in MJ's October issue.


http://www.mensjournal.com/category/food-drink

[ also 24 comments... ]

The Men's Journal Guide to Going Vegan
Posted By MJ On September 7, 2010 @ 1:39 pm In Food & Drink

All it takes is three weeks of eating vegan before you start to feel
positive effects. But it isn't easy changing lifelong eating habits. Here's
all you need to know at the grocery store and in the kitchen.

I. First, the Ground Rules

* Obviously red meat, poultry, and fish are all off the menu. But also no
eggs or dairy, which includes ice cream, cheese, butter, and even cream in
your morning coffee. Eggs and milk are also common ingredients in pastas and
bread. In fact, nearly all commercial baked goods have an ingredient that's
not vegan, so it's usually best to steer clear.

* You'll also need to start scouring labels for egg and milk derivatives
like casein or whey, two popular health-food protein sources. They're found
in a lot of snack bars, fitness foods, and, of course, protein powder
supplements.

* Don't forget multivitamins: Gelatin isn't vegan, so find pills with a
vegan coating, as listed on the label.


II. What to Expect

Week One:

Your entire body will feel lighter, as the meat built up in your gut is
literally forced out by the deluge of fiber from all the vegetables. You
will also feel less sluggish. "You start to come out of this fog that many
people have from eating heavy, fatty foods," says Susan Levin, the director
of nutrition education at the non-profit Physicians Committee for
Responsible Medicine. "When you give up dairy, you immediately breathe
easier." You'll also have to deal with cravings for things like cheese. Find
an appropriate substitute, like soy cheese. Your taste buds will adjust
within a week.

Week Two:

You will have noticeably increased energy, and you're likely to see some
slight weight loss, because your overall calorie intake has likely gone
down. "Not much weight loss," says Levin. "We don't want people dropping
weight like crazy." With increased energy, she says, you will find your
workouts getting better and, as pro athletes have noted, your recovery time
will become shorter. By the end of your second week, says vegan
ultramarathoner Scott Jurek, you won't feel as achy after your workouts.

With more energy, says Levin, comes a brighter mood and outlook. According
to a 2009 Arizona State University study, people who cut all meat from the
diets, including fish, showed less tension and stress.

Week Three:

"Enjoy everything you had in week two, but even more energy and probably a
final layer of weight loss," says Levin. But really, this week is where it
gets molecular. "If you were someone who was meticulous and into blood labs,
you'd actually see your blood sugars and cholesterol levels go down," says
Levin. "Your blood pressure will also fall as you're breathing better and
your arteries are clearing out."

III. Your New Shopping List

"Eating organic, whole foods does not have to be expensive," says Jurek.
"Put your dollars in fresh produce and bulk foods. The less packaged food
you eat, the more you will save, and the quality of your diet will increase.
And get out and explore your local farmers market."

**Protein:

These will ensure you get plenty of it.

* Firm tofu: It's easier to treat firm tofu like meat when cooking. It doesn't
break down as easily as soft tofu, which is mainly used in dips and
desserts.

* Tempeh: a great ground-meat substitute for tacos and bolognese sauce

* Beans: black or pinto -- no refried beans because of the lard

* Hemp or rice milk: better than soymilk, which is heavily processed

* Nuts: Nuts are a rich source of protein but often high in fat. However, it's
unsaturated fat, which may help lower cholesterol. Cashews are great for
snacks between meals and when cooking Asian dishes. Pine nuts are ideal for
salads.

* Almond butter: This is your peanut butter substitute. Use it for
sandwiches or on toast to add protein to your breakfast. We like Once Again,
found in most health-food stores; Nature's Promise, from Stop & Shop's
organic food line; and the Trader Joe's brand.

* Hemp or brown-rice protein: for your smoothies and to sprinkle on salads

**Vegetables and Fruits:

This is your new meat, not in terms of protein, but in terms of the real
centerpiece of your daily meals and snacks. So go to town. Below is a list
of particularly versatile options, some that pack more nutrients and
proteins per gram than any others.

* Broccoli: At thirty-three percent protein, broccoli fills you up and keeps
you full.

* Spinach: This is where you get your calcium now that you've given up milk.
It's also packed with antioxidants.

* Avocadoes: bursting with vitamins, 18 amino acids and omega-3 and -6 fatty
acids, which help lubricate joints and reduce inflammation

* Kale: This "superplant" is rich in phytochemicals sulforaphane and
indoles, which research suggests protects against cancer.

