Protein–Contrary to common belief protein intake in vegetarian diets is only slightly lower than in meat diets and can meet daily requirements for any person, according to recent medical studies.  The studies have confirmed that vegetarian diets provide sufficient protein intake as long as a variety of plant sources are available and consumed.  

Proteins are composed of amino acids, and a common concern with protein acquired from vegetable sources is an adequate intake of the essential amino acids, which cannot be produced by the human body. While dairy and egg products provide complete sources for lacto-ovo vegetarians, the most common and easily consumed vegetable sources with significant amounts of all eight types of essential amino acids is soy (for details on lacto-ovo and other vegetarian diets, see last week’s blog post below–Celebrities who choose a vegetarian diet).

It is not necessary, however, to obtain protein only from soy—the essential amino acids can also be obtained by eating a variety of complementary plant sources that, in combination, provide all eight essential amino acids (e.g. brown rice and beans, or hummus and whole wheat pita).  A varied intake of such sources can be adequate, the study found.

I find on a cold snowy day like the ones we have been having recently, a good source of protein can be found in a tasty hot bowl of vegetarian chili (I like mine spicy and topped with cheddar cheese). So grab your bowl and try out the recipe I posted below (of course you have to make it first). Let me know how it turned out by posting a comment.

Spicy Vegetarian Chili   

Ingredients:

• 2 tablespoons vegetable oil
• 1 cup minced onions
• 1 green bell pepper, diced
• 2 cloves garlic, minced
• 4 firm, ripe tomatoes, cut into 1-inch pieces
• 2 teaspoons minced gingerroot, or 1 teaspoon ground ginger
• 1 teaspoon cumin seeds
• 1 large jalapeno pepper, seeded and chopped
• 1/2 teaspoon lemon pepper
• 1/4 teaspoon dried red pepper flakes, or to taste (optional)
• 2 cups drained kidney beans (19-ounce can) or canned black beans, drained
• Salt and freshly ground pepper, to taste
• 1/2 lemon, juiced, or to taste
• 3 tablespoons minced fresh cilantro

Toppings:

• 8 ounces (2 cups shredded) spicy Monterey jack or smoked cheddar

Directions:

In a large saucepan set over moderate heat, warm the oil until hot, add the onions and pepper, and cook, stirring occasionally, for 5 minutes. Add the garlic, tomatoes, gingerroot, cumin seeds, jalapeno pepper, lemon pepper, and dried red pepper flakes, if desired, and simmer the mixture, stirring occasionally, for 10 minutes. Add the beans and salt and pepper to taste, and cook, stirring occasionally, for 5 minutes more. Stir in the lemon juice and cilantro then serve up bowls of chili and top with shredded cheese. Cooking time: 25 mins, Yield: 4 servings   

**Recipe courtesy of the Food Network channel**

VEGETARIANISM is the practice of following a plant-based diet including fruits, vegetables, cereal grains, nuts, and seeds, with or without dairy products and eggs. A vegetarian does not eat meat, including: red meat, game, poultry, fish, shellfish, and products of animal slaughter such as animal-derived gelatin (from animal skin, bones). Vegetarianism may be adopted for ethical, health, environmental, religious, political, cultural, economic, or other reasons.

 Some Celebrities who choose a vegetarian lifestyle          

Mary Tyler Moore–Diagnosed an insulin-dependent diabetic (Type 1 diabetes), she is a vegetarian and an activist. She is an active spokesperson for both diabetes issues and animal rights; she is quoted as saying she eats “nothing with a face”

Halle Berry–She was diagnosed at an early age with Type 2 diabetes and reportedly went through a dramatic diet change.  She started to eat fresh vegetables, fish, pasta and no red meat. She announced a few years ago that she was no longer insulin dependent. Halle also became a regular yoga practitioner. She practices yoga daily which helps her to release stress and bring about a feeling of tranquility.

Pamela Anderson–Has been a vegetarian since her teens, completely abstaining from meat, but also from fish and seafood. For her becoming a vegetarian was not about eating healthily, but she simply didn’t want animals to suffer. She is a prominent spokesperson for the PETA organization.

