Vegan for Life: Everything You Need to Know to Be Healthy

Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet ❰PDF / Epub❯ ☉ Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet Author Jack Norris – Buyprobolan50.co.uk Are you considering going vegan, but you re not sure how to start Are you already committed to an animal free diet, but are unclear about how to get proper nutrients Vegan for Life is your comprehensi Are you considering going vegan, but Life: Everything PDF/EPUB ¶ you re not sure how to start Are you already committed to an animal free diet, but are unclear about how to Vegan for PDF or get proper nutrients Vegan for Life is your comprehensive, go to guide for optimal plant based nutrition Registered dietitians and long time vegans Jack Norris and Virginia Messina debunk for Life: Everything PDF Ë some of the most persistent myths about vegan nutrition and provide essential information about getting enough calcium and protein, finding the best supplements, and understanding the real deal about soyCovering everything from a six step transition plan to meeting calorie and nutrient needs during pregnancy and breastfeeding, Vegan for Life is the guide for aspiring and veteran vegans alike, complete with an easy to use food chart, tasty substitutions, sample menus, and expansive resources.


About the Author: Jack Norris

Is a well known author, some Life: Everything PDF/EPUB ¶ of his books are a fascination for readers like in the Vegan for Life: Everything You Need to Know to Be Healthy Vegan for PDF or and Fit on a Plant Based Diet book, this is one of the most wanted Jack Norris author readers around the world.



