Vegan: Healthy, Sustainable, Compassionate Living

Suraj N. Kurapati

Healthy, Sustainable, and Compassionate living is best achieved by going Vegan since it reverses top diseases while sparing animals and saving our planet too!

"Ve(ga)nn Diagram" by VeganStreet.com

See my cloud drive at https://is.gd/cahiwi for additional educational materials.

  1. Introduction
    1. What is Vegan?
      1. Why be Vegan?
      2. Healthy living
        1. By doctor's orders
          1. To fight diseases
            1. Heart disease
              1. Sciatica & back pain
                1. Erectile dysfunction
                2. Cancer
                  1. Diabetes
                    1. Kidney disease
                      1. High blood pressure
                      2. To boost nutrition
                        1. Don't we need meat?
                          1. Don't we need milk?
                            1. Don't we need eggs?
                              1. Don't we need fish?
                                1. Won't we lose protein?
                                  1. Won't we become weak?
                                    1. What about the elderly?
                                    2. To detox pollutants
                                    3. Sustainable living
                                      1. To fight pollution
                                        1. To secure our future
                                        2. Compassionate living
                                          1. To bear witness
                                            1. Where meat comes from
                                              1. Where milk comes from
                                                1. Where eggs come from
                                                  1. Where fish comes from
                                                  2. To understand why
                                                    1. Logic and fallacy
                                                  3. How do I get started?
                                                    1. Take a challenge!
                                                      1. Kickstart your health
                                                        1. India 21-day kickstart
                                                        2. Food alternatives
                                                          1. International flavors
                                                            1. Meat alternatives
                                                              1. Milk alternatives
                                                                1. Egg alternatives
                                                                  1. Fish alternatives
                                                                    1. Sweets alternatives
                                                                    2. Other alternatives
                                                                      1. Dawning a new era
                                                                        1. Want to learn more?

                                                                        Introduction

                                                                        Watch video on YouTube

                                                                        A year and a half ago, I learned that virtually all meat, dairy, and eggs come from nightmarish concentration camps of suffering known as Factory Farms, which are a far cry from the mythical Old MacDonald’s Farm we were taught as children.

                                                                        “No matter how far you go down the wrong road, always turn back.” — Turkish proverb

                                                                        It was a tsunami of visceral revulsion and karmic overload to witness the inhuman suffering enacted incessantly by animal agriculture on our behalf. By what perversion did this become the status quo?! Justly appalled, I went Vegan overnight and my family soon joined as I shared my newfound knowledge with them.

                                                                        “Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.” — Definition

                                                                        However, neither the ethical merits nor the environmental benefits of going Vegan were able to sway most other people enough to even consider the issues at hand, let alone to go Vegan themselves. Some showed interest, but hesitated over unfounded worries of inadequate nutrition damaging their current health because they believed that only meat and dairy could provide their essential nutrients.

                                                                        Watch video on YouTube

                                                                        What I needed was an authoritative, scientific body of evidence to dispel their fears and draw interest from even those who ask “What’s in it for me?”. Luckily this year, I found just what the doctor ordered: evidence-based medical and nutritional justification for every man, woman, and child to become Vegan!

                                                                        So here I am, writing this article in order to spread awareness about this non-obvious and empowering knowledge so that we may all change for the better. My only regret is not knowing sooner: alas, we were blindfolded, but nevermore!

                                                                        Watch video on YouTube

                                                                        “You assist an evil system most effectively by obeying its orders and decrees. An evil system never deserves such allegiance. Allegiance to it means partaking of the evil. A good person will resist an evil system with his or her whole soul.” — Mahatma Gandhi

                                                                        Thanks for your open-minded attention and thoughtful consideration on behalf of your future self, our fellow sentient beings, and our one and only planet Earth.

                                                                        What is Vegan?

                                                                        “Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.” — Definition

                                                                        Watch video on YouTube

                                                                        Watch video on YouTube

                                                                        "Ve(ga)nn Diagram" by VeganStreet.com

                                                                        "It takes courage to speak up for your rights... and compassion to speak up for all beings." by VeganStreet.com

                                                                        Why be Vegan?

                                                                        Philip Wollen eloquently introduces the major issues surrounding animal agriculture in a debate (which his team won, with 73.6% votes in favor!) about removing animal products from restaurant menus in Melbourne, Australia in 2012:

                                                                        Watch video on YouTube

                                                                        Emily Moran Barwick introduces the ethical, environmental, and health consequences of animal product creation & consumption, with sources cited here:

                                                                        Watch video on YouTube

                                                                        See also this news article in The Huffington Post for an excellent introduction.

                                                                        "Vegan for Everything" by VeganStreet.com

                                                                        Healthy living

                                                                        By doctor’s orders

                                                                        The largest U.S. healthcare organization, Kaiser Permanente, officially recommends a whole-food plant-based diet to all their patients and doctors too:

                                                                        Watch video on YouTube What Diet Should Physicians Recommend? — Kaiser Permanente, the largest U.S. managed care organization, publishes patient education materials to help make plant-based diets the “new normal” for patients and physicians.

                                                                        Today’s unhealthy food habits are socially accepted just like cigarette smoking was back in the 1950’s! So just don’t wait until your doctor “kicks the habit”:

                                                                        Watch video on YouTube Don’t Wait Until Your Doctor Kicks the Habit — Just like most doctors smoked in the 1950s, most physicians today continue to consume foods that are contributing to our epidemics of dietary disease.

                                                                        To fight diseases

                                                                        Dr. Michael Greger explains that you can prevent, treat, and even reverse our topmost killer diseases by eating a whole-food plant-based vegan diet as discussed in both his NYT best-selling book and associated lectures on Uprooting the Leading Causes of Death as well as How Not To Die, with sources cited here:

                                                                        Watch video on YouTube Uprooting the Leading Causes of Death — Death in America is largely a foodborne illness. Focusing on studies published just over the last year in peer-reviewed scientific medical journals, Dr. Greger offers practical advice on how best to feed ourselves and our families to prevent, treat, and even reverse many of the top 15 killers in the United States.

                                                                        Watch video on YouTube HOW NOT TO DIE: The Role of Diet in Preventing, Arresting, & Reversing Our Top 15 Killers — In this “best-of” compilation of his last four year-in-review presentations, Dr. Greger explains what we can do about the #1 cause of death and disability: our diet.

                                                                        Rank Cause of Death Preventable? Treatable? Reversible?
                                                                        1 Heart diseases Yes Yes Yes
                                                                        2 Cancer (malignant neoplasms) Yes Yes Yes
                                                                        3 Lung (chronic lower respiratory) diseases Yes Yes Yes
                                                                        4 Stroke (cerebrovascular diseases) Yes
                                                                        5 Accidents (unintentional injuries)
                                                                        6 Doctors (prescription side-effects) Yes
                                                                        7 Alzheimer’s disease Yes Yes
                                                                        8 Diabetes Yes Yes Yes
                                                                        9 Kidney failure (nephritis and nephrotic syndrome) Yes Yes
                                                                        10 Influenza and pneumonia Yes
                                                                        11 Suicide (intentional self-harm) Yes Yes
                                                                        12 Blood infection (septicemia) Yes
                                                                        13 Chronic liver disease and cirrhosis Yes Yes
                                                                        14 High blood pressure (essential hypertension) Yes Yes Yes
                                                                        15 Parkinson’s disease Yes
                                                                        16 Lung tissue inflammation (pneumonitis) Yes

                                                                        Heart disease

                                                                        Watch video on YouTube Making Heart Attacks History: Dr. Caldwell Esselstyn at TEDxCambridge 2011

                                                                        Watch video on YouTube How Not to Die from Heart Disease — Lifestyle approaches aren’t just safer and cheaper. They can work better, because you’re treating the actual cause of the disease.

                                                                        "Heart attack with extra cheese, heart attack with bacon, double bypass no pickles, --hey! Where's my diabetes and large stroke?" by Bizarro

                                                                        1. McMahan CA, Gidding SS, Malcom GT, Tracy RE, Strong JP, McGill HC Jr; Pathobiological determinants of atherosclerosis in youth risk scores are associated with early and advanced atherosclerosis. Pediatrics. 2006 Oct;118(4):1447-55. https://www.ncbi.nlm.nih.gov/pubmed/17015535

                                                                        2. Strong JP, McGill HC Jr. The pediatric aspects of atherosclerosis. J Atheroscler Res. 1969 May-Jun;9(3):251-65. https://www.ncbi.nlm.nih.gov/pubmed/5346899

                                                                        3. McGill HC Jr, Herderick EE, McMahan CA, Zieske AW, Malcolm GT, Tracy RE, Strong JP. Atherosclerosis in youth. Minerva Pediatr. 2002 Oct;54(5):437-47. https://www.ncbi.nlm.nih.gov/pubmed/12244281

                                                                        4. Esselstyn CB Jr, Gendy G, Doyle J, Golubic M, Roizen MF. A way to reverse CAD? J Fam Pract. 2014 Jul;63(7):356-364b. https://www.ncbi.nlm.nih.gov/pubmed/25198208

                                                                        5. Kadoch MA. The power of nutrition as medicine. Prev Med. 2012 Jul;55(1):80. https://www.ncbi.nlm.nih.gov/pubmed/22561031

                                                                        6. Ellis FR, Sanders TA. Angina and vegan diet. Am Heart J. 1977 Jun;93(6):803-5. https://www.ncbi.nlm.nih.gov/pubmed/860681

                                                                        7. Savarese G, Rosano G, D'Amore C, Musella F, Della Ratta GL, Pellegrino AM, Formisano T, Vitagliano A, Cirillo A, Cice G, Fimiani L, del Guercio L, Trimarco B, Perrone-Filardi P. Effects of ranolazine in symptomatic patients with stable coronary artery disease. A systematic review and meta-analysis. Int J Cardiol. 2013 Nov 15;169(4):262-70. https://www.ncbi.nlm.nih.gov/pubmed/24063912

                                                                        Sciatica & back pain

                                                                        Watch video on YouTube Cholesterol & Lower Back Pain — High cholesterol can lead to atherosclerosis in the vertebral arteries that nourish our spine, and result in disc degeneration and lower back pain—a leading cause of disability.

