Book Review: The China Study

The China Study by Dr. T. Collin Campbell, a nutrition and health researcher, shows us the connection between what we eat, and the link to cancer, heart disease, and diabetes. Dr. Campbell uses project findings in rural China, as well as personal research the author did in the Philippines while working with malnourished children, research from a 20-year partnership with the Chinese Academy of Preventive Medicine, Cornell University, and Oxford University, surveys of diseases and lifestyle changes in both Taiwan and China, etc. Referred to as the China Study, Campbell has put together the "8000 statistically significant associations between various dietary factors and disease." 

For anyone doubting the findings of Dr. Campbell, keep in mind, this is a man that grew up on a ranch where eating ham, eggs, bacon, milk, etc. with every meal was a daily occurrence. In fact, in this book, he expresses the regret he feels that he did not know about the connection between heart disease, etc. and our diets sooner, as he could have saved his fathers life (his father died of a heart attack at a young age). Dr. Campbell received his master's degree and Ph.D. from Cornell, spent 10 years on the faculty at Virginia Tech in their Biochemistry and Nutrition Department, served as a Research Associate at MIT,  and then returned to Cornell where he currently holds his Emeritus Chair in the Division of Nutritional Sciences since 1975. Prior to that, he began his graduate training by working on the effects of nutritional status on long term health, particularly in regards to the cause of cancer. He has performed large-scale human studies, laboratory research, authored more than 300 research papers, served on grant review panels, lectured quite extensively, and has received more than 70 grant-years of "peer-reviewed research funding". Dr. Campbell has also won many awards in both citizenship and research, and has participated in the development of national, as well as international nutrition policies.

The findings in The China Study prove that people who consume the most animal-based foods came down with the most chronic disease, while people that ate the most plant-based foods had a tendency to avoid chronic disease, and they were by far the healthiest! Campbell also shows how we can reverse the risks and/or effects of deadly illnesses with a plant-based diet. And while the The China Study is not necessarily a diet book, it does provide us with the various studies done to back up his research (as well as the research of others) that will have you striving for a healthier lifestyle. To read an excerpt, visit: http://www.thechinastudy.com/PDFs/ChinaStudy_Excerpt.pdf

Personally, I was astounded by every single page. I literally could not put this book down. And I'm not the only one that's impressed! Bradley Saul from OrganicAthlete.com stated that "The China Study is the most important book on nutrition and health to come out in the last 75 years. Everyone should read it, and it should be the model for all nutrition programs taught at universities." Nobel Prize Winner, Robert C. Richardson, Ph.D., Professor of Physics and Vice Provost of Research, Cornell University claims that "The China Study represents a major turning point in our understanding of health." Marilyn Gentry, President of the American Institute for Cancer Research says that "The China Study is a well-documented analysis of the fallacies of the modern diet, lifestyle, and medicine and the quick fix approach that often fails." Seriously, there is a reason why this book won VegNews Book of the Year! This is a must read for anyone interested in living a healthy lifestyle. Or, if you are like me, read it if the thought of cancer, heart disease, etc. scares the bejesus outta you!

http://www.thechinastudy.com/

Winter cleaning

I have a bad habit of buying tons of food every time I go to the grocery store. Then, half of it sits in the fridge until it goes bad. So, I've decided to do some spring, er, winter cleaning. I am going to use up everything in my pantry, freezer, fridge before I do any more major shopping. Of course, there are always little things we need such as milk and butter (and yes, I mean vegan!)... So, we will see what meals and snacks I come up with! I'll keep everyone posted! 

Scrumptious 2week vegan menu!

