Pacific Islander Diet

Origins

The Pacific Ocean—the world’s largest ocean—extends about 20,000 kilometers from Singapore to Panama. There are 789 habitable islands within the ‘Pacific Islands,’ a geographic area in the western Pacific comprising Polynesia, Melanesia, and Micronesia. Polynesia includes 287 islands and is triangular, with Hawaii, New Zealand, and Easter Island at the apexes. Other major Polynesian islands include American (Eastern) Samoa, Western Samoa, Tonga, Tahiti, and the Society Islands. The Hawaiian Islands have been studied more than most other Pacific islands primarily because Hawaii is part of the United States of America. The Melanesian Islands (Melanesia) include the nations of Fiji, Papua New Guinea, Vanuatu, the Solomon Islands and New Caledonia (a French dependent). The 2,000 small islands of Micronesia include Guam (American), Kiribati, Nauru, the Marshall Islands, the Northern Mariana Islands, the Gilbert Islands, Palau, and the Federated States of Micronesia. Migration is very fluid between Polynesia, Melanesia, and Micronesia, and many Pacific Islanders also migrate to the United States and other countries. Pacific Islanders are a racially and culturally diverse population, and the people of the islands follow a wide variety of religions.

Description

Eating Habits and Meal Patterns

While the islands are geographically close, the Pacific Island region is racially and culturally diverse. The cuisine varies slightly from island to island and is a blend of native foods with European, Japanese, and American influences. The cuisine is also influenced by the Asian Indians, Chinese, Korean, and Filipino agricultural workers who arrived in the eighteenth century. Food plays a central role in Pacific Islander culture; it represents prosperity, generosity, and community support. Hospitality is extended to visitors, who are usually asked to share a meal. Even if a visitor is not hungry, he or she will generally eat a small amount of food so that the host is not disappointed. Food is also often given as a gift, and a refusal of food is considered an insult to the host or giver.
Fruits, fruit juices, vegetables, and nuts (e.g., peanuts, macadamia, and litchi) are eaten in abundance, while milk and other dairy products are uncommon (there is a high prevalence of lactose intolerance among Pacific Islanders). Coconuts are plentiful, and both the milk and dried fruit are used to flavor meals. Pigs, chickens, and cows exist on the Pacific Islands, but in areas like Fiji they are expensive, so local villagers tend to purchase them only for large celebrations and feasts. Modern conveniences exist in many areas, but it is not uncommon for villagers to cook on outdoor fires or kerosene stoves. Many villagers still eat with their hands, and a bowl of water is provided for washing hands (a guest may request one before the meal if it is not offered).
Pacific Islanders typically eat three meals a day. Breakfast usually includes cereal and coffee, while traditional meals are eaten for lunch and dinner. However, in areas such as Hawaii, Samoa, and Guam, traditional foods now contribute only minimally to daily intake, most of which is made up of imported foods or fast food.

Traditional Cooking Methods and Food Habits

Starchy foods are the foundation of the traditional diet. For example, the traditional Hawaiian diet is 75 to 80% starch, 7 to 12% fat, and 12 to 15% protein. Starch in the diet comes primarily from root vegetables and starchy fruits, such as taro, cassava, yam, green bananas, and breadfruit. In addition, the traditional diet is plentiful in fresh fruits, juices, nuts, and the cooked greens of the starch vegetables (e.g., taro, yam). Traditional meals include poi (boiled taro), breadfruit, green bananas, fish, or pork. Poi is usually given to babies as an alternative to cereal. Many dishes are cooked in coconut milk, and more than forty varieties of seaweed are eaten, either as a vegetable or a condiment. Local markets with fresh foods are still abundant in most islands.
As expected, fish and other seafood are abundant in the Pacific Islands and are eaten almost every day in some islands. Most fish and seafood are stewed and roasted, but some are served marinated and uncooked. Pork is the most common meat, and it is used in many ceremonial feasts. Whole pigs are often cooked in pits layered with coals and hot rocks. Throughout the Pacific Islands, pit-roasted foods are used to commemorate special occasions and religious celebrations. The part of the pig one receives depends on one’s social standing.
Samoans usually welcome visitors with a kava ceremony. Kava is made from the ground root of a pepper plant and is mixed with water. It is strained and usually served in a stone bowl or a half of a coconut shell. It looks like dirty water and tastes somewhat like dirty licorice. Guests are expected to drink it in one gulp. In Hawaii, luaus are common. A luau usually features pit-roasted pig, chicken, fish, and vegetables.
Traditional meals are highly seasoned with ginger, lime or lemon juice, garlic, onions, or scallions, depending on the dish. Lard and coconut oil (both saturated fats) are the most common fats used in cooking and give foods a distinctive flavor. Traditional beverages include fruit juices, coconut water, local alcoholic concoctions, and teas (primarily introduced by Asian immigrants).