                                                                        Watch video on YouTube Back in Circulation: Sciatica & Cholesterol — Atherosclerotic plaque clogging the arteries feeding our spine may lead to low back pain, disc degeneration, and sciatic nerve irritation.

                                                                        Erectile dysfunction

                                                                        Watch video on YouTube Survival of the Firmest: Erectile Dysfunction & Death — Because penile arteries are only about half the size of the coronary arteries in the heart, erectile dysfunction can be a powerful predictor of cardiac events—such as sudden death.

                                                                        1. S.D. Chung, Y.K. Chen, H.C. Lin, H.C. Lin. Increased risk of stroke among men with erectile dysfunction: A nationwide population-based study. J Sex Med 2011 8(1):240 - 246. http://www.ncbi.nlm.nih.gov/pubmed/20722781

                                                                        2. B. G. Schwartz, R. A. Kloner. How to save a life during a clinic visit for erectile dysfunction by modifying cardiovascular risk factors. Int. J. Impot. Res. 2009 21(6):327 - 335. http://www.ncbi.nlm.nih.gov/pubmed/19693019

                                                                        3. F. Yao, Y. Huang, Y. Zhang, Y. Dong, H. Ma, C. Deng, H. Lin, D. Liu, K. Lu. Subclinical endothelial dysfunction and low-grade inflammation play roles in the development of erectile dysfunction in young men with low risk of coronary heart disease. Int. J. Androl. 2012 35(5):653 - 659. http://www.ncbi.nlm.nih.gov/pubmed/22519624

                                                                        4. G. Corona, G. Fagioli, E. Mannucci, A. Romeo, M. Rossi, F. Lotti, A. Sforza, S. Morittu, V. Chiarini, G. Casella, G. Di Pasquale, E. Bandini, G. Forti, M. Maggi. Penile doppler ultrasound in patients with erectile dysfunction (ED): Role of peak systolic velocity measured in the flaccid state in predicting arteriogenic ED and silent coronary artery disease. J Sex Med 2008 5(11):2623 - 2634. http://www.ncbi.nlm.nih.gov/pubmed/18783349

                                                                        5. K.K. Chew, N. Gibson, F. Sanfilippo, B. Stuckey, A. Bremner. Cardiovascular mortality in men with erectile dysfunction: Increased risk but not inevitable. J Sex Med 2011 8(6):1761 - 1771. http://www.ncbi.nlm.nih.gov/pubmed/21426494

                                                                        6. B. P. Gupta, M. H. Murad, M. M. Clifton, L. Prokop, A. Nehra, S. L. Kopecky. The effect of lifestyle modification and cardiovascular risk factor reduction on erectile dysfunction: A systematic review and meta-analysis. Arch. Intern. Med. 2011 171(20):1797 - 1803. http://www.ncbi.nlm.nih.gov/pubmed/21911624

                                                                        7. K. Esposito, M. Ciotola, F. Giugliano, M. De Sio, G. Giugliano, M. D'armiento, D. Giugliano. Mediterranean diet improves erectile function in subjects with the metabolic syndrome. Int. J. Impot. Res. 2006 18(4):405 - 410. http://www.ncbi.nlm.nih.gov/pubmed/16395320

                                                                        8. K. Esposito, F. Giugliano, M. I. Maiorino, D. Giugliano. Dietary factors, Mediterranean diet and erectile dysfunction. J Sex Med 2010 7(7):2338 - 2345. http://www.ncbi.nlm.nih.gov/pubmed/20487239

                                                                        9. F. Giugliano, M. I. Maiorino, C. Di Palo, R. Autorino, M. De Sio, D. Giugliano, K. Esposito. Adherence to Mediterranean diet and sexual function in women with type 2 diabetes. J Sex Med 2010 7(5):1883 - 1890. http://www.ncbi.nlm.nih.gov/pubmed/20214715

                                                                        10. D. R. Meldrum, J. C. Gambone, M. A. Morris, D. A. N. Meldrum, K. Esposito, L. J. Ignarro. The link between erectile and cardiovascular health: The canary in the coal mine. Am. J. Cardiol. 2011 108(4):599 - 606. http://www.ncbi.nlm.nih.gov/pubmed/21624550

                                                                        11. K. Esposito, M. Ciotola, F. Giugliano, B. Schisano, R. Autorino, S. Iuliano, M. T. Vietri, M. Cioffi, M. De Sio, D. Giugliano. Mediterranean diet improves sexual function in women with the metabolic syndrome. Int. J. Impot. Res. 2007 19(5):486 - 491. http://www.ncbi.nlm.nih.gov/pubmed/17673936

                                                                        12. K. Esposito, D. Giugliano. Lifestyle/dietary recommendations for erectile dysfunction and female sexual dysfunction. Urol. Clin. North Am. 2011 38(3):293 - 301. http://www.ncbi.nlm.nih.gov/pubmed/21798391

                                                                        13. E. Chiurlia, R. D'Amico, C. Ratti, A. R. Granata, R. Romagnoli, M. G. Modena. Subclinical coronary artery atherosclerosis in patients with erectile dysfunction. J. Am. Coll. Cardiol. 2005 46(8):1503 - 1506. http://www.ncbi.nlm.nih.gov/pubmed/16226175

                                                                        14. P. Montorsi, P. M. Ravagnani, S. Galli, F. Rotatori, A. Briganti, A. Salonia, P. Rigatti, F. Montorsi. The artery size hypothesis: A macrovascular link between erectile dysfunction and coronary artery disease. Am. J. Cardiol. 2005 96(12B):19M - 23M. http://www.ncbi.nlm.nih.gov/pubmed/16387561

                                                                        15. G. Jackson. Erectile dysfunction and coronary disease: Evaluating the link. Maturitas 2012 72(3):263 - 264. http://www.ncbi.nlm.nih.gov/pubmed/22503513

                                                                        16. M. M. Fung, R. Bettencourt, E. Barrett-Connor. Heart disease risk factors predict erectile dysfunction 25 years later: The Rancho Bernardo Study. J. Am. Coll. Cardiol. 2004 43(8):1405 - 1411. http://www.ncbi.nlm.nih.gov/pubmed/15093875

                                                                        17. J.-Y. Dong, Y.-H. Zhang, L.-Q. Qin. Erectile dysfunction and risk of cardiovascular disease: Meta-analysis of prospective cohort studies. J. Am. Coll. Cardiol. 2011 58(13):1378 - 1385. http://www.ncbi.nlm.nih.gov/pubmed/21920268

                                                                        18. K. Esposito, D. Giugliano. Lifestyle for erectile dysfunction: A good choice. Arch. Intern. Med. 2012 172(3):295 - 296. http://www.ncbi.nlm.nih.gov/pubmed/22332174

                                                                        19. G. Jackson. Problem solved: Erectile dysfunction (ED) = early death (ED). Int. J. Clin. Pract. 2010 64(7):831 - 832. http://www.ncbi.nlm.nih.gov/pubmed/20584213

                                                                        20. F. Montorsi, A. Briganti, A. Salonia, P. Rigatti, A. Margonato, A. Macchi, S. Galli, P. M. Ravagnani, P. Montorsi. Erectile dysfunction prevalence, time of onset and association with risk factors in 300 consecutive patients with acute chest pain and angiographically documented coronary artery disease. Eur. Urol. 2003 44(3):360 - 364. http://www.ncbi.nlm.nih.gov/pubmed/12932937

                                                                        21. P. Montorsi, F. Montorsi, C. C. Schulman. Is erectile dysfunction the tip of the iceberg of a systemic vascular disorder? Eur. Urol. 2003 44(3):352 - 354. http://www.ncbi.nlm.nih.gov/pubmed/12932935

                                                                        22. Inman BA1, Sauver JL, Jacobson DJ, McGree ME, Nehra A, Lieber MM, Roger VL, Jacobsen SJ. A population-based, longitudinal study of erectile dysfunction and future coronary artery disease. Mayo Clin Proc. 2009 84(2):108-13. http://www.ncbi.nlm.nih.gov/pubmed/19181643

                                                                        Cancer

                                                                        Watch video on YouTube How Not to Die from Cancer — What happens when you put cancer on a plant-based diet?