Speaking of meal plans! PETA has a 2 week vegan menu that looks delicious! Tofurkey and hummus sandwich, "chicken" fillets with mashed potatoes and gravy, empanadas, easy mac and cheese (I'm definitely trying out this recipe!), meatball sub, blueberry pancakes, BBQ pineapple-stuffed baked potatoes, pizza, pumpkin-chocolate chip pancakes, and much more!

http://www.peta2.com/STUFF/s-twoWeekVeganMenus.asp?c=peta2_enews

Weekly meal plan

Here is a sample meal plan for a week of being vegan. I tried to keep this first week simple, w/out a lot of cooking & w/out spending a lot on new groceries. I also recycled as many of the ingredients as possible so that you don't have to spend unneccesary moolah! I have posted recipes in the past, & I will post more in the future, so you can definitely substitute any of the below ideas if you don't like to eat leftovers. Please don't think eating vegan is boring just because I kept this simple! A lot of people have been asking me to do meals on a budget, & w/very little cooking... This is catered to that crowd. 

Monday

Breakfast: 3 Sisters maple oatmeal w/your choice of fruit over the top, such as banana slices or blueberries. Don't like oatmeal? Neither do I, but I dig 3 Sisters maple. If you are completely against oatmeal, trade it in for 100% natural peanut butter (the only brand I like is Adams. Buy it at Wal-Mart at a super low cost) on whole wheat toast. Slice the banana over the toast, or make a fruit salad. Yum!

Snack: Trail Mix. Seriously, this is your best friend! Anything from Trader Joe's is good, as well as the Archer brand from Target. Make sure you don't get chocolate chips or M&Ms mixed in there! This is great to fill up on.

Lunch: Salad. Spinach or mixed greens (remember, spinach is super good for you!). I add Craisens, sliced almonds, kidney beans, baked snap peas, sunflower nuts, chopped apple, tomatoes, bell peppers, avocado, fresh cilantro, & either a vinaigrette dressing or vegan ranch. DO NOT BUY VEGAN RANCH! It is absolutely disgusting!!! I have a great vegan ranch recipe that is easy peasy to make & tastes better than Hidden Ranch!

Snack: If you have the above mentioned vegan ranch, dip some carrots & broccoli for a cancer-preventing snack. I usually slice an apple for the above salad, cubing half for the salad, slicing the other half as my mid-afternoon snack.

Dinner: Stirfry. If you are lazy (like me!), you can buy pre-packaged stirfry veggies anywhere. I also love Gardein brand Mandarin-Orange chicken. Cook longer than the directions recommend so that it comes out nice & crispy. If you are super lazy, Trader Joe's has the best fried rice I've ever tasted. And it's vegan! I usually keep brown rice in my cupboard, as I eat stirfry at least 1x/wk. Check out egg rolls & spring rolls at whatever store you are shopping at. Read the ingredients on the veggie rolls, some are actually vegan.

Dessert: Fruit smoothie that would put Jamba Juice to shame! I have a smoothie machine, but I'm sure a blender works just as well (I never add ice, as it waters it down). I buy fruit sorbet from Whole Foods (the ones made w/coconut milk are delicious & very creamy). The more sorbet you add, the thicker the smoothie. I also buy 100% fruit juice from Whole Foods. Add a dollop of soy yogurt, a half a banana, & voila! 

Tuesday

Breakfast: Amy's brand non-dairy burrito. I know it's a typical lunch burrito, but I love one of these on a cold morning!

Snack: Unsalted, roasted pistachios. Eat as many as you want, they're good for you!

Lunch: Sandwich. Whole wheat bread, vegenaisse, spicy brown mustard, lotsa lettuce or spinach leaves, avocado, pickles, tomatoes, sliced bell peppers (orange & yellow are best!), & your favorite sprouts. This is very filling, & oh-so-good! Grab some flaxseed tortilla chips & you're set!

Snack: Well, since you already have the flaxseed tortilla chips, enjoy some yummy salsa w/it for a snack! My fave is Herzez w/fresh cilantro & avocados mixed in.

Dinner: Either portabello burgers or vegan burgers made w/lots of beans & corn, etc. Toast a whole wheat bun, add some lettuce, tomato, avocado, vegenaisse, spicy brown mustard, & dip in the above mentioned vegan ranch. Add some sweet potato fries for a delicious alternative to the regular fries.

Dessert: Lucy's brand cookies. I like the cinnamon ones! 