Nutritional Transition

Many Pacific Islanders have moved to a more Western diet consisting of fast foods and processed foods, and as a result the incidence of both obesity and diabetes have soared. Pacific Islanders now rely on imported foods that are highly processed, such as white flour, white sugar, canned meat and fish, margarine, mayonnaise, carbonated beverages, candies, cookies, and breakfast cereals. Many locals sell their fruits and vegetables and then in turn purchase imported foods. On many islands, 80 to 90% of the foods are now imported. Imported rice is becoming the staple food in some areas, instead of locally grown provisions, and the ability to purchase imported foods is now a status symbol. Agricultural production also plays a role in the dietary transition. Local fruits and vegetables are increasingly less available due to population growth, urbanization, exporting of produce, and selling produce to hotels for the tourism industry. Traditional methods of hunting and gathering wild food, farming, processing, storing, and preserving traditional foods have all but disappeared in some areas.
Even though the health focus has been on the increase in obesity and diabetes, a different problem has occurred in Fiji. A dramatic increase in disordered eating among teenage girls has been observed in this nation, beginning with the introduction of television in 1995. In 1998 a researcher on Fiji reported that:
74% of girls reported feeling ‘too big or fat’ at least sometimes.
Of those who watched television at least three nights per week, 50% perceived themselves as too fat and 30% were more likely to diet.
62% reported dieting in the previous month, a comparable or higher proportion than reported in U.S. samples.
Many health professionals in the Pacific Islands, especially Hawaii, are now emphasizing eating traditional foods and encouraging residents to get back to a healthy lifestyle and to their cultural roots. Programs may now need to be developed to target eating disorders and disturbances.

Risks

Nutritional Status

Mortality and morbidity statistics are limited, mainly because data on Pacific Islanders are often included with those on other Asians. A high percentage of Pacific Islanders live in poverty, though nutritional deficiencies are rare when there are adequate calories. Because Pacific Islander diets are based on whole foods found in nature and prepared without excess cooking, the recommended daily amounts of many vitamins and minerals can be met in only one meal. In addition, all of the fresh fruits consumed (mainly in the morning and during the afternoon) are abundant in nutrients.
Anemia, riboflavin deficiency, and calcium deficiency are common nutritional problems in the rural and urban areas of many islands, while heart disease, hypertension,type 2 diabetes,obesity, and other chronic diseases are on the rise. This is primarily due to a transition from traditional nutritious diets of fresh fruits, vegetables, poultry, and seafood to a diet with large amounts of imported and highly refined Western foods that are low in fiber and high in fat and sugars. Cigarette smoking, an increase in alcohol consumption, and a decreased level of physical activity are also contributing factors.
Obesity among Pacific Islanders is among the highest in the world, regardless of the island. Obesity may be due to a genetic predisposition and a cultural preference toward being heavy, but there is a high prevalence of physical inactivity among this population. Attitudes toward obesity are slowly changing, however, and it is gradually being viewed as unhealthy. Small studies that have placed obese and diabetic individuals on traditional diets have shown very good results, as individuals lost weight and diabetics were able to reduce or eliminate the need for insulin.

Precautions

The natural beauty of the Pacific Islands makes them popular destinations for ecotourists, and food-borne and water-borne diseases are the number one cause of illness among travelers. Visitors are therefore advised to wash their hands often and to drink only bottled or boiled water or carbonated drinks in cans or bottles. They also should avoid tap water, fountain drinks, and ice cubes.