Bob Marley–As genuine Rastas practice a diet excluding meat, which is known as Ital, the late Bob Marley was a vegetarian, he was quoted as saying “from the beginning, Rasta people have always lived a vegetarian lifestyle, meaning anything that moves is not supposed to be eaten”

Varieties of vegetarianism

 Many people think that eating a vegetarian diet is boring, but being a vegetarian today no longer equals eating the same all the time. A daily meal could consist of fresh and organic foods such as fruit and oatmeal for breakfast, fresh smoothies and salads for lunch, vegetable pasta, veggie sushi, or veggie burgers for dinner (for more on organic foods see my blog post http://wp.me/pvU23-sr ).

Also, being a vegetarian doesn’t automatically make you slim – a wrong belief commonly held by society. Vegetarians also have to watch what they are eating and exercise on a regular basis. There are a number of vegetarian diets:

• Lacto-ovo vegetarianism is a vegetarian diet that permits consumption of animal products such eggs, milk, and honey.
• Lacto vegetarianism permits milk but abstains from eggs.
• Ovo vegetarianism permits eggs but abstains from milk.
• Veganism abstains from all animal flesh and animal products, including milk, honey, and eggs.
• Raw veganism is a diet of fresh and uncooked fruit, nuts, seeds, and vegetables.
• Fruitarianism is a diet of only fruit, nuts, seeds, and other plant matter that can be gathered without harming the plant.
• Semi vegetarianism is a vegetarian diet primarily consisting of vegetarian foods, though occasional exceptions are made for some non-vegetarian foods including fish and poultry as well as dairy products and eggs. These diets may be followed by those who choose to reduce the amount of animal flesh consumed as a way of transitioning to a vegetarian diet.

Many individuals (such as myself) describe themselves as “vegetarian” while practicing a semi-vegetarian diet.  Semi-vegetarian diets include:

• Flexitarianism: A diet that consists primarily of vegetarian food, but includes occasional exceptions such as red meat.
• Pescetarianism: A diet that is mainly vegetarian but also includes fish and sometimes other seafood.
• Pollotarianism: A diet that is mainly vegetarian but also includes poultry.
• Macrobiotic diet: A diet of mostly whole grains and beans. Not all macrobiotics are vegetarians, as some consume fish.

The term “semi-vegetarian” is contested by most vegetarian groups, who believe that vegetarianism must exclude all animal flesh including animals such as fish and birds.—–

           

 What is the meaning of Karma?

I had the pleasure recently of attending a screening of an independently produced film titled Karma Calling…after watching the humorous adventures of an Americanized Hindu family unfold on the screen, I began to give serious thought to the title of the film. What exactly is Karma? Is it a belief based on faith and spirituality or is it based on ancient myth?    

Karma is a basic concept to Hinduism, Jainism and Buddhism (for more on Buddhism–Richard Gere–Tina Turner, see my blog posting http://wp.me/PvU23-4P). According to various reference dictionaries Karma is described as —–The influence of an individual’s past actions on his future lives or past lives. It is based on the conviction that the present life is only one in a chain of lives. The doctrine of karma states that one’s state in this life is a result of actions in past incarnations, and action in this life can determine one’s destiny in future incarnations (both physical and mental, bad or good). That is to say, a particular action now is not binding to some particular, pre-determined future experience or reaction; it is not a simple, one-to-one correspondence of reward or punishment.—–

—–Every action has consequences. Karma is a natural, impersonal law of moral cause and effect and has no connection with the idea of a supreme power that decrees forgiveness of sins (e.g. man’s ‘original sin’ through which human nature became flawed). It is not punishment or retribution but simply an extended expression or consequence of natural acts. What we do not learn in this life must be learned in the next–harm we cause in this life will come back to us in the next. At the same time, good things we do affect future lives as well.—–

—–It’s impossible to escape these consequences. A wrongful thought, word, or deed is one which is committed under the influence of ‘virtuous roots’, while good deeds stem from the opposites of these. These good or evil roots nourished over the course of many lives become fixed tendencies which prompt the individual towards virtue or vice. Each person then has the final responsibility for his own salvation and the power of free will with which to choose good or evil.—–

—–Karma is a distinctive aura, atmosphere, feeling, destiny or fate. An aura or atmosphere generated by someone or something. It affects the nature and quality of individual circumstances (e.g. physical appearance, health, and prosperity). It makes us complete, driving us forever, if need be, until we come to understand what we are. And with that understanding we also come to know who we are.                 —Basics of Buddhism-Theory of Karma—

                                                                                  

