Living Vegan For Dummies - Alexandra Jamieson [0]
Table of Contents
Introduction
About This Book
Conventions Used in This Book
What You’re Not to Read
Foolish Assumptions
How This Book Is Organized
Part I: “Ve-gan” at the Beginning
Part II: Building a Healthy Vegan Diet
Part III: Sticking to Your Guns: Staying Vegan
Part IV: Tasting Is Believing: Vegan Recipes
Part V: Living Vegan in the Real World
Part VI: Veganism for All Walks of Life
Part VII: The Part of Tens
Icons Used in This Book
Where to Go from Here
Part I: “Ve-gan” at the Beginning
Chapter 1: The Lowdown on Vegan Eating and Living
You Are What You Eat: The Health and Food Connection
Heart-healthy, low-fat, cholesterol-free foods
Feeling fine with fiber
The power of proper protein
The healing power of plant foods
Living Vegan Beyond Your Diet
Fierce, fabulous, fur-free fashion
Keepin’ it real at home
Staying vegan in a nonvegan world
Energetically Speaking: The Spiritual Side of Veganism
Tackling Common Questions about Veganism
Why on earth would you live like that?
What can a vegan eat?
Is it a balanced diet?
Chapter 2: Understanding the Impact of Vegan Living
Straight Talk about the Ecological Impact of Animal Protein
Water pollution and water scarcity
Toxic odor and air pollution
Mountains of manure
Having Reverence for All Life
Taking action against food injustice and malnutrition around the world
Standing up for animals
Chapter 3: Transforming to Veganism
Going Cold Tofurky
The pros of converting quickly
The cons of going too fast
Taking a Slow, Systematic Approach
Advantages of taking your time
Problems with pacing yourself
The Nuts and Bolts of Changing Over
Choosing your timing wisely
Educating yourself and enrolling your comrades
Making healthier decisions by planning your meals ahead of time
Purging nonvegan products from your life
Getting to know your new community
Focusing on the fun and adventure of being a vegan
Part II: Building a Healthy Vegan Diet
Chapter 4: Essential Nutrients for Healthy Success
“B”-ing Healthy with B12 and B2
Finding B12 and B2 in vegan foods
Getting enough of the right kind
Counting on Calcium for Strong Bones
Boning up on calcium requirements
Seeking out calcium in vegan foods
Avoiding foods that leach calcium
Pumping Up Your Iron Intake
Understanding how much you need
Obtaining your iron in vegan foods
Using iron to the best of your body’s ability
Staying away from iron blockers
Vitamin D: The Sunlight Vitamin
Elevating your vitamin D intake naturally
Adding food or supplements to get your Vitamin D
Don’t Forget Zinc!
Picking up zinc from vegan foods
Making sure your body absorbs it
A Little Help from Our Friends: Giving Supplements a Try
Chapter 5: Protein Protocols
What You Need to Know about Protein
How Much Protein Do You Need?
Protein needs for all ages and stages
Protein problems: Why too much of a good thing is a bad thing
Not enough protein? Symptoms to look out for
Why Vegan Protein Is Better Than Animal Protein
Finding Protein in Vegan Foods
Protein-rich vegan favorites
Including fermented foods for easy protein digestion
Soy, oh boy! The controversy and confusion
Chapter 6: Transforming Food into Health-Supportive Meals
Focusing on Quality over Quantity
The proportions of your portions
Quality is key
Picking and Choosing: Healthy Vegan Food Groups
Complex carbohydrates
Seasonal veggies
Sea vegetables
Finding good fruits
Proper proteins: Beans and legumes
Aw, nuts! (And seeds)
Healthy fats
Supportive sweets
Part III: Sticking to Your Guns: Staying Vegan
Chapter 7: Cooking and Shopping Like a Vegan
Gearing Up with Basic Cooking Equipment
Pots, pans, and bakeware
Cooking utensils
Knives
Special equipment to consider
Filling Your Kitchen with Wholesome Whole Foods
Great grains
Luscious legumes
Fruits and veggies
Spices, seasonings, and handy condiments
Storing Your Goods to Ensure Freshness
Shopping