Wednesday

Breakfast: Hey, you've made it this far, why not treat yourself to Starbucks? See my earlier Vegan Starbucks post for a few ideas!

Snack: The above mentioned peanut butter on toast

Lunch: Taco salad (see recipe in earlier post). This can definitely be made in advance if you are going to be at work!

Snack: Chow down on either leftover fruit, carrots & broccoli, trail mix, or salsa.

Dinner: Whole wheat spaghetti. If you don't feel like making your own sauce from scratch, choose a jar of your favorite brand (make sure there's no dairy or meat!). Add some mushrooms, zucchini, squash, etc. w/your choice of spices. There are some vegan Parmesan cheeses out there that are pretty darn good! Enjoy some crusty bread w/vegan butter (Earth Balance is fantastic "butter"! It's also great to cook with). Having friends over? Add a mixed green salad w/your favorite toppings.

Dessert: There are some fantastic vegan ice creams out there. Either have a bowl of the sorbet you used for your smoothie, or try some Toffuti ice cream sandwiches or fudge bars. 

Thursday

Breakfast: Oatmeal or toast & fruit or make a smoothie to start your day out right!

Snack: Pistachios &/or trail mix

Lunch: If you aren't in the mood for leftovers, go for Amy's brand. Anything vegan. It's easy to take to work, & delicious!

Snack: Lucy's brand cookies

Dinner: Potato & corn chowder (see my recipe in an earlier post). This is cheap, easy, & great for these cold evenings!

Dessert: Use your remaining fruit & soy yogurt to make a fruit parfait. Add some granola for crunch. Bear Naked makes some great ones! However, honey is NOT vegan, so take that into consideration... (I wouldn't be opposed to sticking a cookie in that there parfait for "garnish"!)

Friday is my lazy day. Therefore, I often use it to finish off my leftovers.

Breakfast: Your choice of any of the above breakfasts you've enjoyed. I like to sleep as late as possible on Fridays before work, so I usually have peanut butter toast or a banana, as I can eat either one while driving.

Lunch: Leftover spaghetti, chowder, or stirfry. Don't like leftovers? Make another salad. I try to eat salads at least 3 or 4 lunches out of the week. Very very healthy!!

Snack: Again, I will recycle whatevers left... Chips & salsa, cookies, trail mix, etc. 

Dinner: Hey, I'm probably going out. So if I eat at home, I don't want to cook. I'll either eat leftovers or make something quick & filling like a baked potato & steamed broccoli & corn.

Dessert: I rarely stick around for dessert at home on a Friday night, but if I do decide to stay in & veg in front of the TV, it's usually w/a fruit smoothie.

Meatless Mondays

We know that what we eat is directly related to our health... Duh. Of course, with all of this knowledge at our fingertips, it surprises me that people still continue to consume meat, dairy, and sugary crap on a daily basis. In fact, it boggles my mind that so many people eat all of this in more than one meal throughout each day! Yet as a whole, our country continues to become more obese and cancer-ridden every day. Sigh.

I recently read in Sunset magazine that there is a nonprofit initiative encouraging folks to go meatless just one day out of the week. Not only does it vastly improve YOUR health, but it also benefits the health of our planet. I've included a link (http://myyearwithoutspending.blogspot.com/2010/01/meatless-monday-recipes.html) to a website where you can get more information about this creative and fun way to get healthy without giving up your favorite foods, as well as a great list of recipes to try out. Many of the recipes also include some of the best cancer-fighting "superfoods" such as broccoli (fights liver, breast, lung, prostate, skin, bladder, and stomach cancers), tomatoes (fights stomach, endometrial, prostate, and lung cancers), beans (fights breast and colon cancers), etc. For a list of 6 cancer-fighting superfoods to easily introduce to your daily diet, check out the following link: http://shine.yahoo.com/event/vitality/6-cancer-fighting-superfoods-2428408/

Food, Inc.