                                                                        1. Ornish D, Weidner G, Fair WR, et al. Intensive lifestyle changes may affect the progression of prostate cancer. J Urol. 2005;174(3):1065-9. https://www.ncbi.nlm.nih.gov/pubmed/16094059

                                                                        2. Barnard RJ, Gonzalez JH, Liva ME, Ngo TH. Effects of a low-fat, high-fiber diet and exercise program on breast cancer risk factors in vivo and tumor cell growth and apoptosis in vitro. Nutr Cancer. 2006;55(1):28-34. https://www.ncbi.nlm.nih.gov/pubmed/16965238

                                                                        3. Barnard RJ, Ngo TH, Leung PS, Aronson WJ, Golding LA. A low-fat diet and/or strenuous exercise alters the IGF axis in vivo and reduces prostate tumor cell growth in vitro. Prostate. 2003;56(3):201-6. https://www.ncbi.nlm.nih.gov/pubmed/12772189

                                                                        4. Guevara-Aguirre J, Balasubramanian P, Guevara-Aguirre M, Wei M, Madia F, Cheng CW, Hwang D, Martin-Montalvo A, Saavedra J, Ingles S, de Cabo R, Cohen P, Longo VD. Growth hormone receptor deficiency is associated with a major reduction in pro-aging signaling, cancer, and diabetes in humans. Sci Transl Med. 2011 Feb 16;3(70):70ra13. https://www.ncbi.nlm.nih.gov/pubmed/21325617

                                                                        5. Key TJ, Appleby PN, Spencer EA, Travis RC, Roddam AW, Allen NE. Cancer incidence in vegetarians: results from the European Prospective Investigation into Cancer and Nutrition (EPIC-Oxford). Am J Clin Nutr. 2009 May;89(5):1620S-1626S. https://www.ncbi.nlm.nih.gov/pubmed/19279082

                                                                        6. Levine ME, Suarez JA, Brandhorst S, Balasubramanian P, Cheng CW, Madia F, Fontana L, Mirisola MG, Guevara-Aguirre J, Wan J, Passarino G, Kennedy BK, Wei M, Cohen P, Crimmins EM, Longo VD. Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. Cell Metab. 2014 Mar 4;19(3):407-17. https://www.ncbi.nlm.nih.gov/pubmed/24606898

                                                                        7. University of Southern California. (n.d.). Retrieved August 22, 2016, from http://pressroom.usc.edu/meat-and-cheese-may-be-as-bad-for-you-as-smoking/

                                                                        8. Sample, I. (2014). Diets high in meat, eggs and dairy could be as harmful to health as smoking. Retrieved August 22, 2016, from https://www.theguardian.com/science/2014/mar/04/animal-protein-diets-smoking-meat-eggs-dairy

                                                                        9. Second-Hand Tobacco Smoke in Perspective [Advertisement]. (n.d.). https://www.industrydocumentslibrary.ucsf.edu/tobacco/docs/#id=qjhf0104

                                                                        Diabetes

                                                                        Watch video on YouTube What Causes Insulin Resistance? — Prediabetes and type 2 diabetes are caused by a drop in insulin sensitivity blamed on “intramyocellular lipid,” the buildup of fat inside our muscle cells.

                                                                        Watch video on YouTube Tackling diabetes with a bold new dietary approach: Dr. Neal Barnard at TEDxFremont 2012

                                                                        Watch video on YouTube How Not to Die from Diabetes — Type 2 diabetes can be prevented, arrested, and even reversed with a healthy enough diet.

                                                                        "Which treatment would you prefer to control Type 2 Diabetes?" by VeganStreet.com

                                                                        1. Rabinowitch IM. Effects of the High Carbohydrate-Low Calorie Diet Upon Carbohydrate Tolerance in Diabetes Mellitus. Can Med Assoc J. 1935 Aug;33(2):136-44. https://www.ncbi.nlm.nih.gov/pubmed/20319961

                                                                        2. Anderson JW, Ward K. High-carbohydrate, high-fiber diets for insulin-treated men with diabetes mellitus. Am J Clin Nutr. 1979 Nov;32(11):2312-21. https://www.ncbi.nlm.nih.gov/pubmed/495550

                                                                        3. Trapp CB, Barnard ND. Usefulness of vegetarian and vegan diets for treating type 2 diabetes. Curr Diab Rep. 2010 Apr;10(2):152-8. https://www.ncbi.nlm.nih.gov/pubmed/20425575

                                                                        4. Sample, I. (2014). Diets high in meat, eggs and dairy could be as harmful to health as smoking. Retrieved August 22, 2016, from https://www.theguardian.com/science/2014/mar/04/animal-protein-diets-smoking-meat-eggs-dairy

                                                                        5. Levine ME, Suarez JA, Brandhorst S, Balasubramanian P, Cheng CW, Madia F, Fontana L, Mirisola MG, Guevara-Aguirre J, Wan J, Passarino G, Kennedy BK, Wei M, Cohen P, Crimmins EM, Longo VD. Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. Cell Metab. 2014 Mar 4;19(3):407-17. https://www.ncbi.nlm.nih.gov/pubmed/24606898

                                                                        Go Vegan! explains how meat contributes to diabetes, with sources cited below:

                                                                        Watch video on YouTube

                                                                        1. IDF - 2015 Diabetes Atla.

                                                                        2. Ley, S. H., et al. (2014). Prevention and management of type 2 diabetes: dietary components and nutritional strategies. Lancet 383(9933): 1999-2007.

                                                                        3. Davis, Brenda (2008). Defeating Diabetes: Lessons From the Marshall Islands. Today’s Dietitian. Vol. 10 No. 8 P. 24

                                                                        4. Chiu, T. H., et al. (2014). Taiwanese vegetarians and omnivores: dietary composition, prevalence of diabetes and IFG. PLoS One 9(2): e88547.

                                                                        5. Tonstad, S., et al. (2013). Vegetarian diets and incidence of diabetes in the Adventist Health Study-2. Nutr Metab Cardiovasc Dis 23(4): 292-299.

                                                                        6. Barnard, N. D., et al. (2006). A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diabetes Care 29(8): 1777-1783.

                                                                        7. Ornish, D., et al. (1990). Can lifestyle changes reverse coronary heart disease? The Lifestyle Heart Trial. Lancet 336(8708): 129-133.

                                                                        8. Kahleova, H. and T. Pelikanova (2015). Vegetarian Diets in the Prevention and Treatment of Type 2 Diabetes. J Am Coll Nutr 34(5): 448-458.

                                                                        Kidney disease

                                                                        Watch video on YouTube How Not to Die from Kidney Disease — What are the three significant dietary risk factors for declining kidney function?

                                                                        1. Lin J, Hu FB, Curhan GC. Associations of diet with albuminuria and kidney function decline. Clin J Am Soc Nephrol. 2010 May;5(5):836-43. https://www.ncbi.nlm.nih.gov/pubmed/20299364

                                                                        2. Odermatt A. The Western-style diet: a major risk factor for impaired kidney function and chronic kidney disease. Am J Physiol Renal Physiol. 2011 Nov;301(5):F919-31. https://www.ncbi.nlm.nih.gov/pubmed/21880837

                                                                        3. Hartroft WS. Fat emboli in glomerular capillaries of choline-deficient rats and of patients with diabetic glomerulosclerosis. Am J Pathol. 1955 May-Jun;31(3):381-97. https://www.ncbi.nlm.nih.gov/pubmed/14376502

                                                                        4. Soroka N, Silverberg DS, Greemland M, Birk Y, Blum M, Peer G, Iaina A. Comparison of a vegetable-based (soya) and an animal-based low-protein diet in predialysis chronic renal failure patients. Nephron. 1998;79(2):173-80. https://www.ncbi.nlm.nih.gov/pubmed/9647497

                                                                        5. Nakamura H, Takasawa M, Kashara S, Tsuda A, Momotsu T, Ito S, Shibata A. Effects of acute protein loads of different sources on renal function of patients with diabetic nephropathy. Tohoku J Exp Med. 1989 Oct;159(2):153-62. https://www.ncbi.nlm.nih.gov/pubmed/2609333

                                                                        6. Trevisan R, Valerio A, Avogaro A, Borsato M, Doria A, Semplicini A, Sacerdoti D, Jones S, Bognetti E, et al. Impaired renal response to a meat meal in insulin-dependent diabetes: role of glucagon and prostaglandins. Am J Physiol. 1990 Mar;258(3 Pt 2):F675-83. https://www.ncbi.nlm.nih.gov/pubmed/2316671

                                                                        7. Banerjee T, Crews DC, Wesson DE, Tilea A, Saran R, Rios Burrows N, Williams DE, Powe NR; Centers for Disease Control and Prevention Chronic Kidney Disease Surveillance Team. Dietary acid load and chronic kidney disease among adults in the United States. BMC Nephrol. 2014 Aug 24;15:137. https://www.ncbi.nlm.nih.gov/pubmed/25151260

                                                                        8. Uribarri J, Oh MS. The key to halting progression of CKD might be in the produce market, not in the pharmacy. Kidney Int. 2012 Jan;81(1):7-9. https://www.ncbi.nlm.nih.gov/pubmed/22170526

                                                                        9. Barsotti G, Cupisti A, Morelli E, Ciardella F, Giovannetti S. Vegan supplemented diet in nephrotic syndrome. Nephrol Dial Transplant. 1990;5 Suppl 1:75-7. https://www.ncbi.nlm.nih.gov/pubmed/2129467

                                                                        High blood pressure

                                                                        Watch video on YouTube How Not to Die from High Blood Pressure — How to prevent and reverse hypertension, the #1 risk factor for death in the world.

