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 [email protected], 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 [email protected] 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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