Go Vegan for Life: Yours, Theirs, and Ours

Suraj N. Kurapati

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Going Vegan reverses killer diseases while sparing animals and our planet too!

  1. What's this about?
    1. Why should I care?
      1. For your own health
        1. What about nutrition?
          1. Environmental pollutants
            1. Cancer
              1. Diabetes
                1. Heart disease
                  1. Kidney disease
                    1. High blood pressure
                    2. For fellow animals
                      1. Factory farm horror
                      2. For our environment
                        1. Facts and statistics
                      3. Why are we this way?
                        1. I gotta have dairy!
                          1. I gotta have fish!
                            1. I gotta have eggs!
                              1. I gotta have meat!
                                1. What's to eat instead?
                                  1. Kickstart your health
                                    1. India 21-day kickstart
                                      1. International flavors
                                        1. American/Western food
                                        2. Won't I lose protein?
                                          1. Won't I become weak?
                                            1. It's a passing trend!
                                              1. People won't change!
                                              2. Want to learn more?

                                                What’s this about?

                                                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

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                                                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?! Needless to say, I became Vegan overnight and my family soon joined as I shared my newfound knowledge with them.

                                                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.

                                                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!

                                                “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.

                                                Why should I care?

                                                Philip Wollen eloquently introduces the major issues surrounding animal agriculture in a debate about removing animal products from restaurant menus in Melbourne, Australia in 2012. His team won the debate with 73.6% votes in favor.

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

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

                                                For your own health

                                                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

                                                Watch video on YouTube HOW NOT TO DIE: The Role of Diet in Preventing, Arresting, & Reversing Our Top 15 Killers

                                                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

                                                In addition, Kaiser Permanente, the largest managed care organization in America, officially recommends this diet to all of their doctors and patients:

                                                Watch video on YouTube What Diet Should Physicians Recommend?

                                                What about nutrition?

                                                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:

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                                                “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.

                                                Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage.

                                                Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity.

                                                Low intake of saturated fat and high intakes of vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds (all rich in fiber and phytochemicals) are characteristics of vegetarian and vegan diets that produce lower total and low-density lipoprotein cholesterol levels and better serum glucose control. These factors contribute to reduction of chronic disease.

                                                Vegans need reliable sources of vitamin B-12, such as fortified foods or supplements.”

                                                Regarding that last sentence: you only need a single 2500mcg vitamin B-12 supplement once per week, which ends up costing only about $5 per year or less:

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                                                Environmental 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

                                                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 CDC Report on Environmental Chemical Exposure

                                                Watch video on YouTube California Children Are Contaminated

                                                1. Woodruff TJ, Zota AR, Schwartz JM. Environmental chemicals in pregnant women in the United States: NHANES 2003-2004. Environ Health Perspect. 2011 Jun;119(6):878-85. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3114826/

                                                2. S B.Stolevik, U C Nygaard, E Namork, M Haugen, H M Meltzer, J Alexander, H K Knutsen, I Aaberge, K Vainio, H van Loveren, M.Lovik, B Granum. Prenatal exposure to polychlorinated biphenyls and dioxins from the maternal diet may be associated with immunosuppressive effects that persist into early childhood. Food Chem Toxicol. 2013 51:165–172. http://www.ncbi.nlm.nih.gov/pubmed/23036451

                                                3. R Vogt, D Bennett, D Cassady, J Frost, B Ritz, I Hertz-Picciotto. Cancer and non-cancer health effects from food contaminant exposures for children and adults in California: A risk assessment. Environ Health. 2012 11:83. http://www.ncbi.nlm.nih.gov/pubmed/23140444

                                                4. B Winans, M C Humble, B P Lawrence. Environmental toxicants and the developing immune system: A missing link in the global battle against infectious disease? Reprod Toxicol. 2011 31(3):327–336. http://www.ncbi.nlm.nih.gov/pubmed/20851760

                                                5. S B Stolevik, U C Nygaard, E Namork, M Haugen, H E Kvalem, H M Meltzer, J Alexander, J H M van Delft, H van Loveren, M Lovik, B Granum. Prenatal exposure to polychlorinated biphenyls and dioxins is associated with increased risk of wheeze and infections in infants. Food Chem Toxicol. 2011 49(8):1843–1848. http://www.ncbi.nlm.nih.gov/pubmed/21571030