                                                                        "Dr. Kim Williams, president of the American College of Cardiologists" by VeganStreet.com

                                                                        1. Go AS, Bauman MA, Coleman King SM, Fonarow GC, Lawrence W, Williams KA, Sanchez E; American Heart Association; American College of Cardiology; Centers for Disease Control and Prevention. An effective approach to high blood pressure control: a science advisory from the American Heart Association, the American College of Cardiology, and the Centers for Disease Control and Prevention. Hypertension. 2014 Apr;63(4):878-85. https://www.ncbi.nlm.nih.gov/pubmed/24243703

                                                                        2. Donnison, C. (1929). BLOOD PRESSURE IN THE AFRICAN NATIVE. ITS BEARING UPON THE ÆTIOLOGY OF HYPERPIESIA AND ARTERIO-SCLEROSIS. The Lancet, 213(5497), 6-7. http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(00)49248-2/fulltext

                                                                        3. Walker AR, Walker BF. High high-density-lipoprotein cholesterol in African children and adults in a population free of coronary heart disease. Br Med J. 1978;2(6148):1336-7. https://www.ncbi.nlm.nih.gov/pubmed/214199

                                                                        4. Cholesterol Treatment Trialists’ (CTT) Collaborators, Mihaylova B, Emberson J, Blackwell L, Keech A, Simes J, Barnes EH, Voysey M, Gray A, Collins R, Baigent C. The effects of lowering LDL cholesterol with statin therapy in people at low risk of vascular disease: Meta-analysis of individual data from 27 randomised trials. (2012). Lancet. 2012 Aug 11;380(9841):581-90. https://www.ncbi.nlm.nih.gov/pubmed/22607822

                                                                        5. Law MR, Morris JK, Wald NJ. Use of blood pressure lowering drugs in the prevention of cardiovascular disease: meta-analysis of 147 randomised trials in the context of expectations from prospective epidemiological studies. BMJ. 2009 May 19;338:b1665. https://www.ncbi.nlm.nih.gov/pubmed/19454737

                                                                        6. Morse, W., & Beh, Y. (1937). Blood Pressure Amongst Aboriginal Ethnic Groups Of Szechwan Province, West China. The Lancet, 229(5929), 966-968. http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(00)86708-2/abstract

                                                                        7. Appel LJ, Brands MW, Daniels SR, Karanja N, Elmer PJ, Sacks FM; American Heart Association. Dietary approaches to prevent and treat hypertension: a scientific statement from the American Heart Association. Hypertension. 2006 Feb;47(2):296-308. https://www.ncbi.nlm.nih.gov/pubmed/16434724

                                                                        8. Sacks FM, Kass EH. Low blood pressure in vegetarians: effects of specific foods and nutrients. Am J Clin Nutr. 1988 Sep;48(3 Suppl):795-800. https://www.ncbi.nlm.nih.gov/pubmed/3414588

                                                                        9. Le LT, Sabaté J. Beyond meatless, the health effects of vegan diets: findings from the Adventist cohorts. Nutrients. 2014 May 27;6(6):2131-47. https://www.ncbi.nlm.nih.gov/pubmed/24871675

                                                                        10. Donaldson AN. THE RELATION OF PROTEIN FOODS TO HYPERTENSION. Cal West Med. 1926 Mar;24(3):328-31. https://www.ncbi.nlm.nih.gov/pubmed/18739909

                                                                        11. McDougall J, Thomas LE, McDougall C, Moloney G, Saul B, Finnell JS, Richardson K, Petersen KM. Effects of 7 days on an ad libitum low-fat vegan diet: the McDougall Program cohort. Nutr J. 2014 Oct 14;13:99. https://www.ncbi.nlm.nih.gov/pubmed/25311617

                                                                        12. de Paula TP, Steemburgo T, de Almeida JC, Dall'Alba V, Gross JL, de Azevedo MJ. The role of Dietary Approaches to Stop Hypertension (DASH) diet food groups in blood pressure in type 2 diabetes. Br J Nutr. 2012 Jul 14;108(1):155-62. https://www.ncbi.nlm.nih.gov/pubmed/22142820

                                                                        13. Sacks FM, Kass EH. Low blood pressure in vegetarians: effects of specific foods and nutrients. Am J Clin Nutr. 1988 Sep;48(3 Suppl):795-800. https://www.ncbi.nlm.nih.gov/pubmed/3414588

                                                                        14. Obarzanek E, Windhauser MM, Svetkey LP, Vollmer WM, McCullough M, Karanja N, Lin PH, Steele P, Proschan MA, et al. Rationale and design of the Dietary Approaches to Stop Hypertension trial (DASH). A multicenter controlled-feeding study of dietary patterns to lower blood pressure. Ann Epidemiol. 1995 Mar;5(2):108-18. https://www.ncbi.nlm.nih.gov/pubmed/7795829

                                                                        15. Danaei G, Ding EL, Mozaffarian D, Taylor B, Rehm J, Murray CJ, Ezzati M. The preventable causes of death in the United States: comparative risk assessment of dietary, lifestyle, and metabolic risk factors. PLoS Med. 2009 Apr 28;6(4):e1000058. Erratum in: PLoS Med. 2011 Jan;8(1). https://www.ncbi.nlm.nih.gov/pubmed/19399161

                                                                        To boost nutrition

                                                                        Watch video on YouTube

                                                                        The Academy of Nutrition and Dietetics, who are the world’s largest organization of food and nutrition professionals, published their official position on this matter in Volume 116, Issue 12, Pages 1970-1980 (December 2016), stating that:

                                                                        “It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood and for athletes. Vegans need reliable sources of vitamin B-12, such as fortified foods or supplements.”

                                                                        "Which would you rather take?" by VeganStreet.com

                                                                        Regarding their Vitamin B-12 statement: you only need a single 2500mcg vitamin B-12 supplement once per week, which can cost as little as $2 per year!

                                                                        Watch video on YouTube The Great Protein Fiasco — The field of nutrition got human protein requirements spectacularly wrong, leading to a massive recalculation.

                                                                        Watch video on YouTube The Food Industry Wants the Public Confused About Nutrition — The “Fairness Doctrine” example shows to what extent the purveyors of unhealthy products will go to keep the truth from the American public.

                                                                        "People eat in color." by VeganStreet.com

                                                                        "Your stomach after two different meals." by VeganStreet.com

                                                                        "Vegans don't need laxatives: Fiber is our friend." by VeganStreet.com

                                                                        Don’t we need meat?

                                                                        Watch video on YouTube Harvard’s Meat & Mortality Studies — The Harvard Health Professionals Follow-up Study and the Harvard Nurses’ Health Study concluded that red meat consumption was associated with living a significantly shorter life—increased cancer mortality, increased heart disease mortality, and increased overall mortality.

                                                                        Watch video on YouTube Carnitine, Choline, Cancer, & Cholesterol: The TMAO Connection — The New England Journal of Medicine shows that choline in eggs, poultry, dairy, and fish produces the same toxic TMAO as carnitine in red meat—which may help explain plant-based protection from heart disease and prostate cancer.

                                                                        Go Vegan! illuminates the health risks of eating meat, with sources cited below:

                                                                        Watch video on YouTube

                                                                        "Pay up, or Tony 'Chest Pain' Proscuitto is gonna fill you with fat and cholesterol." by Bizarro

                                                                        1. 103年國人死因統計結果。台灣衛生福利部。 http://www.mohw.gov.tw/news/531349778

                                                                        2. Huang T, Yang B, Zheng J, Li G, Wahlqvist ML, Li D. Cardiovascular disease mortality and cancer incidence in vegetarians: a meta-analysis and systematic review. Ann Nutr Metab. 2012;60(4):233-40. doi: 10.1159/000337301. Epub 2012 Jun 1. Review. PubMed PMID: 22677895. https://doi.org/10.1159/000337301

                                                                        3. Ma X, Park Y, Mayne ST, Wang R, Sinha R, Hollenbeck AR, Schatzkin A, Cross AJ. Diet, lifestyle, and acute myeloid leukemia in the NIH-AARP cohort. Am J Epidemiol. 2010 Feb 1;171(3):312-22.

                                                                        4. Cho E, Spiegelman D, Hunter DJ, Chen WY, Stampfer MJ, Colditz GA, Willett WC. Premenopausal fat intake and risk of breast cancer. J Natl Cancer Inst. 2003 Jul 16;95(14):1079-85.

                                                                        5. Otsuki M, Tashiro M. 4. Chronic pancreatitis and pancreatic cancer, lifestyle-related diseases. Intern Med. 2007;46(2):109-13. Epub 2007 Jan 15. Review.

                                                                        6. Bouvard V, Loomis D, Guyton KZ, Grosse Y, Ghissassi FE, Benbrahim-Tallaa L, Guha N, Mattock H, Straif K; International Agency for Research on Cancer Monograph Working Group. Carcinogenicity of consumption of red and processed meat. Lancet Oncol. 2015 Dec;16(16):1599-600.