* Yams and sweet potatoes: staples of the vegan diet for their density and
carbs

* Leafy greens: any of the lettuces: romaine, arugula, and watercress, plus
bok choy, collard greens, and artichokes

* Tomatoes, cucumbers, and carrots: for salads, sandwiches, and snacking

* Blueberries, strawberries, and raspberries: for smoothies, snacks, and
breakfast cereals

**Grains, Seeds, and Cereals:

* Quinoa

* Brown rice

* Whole-wheat bread: preferably from a bakery

* Steel-cut oats: The inner parts of the oat kernel, much less processed
than rolled oats or old-fashioned oatmeal. Great for a hearty fall or winter
breakfast.

* Chia seeds: This new vegan fad food is the offspring of those claymate
Chia Pet sproutings. It was the main source of fuel for Aztec warriors and
has recently caught on with the health crowd, thanks to its superfood
qualities. Chia seeds are packed with protein, omega-3 and -6 fatty acids,
and soluble fiber, which helps stabilize blood-glucose levels. Bake them
into cookies or eat them by the handful.

* Granola: Some granola may contain eggs, honey, or other non-vegan
ingredients, so be careful.

* Whole grain-based cereals: like Kashi brand

**Vegan Energy Bars: Your best friends at the airport, long car rides, and
between office meetings. Here are some of the best.

* Vega bars: Triathlete Brendan Brazier concocted these himself. His entire
Vega food line is worth checking out.

* ProBar

* Kind Bar

* Raw Revolution

* 18 Rabbits

**Supplements: If you're superathletic and working on strength training, you
can build your daily protein intake by adding these to your shakes, cereals,
or salads.

* Hemp protein

* Brown-rice protein

**Ready-made meals: This is all cook-and-eat food. Have a few of these in
your fridge or freezer for those late work nights when you can't prepare
anything yourself.

* Field Roast: Its Celebration Roast is great for a large party or days of
leftovers.

* Gardein: Everything from meatless buffalo wings and ribs to "Chick'n
Scaloppini."

* Turtle Island Foods: Creator of the much-mocked holiday Tofurky, it also
makes Tofurky pizza.

IV. Your Meal Plan: Six Go-To Vegan Recipes

BREAKFAST

**Scott Jurek's Blueberry Ultra Power Smoothie

Ingredients:

1 banana, fresh or frozen
1/2 cup pre-soaked almonds (soak 1/4 cup almonds in water 3 to 4 hours or
overnight)
1 cup frozen or fresh blueberries
2 1/2 cups of water
3 tbsp Green Foods Vegan Protein Powder
6 dates or 2 to 3 tbsp natural sweetener
3 tbsp Udo's Oil DHA 3-6-9 Blend
2 tbsp raw maca powder
1/2 tsp sea salt
1/2 tsp vanilla extract or raw vanilla powder

Directions:

Blend all until smooth. (For an extra-hardy breakfast, eat with 6 to 8 oz
soy or coconut-milk yogurt, mixed with 2 tbsp hemp protein powder and one
banana.)

**Apple-Spice Oatmeal

Ingredients:

1/2 cup steel-cut oats
2 cups water
1/2 tsp salt
1/2 tsp cinnamon
1 large organic apple, coarsely chopped
1/4 tsp nutmeg, freshly grated
1/8 tsp ground cloves
1/4 cup of walnuts

Directions:

Put all ingredients in a medium-sized pot. Bring to a boil, and reduce heat
to very low. Cover and simmer for about 30 to 45 minutes, or until oats are
tender and water is mostly absorbed. Serve with sweetener of your choice
with a little freshly grated nutmeg on top.

LUNCH

**The Big Salad (with side of quinoa and/or lentils)

Ingredients/Directions:

*Salad:

3 cups dark leafy greens or raw lacinato/black kale
1 roma tomato
1/4 cucumber
1/2 carrot
1/4 cup pumpkin seeds

*Dressing:

1 tbsp olive oil
1 tbsp balsamic vinegar, dash sea salt and black pepper

*Quinoa:

3 cups cooked quinoa
Top with 1 tbsp olive oil, 1 to 2 tbsp nutritional yeast, 1/4 tsp sea salt,
1/4 tsp paprika.

*Lentils:

2 cups cooked green lentils
Top with 1 tsp each of olive oil, minced garlic, ginger, and curry spice,
plus 1/4 tsp sea salt.