KEY TERMS

Calorie—unit of food energy.
Diabetes—Inability to regulate level of sugar in the blood.
Heart disease—Any disorder of the heart or its blood supply, including heart attack, atherosclerosis, and coronary artery disease.
Hypertension—High blood pressure.
Insulin—Hormone released by the pancreas to regulate level of sugar in the blood.
Lactose intolerance—Inability to digest lactose, or milk sugar.
Stroke—Loss of blood supply topart of the brain, due to a blocked or burst artery in the brain.
Mineral—An inorganic (non-carbon-containing) element, ion, or compound.
Vitamin—Necessary complex nutrient used to aid enzymes or other metabolic processes in the cell.

Veganism

Definition

Veganism (pronounced VEE-ganism), which is sometimes called strict vegetarianism or pure vegetarianism, is a lifestyle rather than a diet in the strict sense. The term itself was coined in 1944 by Donald Watson, a British vegan frustrated by the fact that most vegetarians saw nothing amiss with consuming eggs or dairy products. He derived vegan from combining the first three and the last two letters of the word vegetarian, maintaining that veganism represents “the beginning and the end of vegetarian.” The Vegan Society, which Watson and Elsie Shrigley co-founded in England during World War II, defines veganism as of 2007 as “a philosophy and way of living which seeks to exclude— as far as is possible and practical—all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose.” November 1, the anniversary of the foundation of the Vegan Society, is observed annually as World Vegan Day.
In terms of food consumption, vegans exclude all meat, dairy, fish, fish, poultry, and egg products from the diet, deriving their protein from such sources as beans, tofu and other soy products, nuts, seeds, and whole grains. Vegans go further than most other vegetarians, however, in avoiding items of dress, cosmetics, other products for personal use, or jewelry made from animal products. These would include items made of fur, leather, silk, or wool; jewelry set with pearls, mother-of-pearl, or inlays of white shell or spiney oyster shell (commonly found in Native American jewelry); any food that contains honey, whey, rennet, or gelatin; any cosmetics containing beeswax, glycerin, or lanolin; any cosmetics or personal care products that are tested on animals; soap made with animal rather than vegetable fat; any item made of wood that has been finished with shellac (which is made from a resin secreted by scale insects); and toothpaste containing calcium extracted from animal bones. Vegans also typically avoid zoos, circuses, rodeos, and other activities that they regard as exploiting animals for human amusement.
The numbers of adult vegans in the United States and the United Kingdom vary somewhat depending on the particular population survey or poll. According to a 2002 poll conducted by Time magazine and CNN, 4% of American adults define themselves as vegetarians, and 5% of these vegetarians say that they are vegans, which comes to about 0.2% of the adult American population. Charles Stahler reported in an article in Vegetarian Journal in 2006, however, that a poll conducted by Harris Interactive indicated that vegans comprise about 1.3% of the adult population in the United States, or 2.4 million adults. He estimated that about half the vegetarians in Canada and the United States are vegans, which is considerably higher than the percentage given by Time in 2002. The American Dietetic Association (ADA) and the Dietitians of Canada (DC) accept Stahler's estimate that somewhere between 40% and 50% of vegetarians in North America are vegans. In the United Kingdom, the UK Food Standards Agency stated in 2002 that approximately 0.25% of British adults are vegans. The Times (London) reported in 2005, however, that there are at least 250,000 vegans in Britain, which represents about 0.4% of the adult population.