                                                                        7. Pan A, Sun Q, Bernstein AM, Schulze MB, Manson JE, Stampfer MJ, Willett WC, Hu FB. Red meat consumption and mortality: results from 2 prospective cohort studies. Arch Intern Med. 2012 Apr 9;172(7):555-63.

                                                                        8. Appleby PN, Thorogood M, Mann JI, Key TJ. The Oxford Vegetarian Study: an overview. Am J Clin Nutr. 1999 Sep;70(3 Suppl):525S-531S. PubMed PMID: 10479226.

                                                                        9. Thompson IM, Tangen CM, Goodman PJ, Probstfield JL, Moinpour CM, Coltman CA. Erectile dysfunction and subsequent cardiovascular disease. JAMA. 2005 Dec 21;294(23):2996-3002.

                                                                        Don’t we need milk?

                                                                        Dairy consumption causes acne, allergies, colic, and constipation as well as serious issues like prostate cancer, type-1 diabetes, infertility, and more.

                                                                        Watch video on YouTube Is Milk Good for Our Bones? — The galactose in milk may explain why milk consumption is associated with significantly higher risk of hip fractures, cancer, and premature death.

                                                                        Watch video on YouTube Dairy Estrogen & Male Fertility — Sex steroid hormones in meat, eggs, and dairy may help explain the link between saturated fat intake and declining sperm counts.

                                                                        Watch video on YouTube Dr. Neal Barnard presents The Cheese Trap: How breaking a surprising addiction can revolutionize your health.

                                                                        Go Vegan! explains that humans don’t require cow milk, with sources cited below:

                                                                        Watch video on YouTube

                                                                        "You don't need dairy to get Calcium." by VeganStreet.com

                                                                        "We feel really guilty. The fat in beef & dairy is killing you people by the millions. We think it would be best if we went our separate ways." by Bizarro

                                                                        1. Michaëlsson K, Wolk A, Langenskiöld S, Basu S, Warensjö Lemming E, Melhus H, Byberg L. Milk intake and risk of mortality and fractures in women and men: cohort studies. BMJ. 2014 Oct 28;349:g6015.

                                                                        2. Feskanich D, Bischoff-Ferrari HA, Frazier AL, Willett WC. Milk consumption during teenage years and risk of hip fractures in older adults. JAMA Pediatr. 2014 Jan;168(1):54-60. doi: 10.1001/jamapediatrics.2013.3821. https://doi.org/10.1001/jamapediatrics.2013.3821

                                                                        3. Bolland MJ, Leung W, Tai V, Bastin S, Gamble GD, Grey A, Reid IR. Calcium intake and risk of fracture: systematic review. BMJ. 2015 Sep 29;351:h4580. doi:10.1136/bmj.h4580. Review. https://doi.org/10.1136/bmj.h4580

                                                                        4. Bischoff-Ferrari HA, Dawson-Hughes B, Baron JA, Kanis JA, Orav EJ, Staehelin HB, Kiel DP, Burckhardt P, Henschkowski J, Spiegelman D, Li R, Wong JB, Feskanich D, Willett WC. Milk intake and risk of hip fracture in men and women: a meta-analysis of prospective cohort studies. J Bone Miner Res. 2011 Apr;26(4):833-9.

                                                                        5. Hao L, Huang H, Gao J, Marshall C, Chen Y, Xiao M. The influence of gender, age and treatment time on brain oxidative stress and memory impairment induced by d-galactose in mice. Neurosci Lett 2014;571C:45-9.

                                                                        6. Cui X, Wang L, Zuo P, Han Z, Fang Z, Li W, et al. D-galactose caused life shortening in Drosophila melanogaster and Musca domestica is associated with oxidative stress. Biogerontology 2004;5:317-25.

                                                                        7. Cao Y, Nimptsch K, Shui IM, Platz EA, Wu K, Pollak MN, Kenfield SA, Stampfer MJ, Giovannucci EL. Prediagnostic plasma IGFBP-1, IGF-1 and risk of prostate cancer. Int J Cancer. 2015 May 15;136(10):2418-26. doi: 10.1002/ijc.29295. Epub 2014 Nov 10. https://doi.org/10.1002/ijc.29295

                                                                        8. Ma J, Giovannucci E, Pollak M, Chan JM, Gaziano JM, Willett WC, Stampfer MJ. Milk intake, circulating levels of insulin-like growth factor-I, and risk of colorectal cancer in men. J Natl Cancer Inst 2001; 93:1330–6.

                                                                        9. Qin LQ, He K, Xu JY. Milk consumption and circulating insulin-like growth factor-I level: a systematic literature review. Int J Food Sci Nutr 2009;60(Suppl 7):330–40.

                                                                        10. Allen NE, Appleby PN, Davey GK, Key TJ. Hormones and diet: low insulin-like growth factor-I but normal bioavailable androgens in vegan men. Br J Cancer 2000;83:95–7.

                                                                        11. Aune D, Navarro Rosenblatt DA, Chan DS, Vieira AR, Vieira R, Greenwood DC, Vatten LJ, Norat T. Dairy products, calcium, and prostate cancer risk: a systematic review and meta-analysis of cohort studies. Am J Clin Nutr. 2015 Jan;101(1):87-117.

                                                                        12. Andiran F, Dayi S, Mete E. Cows milk consumption in constipation and anal fissure in infants and young children. J Paediatr Child Health. 2003 Jul;39(5):329-31.

                                                                        13. Irastorza I, Ibañez B, Delgado-Sanzonetti L, Maruri N, Vitoria JC. Cow’s-milk-free diet as a therapeutic option in childhood chronic constipation. J Pediatr Gastroenterol Nutr. 2010 Aug;51(2):171-6.

                                                                        14. Carroccio A, Mansueto P, Morfino G, D'Alcamo A, Di Paola V, Iacono G, Soresi M, Scerrino G, Maresi E, Gulotta G, Rini G, Bonventre S. Oligo-antigenic diet in the treatment of chronic anal fissures. Evidence for a relationship between food hypersensitivity and anal fissures. Am J Gastroenterol. 2013 May;108(5):825-32.

                                                                        15. Dehghani SM, Ahmadpour B, Haghighat M, Kashef S, Imanieh MH, Soleimani M. The Role of Cow’s Milk Allergy in Pediatric Chronic Constipation: A Randomized Clinical Trial. Iran J Pediatr. 2012 Dec;22(4):468-74.

                                                                        16. Melnik BC. Evidence for acne-promoting effects of milk and other insulinotropic dairy products. Nestle Nutr Workshop Ser Pediatr Program. 2011;67:131-45.

                                                                        17. Weaver CM, Plawecki KL. Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr. 1994 May;59(5 Suppl):1238S-1241S. Review.

                                                                        18. Weaver CM, Proulx WR, Heaney R. Choices for achieving adequate dietary calcium with a vegetarian diet. Am J Clin Nutr. 1999 Sep;70(3 Suppl):543S-548S. Review.

                                                                        19. Food and Agriculture Organization of the United Nations: Climate Emissions http://www.fao.org/agriculture/lead/themes0/climate/emissions/en/

                                                                        Don’t we need eggs?

                                                                        Watch video on YouTube Eggs vs. Cigarettes in Atherosclerosis — A similar exponential increase in carotid artery plaque buildup was found for smokers and egg eaters.

                                                                        Watch video on YouTube Who Says Eggs Aren’t Healthy or Safe? — Freedom of Information Act documents reveal that the U.S. Department of Agriculture warned the egg industry that saying eggs are nutritious or safe may violate rules against false and misleading advertising.

                                                                        Don’t we need fish?

                                                                        Watch video on YouTube Is Fish Oil Just Snake Oil? — Advice to eat oily fish, or take fish oil, to lower risk of heart disease, stroke, or mortality is no longer supported by the balance of available evidence.

                                                                        Watch video on YouTube How Long to Detox from Fish before Pregnancy? — How many months does it take to clear 99% of the mercury and other industrial toxins from one’s body, and what role might our fat stores play in holding on to fat-soluble pollutants?

                                                                        Watch video on YouTube Dioxins in U.S. Farm-Raised Catfish — Feed contaminated with toxic pollutants thought to originate from sewer sludge fed to chickens and fish results in human dioxin exposure through poultry, eggs, and catfish.

                                                                        Won’t we lose protein?

                                                                        Watch video on YouTube The Great Protein Fiasco — The field of nutrition got human protein requirements spectacularly wrong, leading to a massive recalculation.