Top 20 List of Places to Eat Out in NYC

Before I dim the lights on the year 2009 and put the closed sign on the door (figuratively speaking) I thought it would be fun to do a mental review and make a list of the variety of restaurants I visited this year. To keep the list to the top 20 best, I decided to list only the ones that brought to mind the fondest memories of good times with friends; delicious tasting food, great atmosphere and reasonable prices (for a few tips on ways to save money while dining out, see my blog post 10-money-saving-tips-for-dining-out http://wp.me/pvU23-aL)

As a resident New York City foodie and cocktails connoisseur, I made it my quest this year to venture out and discover some new and fun places to eat in the boroughs of New York City. The memorable experiences I shared with friends and family while dining in these culturally diverse eateries, consisting of vegetarian, organic and non vegetarian cuisine, inspired me to make this list of the top 20 restaurants I recommend.  

 The majority of the restaurants on this list are not strictly vegetarian but all cater to a varied clientele. They range from low to moderately priced, trendy and casual bistro and diners to popular restaurants/ lounges and quaint pastry shops. Whether you have a craving for Italian, French, Spanish, British, Asian or American, as we get ready to welcome a New Year, I hope you will have an opportunity to visit at least one of these delightful establishments and create your own special memories. 

The List 

• Angelo’s~Where: 117 West 57th St. between Sixth and Seventh Ave. in NYC • (212) 333-4333
• Bamboo 52~Where: 344 West 52nd Street between Eighth and Ninth Ave. in NYC •  (212) 315-2777
• Cafeteria~Where: 119 7th Ave. between 17th and 18th streets in NYC • (212) 414-1717
• Cafe Lalo~Where: 201 West 83rd St. between Amsterdam and Broadway in NYC • (212) 496-6031
• Chat ’n Chew~Where: 10 East 16th St. between Broadway and Fifth Ave. in NYC • (212) 243-1616
• Ella Cafe~Where: 177 Bedford Ave. between North Seventh and North Eighth streets in Williamsburg, Bklyn • (718) 218-8079
• Fornino~Where: 187 Bedford Ave. between North Sixth and North Seventh streets in Williamsburg, Bklyn • (718) 384-6004
• Fabiane’s~Where: 142 North 5th Street between Bedford Ave. and Berry Street in Williamsburg, Bklyn • (718) 218-9632
• Juliette~Where: 135 North 5th Street between Bedford Ave. and Berry Street in Williamsburg, Bklyn •  (718) 388-9222
• Jane~Where: 100 West Houston Street between West Broadway and Thompson Street in NYC • (212) 254-7000
• Max Brenner a.k.a The Bald Man~Where: 841 Broadway between 13th and 14th streets in NYC • (212) 388-0030
• Magnolia Bakery~Where: 200 Columbus Ave. between West 68th and West 69th streets in NYC •  (212) 724-8101
• Pazza Notte~Where: 1375 Avenue of the Americas between 55th and 56th streets in NYC • (212) 765-6288
• Pranna~Where: 79 Madison Ave. between 28th and 29th streets in NYC • (212) 696-5700
• Piquant~Where: 259 Flatbush Ave. between Sixth and St. Marks Ave. in Park Slope, Bklyn • (718) 484-4114
• Rocking Horse Mexican Cafe~Where: 182 Eighth Ave. between 19th and 20th streets in NYC • (212) 463-9511
• Sweet Melissa~Where: 276 Court St. at Douglass Street in Cobble Hill, Bklyn •  (718) 855-3410
• Sweet Emily’s~Where: 321 West 51st Street between Eighth and Ninth Ave. in NYC • (212) 957-9338
• Tea & Sympathy~Where: 108-110 Greenwich Ave. between Jane and Horatio streets in NYC • (212) 989-9735
• Utopia~Where: 267 Amsterdam Ave. between 72nd and 73rd streets in NYC •  (212) 873-6233

Dining Organic-ally

As a resident New Yorker and professed “foodie” I enjoy taking off on the weekends to explore different neighborhoods and to try out new and interesting places to eat.  As a locto-ovo vegetarian, I am very conscientious about my diet and generally put a lot of thought into where I choose to dine (Veggie Talk – The Health Benefits of a Vegetarian Diet).

