Eating for life 3 Miley Cyrus Natalie Tobey Maguire “Watching Portman “I just never really #WhatTheHealth “I am a very liked meat. I had with my puppies & strict vegetarian. a really tough I am so proud to call … I just really, really time even eating Congratulations! myself #Vegan! ... love animals and I act chicken. I would Think before you eat! on my values. … I am really start imagining Go vegan!” against cruelty [to] animals.” what I was eating By opening this guide, you’ve just taken the first exciting step towards one of the best choices and the life of the that you can make for yourself, animals and the planet. The pages that follow are packed with Bill Clinton Russell Brand animals and all “I like the vegetables, the fruits, the “I became that kind of stuff.” important information, easy tips and scrumptious recipes to help you establish eating habits beans, the stuff I eat now. … All my vegetarian that you’ll feel great about. It’s easy to live and let live, and this guide will show you how. blood tests are good, at 14. … Isabel Lucas Fruits and vegetables: © Tatyana and vegetables: © Tatyana Fruits Vychegzhanina/Dreamstime.com and my vital signs I’ve never “[Being are good, and I feel regretted it. vegetarian is] a good, and I also I’m incredibly simple small step I have, believe it or sentimental can take. … [I]t works • Sylvie Guillem, Vegan and Vegetarian Athletes not, more energy.” about well for my body, and I ballet icon Why are vegan athletes always at the top of their game? One reason is that animals.” also feel more in tune.” • Rich Roll, plant foods provide athletes with all the nutrients that they need to stay healthy, ultra-endurance athlete competitive and strong – minus the saturated fat, cholesterol and other Missy Higgins contaminants found in meat and dairy products that could slow them down. Carl Stella McCartney “I looked into the • Dave Rastovich, Lewis, perhaps the greatest Olympic athlete ever, says, “[M]y best year of track “It is wrong to eat dead ethical side of surfing sensation competition was the first year I ate a vegan diet”. animals on many levels: [eating meat] © Kevin Lynch • Amanda Beard, it is destructive for the even more and I seven-time Olympic medallist Local vegan and vegetarian champions include Peter Siddle, Robert de Castella, environment, it is not realized that I really in swimming Ruth Heidrich (New Zealand Ironman title winner) and surfer Dave Rastovich. ethical, it has been just didn’t approve World-class mixed martial arts athletes – including proven to be damaging to of the way animals are • Brendan Brazier, Jake Shields, Nate and Nick Diaz and Mac Danzig – your health,and, spiritually, treated in factory farms.” endurance athlete and also stay strong while avoiding animal-derived foods. you should love and live with Ironman your fellow creatures, not kill them!” • Chris Evert, Vegan and vegetarians receive optimal nutrition from Ruby Rose tennis champion plant foods and weigh less, on average, than meat- “I eat so much eaters. They also have better cardiovascular health Hugo Weaving amazing food © Starmaxinc.com • Robert de Castella, “Both my children Pamela Anderson …. I’m plant based marathon runner and more stamina. All these things help athletes perform at their peak potential. Physician and author are vegetarians. … “Chickens, pigs and other animals? and stupidly healthy.” • Jake Shields, Dr Neal Barnard explains that “a healthy vegan diet The more I started They are interesting individuals with mixed martial arts champion gives important advantages over a meaty diet, which thinking about it, personalities and intelligence. What • Peter Siddle, is why many Olympic and professional athletes are the more I thought people need to understand is that fast bowler vegetarians”. A study involving the Australian Institute my son’s natural, if they’re eating animals, they are of Sport found that “many successful endurance childish reaction promoting cruelty to animals.” Bryan Adams athletes are vegetarians”. was spot on.” “[T]he moment I began to understand what was going on with the treatment of © Phakimata/Dreamstime.com © Brendan Brazier animals, it led me more and more in the Xavier Rudd way of the path I am [on] now, which is Paul McCartney Joaquin Phoenix James Cameron Peter Dinklage “When I realised how animals have to a complete vegan.” “I am a vegetarian “Animal rights is a part “It’s not a “I decided to become suffer in the meat industry, I decided because I realise that of my everyday life. requirement to a vegetarian when I never to eat meat again. The industry’s even little chickens When you live eat animals, we was in my teens…. anonymity and the treatment of animals suffer pain and fear, by example, just choose I have continued to as worthless beings used only for experience a range of you create to do it, so stay with it out of production really feelings and emotions, a certain it becomes my great respect for annoyed me.” and are as intelligent level of a moral choice animals…. Any form as mammals, including awareness.” and