The power of raw

Last week, Taruna Shah, a housewife in Mulund, gave up meat. It was a vegan meet held by some residents in her area that convinced her to do so. She says, “It was just a small meet-up with a few friends. But why turning vegan was so important was explained so well that I was convinced to take this  step.”

Shah’s suburban neighbourhood isn’t the only one to be hit by this green wave. While turning vegan as a way of life became a trendy thing to do in the city and around the world a while ago, organising vegan meet-ups and potlucks in residential colonies to introduce new members to this lifestyle is catching on now.

“Potlucks are held to introduce people to whole food, plant-based diet and create awareness about its health benefit and impact on the environment. Each participant brings a vegan dish that is made without using any animal products. Usually, a few dairy substitutes are used in the preparation,” says Samir Pasad, who runs Vegan Bites, which supplies health meals to individuals and corporate clients all over Mumbai.

“The most popular dishes that are made with dairy substitutes are dahi wada, papdi chaat, smoothies, ice cream or some exotic dessert.”

In fact, Sharan India, that promotes veganism, has been organising vegan potlucks at various Mumbai neighbourhoods for a few years now. Every area of Mumbai is targeted and generally, one or two potlucks are organised a month. Non-vegetarians are invited as well, to give this lifestyle a try.

The last meet in Ghatkopar saw a turnout of 35, and people were asked to bring a dish prepared without animal products, dairy or honey.

Vaishnavi Mehta, a housewife in Bandra, is organising a vegan potluck for her friends next month. She’s already informed them of the vegan specifications for the food they bring.

Ask her why, and she says, “Most lifestyle diseases like diabetes, hypertension and heart problems can be prevented or reversed with whole-food and plant-based diet. Isn’t that reason enough to convert?”

 

http://www.hindustantimes.com/Entertainment/Food/The-power-of-raw/Article1-880065.aspx 

Getting the vegan diet right

The simplest definition of vegetarianism is a diet that is free of meat and fish. But the eating habits of vegetarians cover a wide spectrum. At one end are lacto-ovo vegetarians who avoid meat but eat eggs and milk products, and at the other end are vegans, who forgo all animal-based products, milk, milk products and honey included.

The term “vegan” was coined in England in 1944 by Donald Watson, co-founder of the British Vegan Society, to mean “non-dairy vegetarian”. Singer Paul McCartney and actor Alec Baldwin promote the cause and regard a flesh-free diet not only as a more healthful, but as a more ethical, way to live. Without going into the question of ethics, being a vegan in India or a vegetarian with dairy allergies is fraught with challenges, since the vegetarian diet in India relies heavily on cow or buffalo milk and milk products. Here’s a guide to eating vegan in India, its health benefits, and how it can help you lose weight. 

Why choose to be a vegan?

Most doctors will agree that a low-fat diet high in fruits, vegetables and nuts is a boon to health. There is also widespread acknowledgment that reducing or eliminating red meat from the diet cuts the risk of heart disease. A plant-based diet can also improve the health of people with type 2 diabetes, improve overall glycaemic levels (a calculation of the effect of different foods on blood glucose levels) and control lipid levels. A diet based on fruits and vegetables, which are low in calories, will help maintain weight.

Albert Einstein once wrote, “Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.” Though Einstein’s words remain as true today as when he penned them in 1930, we now know that there are more than a few concerns for those who choose to go vegan. Let’s look at some of these health concerns and how we can circumvent them.

Anaemia

One of the main concerns for those switching to a vegan diet is anaemia. The most common type, iron-deficiency anaemia, occurs when a person isn’t getting enough iron in the diet; the symptoms include fatigue, weakness and dizziness. Since meat, eggs, poultry, fish and dairy products are the primary dietary sources for iron, vegans need to make sure they get enough from alternative sources. 

Iron is essential for the production of haemoglobin and women, especially pregnant women, need to get enough of it. A balanced vegetarian diet with plenty of green leafy vegetables such as spinach, dried fruits such as apricots, raisins and prunes, and tofu (which is soy-based) will provide enough iron for most people. If you’re concerned you’re not getting enough, ask your doctor to perform a simple test to check the iron content in your blood. Vitamin C intake with meals increases iron absorption, so include some orange juice with meals or have your iron capsule with a capsule of vitamin C. Calcium reduces iron absorption, so don’t take iron and calcium capsules together.

Protein deficiency

Protein is essential for the growth and maintenance of cells. Although protein is abundant in meats, it is also present in vegan sources like peas, nuts, lentils and soy products such as tofu and tempeh. Build meals around low-fat, protein-rich foods such as lentils, beans and quinoa, and substitute meat and dairy products with soy substitutes like tofu, tempeh and seitan (also called “wheat meat”), available at speciality food stores. 