10 thoughts on “Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet

  1. Lisa Vegan Lisa Vegan says:

    I consider Ginny a friend, but I can honestly say a top notch job was done with this material even if I d never had any personal contact with Ginny I know I d have respected and enjoyed the book just as much as I did.This book is absolutely the best book out there for up to date, as of 2011, vegan nutrition It s wonderful, full of indispensable information for vegans and vegan interested people at every stage of the life cycle, and those who know them, and those who work with them in various c I consider Ginny a friend, but I can honestly say a top notch job was done with this material even if I d never had any personal contact with Ginny I know I d have respected and enjoyed the book just as much as I did.This book is absolutely the best book out there for up to date, as of 2011, vegan nutrition It s wonderful, full of indispensable information for vegans and vegan interested people at every stage of the life cycle, and those who know them, and those who work with them in various capacities I hope these authors write an update if when new information comes to light, which it likely eventually will Ginny Messina is my favorite R.D and Jack Norris is my second favorite R.D., even though there are several other vegan R.D.s I highly respect and like So, I was very eager to read this book I immensely respect these two authors and what they ve done with the creation of this book.Okay, I m a bit of a nutrition geek I took a college level nutrition class and have read extensively on my own, including two editions of Ginny s book for professional registered dietitians and other health professionals The Dietitian s Guide to Vegetarian Diets Issues and Applications But, this book is definitely aimed for laypeople, though it doesn t dumb down the information the layperson reader is given respect in how the information is presented, not condescended to at all.The book is very well written and very readable, and able to be enjoyed by and useful for both adults and teens.As an ethical vegan, chapter 16 Why Vegan was closest to my heart, and I particularly appreciated it being there and respected its placement as the last full chapter Including it and having it at the end of the book was a wise choice, in my opinion Each farmed animal gets just a short not too overwhelming section, which educates the reader how these animals raised for food are treated I m so glad this information was included in what is primarily an outstanding health promoting book.I normally read all books cover to cover, every word, in exact order, but I admit I headed right for chapter 11, which covers vegan diets for people over 50 So, I read that chapter twice.There are so many great things about this book I love the honesty re B12 and other nutrients, the scientific rigor of evaluating different types of studies and critical thinking re current information and acknowledgment that in some cases we just don t know or there isthan one way to interpret findings This is a book for laypeople, and it covers vegan diets at all stages of the life cycle This book is particularly recommended for new vegans and those who are interested in vegan eating, but as a long term vegan, I learned quite a bit, about which I was not at all surprised I can highly recommend this book to all vegans, the vegan interested, those who cook for or know vegans, those who work in various capacities with vegans and those nearly vegan.I love the attitude of the two authors, of promoting veganism for the animals, but also to encourage people to eat as healthfully as possible without being overly restrictive and definitely allowing for treat foods.I ve been fully vegan for nearly 17 years, and mostly vegan for over 23 years, and lacto ovo forthan a decade before that, and I read a lot about nutrition, but I learned quite a bit about amounts I also hadn t know about USP for vitamin supplements, and am motivated to take a DHA EPA supplement, especially given my age The thing I learned that shocked me the most was that white pasta I eat whole wheat whole grain pasta 95% of the time is lower on the glycemic index GI than brown rice Whoa Most importantly, this book has motivated me to do a better job of eatingnutrient dense food, especially since I have to eat very low calorie to lose weight, especially since for over 7 years injuries have significantly reduced my ability to strenuously exercise.The menu plans are probably especially helpful for new vegans and those considering veganism, but I got some lovely ideas for foods to eatoften or add in to my diet.I thoroughly enjoyed the section by and about vegan teens and children.The resources list is particularly useful, not comprehensive, but I think the authors chose the very best examples for each section, and I found a coupleblogs I ll probably follow Whether I find the time to actually read them is another matter My only quibble and I told Ginny this when I was reading this book is the contention that swimming is not particularly useful for building bone density I ve read elsewhere that when swimming laps the water acts as a resistance and the body gets weight bearing exercise that way And, over a couple year period when I swam a lot and did virtually no other physical activity, my spine gained a significant amount of bone density But that s the only information in the book that I question I implicitly trust every other bit of information from these two authors They ve definitely done their homework, and then some.And, Ginny, the co author, is an active Goodreads reader member she s never participated in irritating author promotion, never ever and I love discussing books with her here, particularly historical fiction and children s books As icing on the cake, in her acknowledgements she thanks her buddies at Goodreads, this site Us Hooray Very cool And thoughtful FYI Contents Introduction Going Vegan for Life1 Understanding Vegan Nutrient Needs2 Protein from Plants3 Vitamin B12 The Gorilla in the Room4 Calcium, Vitamin D, and Bone Health5 Fats Making the Best Choices6 Iron, Zinc, Iodine, and Vitamin A Maximizing Vegan Sources7 The Vegan Food Guide8 Making the Transition to a Vegan Diet9 A Healthy Start Vegan Diets in Pregnancy and Breast Feeding10 Raising Vegan Children and Teens11 Vegan Diets for People Over Fifty12 Plant Food Advantages Health Benefits of a Vegan Diet13 Managing Weight, Heart Disease, and Diabetes14 Sports Nutrition15 Is It Safe to Eat Soy 16 Why Vegan Vegan ResourcesA Quick Guide to Cooking Grains, Beans, and VegetablesMetric Conversion ChartAcknowledgementsNotesIndex


  2. David David says:

    This is a comprehensive book on every aspect of vegan nutrition The authors are experts, and answer every question one might have about virtually all the nutrients that are considered to be important to health There are detailed charts that summarize the best foods for the major nutrients Vegans are always asked questions like, so where do you get your protein and where do you get calcium and so on The answers are here, along withserious issues, like vitamin B12.Keeping in mind t This is a comprehensive book on every aspect of vegan nutrition The authors are experts, and answer every question one might have about virtually all the nutrients that are considered to be important to health There are detailed charts that summarize the best foods for the major nutrients Vegans are always asked questions like, so where do you get your protein and where do you get calcium and so on The answers are here, along withserious issues, like vitamin B12.Keeping in mind that correlation does not necessarily imply causation, the book describes results of many studies of nutrition and health In fact, to the authors credit, they outline the different types of studies in vitro and animal studies are the weakest type of evidence for nutritional health Case studies provide slightly stronger evidence Ecological studies investigate the correlations between nutrients and health, but are also weak because they usually cannot have good controls Epidemiologic studies provide stronger evidence, but also suffer from some of the same problems as ecological studies, because they focus on correlations But retrospective, cross sectional, and prospective cohortstudies provide stronger evidence for nutritional health The best type of study is the so called randomized controlled trial sort of the gold standard for research, but they are the most complex and costly of all the studies.I mention these different types of studies because there is so much misinformation and conflicting research about nutrition, and much of it is based on the weaker types of studies It is important, before one becomes convinced of the nutritional value or harm of some types of foods, to understand how well controlled the research was This book summarizes the results of many studies, and emphasizes which ones are the most believable From my perspective, this is a rational, scientific approach to nutrition that is often missing.Unfortunately, the authors downplay the research of T Colin Campbell, author of The China Study The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long term Health The reason they say, is that the study is of a weaker, epidemiological type However, Campbell makes a major point that, while humans need all of these nutrients, they cannot be studied in isolation There are many poorly understood synergisms between combinations of nutrients, and studies that focus on individual nutrients are not very useful This is an important point that affects most nutrition studies