Origins

Although the term veganism was not used before the twentieth century, people have practiced vegan lifestyles for thousands of years. Veganism is not, however, natural to human beings, based on the evolutionary evidence. Archaeological findings indicate that prehistoric humans were not vegans, but obtained about a third of their daily calories from meat or other animal products. The structure of the human digestive tract suggests that humans evolved as omnivores (animals that feed on both plant and animal substances), as human intestines are relatively short in comparison with the lengthy intestines found in herbivores (plant-eating animals). Like the stomachs of other carnivores (meat-eating animals) and omnivores, the human stomach secretes pepsin, an enzyme necessary for digesting the proteins found in meat rather than plant matter. The human mouth contains pointed teeth (canines and incisors) adapted for tearing meat as well as teeth with flat crowns (molars) for chewing plant matter. In addition to the anatomical evidence, anthropologists have not discovered any primitive societies in the past or present whose members maintained good health and consumed a vegan diet.
In Asia, the Jain religion, which is an ascetic offshoot of Hinduism that began in the sixth century BC, still requires followers to adopt a vegan diet; they may also not eat roots because to do so kills the plant. Most Jains fast on holy days and at other times throughout the year, as they believe that fasting strengthens self-control as well as protecting the believer from accumulating bad karma.
Mainstream Christianity in both its Eastern (Greek-speaking) and Western (Latin-speaking) forms has never required ordinary laypeople to adopt a vegan diet as a year-round practice. Some monastic communities, however, have practiced a vegetarian lifestyle since the fourth century AD, and a few monastic groups and individual ascetics are vegans. Since the formation of vegan societies in the United Kingdom and North America, some Christian laypeople have chosen to join them. One Christian denomination that was formed in the United States in the nineteenth century, namely the Seventh-day Adventist Church, has expected its members to be vegetarians since its beginning. Although most Adventists follow the denomination's official diet, which is ovolactovegetarian, a significant proportion of the members are vegans.
Most people who have become vegans since World War II, however, do so out of concern for the environment or compassion for animals. The statement of the American Vegan Society (AVS), founded in 1960, is a typical expression of these convictions: “Veganism is compassion in action. It is a philosophy, diet, and lifestyle. Veganism is an advanced way of living in accordance with Reverence for Life, recognizing the rights of all living creatures, and extending to them the compassion, kindness, and justice exemplified in the Golden Rule.” The official slogan of the AVS, “Ahimsa Lights the Way,” refers to the Sanskrit word for not killing and not harming other living creatures.
Many members of New Age groups, as well as some atheists and agnostics, practice a vegan lifestyle out of respect for nature or for the earth, even though they would not consider themselves religious in the conventional sense. One group that broke from the Vegan Society in England in 1984, founded by its former secretary, Kathleen Jannaway, and her husband Jack, is called the Movement for Compassionate Living (MCL), and emphasizes “the use of trees and vegan-organic farming to meet the needs of society for food and natural resources” as well as promoting “simple living and self-reliance as a remedy against the exploitation of humans, animals and the Earth.”

Description

In the past, planning a nutritionally adequate vegan diet was difficult because the standard food choice guides in use in Canada and the United States had not been designed for vegetarians in general, let alone vegans. Although the 1992 revisions of the familiar U.S. Department of Agriculture (USDA) food guide pyramid and Canada's Food Guide to Healthy Eating (CFGHE) were the first to consider overnutrition as a serious health problem and emphasized the importance of plant foods in the diet, they did not include guidelines for planning vegetarian diets. In 2003 the ADA and DC jointly issued “A New Food Guide for North American Vegetarians,” intended to accommodate the needs of vegans as well as those of less strict vegetarians. The 2003 document notes that “... any guide aimed at vegetarians must consider the needs of vegans. Studies also indicate that a substantial percentage of vegan women ... have calcium intakes that are too low, which suggests that calcium deserves special attention in vegetarian food guides. With few exceptions, vegetarian food guides have not provided appropriate guidelines for vegans.”
Vegans vary considerably in their patterns of food intake; as a result, there is no one specific diet regimen that could be called vegan. Most vegan cookbooks contain a chapter on nutritional guidelines, including daily calorie requirements; protein, calcium, and vitamin contents of various foods; and sample menus intended to make the point that a vegan diet does not have to be monotonous or flavorless. A table of vegan menus in an article available from the Vegetarian Resource Group is titled “Sample Menus Showing How Easy It Is to Meet Protein Needs”

• Breakfast: 1 cup oatmeal (6 g protein); 1 cup soymilk (9 g); 1 bagel (9 g).
• Lunch: 2 slices whole wheat bread (5 g); 1 cup vegetarian baked beans (12 g).
• Dinner: 5 ounces firm tofu (11 g); 1 cup cooked broccoli (4 g); 1 cup cooked brown rice or quinoa (5 g); 2 tbsp almonds (4 g).
• Snack: 2 tbsp peanut butter (8 g); 6 crackers (2 g).
• Breakfast: 2 slices whole wheat toast (5 g); 2 tbsp peanut butter (8 g).
• Lunch: 6 ounces soy yogurt (6 g); 1 baked potato (4 g); 2 tbsp almonds (4 g).
• Dinner: 1 cup cooked lentils (18 g); i cup cooked bulgur wheat (6 g)
• Snack: 1 cup soymilk (9g)

The first set of menus provides a total of 75 grams of protein, adequate for a male vegan weighing 160 pounds. The second set provides a total of 60 grams of protein, adequate for a female vegan weighing 130 pounds.