Being New York City, of course there are no shortages of health food eateries and I had this in mind as I headed off to meet a friend for brunch in Williamsburg, a trendy hotspot Brooklyn neighborhood.  Having tried the popular vegan restaurant Bliss Cafe, on an earlier jaunt there, we headed a few blocks further to Ella Café, a well known organic eatery. Although we both consider ourselves to be “food purest” wanting only to consume the most beneficially healthy food choices, I must confess, I have never given much thought to dining on purely organically produced foods.  Now having sampled the tasty organic eats at Ella’s (a Avocado & Tomato Omelet made with three organic eggs, avocado, scallions and Swiss cheese), I find myself wondering what exactly does the term ‘certified organic’ mean and can all foods be organic?

According to the USDA (United States Department of Agriculture), Organic foods are made according to certain production standards. Unlike “conventional” farming where a large supply of new synthetic chemicals are introduced to the food supply, with organic farming the use of pesticides, insecticides and herbicides are greatly restricted and saved as a last resort. If  livestock are involved, they must be reared without the routine use of antibiotics and without the use of growth hormones.  The USDA further notes that “foods claiming to be organic must be free of artificial food additives, and are often processed with fewer artificial methods, materials and conditions, such as chemical ripening, food irradiation, and genetically modified ingredients.”

Organic food production is a heavily regulated industry, currently, the United States and many other countries require producers to obtain special certification in order to market food as “organic” within their borders. Once a relatively small family-run farming industry, organic food production has grown far ahead of the rest of the food industry, in both developed and developing nations.  However, the labeling of organic food grown outside of the US is based on the farmer’s word.

Studies have shown that “there is no good evidence that consumption of organic food is beneficial to health in relation to nutrient content.” Other studies have found “no proof that organic food offers greater nutritional values, more consumer safety or any distinguishable difference in taste.” Critics note that the limited use of food preservatives may cause faster spoilage of organic foods. Such foods in the stores, on the other hand, are guaranteed of not having been stored for extended amounts of time, still being high in decaying nutrients that food preservatives fail to preserve.

Organic food may also potentially have higher amounts of natural biotoxins.  Be aware however, if your diet does not consist of a steady consumption of nutritiously healthy foods, when dining for the first time organic-ally, your tummy may have a tendency to rebel against such healthy decadence.

• Bliss Cafe-vegan 191 Bedford Ave (between 6th St & 7th St) Williamsburg, Brooklyn

• Ella Café-organic 177 Bedford Ave (between 7th St & 8th St) Williamsburg, Brooklyn

• Next stop, The V-Spot (that’s V for vegan) 56 Fifth Ave (between DeGraw and Douglass Sts) Park Slope, Brooklyn

Key Elements of Feng Shui

For some years now I have been hearing about the Chinese ancient art and science of Feng Shui (Pronounced Fung-Shway). For good measure, I have even incorporated a few of the basic elements in my home. To create a space of serenity, I keep a small electric water fountain on a side table. For a harmonious environment, I have plants and a shoot of lucky bamboo. To maintain a natural flow of energy I hang wind chimes close to a window where I can hear the tinkling of its sound.

What is Feng Shui? Superstition? Naturalistic Belief? Pseudo Religion? It was originally used to find a favorable burial-place, shrine or tomb for the deceased. It is often referred to as a “mystical belief in cosmic harmony.” A cultural system of aesthetics believed to use the laws of both Heaven (Astronomy) and Earth (Geography) to help you improve life by receiving positive qi or ch’i—a movable positive or negative life force, air or energy.  Religious critics however believe that it is inconsistent to believe that harmony and balance result from the manipulation and channeling of nonphysical forces or energies, or that such can be done by means of the proper placement of physical objects.

The term Feng Shui literally translates as “wind-water”. It is believed ch’i or energy rides the wind and scatters, but is retained when encountering water. Consisting of five elements (water, wood, fire, earth/soil and metal), these polarities are made of yin and yang in precise amounts (greater wood has less yin than lesser wood, but not as much yin as water, and so forth). It is similar to bipolar magnetic field, it is of two parts: one creating an exertion and one receiving the exertion. Earth is a buffer, or an equilibrium achieved when the polarities cancel each other. The goal of feng shui has been described as aligning a city, site, building, or object with yin-yang force fields.

Many believe this practice is important and very helpful in living a prosperous and healthy life either avoiding or blocking negative energies that might otherwise have bad effects. Many of the higher-level forms of feng shui are not so easily practiced without a certain amount of wealth however because it involves the hiring of an expert and or the great altering of architecture or design.