                                                                        Go Vegan! explains that plants give you protein too, with sources cited below:

                                                                        Watch video on YouTube

                                                                        "There are many excellent sources of Vegan protein" by VeganStreet.com

                                                                        "No meat at all? Are you sure you're getting enough protein?" by Bizarro

                                                                        1. Dietary Reference Intakes (DRIs): Macronutrients http://nationalacademies.org/hmd/activities/nutrition/drimacronutrients.aspx

                                                                        2. Messina V. Nutritional and health benefits of dried beans. Am J Clin Nutr. 2014 Jul;100 Suppl 1:437S-42S. doi: 10.3945/ajcn.113.071472. Epub 2014 May 28. https://doi.org/10.3945/ajcn.113.071472

                                                                        3. Teng GG, Pan A, Yuan JM, Koh WP. Food Sources of Protein and Risk of Incident Gout in the Singapore Chinese Health Study. Arthritis Rheumatol. 2015 Jul;67(7):1933-42. doi: 10.1002/art.39115. https://doi.org/10.1002/art.39115

                                                                        4. Choi HK, Atkinson K, Karlson EW, Willett W, Curhan G. Purine-rich foods, dairy and protein intake, and the risk of gout in men. N Engl J Med. 2004 Mar 11;350(11):1093-103.

                                                                        5. Messina M, Messina VL, Chan P. Soyfoods, hyperuricemia and gout: a review of the epidemiologic and clinical data. Asia Pac J Clin Nutr. 2011;20(3):347-58. Review.

                                                                        6. Yamakita J, Yamamoto T, Moriwaki Y, Takahashi S, Tsutsumi Z, Higashino K. Effect of Tofu (bean curd) ingestion and on uric acid metabolism in healthy and gouty subjects. Adv Exp Med Biol. 1998;431:839-42.

                                                                        7. Caan BJ, Natarajan L, Parker B et al. (2011) Soy food consumption and breast cancer prognosis. Cancer epidemiology, biomarkers & prevention: a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology 20, 854-858.

                                                                        8. Doyle C, Kushi LH, Byers T et al. (2006) Nutrition and physical activity during and after cancer treatment: an American Cancer Society guide for informed choices. CA: a cancer journal for clinicians 56, 323-353.

                                                                        9. Guha N, Kwan ML, Quesenberry CP, Jr. et al. (2009) Soy isoflavones and risk of cancer recurrence in a cohort of breast cancer survivors: the Life After Cancer Epidemiology study. Breast cancer research and treatment 118, 395-405.

                                                                        10. Hsieh CY, Santell RC, Haslam SZ et al. (1998) Estrogenic effects of genistein on the growth of estrogen receptor-positive human breast cancer (MCF-7) cells in vitro and in vivo. Cancer research 58, 3833-3838.

                                                                        11. Rock CL, Doyle C, Demark-Wahnefried W et al. (2012) Nutrition and physical activity guidelines for cancer survivors. CA: a cancer journal for clinicians 62, 243-274.

                                                                        12. Setchell KD, Brown NM, Zhao X et al. (2011) Soy isoflavone phase II metabolism differs between rodents and humans: implications for the effect on breast cancer risk. The American journal of clinical nutrition 94, 1284-1294.

                                                                        13. Shu XO, Zheng Y, Cai H et al. (2009) Soy food intake and breast cancer survival. Jama 302, 2437-2443.

                                                                        14. Ruini LF, Ciati R, Pratesi CA, Marino M, Principato L, Vannuzzi E. Working toward Healthy and Sustainable Diets: The “Double Pyramid Model” Developed by the Barilla Center for Food and Nutrition to Raise Awareness about the Environmental and Nutritional Impact of Foods. Front Nutr. 2015 May 4;29.

                                                                        Won’t we become weak?

                                                                        Go Vegan! dispels the notion that Vegans become weak, with sources cited below:

                                                                        Watch video on YouTube

                                                                        Watch video on YouTube

                                                                        1. Olympic vegetarians: the elite athletes who shun meat http://goo.gl/J8GgkL

                                                                        2. Fuhrman J, Ferreri DM. Fueling the vegetarian (vegan) athlete. Curr Sports Med Rep. 2010 Jul-Aug;9(4):233-41. doi: 10.1249/JSR.0b013e3181e93a6f. Review. Erratum in: Curr Sports Med Rep. 2010 Sep-Oct;9(5):313. https://doi.org/10.1249/JSR.0b013e3181e93a6f

                                                                        3. McAnulty LS, Nieman DC, Dumke CL, Shooter LA, Henson DA, Utter AC, Milne G,McAnulty SR. Effect of blueberry ingestion on natural killer cell counts,oxidative stress, and inflammation prior to and after 2.5 h of running. Appl Physiol Nutr Metab. 2011 Dec;36(6):976-84.

                                                                        4. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016 Mar;116(3):501-28.

                                                                        5. Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014 May 12;11:20. doi: 10.1186/1550-2783-11-20. eCollection 2014. Review. PubMed PMID: 24864135; PubMed Central PMCID: PMC4033492. https://doi.org/10.1186/1550-2783-11-20

                                                                        6. Van Vliet S, Burd NA, van Loon LJ. The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption. J Nutr. 2015 Sep;145(9):1981-91. doi: 10.3945/jn.114.204305. Epub 2015 Jul 29. Review. PubMed PMID: 26224750. https://doi.org/10.3945/jn.114.204305

                                                                        7. Eisinger M, Plath M, Jung K, Leitzmann C. Nutrient intake of endurance runners with ovo-lacto-vegetarian diet and regular western diet. Z Ernahrungswiss. 1994 Sep;33(3):217-29.

                                                                        What about the elderly?

                                                                        Watch video on YouTube The Okinawa Diet: Living to 100 — What would happen if you centered your diet around vegetables, the most nutrient-dense food group?

                                                                        CGTN highlights Dr. Ellsworth Wareham who has been Vegan for 50 years, retired from being a heart surgeon at age 95 by choice, and is now a centenarian. He still walks without a cane, climbs stairs, mows his own lawn, and drives a car:

                                                                        Watch video on YouTube

                                                                        He also happens to live in the Loma Linda “blue zone”, which has a significant population of long-lived people that eat plant-based diets, exercise regularly, maintain a healthy weight, don’t smoke, and drink neither alcohol nor caffeine.

                                                                        1. CGTN America. Dr. Ellsworth Wareham: The secret to living longer. Television news recording from China Global Television Network in Washington, D.C. which aired on October 2, 2015. Retrieved January 30, 2017 from https://youtu.be/xJCRm5dmZIA

                                                                        2. Fraser GE, Shavlik DJ. Ten Years of Life: Is It a Matter of Choice?. Arch Intern Med. 2001;161(13):1645-1652. doi:10.1001/archinte.161.13.1645 https://doi.org/10.1001/archinte.161.13.1645

                                                                        To detox pollutants

                                                                        Another reason to avoid consuming animal products is the prevalence of environmental toxins and pollutants in their food supply which, through biomagnification up the food chain, human consumers intake at dangerous levels:

                                                                        Watch video on YouTube ALS (Lou Gehrig’s Disease): Fishing for Answers — The neurotoxin BMAA is found in seafood and the brains of Alzheimer’s and ALS victims. Might dietary changes help prevent amyotrophic lateral sclerosis?

                                                                        This effect was observed in pregnant American women by the Center for Disease Control’s 2003-2004 study and also in a sample of 364 children in California (why California? because of its Proposition 65 law, which enforces the strictest regulations in America on chemicals known to cause cancer and/or birth defects) in whom heavy metals, banned pesticides, and other toxic pollutants were found:

                                                                        Watch video on YouTube California Children Are Contaminated — The levels of arsenic, banned pesticides, and dioxins exceeded cancer benchmarks in each of the 364 children tested. Which foods were the primary sources of toxic pollutants for preschoolers and their parents?

                                                                        Watch video on YouTube CDC Report on Environmental Chemical Exposure — The latest national survey on the levels of chemical pollutants (such as heavy metals, toxic solvents, endocrine-disrupters, flame-retardant chemicals, PCBs), and pesticides (such as DDT) in the bodies of pregnant and non-pregnant Americans.

                                                                        Watch video on YouTube Protein, Puberty, & Pollutants — The early onset of puberty in girls associated with animal protein consumption may be due to endocrine-disrupting chemical pollutants in the meat supply.

                                                                        Watch video on YouTube Male Fertility & Diet — Dioxins, endocrine disrupting pollutants, heavy metals, saturated fat, and steroids in the meat supply may be affecting sperm counts, semen quality, and the ability of men to conceive.

