Vegetarianism

Meat is expensive at the supermarket or butcher shop. But when experts anallyze what the meat-centered American diet costs the nation’s health-care system, the price goes sky-high: $29 billion to $61 billion a year. These figures come from a report issued by Neal D. Barnard, M.D., and other members of the Physicians Committee for Responsible Medicine, a Washington, D.C.-based organization that promotes health through nutrition.

As mind-boggling as these figures are, Dr. Barnard insists that they are conservative, because his team limited its findings to diseases for which the data are strongest. "Undoubtedly," he says, "meat costs the health-care system even more."

"If you look carefully at the data, the optimum amount of meat you should eat is zero," concurs Walter Willett, M.D., Dr.P.H., chairperson of the department of nutrition at the Harvard School of Public Health in Boston.

Research has linked meat consumption to colon, lung, prostate, and ovarian cancers
as well as to non-Hodgkin’s lymphoma, a type of lymph cancer. In fact, when researchers in New Zealand compared the health of 5,015 meat eaters and 6,115 vegetarians, they found that the vegetarians were 39 percent less likely to experience any form of cancer.

The same study showed that the vegetarians were 28 percent less likely to develop heart disease, the number one cause of death in the United States. That’s no coincidence. Meat is a major source of dietary fat. Fat consumption is strongly associated with obesity, diabetes, and elevated cholesterol and blood pressure-all risk factors for heart disease.

In a landmark study comparing 25,000 Seventh-Day Adventists (whose religion espouses vegetarianism) to typical meat-eating Americans, researchers at Lorna Linda University in California discovered that the Adventists had 40 percent fewer heart attacks. What’s more, their heart attacks occurred an average of 10 years later in life.

When people have a meatless or almost­meatless diet, they also seem to have a lower risk of stroke, which is the number three cause of death in the United States. When John Lynch, M.D., a neurology fellow at Yale University School of Medicine in New Haven, Connecticut, tracked the health of 6,500 stroke-free men over 10 years, he found that 12 percent of those who ate meat daily ended up having strokes. By comparison, just 5.4 percent of those who ate meat one to three times a month had strokes.

Meat delivers a double whammy to your health. It not only can be high in fat-especially saturated fat, the kind with strong ties to heart disease and cancer-it also tends to displace fruits and vegetables in the diet. That’s not good. Fruits and vegetables are rich in fiber and nutrients that help prevent America’s top three killers: heart disease, cancer, and stroke.

The Myths of Going Meatless

Clearly, building your diet around fruits, vegetables, and other plant-derived foods has a lot to offer, health-wise. Yet as recently as the mid-1970s, most nutritionists called vegetarianism a one-way ticket to malnutrition.

How things have changed. Today we know that eating healthfully is easier as a vegetarian than as a meat eater, largely because most vegetarians consume less fat than the typical omnivore. Even the American Dietetic Association now endorses vegetarianism as nutritionally sound. Nonetheless, the old arguments still crop up. Here’s what those arguments sound like-and the reasons why they don’t hold water.

Vegetarians can’t get enough protein. For years, protein was the star nutrient in the American diet, and meat was its primary source. So experts assumed, quite logically, that vegetarians would develop protein deficiencies.

That thinking has shifted, for two reasons. First, nutritionists now realize that Americans eat way more protein than they actually need. Second, the kind of protein that comes from meat is accompanied by an unhealthy amount of fat.

The Daily Value for protein is 50 grams. You can easily meet this requirement by consuming plant-derived foods. A cup of lentils contains 15 grams of protein; 4 ounces of tofu, 9 grams; 2 tablespoons of peanut butter, 8 grams; a cup of cooked oat bran, 7 grams; a cup of pasta, 7 grams; and 1/2 cup of millet, 4 grams.

"Protein has become a nonissue," says Suzanne Havala, R.D., a registered dietitian in Charlotte, North Carolina. "If you eat a reasonable variety of foods, you won’t have a problem getting enough protein. In fact, as long as you consume enough calories to meet your energy needs, you’d have to work hard to devise a protein-deficient diet."