Critics say feng shui has become an aspect of interior decorating in the Western world where alleged masters now hire themselves out for hefty sums to tell people which way doors and other things should hang. They believe it has also become another “New Age ‘energy’ scam with arrays of metaphysical products offered for sale to help you improve your health, maximize your potential, and guarantee fulfillment.” Because of this, some people lose faith in feng shui, saying that it is only for the wealthy. Others, however, practice less expensive forms including hanging special (but cheap) mirrors, forks, or woks in doorways to deflect negative energy.

Traditional feng shui practice always requires an extremely accurate magnetic compass (luopan) or the earlier south-pointing spoon (zhinan zhen) in order to determine the directions in finding any good sector in a desired location. The goal of feng shui as practiced today is to situate the human built environment on spots with good ch’i. The “perfect spot” is a location and an axis in time. Until the invention of the magnetic compass, feng shui apparently relied on astronomy to find correlations between humans and the universe.

Some of the text for this post was taken from previously printed online research material and slightly modified

                                                                  

A Little Q&A About Joanie B’s Blog

Q. Why is your blog called from the blue couch and do you have an ‘electric’ blue color couch in your home?

 A. That’s a good question. No, I don’t actually have a blue couch. When I first decided to start a blog what came to mind was the image of me sitting on the couch with my laptop and writing….so I did a search for a distinctive and memorable looking couch to use for my blog avatar…..that was the birth of from the blue couch.

Q. I noticed you have a few in-depth postings on Buddhism, Hinduism, Kabbalahism, etc. but no postings on Christianity. Are you a practitioner of one of these religious faiths?

A. No, I cover the topic of different faith based practices from a nonpartisan, nonsectarian point of view. I am sharing basic, public information with individuals and not proselytizing (trying to convert anyone) I maintain deeply held Christian beliefs and I respect another person’s beliefs even if what they believe is vastly different from what I do. I feel it is critically important to find some common ground between individuals. My focus is on alternative lifestyle practices that individuals engage in to better strengthen and guide their individual path to spiritual awakening (e.g. Yoga and Meditation which has its origin in Hinduism and is an essential part of Siddha yoga, Chanting and other ritual practices of the Buddhist, Kabbalah which encompasses the teachings and disciplines of the Jewish faith). I will cover some aspects of Christianity in future postings but on a smaller scale since there are numerous religious denominations one could examine.  

Q. You speak of spirituality and spiritual transformation often on your blog; are you speaking to people seeking a new religious path in life?

A. I speak of spirituality outside religion (see my posting on the difference between spiritual & religious) Many individuals identify themselves as “spiritual but not religious” and generally believe in the existence of many “spiritual paths”. Such people often emphasize the importance of finding one’s individual path to spirituality. People of a more New-Age disposition tend to regard spirituality not as religion per se, but as the active connection to a force/power/energy, spirit, or sense of the deep self.

Q. You post a lot of vegetarian recipes and topics on vegetarianism, are you a vegetarian and if so is it because of religious beliefs or health and diet concerns? Will you post any non vegetarian recipes in the future?

 A. This is another good question because the subject of vegetarianism is a personal one for me. I am a practicing locto-ovo vegetarian and I made the decision to stop eating red meat and to cut back on my poultry intake more than 10 years ago. It was a personal decision stemming from concerns about maintaining a healthier diet, weight control, etc. I have no strong convictions about my decision, I am not a PETA fanatic and I don’t have any negative judgements regarding those who choose to continue to eat meat, to each his own. I will not be sharing any meat recipes however simply because I try to share or pass on recipes I come across that I have tried or want to try myself.

If you would like me to answer a question or share some information with you, please send me a e-mail at joan@ftbcproductions.com.

Spirit/Faith/Religion-Is There a Difference in the Meaning of These Words?