  3. Steve Steve says:

    This is a great book for anyone interested in eating a vegan diet Beginners will find everything they need to know boiled down into a single page, on page 88, called The Vegan Food Guide People who have been eating vegan diets for a while will find updated nutrition information the book was just published in 2011 , including entire chapters debunking much misinformation and urban folklore about vegan diets I found the chapters on soy food consumption and the real health benefits of vegan di This is a great book for anyone interested in eating a vegan diet Beginners will find everything they need to know boiled down into a single page, on page 88, called The Vegan Food Guide People who have been eating vegan diets for a while will find updated nutrition information the book was just published in 2011 , including entire chapters debunking much misinformation and urban folklore about vegan diets I found the chapters on soy food consumption and the real health benefits of vegan diets particularly interesting.Instead of being a comprehensive and much longer book on nutrition, this book focuses on nutrition issues that people eating vegan diets should be aware of This makes for a shorter, fact based book that is a bitpractical for people who aren t nutrition buffs.The book has a strong focus on practicality, actually making a vegan diet work in day to day life In chapter 8 the authors have some really good food preparation suggestions that can be used over and over for many types of food when people are rushed and not into making a recipe There is also a section in the back of the book on page 243 describing basic cooking instructions for dietary staple foods.Jack Norris and Virginia Messina are Registered Dietitians who stay regularly abreast of current nutrition research and who are scrupulously honest about reporting the complete story in regards to nutritioneven if it isn t always what people want to hear they both regularly maintain blogs dedicated to vegan nutrition information In other words, you can depend on them to give you complete, up to date and truthful information.That is what you will get in this book, in plain, easy to read language


  4. Lauren Lauren says:

    Vegan Thinking of going vegan Love like know a vegan Want to eat less meat or dairy but not sure how to do it in a healthy way If so, then you need this book It s essentially an encyclopedia for all things nutrition related as they pertain to veganism.There are entire chapters dedicated to certain vitamins and nutrients I thought I knew all there was to know about b 12, but I was wrong They also discuss raising vegan children and being vegan during pregnancy, veganism for the over 50 crow Vegan Thinking of going vegan Love like know a vegan Want to eat less meat or dairy but not sure how to do it in a healthy way If so, then you need this book It s essentially an encyclopedia for all things nutrition related as they pertain to veganism.There are entire chapters dedicated to certain vitamins and nutrients I thought I knew all there was to know about b 12, but I was wrong They also discuss raising vegan children and being vegan during pregnancy, veganism for the over 50 crowd, transitioning to a vegan diet, managing your weight, heart disease or diabetes, sports nutrition and whether or not soy is safe, plus muchThis is a terrific resource to have on hand in case you need an answer to a question that you or someone else has.The only thing I didn t like was that the Why Vegan chapter was left for the very end It seemed out of order Overall though, this is an information and fact packed book that provides all you need to know to be a healthy plant eater I never once felt like I was reading something too scientific or boring, which books of this type can sometimes be Jack and Virginia have inspired me to clean up my diet, given me a new knowledge base, and have given me responses for the many, many questions and concerns that others have about veganism