It is a myth that vegans cannot get enough protein—you just need to know how to combine the foods properly. For example, beans are high in an amino acid called lysine, but low in sulphur-rich amino acids. Amino acids are the building blocks of proteins, which are made up of 20 amino acids, 11 of which are manufactured by the body and nine that can be obtained only through food. Lysine is an essential amino acid—so food combinations become vital to get the maximum benefit of proteins.

Eating a meal of black beans/chana (Bengal gram)/rajma (kidney beans) and rice is one way to get a balanced set of proteins as well as carbohydrates.

Osteoporosis

Osteoporosis occurs when the body does not form enough new bone over time. Adults require about 1,200mg per day (on an average) of calcium. Major dietary sources include milk, cheese and yogurt, but vegans can find it in green, leafy vegetables such as spinach or collard greens and in soy products such as soy milk and tofu. I do prescribe calcium supplements with a combination of vitamin D (required for the body to absorb calcium from foods) to most patients though, especially vegans.

Vitamin B-12 deficiency

This is a deficiency seen commonly in vegans. Vitamin B-12 is essential for brain and nervous-system functioning. It is most commonly found in animal and dairy products such as eggs and milk, so this is a serious concern for vegans. Fortunately, nowadays, many foods are fortified with B-12, including many breakfast cereals, soy milk and nutritional yeast. It is also commonly available as a supplement. Deficiencies in B-12 and omega 3 (also often seen in vegans, since the major source of omega 3 is fish oil), in turn, are linked with higher blood levels of an amino acid called homocysteine, and with decreased levels of HDL cholesterol, the good cholesterol. While high homocysteine levels are an established risk factor for heart disease, higher HDL levels protect the heart. Try and include seaweed (also a good source of omega 3) and greens for vitamin B-12. I would advise vegans to take a supplement of B-12.

For a boost in omega-3 fatty acids, try plant sources such as flaxseed, walnut, pumpkin seeds and soy, canola oils and soybean oils.

Some Substitutes

These items work to provide the health benefits of meats and dairy.

• For protein: Pulses and beans , soy products like tofu and tempeh, nuts and nut butters like peanut butter.

• For iron: Fortified breakfast cereals, soy-based foods, dried prunes and apricots, nuts, beans, legumes, wholewheat bread, and baked potatoes.

• For calcium: Soy products, legumes, almonds, sesame tahini, calcium-fortified orange juice, and dark, leafy vegetables.

• For zinc: Soybean, fortified breakfast cereals, nuts, breads, mushrooms and peas. Wheatgerm (the embryo of the wheat plant) and pumpkin seeds.

• For vitamin B-12: Soy-based beverages, some fortified breakfast cereals.

• For riboflavin: Almonds, fortified cereals, mushrooms, and soy milk.

Vishakha Shivdasani is a Mumbai-based medical doctor with a fellowship in nutrition. She specializes in controlling diabetes, cholesterol and obesity. 

http://www.livemint.com/2012/05/21201703/Getting-the-vegan-diet-right.html?h=C 

 

Rippling muscles, wizened faces, indomitable spirit

BANGALORE: When thousands of Bangaloreans put on their sneakers and braced for a run with the early-morning breeze hitting their face at the Kanteerava Stadium on Sunday, all that ruled their mind was the sheer joy and spirit of doing a run.

From industrialists to actors to techies to students; the young and the old - they were all there, braving the sun that got harsher by the minute and the run that got tougher by the mile. Even after a strenuous morning drill, the smiles on the participants' faces didn't wane. Stamina kept a steady pace with enthusiasm.

A regular at long-distance runs, Bollywood actor Rahul Bose, who ran on Sunday, tweeted, "Beautiful day for running in Bangalore. Felt easy and fluid today. Did world 10K run in 54 minutes. Was good for 5k more."

AGE IS JUST A NUMBER

The senior-citizens category stole the show. Dressed in bright yellow, 785 energetic senior citizens won big applause with 104-year-old Krishnaiah and 102-year-old Subbalakshmi emerging clean winners. Krishnaiah said: "My next four generations are in front of me. I'm elated. I couldn't run, but I'm happy I could encourage the rest of the participants."

A reluctant first-timer who finished the race, Chandra Layout's 73-year-old Mythili Krishnan is thrilled: "My children and grandchildren encouraged me to join the race. Such events help us be fit mentally and physically."

The open 10K category broke all barriers. TS Chalapathi, a 64-year-old, pounded the road along with his five-year-old grandson. "We are three generations running today. This is my fourth year at Bangalore 10K and I finished my race in 1 hour, 10 minutes against last year's 1 hour, 24 minutes. My son and grandson were equally excited about the race," an elated Chalapathi said.

The wheelchair category proved once again - if it was ever required, at all - that the human spirit is supreme. The fun quotient was aplenty in the Majja Run that saw 11,018 participants hit the road. NGOs provided a touch of seriousness, beaming social causes.

CAUSES, TOO, PUT ON SHOES

Environment, vegetarianism and charities were some of the themes that created ripples during the run. Vegan Arun Rangasamy ran barefoot, promoting veganism. "Going vegan is the most preferred way to live. After they were detected with deadly diseases, many sportspersonalities have resorted to veganism. I ran to promote the cause," said Arun.