*Spicy BLT Wrap

Ingredients:

1/2 (6-oz) package smoky bacon-style tempeh
1 tsp cooking oil
1/2 tsp Bragg's or soy sauce (divided)
1/2 tsp liquid smoke (divided)
1/2 to 3/4 tsp Tabasco or other hot sauce, to taste
1-1/2 tsp veggie bacon bits
About 1 cup of salad greens (a mix of red lettuce/green lettuce/spinach)
2 tbsp vegan mayonnaise (Nayonaise)
6 to 8 grape or cherry tomatoes
2 large flatbreads, or burrito-sized tortillas of choice

Directions:

1. Chop tempeh into1/2-inch to 1-inch pieces. Mix oil with 1/4 tsp each of
Bragg's, liquid smoke, and hot sauce. Heat oil mixture, and sauté tempeh for
5-8 minutes over medium heat, stirring occasionally.

2. While the tempeh cooks, mix vegan mayo with remaining 1/4 tsp each of
Bragg's and liquid smoke. Add 1/4 to 1/2 tsp hot sauce, to taste. Halve the
cherry tomatoes.

3. When tempeh is ready, combine it with 1-1/2 tsp of veggie "bacon" bits,
and remove from heat.

4. Heat flatbread/tortillas slightly, in microwave/oven/large skillet
(whichever you prefer). Spread half of the mayo mixture down the middle of
each flatbread/tortilla; add half the tempeh mixture to each, and top with
greens & tomatoes. Wrap up and enjoy!

Courtesy of Vegweb.com

DINNER

**Tempeh Tacos

Ingredients:
1/2 medium-size onion, chopped
3 cloves garlic, minced
1 jalapeño pepper, minced
2 tbsp olive oil
2 8-ounce packages tempeh, diced into 1/8- to 1/16-inch cubes
4 tbsp Mexican seasoning
1 tsp salt
1 cup water
1/4 cup chopped cilantro
12 whole-grain or corn tortillas
2 Roma tomatoes, chopped
1 avocado, thinly sliced
1/4 head romaine lettuce, chopped
1/4 cup cilantro, chopped
1/2 cup diced red bell peppers
1 jalapeño, finely minced (if more spice desired)

Directions:

1. Sauté onion, garlic, and jalapeño in olive oil until soft. Add diced
tempeh and continue to sauté for 2 minutes. Add seasoning, salt, and water.
Cook the mixture 10 to 25 minutes, until enough liquid evaporates that you're
left with a thickened sauce.

2. Just before serving add cilantro and stir. Heat tortillas over a griddle
or wrapped in foil in the oven.

3. Fill each tortilla with 2 or 3 tbsp of tempeh.

Makes 4 to 6 servings

**Roasted Vegetables with Pasta

Ingredients:

1 red onion
1 large red bell pepper
1 lb fresh asparagus
2 cups button mushrooms
1 tsp garlic powder or granules
1 tsp mixed Italian herbs
1 tsp chili powder
1/4 tsp salt
1/4 tsp black pepper
8 to 12 oz dry pasta
2 tomatoes, chopped (optional)

Preheat oven to 500°.

Directions:

1. Cut onion and bell pepper into generous bite-sized pieces. Remove tough
ends from asparagus, then break into 1- to 2-inch pieces. Clean mushrooms
and cut off any tough stems.

2. Place all the vegetables into a large bowl and sprinkle with garlic
powder or granules, Italian herbs, chili powder, salt, and black pepper.
Toss to mix.

3. Spread in a single layer in 1 or 2 large baking dishes. Bake 10 to 12
minutes or until the vegetables are just tender.

4. While the vegetables are cooking, cook the pasta according to directions,
then drain and arrange on a large platter.

5. Top with the roasted vegetables and chopped tomatoes.

**Easy Bean Dip

Ingredients:

1 15-oz can black beans, drained and rinsed
1 cup salsa
1/2 tsp ground cumin (optional)

Directions:

Combine all ingredients in a food processor or blender; process until
smooth.

Makes 6 servings; courtesy of Nutritionmd.org

Article printed from Men's Journal: http://www.mensjournal.com

URL to article: http://www.mensjournal.com/vegan

EDITORIAL QUESTIONS or COMMENTS should be e-mailed to
[hidden email], or sent to Letters, Men's Journal, 1290 Avenue of
the Americas, New York, NY 10104-0298. Fax number: 212-484-3433. Please
include your address and daytime telephone number. Letters may be edited for
space and clarity.

Copyright © 2009 Men's Journal. All rights reserved.

http://www.bykevingray.com/biography.php

Kevin Gray is a senior writer at Conde Nast Portfolio magazine, which he
joined in July 2006 to help prepare for the magazine's launch in May 2007.
Prior to joining Portfolio, Gray served as articles editor and senior
features writer at Details, where he covered business, politics and
international affairs. Since joining Details in 2000 to assist in its
re-launch, Gray has traveled the globe covering stories on several different
continents.