  5. Tisha (IG: Bluestocking629) Tisha (IG: Bluestocking629) says:

    3.75 stars carrots there is such a thing, I swear I don t think this book by itself would be enough for me to learn everything needed to make this lifestyle change This book however as a companion book, with the other seven books I purchased,and I are on a first name basis has proven to be very informative.I felt like this book pretty much told me the why but not the how to become a Vegan The chapter depicting what the farm animals go through on these factory farms was descripti 3.75 stars carrots there is such a thing, I swear I don t think this book by itself would be enough for me to learn everything needed to make this lifestyle change This book however as a companion book, with the other seven books I purchased,and I are on a first name basis has proven to be very informative.I felt like this book pretty much told me the why but not the how to become a Vegan The chapter depicting what the farm animals go through on these factory farms was descriptive without being too overly graphic Meaning they got their point acrossif I had any doubts about becoming a Vegan this chapter would have changed thatI m going to go hug my cat now


  6. Morgane Morgane says:

    This book was exactly what I was looking for.You ll find a breakdown of what nutrients you need and where to find them how to adjust a vegan diet for athletes, pregnant women, seniors, babies, and everyone in between how to read scientific studies on diets and which ones are credible why to go vegan in the first place.I liked the lack of fanaticism Yes, this book will advocate that a vegan diet is the best diet, but it will debunk certain vegan myths and arguments For example, vitamin B12 i This book was exactly what I was looking for.You ll find a breakdown of what nutrients you need and where to find them how to adjust a vegan diet for athletes, pregnant women, seniors, babies, and everyone in between how to read scientific studies on diets and which ones are credible why to go vegan in the first place.I liked the lack of fanaticism Yes, this book will advocate that a vegan diet is the best diet, but it will debunk certain vegan myths and arguments For example, vitamin B12 is only found in animal products, and we need it That means that, no, humans did not evolve to be vegan It s not natural It is, however, ethically sound and a good option for everyone, provided it s well planned You can t dive into a hardcore vegan diet without understanding a thing or two about the human body It also showed how some pro vegan studies are actually not that reliable, and we should take them with a grain of iodized salt I appreciated this honesty, and it made the book incredibly compelling.Of course, why go vegan at all Two words factory farms This chapter made me want to cry and or vomit, and as much as I love eggs, I don t love them enough to contribute to the horrible conditions chickens are put through yes, even chickens that aren t raised for meat There would be nothing wrong with animal products if animals were always treated humanely and it wasn t an ethical environmental issue, but it s spiraled completely out of control and unless demand goes down, these farms will continue to exist And y all, the words uterine prolapse were mentioned far too often That shouldn t be normal in agriculture.Ugh seriously that chapter shook me up But anyway, this book makes it clear that veganism is not impossible, nor is it sad and boring It s within reach for everyone and can be very delicious Yay


  7. Andrea Paterson Andrea Paterson says:

    Awesome This book will answer any question you have about remaining in peak health on a vegan diet Well researched and extremely thorough, the two dieticians who wrote this book have done their homework and then some The main premise illustrates the balanced and realistic attitude of the authors veganism is not a natural human diet and romanticizing it as a perfect diet for human beings doesharm than good They argue that if people are going to convert to veganism and stick with it the Awesome This book will answer any question you have about remaining in peak health on a vegan diet Well researched and extremely thorough, the two dieticians who wrote this book have done their homework and then some The main premise illustrates the balanced and realistic attitude of the authors veganism is not a natural human diet and romanticizing it as a perfect diet for human beings doesharm than good They argue that if people are going to convert to veganism and stick with it they need to plan their diets carefully It s not hard to be a vegan, but you can t just eliminate animal products from your current diet and expect to be healthy.Human beings have evolved to eat meat certainly not as much as most people consume, but a moderate amount is probably beneficial in some ways Vitamin B12, for example, is necessary for health and only found in meat products The thing to note is that NO ONE today is eating a natural diet Our animal products and plant products are a far cry from what our paleolithic ancestors would have had access to Much of our food is less nutrient dense and sometimes toxic if it s been treated with chemicals Genetic modification and antibiotic use, depleted soil and insecticide, all of these things are new and therefore it s basically impossible to eat a natural diet Humans are unique in their ability to adapt to eating just about anything That s why we can populate the entire globe We also have access to a huge variety of foods as well as nutritional supplements Such access means that while a vegan diet may not be natural it can still be extremely healthy and meet all the nutritional requirements of just about anyone from athletes to pregnant women, to children and seniors The authors provide a vegan food guide, explain the importance of key nutrients, and tell you how to get them They don t pretend that you can get everything from food and recommend a small number of supplements Honestly, most meat eaters aren t getting the right nutrients in their diets and should probably be supplementing too Having to take supplements is not an argument against veganism The authors suggest that since supplements are cheap and readily available they are a great alternative to getting the same nutrients from meat Veganism is,above all, an ethical choice and an environmental one This isn t about picking the diet that is most suited to human beings It s about picking the diet that rejects the current system of meat production in favour of viable alternatives.The book provides menus, resources, a section on the soy controversy, recommendations for supplementation, and tailored recommendations for pregnant and lactating women, athletes, seniors, children, and teenagers An indispensable resource for anyone who is eliminating animal products from their diet Unhealthy vegans will only damage the ability to promote such a diet Being a healthy vegan IS possible, there are even some health benefits, but it s foolhardy to think that just eating enough kale will keep you alive and cancer free until you re 100 People will never be convinced to give up animal products if vegans are wandering around looking thin and malnourished Read this book and be sure that you ll thrive on a plant based diet