Function

The vegan lifestyle is adopted by people in developed countries primarily for ethical or religious reasons rather than economic necessity—although some nutritionists do point out that plant-based foods are usually easier on the household food budget than meat. On the other hand, the ADA notes that soy milk, used by many vegans as a source of calcium and protein, is considerably more expensive than cow's milk. Another more recent reason for veganism is the growing perception that plant-based diets are a form of preventive health care for people at increased risk of such diseases as heart disease, type 2 diabetes and some forms of cancer. Adolescents, however, are more likely to adopt vegan diets as a weight reduction regimen or in some cases as an ethical way to protest their parents' patterns of dress or food comsumption; one Swedish study of vegan youth concluded that veganism was “a new type of status passage.” In a very few cases, adolescents adopt veganism to camouflage an existing eating disorder, as noted by the ADA.

Benefits

The benefits of a vegan diet are similar to the health benefits of less strict vegetarian diets: lowered blood pressure, lower rates of cardiovascular disease and stroke, lower blood cholesterol levels, and lowered risks of colon and prostate cancer are associated with a vegan diet. Most people lose weight on a vegan diet, especially in the first few months; moreover, weight loss is usually greater on a vegan diet than on a vegetarian diet permitting dairy products. In addition, most vegans have lower body mass indices (an important diagnostic criterion of obesity) than their meat-eating counterparts. Vegan diets also appear to lower the risk of developing type 2 (adult-onset) diabetes.

Precautions

As with adoption of any vegetarian diet, people considering a vegan diet should consult a registered dietitian as well as their primary physician before starting their new lifestyle. The reason for this precaution is the strictness of vegan regimens as well as the variations in height, weight, age, genetic inheritance, food preferences, level of activity, geographic location, and preexisting health problems among people. A nutritionist can also help design a diet that a vegan will enjoy eating as well as getting adequate nourishment and other health benefits.
It is particularly important for pregnant or nursing women, or for families who wish to raise their children as vegans, to consult a dietitian as well as a pediatrician. There is some helpful and nutritionally sound information on the Vegetarian Resource Group website regarding meeting protein requirements during pregnancy, the protein needs of infants, and “feeding vegan children.”

Risks

The longstanding concern expressed by nutritionists and other health professionals about vegan diets is the risk of nutritional deficiencies, particularly for such important nutrients as protein, minerals (iron, calcium, and zinc), vitamins (vitamin D, riboflavin, vitamin B₁₂, and vitamin A), iodine, and n-3 fatty acids. The 2003 vegetarian food guide published by the ADA and DC recommends that vegans in all age groups should take supplements of vitamin B₁₂ and vitamin D, or use foods fortified with these nutrients. It is particularly important for pregnant women to maintain an adequate intake of vitamin B₁₂, as a lack of this vitamin can cause irreversible neurological damage in the infant. In addition, some studies indicate that vegans are at increased risk of osteoporosis and bone fractures compared to either meat-eaters or less strict vegetarians because their average calcium intake is lower.
The ADA states simply that “Unsupplemented vegan diets do not provide vitamin B₁₂. Dairy products and eggs supply vitamin B₁₂; however, depending on food choices, some lacto-ovo-vegetarians may have inadequate intakes [of these nutrients] as well [as vegans]. The Institute of Medicine has recommended that all people over the age of 50, regardless of type of diet, take vitamin B₁₂ in the form found in supplements and fortified foods for optimal absorption. Vitamin B₁₂ is well-absorbed from fortified nondairy milks and from breakfast cereals, as well as from supplements. Because vitamin B₁₂ absorption is inversely related to dosage, a daily supplement of at least 5 mg or a weekly supplement of 2,000.” Vitamin D supplements are recommended and may be particularly important for vegans living in northern latitudes or other situations in which they receive little sun, because this vitamin is synthesized in the skin during exposure to sunlight. The ADA notes that “Many fortified nondairy milks and breakfast cereals provide [vegans with] vitamin D, although the form used to fortify cereals is often not vegan.”