Vegetarians can’t get enough iron. Yes, you can-as long as you’re also getting
enough vitamin C. Plant-derived foods provide plenty of iron. The catch: It’s non­heme iron, which isn’t as well-absorbed as heme iron, the kind found in meat. You can easily improve the absorption rate by pairing a nonheme iron source with a vitamin C source. At breakfast, for example, have a glass of orange juice (which is rich in vitamin C) with a bowl of hot wheat cereal (which supplies 9 milligrams of non­heme iron, or 50 percent of the Daily Value).

Vegetarians can’t get enough calcium. Dietitians recommend that Americans consume 1,200 to 1,500 milligrams of calcium a day. You can get all the calcium you need from low-fat or nonfat milk, cheese, yogurt, and other dairy products that are rich in the mineral. But what if you eliminate dairy products, as some vegetarians do? In that case, many fruits and vegetables can make a contribution to your calcium intake. Among those highest in calcium are collard greens (290 milligrams per cup, cooked), bok choy (250 milligrams per cup, cooked), tofu (244 milligrams per cup), dried figs
(161 milligrams in six figs), and kale (148 milligrams per cup, cooked).

Vegetarians risk neurological damage from vitamin B12 deficiency. Because vitamin B12 is found primarily in meats and other animal-derived foods, vegetarians often have low levels of the nutrient. The risk of not getting enough B12 is of particular concern to the strictest vegetarians, called vegans (pronounced "VEE-guns"). These people forgo all animal products, including dairy foods like milk and cheese.

But even vegans can get as much vitamin B12 as they need through supplementation. In fact, some nutritionists recommend that all vegetarians take a daily B12 supplement, just to be on the safe side. You need just 6 micrograms (that’s six-millionths of a gram) to match the Daily Value. And you can probably get by with even less for a few months, since your body stores up to a 2-year supply.

Vegetarianism stunts children’s growth. Several studies have shown that this simply isn’t true. In one study, Kay L. Stanek, R.D., Ph.D., associate professor of nutritional sciences at the University of Nebraska in Lincoln, compared the body measurements and nutrient intakes of omnivorous children ages 10 to 12 with children of the same age who had been ovo-lactovegetarians from birth.

(Ovo-lactovegetarians eat eggs and dairy products but no meat.) Neither group showed any nutritional deficiencies, and both had similar height ranges.

Naturopathy

Mainstream medicine has its drugs and surgery; Chinese medicine, its herbs and acupuncture; Ayurveda, its nutrition and meditation. Each of these healing systems is a collection of individual therapies united by a well-defined philosophy of healing.

But naturopathy is different. "It’s more than just a healing system," explains Joseph Pizzorno Jr., N.D., one of America’s preeminent naturopaths. "It’s a way of life."

Naturopathy espouses a wide-ranging combination of nutrition and supplementation, exercise, stress management, herbal medicine, acupuncture, homeopathy, manipulative therapies, and hot and cold baths. Since so many nondrug therapies fit under the naturopathy umbrella, you’re getting a good taste of blended medicine when you visit a naturopath and follow his advice. But the naturopathic approach to healing is so broad and all-encompassing that some critics consider it an alternative smorgasbord with no individual identity.

In fact, naturopathy has a very distinct identity. Its use of multiple alternative therapies serves a single noble goal: to stimulate what the Greek physician Hippocrates, the father of medicine, called Vis Medicatrix Naturae-the healing power of nature.

Uncommon Therapies, One Common Goal

The term naturopathy was first coined by John Scheel, a New York City physician, in 1895. He later sold the term to Benedict Lust, who applied it to his own unique blend of nondrug therapies. Lust would go on to become the seminal figure in naturopathy.