The text and content for this posting was taken from the reference materials listed below and several website dictionary resources~Spirituality is defined as relating to, consisting of, or having the nature of spirit; not tangible or material. Spirituality has long been associated with religion. Many equate spirituality with religion, but the two are separate entities, religion being one way in which to experience spirituality. Spirituality may include introspection, and the development of an individual’s inner life through practices such as meditation, prayer and contemplation~

 ~While the words religion and spirituality are often used interchangeably, an important distinction exists between spirituality in religion and spirituality outside religion. Traditionally religions have regarded spirituality as an integral aspect of their religious experience, or faith. Religion has long claimed spirituality for itself, believing that true spirituality cannot be experienced by the secular. Secular spirituality often carries implications of a believer having a faith more personalized, less structured, more open to new ideas and numerous influences, and more multi faceted than the doctrinal faiths of organized religions~

~ For a Christian to refer to him- or herself as “more spiritual than religious” (may, but not always) imply relative disapproval of rules, rituals, and traditions while preferring an intimate relationship with God. The basis for this belief is that Jesus Christ came to free man from those rules, rituals, and traditions, giving them the ability to “walk in the spirit” thus maintaining a “Christian” lifestyle through that one-to-one relationship with God~

**The New Age Movement: The Celebration of the Self and the Sacralization of Modernity. **A Dictionary of Christian Spirituality**The Eternal Validity of the Soul.

Planning a Vegetarian Diet

It’s easy to plan a vegetarian diet that meets all your nutritional needs. Grains, beans, and vegetables are rich in protein and iron. Green leafy vegetables, beans, lentils, tofu, corn tortillas, and nuts for example are excellent sources of calcium, as are enriched soymilk and fortified juices. Vitamin D is normally made in the body when sun shines on the skin. People who are dark-skinned or live at northern latitudes have some difficulty producing vitamin D year-round. Vitamin D can easily be obtained from fortified foods. Some sources are commercial breakfast cereals, soymilk, other supplemental products, and multivitamins. Regular intake of vitamin B12 is important. Good sources include all common multiple vitamins (including vegetarian vitamins), fortified cereals, some brands of nutritional yeast, and fortified soymilk.

Controlling Diabetes and Cancer Prevention

The latest studies on diabetes show that a vegetarian diet high in complex carbohydrates and fiber (which are found only in plant foods) and low in fat is the best dietary prescription for controlling diabetes.  A diet based on vegetables, legumes, fruits, and whole grains, which is also low in fat and sugar,can lower blood sugar levels and often reduce or even eliminate the need for medication. Since individuals with diabetes are at high risk for heart disease, avoiding fat and cholesterol is important, and a vegetarian diet is the best way to do that. **Legumes, which is another name for beans, peas, and lentils, are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chick peas, baked and refried beans and soymilk.**

A vegetarian diet also helps to prevent certain cancers. Studies of vegetarians show that death rates from cancer are only about one half to three-quarters of the general population’s cancer-death rates.  Why do vegetarian diets help protect against cancer? First, they are lower in fat and higher in fiber than meat-based diets.  But other factors are important, too.  Plants contain other cancer-fighting substances called phytochemicals.  For example, vegetarians usually consume more of the plant pigments beta carotene and lycopene.

Readers are welcome to reproduce articles from this publication for personal or educational use without additional permission. Material should not be reproduced for resale. © PCRM (Physicians Committee for Responsible Medicine) and Vegetarian Times, 2008.

To view a selection of vegetarian recipes click on the 'Veggie Recipes' pg.

Why go vegetarian you might ask?

It’s a breeze - It’s almost effortless these days to find great-tasting and good-for-you vegetarian foods, whether you’re strolling the aisles of your local supermarket or walking down the street at lunchtime. If you need inspiration in the kitchen, look no further than the Internet, your favorite bookseller or your local vegetarian society’s newsletter for culinary tips and great recipes. And if you’re eating out, almost any ethnic restaurant will offer vegetarian selections. In a hurry? Most fast food and fast casual restaurants now include healthful and inventive salads, sandwiches and entrées on their menus. So rather than asking yourself why go vegetarian, the real question is: Why haven’t you gone vegetarian?  Here are 14 other great reasons to go veg:

*You’ll ward off disease  *You’ll keep your weight down  *You’ll live longer

–Want more proof of longevity? Residents of Okinawa, Japan, have the longest life expectancy of any Japanese and likely the longest life expectancy of anyone in the world, according to a 30-year study of more than 600 Okinawan centenarians. Their secret: a low-calorie diet of unrefined complex carbohydrates, fiber-rich fruits and vegetables, and soy.                                                                                                                                           

*You’ll build strong bones  *You’ll reduce your risk of food-borne illnesses

*You’ll ease the symptoms  of menopause *You’ll have more energy  

 *You’ll be more “regular”  *You’ll help reduce pollution   

 *You’ll help reduce famine  *You’ll spare animals  *You’ll save money    

 *You’ll  avoid toxic chemicals  *Your dinner plate will be full of color