                                                                        Sustainable living

                                                                        “Replacing meat with plants… is the best thing you can do to help” our planet, according to WildAid’s infographic, from their “Less Meat, Less Heat” campaign:

                                                                        Watch video on YouTube

                                                                        Per Kg of food: Beef Pork Chicken Plants
                                                                        Total GHGs 56.6 KgCO2e 8.8 KgCO2e 7 KgCO2e 5 KgCO2e
                                                                        Crops use 13 Kg 5.9 Kg 3.5 Kg 0 Kg
                                                                        Water use 15,000 L 6,000 L 4,300 L 660 L
                                                                        Land use 30 m2 20 m2 18 m2 1 m2

                                                                        "There is plenty of food for all of us if we just eat plants directly." by VeganStreet.com

                                                                        Cowspiracy infographic for Earth Day

                                                                        "So that's 5.25 billion burgers, fries, & milkshakes and 1.75 billion kids' meals with plastic toys. Say-- how you gonna pay for all this?" by Bizarro

                                                                        To fight pollution

                                                                        The Cowspiracy documentary’s infographics explore these facts in more detail:

                                                                        Watch video on YouTube

                                                                        "Eating meat is killing the Gulf" by VeganStreet.com

                                                                        "The fecal waste of 60 billion farm animals has to go somewhere." by VeganStreet.com

                                                                        "Raw animal waste 'lagoons' pollute floodwaters." by VeganStreet.com

                                                                        "Out of sight, but still affecting their minds." by VeganStreet.com

                                                                        To secure our future

                                                                        Dr. Richard Oppenlander illuminates the relationship between your food choices and our future in this official lecture at the Hawaii State Capitol Auditorium endorsed by the Senate of Hawaii (which can be seen earlier, at time mark 3:33):

                                                                        Watch video on YouTube

                                                                        He also summarized these findings to the EU Parliament in 2015, along with the producers of the Cowspiracy documentary, which was subsequently screened there:

                                                                        Watch video on YouTube Watch video on YouTube

                                                                        Among those producers is Dr. Sailesh Rao, who gave this lecture at my workplace:

                                                                        Watch video on YouTube

                                                                        According to this news article in The Huffington Post, with sources cited below:

                                                                        "Truth, Justice, and Wisdom vs 99-cent burgers" by Bizarro

                                                                        1. Hannah Sentenac. With Trump As President, It’s More Important Than Ever To Go Vegan. The Huffington Post, 23 January 2017. http://www.huffingtonpost.com/entry/58839aa1e4b0111ea60b9696

                                                                        2. Ceballos G, Ehrlich PR, Barnosky AD, García A, Pringle RM, Palmer TM. Accelerated modern human–induced species losses: Entering the sixth mass extinction. Science advances. 2015 Jun 1;1(5):e1400253. http://advances.sciencemag.org/content/1/5/e1400253.full

                                                                        3. Robert Goodland and Jeff Anhang. Livestock and Climate Change: What if the key actors in climate change are…cows, pigs, and chickens? World Watch Magazine, Volume 22, Issue 6, November/December 2009. http://www.worldwatch.org/node/6294 abstract; full text available at http://www.worldwatch.org/files/pdf/Livestock%20and%20Climate%20Change.pdf

                                                                        4. Thornton, P., Herrero, M. and Ericksen, P. 2011. Livestock and climate change. Livestock Exchange Issue Brief 3. Nairobi, Kenya: ILRI. http://hdl.handle.net/10568/10601 abstract; full text available at https://cgspace.cgiar.org/bitstream/handle/10568/10601/IssueBrief3.pdf

                                                                        5. Sergio Margulis. 2003. Causes of deforestation of the Brazilian Amazon. Washington, DC: World Bank. http://documents.worldbank.org/curated/en/758171468768828889

                                                                        6. A Mood and P Brooke. Estimating the Number of Fish Caught in Global Fishing Each Year. July 2010. Retrieved 23 January 2017, from http://www.fishcount.org.uk/published/std/fishcountstudy.pdf

                                                                        7. GRACE Communications Foundation. Sustainable Table of Waste Management. Retrieved 23 January 2017, from http://www.sustainabletable.org/906/waste-management

                                                                        Compassionate living

                                                                        Matthieu Ricard, famed biologist and Buddhist monk known as “the Happiest Man in the World”, contemplates the paradox of how we treat our fellow sentient beings:

                                                                        Watch video on YouTube

                                                                        Gary Yourofsky gave “The Most Important Speech You Will Ever Hear” at Georgia Tech in 2010, which spread worldwide, was translated into 30+ languages, and is credited for increasing Israel’s Vegan population by 8%, growing from 5% to 13%:

                                                                        Watch video on YouTube

                                                                        In similar spirit, activist Earthling Ed educates university students in the UK:

                                                                        Watch video on YouTube

                                                                        James Wildman of ARFF gave adults in Florida “101 Reasons to Go Vegan” in 2013; it’s a presentation that he typically gives to high-school audiences in Florida:

                                                                        Watch video on YouTube

                                                                        "Have you ever considered the health, environmental, & ethical benefits of veganism?" by Bizarro

                                                                        To bear witness

                                                                        Watch video on YouTube

                                                                        Try the 360° VR iAnimal Experience in your browser, smartphone, or VR headset:

                                                                        Experience USA narration UK narration
                                                                        Pig industry by musician Tony Kanal by actor Peter Egan
                                                                        Dairy industry by actress Evanna Lynch by actress Evanna Lynch
                                                                        Chicken industry by artist Kat Von D by actress Amanda Abbington

                                                                        Watch the Earthlings documentary about speciesism to witness even more of this.

                                                                        WARNING: This video is extremely disturbing!

                                                                        Watch video on YouTube

                                                                        WARNING: This video is extremely disturbing!

                                                                        Watch video on YouTube

                                                                        WARNING: This video is extremely disturbing!

                                                                        Watch video on YouTube

                                                                        WARNING: This video is extremely disturbing!

                                                                        Watch video on YouTube

                                                                        WARNING: This video is extremely disturbing!

                                                                        "The Birth of the Ag-Gag Laws" by VeganStreet.com

                                                                        Where meat comes from

                                                                        Watch video on YouTube Land of Hope and Glory, 2017 documentary deemed as UK’s Earthlings.

                                                                        Watch video on YouTube “MEAT: Now With Added Gross Things!” infographic with sources cited.

                                                                        "A prescription for disaster: 80% of antibiotics in the US are fed to farm animals." by VeganStreet.com

                                                                        "What do they feed the animals that people eat?" by VeganStreet.com

                                                                        "The ride in between life and death." by VeganStreet.com

                                                                        "Tools of the Trade: This is how meat gets to your plate." by VeganStreet.com

                                                                        "Instruments of Death: The final step of an animal's sad journey to becoming food." by VeganStreet.com

                                                                        "When the label says that a product contains Gelatin..." by VeganStreet.com

                                                                        Where milk comes from

                                                                        Watch video on YouTube DAIRY IS SCARY! The dairy industry explained in 5 minutes.

                                                                        Watch video on YouTube Is milk in India a special case? See full explanation here.

                                                                        "How to get milk in four easy steps" by VeganStreet.com

                                                                        "A year in the life of a dairy cow" by VeganStreet.com

                                                                        "Veal calves live short, tortured lives because people like to eat CHEESE." by VeganStreet.com

                                                                        "The Life of A Cow (Infographic)" by PETA.com

                                                                        Where eggs come from

                                                                        Animal Equality investigates the modern industry of chicken and egg farming:

                                                                        Watch video on YouTube

                                                                        Animal Legal Defense Fund sues Trader Joe's for deceptive egg carton labeling

                                                                        "Caged versus Free Range eggs" by VeganStreet.com

                                                                        "The Daily Grind" by VeganStreet.com

                                                                        "The life of a chicken" by VeganStreet.com

                                                                        Where fish comes from

                                                                        Watch video on YouTube SEASPIRACY: What You Should Know About Fish, The Ocean, and More!

                                                                        Go Vegan! explores overfishing, fish oil, and mercury; with sources cited below:

                                                                        Watch video on YouTube

                                                                        "How fish are caught: imagination vs reality." by VeganStreet.com

                                                                        "Broken Oceans: Marine populations have been depleted by nearly half since 1970." by VeganStreet.com

                                                                        1. Worm B, Barbier EB, Beaumont N, et al. Impacts of biodiversity loss on ocean ecosystem services. Science. Nov 3 2006;314(5800):787-790.

                                                                        2. Fumagalli M, Moltke I, Grarup N, Racimo F, Bjerregaard P, Jørgensen ME, Korneliussen TS, Gerbault P, Skotte L, Linneberg A, Christensen C, Brandslund I, Jørgensen T, Huerta-Sánchez E, Schmidt EB, Pedersen O, Hansen T, Albrechtsen A, Nielsen R. Greenlandic Inuit show genetic signatures of diet and climate adaptation. Science. 2015 Sep 18;349(6254):1343-7.

                                                                        3. Enns JE, Yeganeh A, Zarychanski R, Abou-Setta AM, Friesen C, Zahradka P, Taylor CG. The impact of omega-3 polyunsaturated fatty acid supplementation on the incidence of cardiovascular events and complications in peripheral arterial disease: a systematic review and meta-analysis. BMC Cardiovasc Disord. 2014 May31;14:70.

                                                                        4. Rizos EC, Ntzani EE, Bika E, Kostapanos MS, Elisaf MS. Association between omega-3 fatty acid supplementation and risk of major cardiovascular disease events: a systematic review and meta-analysis. JAMA. 2012 Sep 12;308(10):1024-33.

                                                                        5. Makrides M, Gibson RA, McPhee AJ, Yelland L, Quinlivan J, Ryan P; DOMInO Investigative Team. Effect of DHA supplementation during pregnancy on maternal depression and neurodevelopment of young children: a randomized controlled trial. JAMA. 2010 Oct 20;304(15):1675-83.

                                                                        6. Chow O, Barbul A. Immunonutrition: Role in Wound Healing and Tissue Regeneration. Adv Wound Care (New Rochelle). 2014 Jan 1;3(1):46-53. Review.

                                                                        7. Kaushik M, Mozaffarian D, Spiegelman D, Manson JE, Willett WC, Hu FB. Long-chain omega-3 fatty acids, fish intake, and the risk of type 2 diabetes mellitus. Am J Clin Nutr. 2009 Sep;90(3):613-20. Epub 2009 Jul 22.