  8. Russ Russ says:

    New vegans or older struggling vegans this is the one The authors, both registered dietitians, are very careful in outlining a healthy vegan diet They are also very honest, which is helpful on topics like B 12 and it comes down to the fact that supplements are the most dependable way to go, so why mess with the uncertainty of other sources simply for the notion of beingnatural Some other vegan diet books rely on inconclusive studies with small sample sizes to bolster claims Nor New vegans or older struggling vegans this is the one The authors, both registered dietitians, are very careful in outlining a healthy vegan diet They are also very honest, which is helpful on topics like B 12 and it comes down to the fact that supplements are the most dependable way to go, so why mess with the uncertainty of other sources simply for the notion of beingnatural Some other vegan diet books rely on inconclusive studies with small sample sizes to bolster claims Norris and Messina are straight forward about results of studies and, where possible, rely on the cumulative data from several studies In cases where the jury is still out, they ll tell you the jury is still out.This is a really essential approach for vegans We get bombarded with questions about iron deficiency, protein, calcium , and it doesn t help our cause to respond with unproven claims that still requireresearch Further, going vegan for many years only to end up with B12 deficiency looks bad Why not do everything you can to be healthy, especially when health is one of the best reasons to go vegan In the final chapter, the authors get into the ethical issues of animal treatment, especially in factory farms This almost cost the book one star for me, because it didn t seem to fit what this book was about Why does every vegan book have to have this section, especially one titled Vegan for Life that seems to hold the assumption that you ve already started down this path They handle this chapter well, though, and I found it to be a nice summary of a lot of the things I learned from Foer s excellent Eating Animals Anyone with questions about animal treatment and other arguments about going vegan could read these 20 pages and get many answers in fact, it would make a nice booklet or pamphlet.Overall, an essential book for the vegan s shelf


  9. Alanoud Alanoud says:

    Very good book that i would give to someone who s considering switching to a plant based diet Not only it discusses all the iterate issues that a vegan can face, but also gives practical guidelines on how to start eating cooking vegan while keeping daily nutritional needs meet However, the book adopts at a dietary school that i don t fully agree with For example, it suggests that dietary supplements e.g vitamin D drops, B12 capsules should be part of your life as you can t get the required Very good book that i would give to someone who s considering switching to a plant based diet Not only it discusses all the iterate issues that a vegan can face, but also gives practical guidelines on how to start eating cooking vegan while keeping daily nutritional needs meet However, the book adopts at a dietary school that i don t fully agree with For example, it suggests that dietary supplements e.g vitamin D drops, B12 capsules should be part of your life as you can t get the required portion from your plan based diet I totally disagree with that, and I believe one can find all nutritional needs in food.All in all, the book is a good read


  10. Serena Long ﺕ Serena Long ﺕ says:

    Making my vegan diet even healthier The nutrition recommendations in this book which are based on solid, current science are aimed at making your vegan diet healthful and realistic You will see that it s easy to meet nutrient needs by eating a variety of cooked and raw plant foods The amount of nutrition information in the media and on the internet is staggering Much of it is conflicting and often studies looking at the same question come up with completely different answer.


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