In the past six years, this has meant, among other things, tracking down
Joseph Kabila, the 32-year-old president of the Congo, for an exclusive
interview; infiltrating a sex slave trafficking ring in Romania; and getting
caught in a shoot-out as he interviewed the new police chief of a
drug-plagued Mexican border town. Gray has driven a motorcycle across
Mongolia, and written about Mongolia's homeless orphans; gone to Vietnam
with the U.S. Army to dig up the remains of dead servicemen; chronicled the
rise of the Falun Gong in China; profiled a group of violent white
supremacists in South Africa; and traveled to Libya to interview Saif
Gaddafi, Moamar Gaddafi's son and likely successor.

Prior to joining Details, Gray worked at CNN as a business producer on the
show Business Unusual with Lou Dobbs. His work has also appeared in The New
York Times Magazine, USA Today, The Washington Post, People and Newsweek.
Gray is a graduate of the University of Michigan. He also holds a master's
degree in English from the Center for Writers at the University of Southern
Mississippi
_______________________________________________


See also:

www.drmcdougall.com

www.vegsource.com


sweeteners (aspartame), methanol (becomes formaldehyde),
and premature babies in Denmark, TI Halldorsson et al
2010.06.30 AmJClinNutr: Erik Millstone: Betty Martini:
Rich Murray 2010.07.08
http://rmforall.blogspot.com/2010_07_01_archive.htm
Thursday, July 8, 2010
http://groups.yahoo.com/group/aspartameNM/message/1609

Woodrow C Monte, PhD, Emiritus Prof. Nutrition gives many
PDFs of reseach -- methanol (11% of aspartame) puts
formaldehyde into brain and body -- multiple sclerosis,
Alzheimer's, cancers, birth defects, headaches:
Rich Murray 2010.05.13
http://rmforall.blogspot.com/2010_05_01_archive.htm
Thursday, May 13, 2010
http://groups.yahoo.com/group/aspartameNM/message/1608
_______________________________________________


Rich Murray, MA
Boston University Graduate School 1967 psychology,
BS MIT 1964, history and physics,
1943 Otowi Road, Santa Fe, New Mexico 87505
505-501-2298  [hidden email]

http://RMForAll.blogspot.com new primary archive

http://groups.yahoo.com/group/aspartameNM/messages
group with 148 members, 1,610 posts in a public archive

http://groups.yahoo.com/group/aspartame/messages
group with 1215 members, 24,083 posts in a public archive

http://groups.yahoo.com/group/rmforall/messages

http://groups.yahoo.com/group/AstroDeep/messages

participant, Santa Fe Complex www.sfcomplex.org
_______________________________________________

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[Jochen Fromm-4]

I wonder if it is possible that too much
green, leafy vegetables are bad as well
because too much green food may cause
blood clots? A few years ago my sister
had a thrombosis in her leg (probably from
too much motorcycling), and the doctors told
her to avoid green, leafy vegetables which
contain Vitamin K.

-J.

----- Original Message -----
From: Paul Paryski
To: [hidden email] ; [hidden email]
Sent: Tuesday, September 14, 2010 6:44 PM
Subject: Re: [FRIAM] The Rise of the Power Vegan, 6 page revolutionary,
lucid, thorough article in Men's Journal, Kevin Gray: Rich Murray 2010.09.13

Hi Rich!  I have been a lacto-vegetarian for 40 years
and can testify to its benefits.  I do eat a bit of cheese
and yogurt and I do take multi-vitamins and B12.
Thanks for the article. Another real advantage of a
vegetarian diet is that it helps cut greenhouse gases.
Paul



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Meets Fridays 9a-11:30 at cafe at St. John's College
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[glen e. p. ropella-2]

Jochen Fromm wrote circa 10-09-14 01:57 PM:
> I wonder if it is possible that too much green, leafy vegetables are
> bad as well because too much green food may cause blood clots? A few
> years ago my sister had a thrombosis in her leg (probably from too
> much motorcycling), and the doctors told her to avoid green, leafy
> vegetables which contain Vitamin K.

"The dose makes the poison".

http://en.wikipedia.org/wiki/Paracelsus

p.s. Sorry.  I'm low on my quota of trite responses of late. ;-)
--
glen e. p. ropella, 971-222-9095, http://agent-based-modeling.com


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