                                                                        8. Lee C, Liese A, Wagenknecht L, Lorenzo C, Haffner S, Hanley A. Fish consumption, insulin sensitivity and beta-cell function in the Insulin Resistance Atherosclerosis Study (IRAS). Nutr Metab Cardiovasc Dis. 2013 Sep;23(9):829-35.

                                                                        9. WHO Fact Sheets / ToxFAQs: CABSTM / Chemical Agent Briefing Sheet / ToxFAQs for Polychlorinated Biphenyls (PCBs).

                                                                        10. Harada M. 1995. Minamata disease: methylmercury poisoning in Japan caused by environmental pollution. Crit Rev Toxicol 25(1):1–24.

                                                                        To understand why

                                                                        Dr. Melanie Joy explains the psychology behind “The Secret Reason We Eat Meat”:

                                                                        Watch video on YouTube

                                                                        Watch video on YouTube

                                                                        "We don't serve your kind here." by Bizarro

                                                                        Logic and fallacy

                                                                        Isaac, the genius behind “Ask Yourself”, holds up logic as a mirror for ethics:

                                                                        Watch video on YouTube

                                                                        "Suddenly, against all predictions, veganism became a world-wide credo" by Bizarro

                                                                        Your Vegan Fallacy Is… dispels misconceptions using logic and rationale:

                                                                        "A vegan activist's great-great-great grandmother..." by VeganStreet.com

                                                                        "...and people complain that vegans anthropomorphize animals" by VeganStreet.com

                                                                        How do I get started?

                                                                        Start with “The Daily Dozen” nutrition checklist created by Dr. Michael Greger:

                                                                        Watch video on YouTube Dr. Greger’s Daily Dozen Checklist

                                                                        "Dr. Michael Greger's Daily Dozen" infographic by Modern Vegan Family

                                                                        Take a challenge!

                                                                        "Any other ideas for turning people vegan?" by Bizarro

                                                                        Kickstart your health

                                                                        The Physicians Committee for Responsible Medicine has created a free 21-day Vegan kickstart program which was broadcast on PBS (national public television):

                                                                        Watch video on YouTube

                                                                        1. Comprehensive meal plan for all 21 days, organized by week one, two, three.

                                                                        2. 1-minute webcasts to guide you on shopping, cooking, nutrition, and health:

                                                                          Watch video on YouTube (This is a playlist containing 9 webcasts, each a minute long.)

                                                                        India 21-day kickstart

                                                                        The Physicians Committee for Responsible Medicine has created a free 21-day Vegan kickstart program for India and those of Indian origin at 21DayKickstartIndia.org and BuildingAHealthyIndia.org containing a comprehensive 21-day meal plan with recipes, cooking demonstrations, nutrition tips, and more!

                                                                        Watch video on YouTube

                                                                        For your convenience, here is a list of main takeaways from the program:

                                                                        1. Recipes Booklet with Nutrition Tips (8 color pages) featuring Mango Shake, Soy Kheema, Curd Rice, Sheera, Bhel, Palak Moong Dal.

                                                                        2. Fact Sheet for preventing and reversing Diabetes and Heart Disease, high blood pressure, obesity, etc. This is also available in Hindi.

                                                                        3. Ingredient Substitution Chart for meat, eggs, dairy, and oils. This is also available in Hindi.

                                                                        4. Indian and Western style recipes organized into categories by Breakfast, Snacks, Main Course, Dessert and classic teas like Masala Chai with Soymilk. Also check out these oil-free cooking demonstrations of popular Indian recipes such as Cucumber Salad, Navaratan Kurma, and Sheera Dessert.

                                                                        Watch video on YouTube Dr. Nandita Shah of SHARAN demonstrates healthy cooking techniques. (This is a playlist containing more than two dozen videos!)

                                                                        Watch video on YouTube Dr. Nandita Shah of SHARAN demonstrates Masala Chai with Soymilk.

                                                                        Watch video on YouTube Dr. Nandita Shah of SHARAN demonstrates popular Indian recipes: Cucumber Salad, Navaratan Kurma, and Sheera Dessert.

                                                                        1. The 21-day Indian Meal Plan (a comprehensive daily schedule for 3 weeks) takes the hard work out of planning what and when to eat: each day is packed with a unique variety of breakfast, lunch, snack, and dinner options.

                                                                        2. Get Inspired by nutrition experts and your favorite Bollywood Stars.

                                                                        Food alternatives

                                                                        "You may already be eating Vegan food" by VeganStreet.com

                                                                        "Eating vegan is not complicated." by VeganStreet.com

                                                                        "Plant-Powered School Lunches" by VeganStreet.com

                                                                        "The world's least expensive foods are plants" by VeganStreet.com

                                                                        "Get back to your Roots" by VeganStreet.com

                                                                        "Know beans" by VeganStreet.com

                                                                        "Aquafaba: bean water" by VeganStreet.com

                                                                        "There are many excellent sources of Vegan protein" by VeganStreet.com

                                                                        "Discover the satisfiyng Vegan sources of Umami" by VeganStreet.com

                                                                        "Open your eyes to Vitamin A" by VeganStreet.com

                                                                        "There are many great Vegan sources of iron" by VeganStreet.com

                                                                        "2016 is the international year of pulses" by VeganStreet.com

                                                                        International flavors

                                                                        "The united flavors of Vegan food" by VeganStreet.com

                                                                        "Vegan flavors of Moroccan food" by VeganStreet.com

                                                                        "Vegan flavors of Irish food" by VeganStreet.com

                                                                        "Vegan flavors of Southwestern food" by VeganStreet.com

                                                                        "Vegan flavors of Mexican food" by VeganStreet.com

                                                                        "Vegan flavors of Spanish food" by VeganStreet.com

                                                                        "Vegan flavors of French food" by VeganStreet.com

                                                                        "Vegan flavors of Italian food" by VeganStreet.com

                                                                        "Vegan flavors of Greek food" by VeganStreet.com

                                                                        "Vegan flavors of Lebanese food" by VeganStreet.com

                                                                        "Vegan flavors of Ethiopian food" by VeganStreet.com

                                                                        "Vegan flavors of Thai food" by VeganStreet.com

                                                                        Meat alternatives

                                                                        "Meatless proteins are on the rise." by VeganStreet.com

                                                                        "Meet the new Meat" by VeganStreet.com

                                                                        "Bacon shouldn't have to come from a pig" by VeganStreet.com

                                                                        "The best burgers are kind to animals" by VeganStreet.com

                                                                        "Thanksgiving doesn't require the death of a turkey" by VeganStreet.com

                                                                        "Happy Vegan Hanukkah!" by VeganStreet.com

                                                                        "Liberate your Seder plate by celebrating a cruelty-free Passover" by VeganStreet.com

                                                                        Milk alternatives

                                                                        "Milk. It doesn't have to come from a cow." by VeganStreet.com

                                                                        "No cows were harmed in the making of this Cheese" by VeganStreet.com

                                                                        "I scream, you scream, we all scream for Vegan ice cream" by VeganStreet.com

                                                                        "You don't need dairy to get Calcium." by VeganStreet.com

                                                                        Egg alternatives

                                                                        "Eggs without the cruelty" by VeganStreet.com

                                                                        "Baking? There is no need for eggs" by VeganStreet.com

                                                                        Fish alternatives

                                                                        "Go Fish. (without hurting any sea animals)" by VeganStreet.com

                                                                        Sweets alternatives

                                                                        "Vegan holiday cookie magic!" by VeganStreet.com

                                                                        "Vegan (& fair trade) Candy" by VeganStreet.com

                                                                        "I scream, you scream, we all scream for Vegan ice cream" by VeganStreet.com

                                                                        Other alternatives

                                                                        "No, our shoes aren't made of leather!" by VeganStreet.com

                                                                        "Fur is dead! in San Francisco, at least." by VeganStreet.com

                                                                        Dawning a new era

                                                                        Plant Based News reports show that people are changing as awareness spreads:

                                                                        Watch video on YouTube

                                                                        See also how Israel has embraced Veganism in this 2013 Israeli TV news report:

                                                                        Watch video on YouTube

                                                                        See also how Indian families are making the connection and becoming the change:

                                                                        Watch video on YouTube

                                                                        "Veganic (stock-free farming) is the future of agriculture" by VeganStreet.com

                                                                        "Finally, hospitals are to provide plant-based meals and remove processed meats from menus." by VeganStreet.com

                                                                        "School lunches go plant-based in Brazil." by VeganStreet.com

                                                                        "Sales of dairy alternatives are really taking off!" by VeganStreet.com

                                                                        "Irish people are eliminating dairy" by VeganStreet.com

                                                                        "More college students are demanding Vegan food." by VeganStreet.com

                                                                        "The number of Vegans in Great Britain has grown by more than 350% in the last decade." by VeganStreet.com

                                                                        "The future is turning away from meat." by VeganStreet.com

                                                                        "What do all these billionaires have in common?" by VeganStreet.com

                                                                        Want to learn more?

                                                                        Health:

                                                                        Logic:

                                                                        Reality:

                                                                        Transition:

                                                                        Thank you!

                                                                        "Introspection" cartoon by VeganSidekick.com


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