one that is of animal abuse is dogs, cats and even having a huge impact on the pretty upsetting to some primates.” planet, using up resources and me.” destroying the biosphere.” Celebrity photos: © Starmaxinc.com, except Missy Higgins Splash News, Xavier Rudd Celebrity Ltd/Max Vadukul © 2007 MPL Communications and Paul McCartney James Looker, 2 Eating for life FIND OUT MORE ABOUT HEALTHY VEGAN EATING AT PETA.ORG.AU. Eating for life 3 Roasted Red Pepper Hummus Q & A Ask the Experts Eating for Life “What do you think of ‘low- carb’, meat-based diets?” Leading health experts agree that a vegetarian diet provides optimal nutrition for both children I call them “the ‘make yourself sick’ diets” because they and adults. The Australian Medical Association warns of the health risks of meat-heavy diets. cause the body to go into ketosis – a state that occurs when we are seriously ill. I also use that designation Nutrition Australia says, “There is a substantial body of evidence supporting the belief that because the very foods recommended – meat, chicken, bacon, eggs and cheeses – are the foods the [American] Fruits and vegetables: © Tatyana and vegetables: © Tatyana Fruits vegetarians in Western countries experience significantly less cancer, less heart disease, fewer Vychegzhanina/Dreamstime.com strokes and generally live longer than omnivores”. Heart Association and the [American] Cancer Society say cause our most dreaded diseases. ... There is only one way to fully satisfy your appetite with delicious foods and stay trim and healthy for a lifetime – that’s a low-fat vegetarian Vegetable Spring Rolls diet with fruits and vegetables and a bit of exercise. According to Dr T Colin Campbell, Dr John McDougall, medical director of the McDougall Program nutritional researcher at Cornell University and director of the largest Q & A epidemiological study in history, Savoury Faux-Chicken Pot Pie “[T]he vast majority … of all cancers, Ask the Experts cardiovascular diseases and other forms of degenerative illness can be prevented “Isn’t fish a health food?” … simply by adopting a plant-based diet”. Anyone who eats fish for health reasons should think again: fish can accumulate toxins up to 9 million times as concentrated The Victorian Government’s Better as those in the waters they inhabit, and the flesh of some sea Health Channel reports, “A well-balanced animals, such as shrimp and scallops, contains more cholesterol vegetarian or vegan diet can provide than beef. Farmed fish are also fed antibiotics that are passed many health benefits, such as a reduced along to humans, impairing the immune system. A woman risk of chronic diseases, including obesity, who eats just one can of tuna per week will be 30 per cent coronary artery disease, hypertension over the US Environmental Protection Agency cutoff for (high blood pressure), diabetes [and] safe mercury levels. Plant foods such as walnuts and some types of cancer. Vegetarians and flaxseeds and vegetarian DHA capsules contain vegans also have lower rates of illness the essential fatty acids that we need without the and death from a number of degenerative harmful toxins found in fish flesh. diseases”. Dr Neal Barnard, author of Foods That Fight Pain Scientists have found that vegetarians What About Protein, Iron and Vitamin B12? have stronger immune systems than What’s Wrong With found that eating an egg every day can practice creates strains of bacteria meat-eaters; this means that they are less According to medical authorities, you need from the plant world – broccoli, Milk and Eggs? increase the risk of type 2 diabetes by that are resistant to antibiotic susceptible to everyday illnesses like the vegetarians get plenty of protein without beans, many leafy green vegetables, 60 per cent. Eggs have also been linked treatment and makes humans flu. Vegetarians are also far less likely to having to pay particular attention to their almonds, soy milk, tofu, calcium-fortified No species naturally drinks milk beyond to salmonella infections. According to and animals more susceptible be overweight. diets. Healthy vegetarian protein sources orange juice, soy yoghurt, figs, almond the age of weaning, and no species would the European Food Safety Authority, to untreatable infections, such include whole grains, oats, beans, peanut butter and tempeh are all great sources. naturally drink the milk of a different nearly a quarter of hens in Europe carry as avian flu. Food Standards Meat, dairy products and eggs are butter, brown rice, peas, lentils, tofu, soy species. For humans, drinking cows’ milk salmonella pathogens. In Australia, eggs Australia New Zealand completely devoid of fibre and complex milk, nuts, seeds, mushrooms and mock Fifty years ago, most people got their has been linked to heart disease, cancer, are responsible for more than one-third reports, “No poultry carbohydrates, the nutrients that we’re meats, such as vegetarian hot dogs and vitamin B12 from bacteria in their water or diabetes and even osteoporosis, the very of all food-borne salmonella outbreaks.