Around 1895, Lust opened the Health Food Store in New York City, where he sold vegetables, herbs, and homeopathic medicines. (The store’s name is the first documented use of the phrase "health food.") The following year, he enrolled in New York’s Universal Osteopathic Medical College, and in 1898, he became a licensed osteopath. Lust went on to earn degrees in chiropractic and homeopathy as well as in a discipline then known as eclectic medicine (which was essentially a form of scientifically applied herbalism). In 1919, he founded the American Naturopathic Association to promote his vision of a unified, drug-free approach to healing. Naturopathy espoused the following principles.

• Nature is the one and only true healing force. It endows the human body with an inherent restorative power to self­heal.
• The physician’s job is to teach people that they are their own best healers and to prescribe therapies that strengthen their self-healing powers.
• The physician should support people in the elimination of bad habits such as overeating; drinking alcohol, coffee, and tea; staying up late; and "sexual excesses."
• The physician should help people develop good habits, which Lust defined as a whole-foods vegetarian diet, regular exercise, adequate rest, a positive mental attitude, and moderation in pursuit of health and wealth.
• The physician should encourage his patients to use natural therapies-herbal medicine, homeopathy, osteopathy, chiropractic, massage, and hydrotherapy­to treat and cure illness.

Hydrotherapy: Support for the Water Cure

Many of the alternative disciplines that make up naturopathy have been discussed in previous chapters. While drawing on all of these therapies for healing, a naturopathic doctor may recommend one other as well: hydrotherapy, the water cure advocated a century ago by Benedict Lust.

Anyone who has ever enjoyed an extended soak in the tub knows that a hot bath can be quite relaxing. In fact, hot baths-as well as alternating hot and cold baths-are therapeutic fixtures at hundreds of health spas, where people have retreated for centuries to "take the waters." But hydrotherapy can do more than help you relax.

For centuries, Finnish physicians have prescribed saunas to treat infectious diseases. Native Americans used sweat lodges for the same purpose. And as research shows, such a practice makes sense. Raising the body’s temperature in a hot bath or sauna stimulates the immune system and helps discourage disease-causing microorganisms from reproducing. Naturopaths often prescribe hot baths to treat certain types of infections.

In addition, several studies have shown that sweating increases the secretion of certain addictive drugs as well as some toxic metals and chemicals.

Music

Melodies to Mend By

Opinions vary as to why music has such a profound effect on humans. At least some of its therapeutic power comes from its ability to trigger the release of endorphins, the powerful opiate-like chemicals produced in the brain that induce euphoria and relieve pain. In fact, researchers have discovered that if they administer drugs that block the production of endorphins, they significantly blunt a person’s enjoyment of music, according to David S. Sobel, M.D., director of patient education and health promotion for Kaiser Permanente Northern California, a health maintenance organization.

Music triggers other positive changes, too. It reduces levels of stress hormones such as adrenaline. It has a calming effect on the limbic system, a group of structures within the brain that regulates emotions. And it boosts levels of immunoglobulin A (IgA), the body’s first line of defense against colds and other infections.

Of course, music is no cure-all. But it can do some very remarkable things for the body and mind. It has been shown to help heart attack and surgical recovery, chronic-pain management, stroke rehabilitation, Alzheimer’s care, and alleviation of depression.

In one study of people who had suffered heart attacks, eighty people-all newly admitted to hospital coronary care units­were divided into three groups. One group listened to a 20-minute audiotape of calming music; another practiced breathing and meditation to invoke a sense of calm, called the relaxation response; and the third received only standard care. The patients in the music and relaxation response groups showed significant reductions in heart rate and levels of stress hormones, compared with the patients in the standard care group. But the folks who listened to music were the least stressed, suggesting that music is even more relaxing than meditation.

Another study showed the effectiveness of using music for management of chronic pain. At the University of Nebraska Medical Center College of Nursing in Omaha, Lani Zimmerman, R.N., Ph.D., associate professor of nursing, gave 40 people with chronic pain a collection of ten music audiotapes. She asked each patient to select one tape that was most relaxing. The patients reported significantly less pain while listening to their tapes. Other studies have shown that music can reduce a hospital patient’s need for pain medication by as much as 30 percent.