There was action off-track too. A group of 50 volunteers from Saahas, an organization to rid the city of waste management, ensured the place was garbage free. Its volunteers ran with bins and scooped up the waste to be sent for recycling. "Some 95% of the 1.5 tons of waste - plastic, papers and tetrapacks - expected to be generated at the event will be recycled," said Wilma Rodrigues of Saahas.

SIDELIGHTS

Cool for men, but hot and humid for women

The early morning showers that lashed the city came as blessing to thousands of runners. The elite men runners, mainly from African nations, got the full benefit of the weather and the winner finished close to the course record that was set in 2008. The women runners, who started an hour later, weren't so lucky as the temperatures shot up drastically. Adding to their discomfort was the rising humidity. The effect of the heat wave reflected in their timings too.

Late risers & thin crowds

The early start meant there were fewer people to cheer the runners The saving grace was the growing number of cheer leaders organized by the sponsors and thousands who came in to race. "It's too much to expect the locals to be up so early and supporting the athletes. It is different in European cities. The 10K race in London starts at 11 am as there is no worry about the temperatures," race director Hugh Jones said. How about an evening race?

Growing Participation

'Run as One' was the theme around which the latest edition of the World 10K rallied. And as statistics show the number of serious runners in the city has been growing at a rapid pace. As many as 9,000 runners participated in the Open 10K race which saw enthusiastic amateurs too join in. The masses soon melted into staggered packs and lone runners. The common aim was a decent finish irrespective of the timing and this most of them managed. Groups assembled at points comparing notes - how much distance they covered and how soon.

SNIPPET

Timing chip-tap dance

Many athletes made sure their footsteps were heard extra-loud on specially- designed floor mats at a few points along the route. They were eager to ensure that they successfully registered their time with the help of chips attached to their boots. A small disc-like device, the timing chip is read by a sensor placed on the mat which immediately transmits the runner's data and time to a collection point. At one point along the way, a giant screen even displayed names of runners who had completed a set distance.

Vegans and the city

http://www.deccanchronicle.com/channels/lifestyle/trends/vegans-and-city-272

When the city’s first vegan potluck was organised on October 2, it was simply an effort to bring together those who led cruelty-free lifestyles and those who wanted to lead one. 

The potluck, that had attendees bringing tasty home made vegan goodies, is a positive sign that goes to show — among the Chettinad chicken loving population there also exists a quiet and peaceful community that loves its curd rice made from peanut milk. 

There is a vast difference between vegetarianism and veganism; and vegans in Chennai constantly endeavor to make people aware of the positive side of living an ethical, environmental-friendly and healthy lifestyle. 

Srinivas Krishnaswamy and his wife, Preeti, of Krya Consumer Products were the force behind the delicious vegan potluck. 

Srini and Preeti, who turned vegan in 2010, started a Facebook resource page called ‘Vegans in Chennai’ with a view to inform and help others cope with sustainable urban living in Chennai.

“The potluck brought together anybody who was interested in sampling vegan food and learning more about this cruelty-free lifestyle. Among the crowd were meat-eaters, animal activists and even a 64- year-old who turned vegan overnight along with his family!” says Srinivas. 

While Srinivas dons the mantle of guiding vegans in the city, 25-year-old Niranjan Amarnath helps youngsters turn vegan with his group ‘Chennai Vegan Drinks.’ The group helps organise screenings in colleges to motivate students to take up veganism. 

Niranjan, who screened a film on the benefits of eating natural food at the potluck says, “I am in the process of screening Earthlings, a documentary on animal rights at colleges on World Vegan Day on November 1. While veganism is a new concept, it certainly is picking up. I find that people are enthusiastic and want to explore the concept.” 

A vegan lifestyle doesn’t stop at the exclusion of diary foods and animal products from one’s diet, but also calls for the removal of animal products from one’s lifestyle. This means the elimination of leather, pearls, silk, cosmetics tested on animals and your favourite ice cream too! 

Anuradha Chawla, who’s been vegan for the last four years finds that Chennai offers a variety of vegan cuisine that help one stay on the path of righteousness. “Restaurants like Little Italy veganise food on request. There are also bakeries like Wholistic Breads and The Sugar Hut that offer vegan delights. Nature’s Co, in Express Avenue offers cruelty-free wellness and body products.”

 

While Wholistic Breads in Adyar is nearly 90 per cent vegan, The Sugar Hut by Nanditha Sashidharan can dish out vegan cakes and cupcakes on request. 

Says Nanditha, “Orders for vegan treats are certainly going up and I find that mostly youngsters are attempting to make this conscious choice.”

This is definitely not the time to complain, or make excuses about insufficient help in leading a vegan life. If you’re an animal lover and want to turn over a new leaf, help is certainly at hand.