I'm sure all of you have heard me mention the informative documentary Food, Inc. Produced and directed by award-winning filmmaker Robert Kenner, and co-produced by investigative journalist, best-selling author, etc. Eric Schlosser, this film exposes the "highly mechanized underbelly" of our nation's food industry, shows evidence and facts that prove our food supply is controlled by a small handful of corporations that put profit ahead of consumers health, the employment of the American farmer, our environment, and the safety of workers in the industry. This film also reveals the atrocities hidden from us by the USDA and the FDA (government regulatory agencies), etc. 

How do you think your chicken developed bigger breasts? How did we build up to herbicide-resistant soybean seeds? Where did all of the new strains of E. Coli come from? Why are we one of the most obese countries? Why the "epidemic" number of adults living with diabetes? This film which features interviews with experts such as Michael Pollan (The Omnivore's Dilemma, which I am currently reading, In Defense of Food: An Eater's Manifesto) and Eric Schlosser (Fast Food Nation) shows us the shocking truths behind how the foods we eat are produced.

Owen Gleiberman, Entertainment Weekly stated "I'm not generally in the habit of praising movies for being good for you, but Food, Inc. is more than just a terrific documentary - it's an important movie, one that nourishes your knowledge of how the world works." This is completely true. Food, Inc. is a great film that opens our eyes to the damages done to both our country, as well as the harmful practices now used in the food industry. As John Anderson, Variety states Food, Inc. "Does for the supermarket what 'Jaws' did for the beach."

You can read up on the film, as well as those associated with the documentary on the movies website: http://www.foodincmovie.com/index.php

Become a Meat-Eating Vegetarian

Wait... What? It's true. You could easily become a meat-eating vegetarian or vegan. Many people flirt with the idea of becoming vegetarian or vegan for a variety of reasons. They love animals, they want to lose weight and/or improve their health, they hope to play their part in improving our environment, etc. Going vegetarian or vegan can be like going on a diet... Sure, you're motivated at first, you've made your New Year's Resolution, you've purchased all the right books, etc. Then, like any other diet, you cave after you go to a party and someone waves that huge, gorgeous slice of double chocolate fudge cake under your nose. Then, you feel as if all of your hard work was a waste, and you fall back into old routines. Hey, you are not alone! It happens to the best of us. 

In an earlier post, I mentioned having had fish a few times in my first year after becoming vegetarian. Sure I felt guilty, but man my brother-in-law fixes a delectable fresh fish gumbo! My mouth waters just thinking about it! I've also been known to guiltily eat a fish fillet from McDonalds, even knowing that they are on their way to depleting Alaskan Pollock in the process. I'm human. I also mentioned in a prior post that I have not had red meat, fowl, etc. at all in over 2 years. It surprises people when I say that I don't miss it, but I've had years to find great, tasty alternatives. That's what this blog is about. Sharing tips, recipes, favorite finds, and facts about a vegetarian/vegan way of life in order to save you a little bit of time at the end of the day.

For every year that you eat vegetarian or vegan, you save over 100 animals. That's nothing to sneeze at! If you want to eat meat, fine. I have provided posts that tell you how to make an informed decision on where to buy your meat/dairy that improves your health, the environment, and gives animals a better life/death. But why not go vegetarian or vegan a few days a week? Most of us indulge on the weekends in foods and drinks that are not good for us... Maybe use Mon-Wed as your "healthy" days. Cut meat (and dairy if possible!). I guarantee you'll lose weight, you will improve your health, and you will still be saving lives. You'll also be trying new foods that you will love! Life is about new experiences. When was the last time you challenged yourself to try something out of your every day life?

PETA has a great, FREE, vegetarian starter kit. They also have a 30-day pledge that will give you a great challenge to try new recipes, look at our world differently, and give you the opportunity to see how great you feel after your body has cleansed the animal products out. Remember, just a few days a week can improve your health and save lives and a depleting environment. Flirt with vegetarianism. Yes, you CAN have your cake, er meat, and eat it too!

http://features.peta.org/govegan/

http://www.chooseveg.com/vegetarians-save-lives.asp