Music has also been proven beneficial in management of depression. In one study, people with serious depression were separated into three groups. One group received weekly visits from music therapists, who played music and offered instruction in stress management techniques. Another group received weekly phone calls from music therapists and taped music to play independently. The third group received no treatment. All of the patients who listened to music-whether with a therapist or alone-showed significant improvement in mood, compared with the patients who didn’t listen to music.

Music to your Ears

Studies of music therapy have shown that, in general, soothing, slow-tempo tunes work best for relaxation, stress management, and recovery from illness. But if you’re looking to boost your energy level and productivity, or if you want a sound­track for your workout, choose music that has an upbeat tempo but isn’t bombastic.

Most people get the greatest benefit from music that they’ve selected on their own­no matter what it is, notes music therapist Clare O’Callaghan of the University of Melbourne in Australia. That’s because people choose what they like, which helps motivate them and gives them a sense of personal empowerment. If you’d like to give a family member or friend a calming audiotape or CD but you don’t know the person’s tastes, stick with songs that were popular when he was young. This is the time of life when a person’s musical preferences are formed.

Cabbage Soup Diet

With increase in craze for crash diets, new diet plans are emerging all over the world. One such plan is the Lettuce Soup diet. The origin of this diet is still unknown, however one just wants to know whether it is effective and not who formulated it. Some of them found this to be effective and few others found it to be a mere waste.
Overview of the Lettuce Diet

The lettuce diet is a low calorie and low carb diet. As this falls in the category of crash diets, this has to be followed continuously for a week. However, this provides a temporary solution only, by reducing the intake of calories. As the name infers, this diet involves lot of lettuce in your meal. It was framed with an assumption that lettuce has the power to burn fat. This, till date, has remained as an assumption alone and never was proved. Thus no wonder some people don’t get fruitful results out of this.

Who Should Follow This Diet?

Only those who want to drastically come down in weight and above all those who love lettuce can opt for this diet plan. Also this diet plan has to be followed strictly to get the results which means feeding on lettuce for about a week or so. There is no pre-defined recipe for this soup so any lettuce soup would suffice. Other than this, other food items can be taken but in a moderate level and you can drink any amount of water and juices but preferably unsweetened juice.

According to this, the first day plays a vital role and only lettuce has to be taken that day and you should not take banana for sure. No proper explanation has been given for this. On the second day, some more lettuce soup can be taken along with some vegetables. When it comes to potato, only one is permitted. On the third day, the lettuce soup quantity is increased comparatively. Added to this are fruits and vegetables except bananas and potatoes. Again for this no explanation has been given. There is a slight improvement in your diet on the fourth day. Bananas are allowed along with the lettuce soup and also you can take skimmed milk. On the fifth and sixth days, along with soup you can take beef and vegetables but no potatoes. And on the final day, soup with vegetables and brown rice is permitted. At last, you come to an end of the diet process.

Net Result of This Diet

You can find a severe change in your weight but this loss will be gained once you tune back to your regular diet. The faster you shed pound, the faster you gain them. Thus this is exclusively for temporary basis and is advantageous if you want to shed pounds for a special event. If you prefer this diet, see that you make your soup tastier so that the seven days aren’t hard for you.

Hellerwork

Hellerwork is based on the bodywork methods of Ida Rolf, adding the elements of manipulation and movement coaching using video feedback. It also specifically involves dialogue between client and practitioner to explore the mind-body connection.

Designed to realign and balance the body systematically, therapy thus normally consists of a series of 11 sessions of deep-tissue bodywork and movement “education.” Each session lasts for 90 minutes. Hellerwork practitioners claim that the method can relieve aches and pains, improve posture, dissipate tension, increase relaxation, extend overall flexibility and sporting ability, and enhance body awareness.

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