                                                6. Bjermo H, Darnerud PO, Lignell S, Pearson M, Rantakokko P, Nälsén C, Enghardt Barbieri H, Kiviranta H, Lindroos AK, Glynn A. Fish intake and breastfeeding time are associated with serum concentrations of organochlorines in a Swedish population. Environ Int. 2013 Jan;51:88-96. http://www.ncbi.nlm.nih.gov/pubmed/23201820


                                                Dr. Michael Greger explains how a plant-based diet fights cancer, with sources cited below:

                                                Watch video on YouTube How Not to Die from Cancer

                                                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


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

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                                                Dr. Michael Greger explains what causes insulin resistance with a 3D animation:

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                                                Dr. Michael Greger explains how a plant-based diet fights diabetes, with sources cited below:

                                                Watch video on YouTube How Not to Die from Diabetes

                                                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:

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                                                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.

                                                Heart disease

                                                Making Heart Attacks History: Dr. Caldwell Esselstyn at TEDxCambridge 2011

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                                                Dr. Michael Greger explains how a plant-based diet fights heart disease, with sources cited below:

                                                Watch video on YouTube How Not to Die from Heart Disease

                                                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

                                                Kidney disease

                                                Dr. Michael Greger explains how a plant-based diet fights kidney disease, with sources cited below:

                                                Watch video on YouTube How Not to Die from Kidney Disease

                                                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

                                                Dr. Michael Greger explains how a plant-based diet fights high blood pressure, with sources cited below:

                                                Watch video on YouTube How Not to Die from High Blood Pressure

                                                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

                                                For fellow animals

                                                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%:

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                                                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:

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

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                                                Factory farm horror

                                                Behold if you think meat, dairy, eggs, and fish come from Old MacDonald’s Farm:

                                                WARNING: This video is extremely disturbing!

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                                                WARNING: This video is extremely disturbing!

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                                                WARNING: This video is extremely disturbing!

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                                                WARNING: This video is extremely disturbing!

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                                                WARNING: This video is extremely disturbing!

                                                See also the Earthlings documentary about speciesism to learn more about this.

                                                For our environment

                                                “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:

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                                                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

                                                Moreover, Cowspiracy‘s infographics explore these facts in further detail:

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                                                Cowspiracy infographic for Earth Day

                                                Facts and statistics

                                                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):

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

                                                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

                                                Why are we this way?

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

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                                                See also Your Vegan Fallacy Is… to logically dispel myths surrounding Veganism.

                                                I gotta have dairy!

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

                                                Watch video on YouTube

                                                Watch video on YouTube

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

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

                                                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/

                                                I gotta have fish!

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

                                                Watch video on YouTube

                                                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.

                                                I gotta have eggs!

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

                                                Watch video on YouTube

                                                "The life of a chicken" by VeganStreet.com

                                                "Caged versus Free Range eggs" by VeganStreet.com

                                                I gotta have meat!

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

                                                Watch video on YouTube

                                                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.

                                                What’s to eat instead?

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

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

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

                                                "You may already be eating Vegan food" 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

                                                "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

                                                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:

                                                a. Invitation

                                                Watch video on YouTube

                                                b. What’s in and what’s out?

                                                Watch video on YouTube

                                                c. Jump in!

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                                                d. Welcome

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                                                e. Going low-fat

                                                Watch video on YouTube

                                                f. Complete nutrition

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                                                g. Dining out

                                                Watch video on YouTube

                                                h. Substitution and transition foods

                                                Watch video on YouTube

                                                h. Foods with low Glycemic Index

                                                Watch video on YouTube

                                                India 21-day kickstart

                                                Watch video on YouTube

                                                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!

                                                For your convenience, here is a list of main takeaways from the program (please note that many of these materials are also available natively in Hindi):

                                                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.

                                                3. Ingredient Substitution Chart for meat, eggs, dairy, and oils.

                                                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.

                                                5. 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.

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

                                                International flavors

                                                "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

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

                                                American/Western food

                                                "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

                                                "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

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

                                                Won’t I lose protein?

                                                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

                                                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 I become weak?

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

                                                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.

                                                It’s a passing trend!

                                                The Okinawa Diet: Living to 100

                                                Watch video on YouTube

                                                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

                                                People won’t change!

                                                PlantBasedNews’ 2016 report shows that people are changing as awareness spreads:

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

                                                Watch video on YouTube

                                                Want to learn more?





                                                Thank you!

                                                "Introspection" cartoon by VeganSidekick.com