QUESTIONS TO ASK YOUR DOCTOR

• Have you ever supervised a patient on a vegan diet?
• What is your opinion of veganism compared to less strict forms of vegetarianism?
• Do you agree with the ADA and Institute of Medicine guidelines?
• Have you ever treated a patient with a health problem related to a calcium or vitamin B₁₂ deficiency from following a vegan diet?

In addition to nutritional concerns, there is some evidence that vegan diets may actually increase the risk of breast cancer in women, particularly in those who use large amounts of soy-based products. Soybeans contain phytoestrogens, or plant estrogens, which have been implicated in breast cancer. The plant estrogens in soy-based products may also explain why committed vegans have a disproportionate number of female babies, and why these girls have a higher rate of precocious puberty than girls born to nonvegetarian mothers.

Research and general acceptance

Studies of the role of vegetarian diets of all types in preventing disease go back to the 1960s, when the National Institutes of Health (NIH) and the National Cancer Institute (NCI) began to study members of the Seventh-day Adventist Church. NIH findings indicate that Adventist men live on average seven years longer than men in the general population, and Adventist women eight years longer than their non-Adventist counterparts.
Studies of vegans as a subpopulation of vegetarians are fewer in number than those of less strict vegetarians; however, the emphasis in medical research has shifted in the early 2000s from concern about nutritional deficiencies in people following these diets to the role of plant-based diets in preventing or treating chronic diseases. In this regard vegan diets and lifestyles appear to be beneficial. One 2005 study of 64 overweight postmenopausal women found that a vegan diet brought about a significant weight loss and improved insulin sensitivity (an important factor in evaluating the patient's risk of developing type 2 diabetes), despite the lack of prescribed limits on food portion size or calorie intake. Two studies published in 2004 comparing a group of overweight adults on a vegan diet with a control group following a National Cholesterol Education Program Step II Diet showed that the low-fat vegan diet was as acceptable to the subjects as the Step II diet, and was equally effective in promoting weight loss. Those on the vegan diet, however, told the researchers that the vegan diet was harder to prepare than their normal meals.
In terms of general acceptance, vegan diets differ from less strict vegetarian regimens in being more difficult to follow and in causing more social friction with nonvegans. Some vegetarians who are not vegans have noted that evaluating foods, clothing, cosmetics, and other items as not containing animal products often requires considerable knowledge of production methods as well as the derivation of the ingredients. In addition, such items as vitamins, dietary supplements, and prescription medications may be processed using non-vegan ingredients (gelatin for capsules, glycerin in some liquid medications), and these are not always listed on the packaging. The complications of replacing animal-derived ingredients in some recipes and the difficulty of finding restaurants offering dishes acceptable to vegans also contribute to a widespread perception of veganism as a potentially problematic lifestyle.

KEY TERMS

Ahimsa—A Sanskrit word for non-killing and non-harming, adopted by the American Vegan Society as its official watchword. The AVS notes that the six letters in ahimsa stand for the basic principles of veganism: Abstinence from animal products; Harm-lessness with reverence for life; Integrity of thought, word, and deed; Mastery over oneself; Service to humanity, nature, and creation; and Advancement of understanding and truth.
Glycerin—A sweet syrupy alcohol obtained from animal fats. It is often used in cough syrups and other liquid medications to give them a smooth texture.
Lactovegetarian—A vegetarian who uses milk and cheese in addition to plant-based foods.
Lanolin—A greasy substance extracted from wool, often used in hand creams and other cosmetics.
Omnivore—An animal whose teeth and digestive tract are adapted to consume either plant or animal matter. The term does not mean, however, that a given species consumes equal amounts of plant and animal products. Omnivores include bears, squirrels, opossums, rats, pigs, foxes, chickens, crows, monkeys, most dogs, and humans.
Ovolactovegetarian—A vegetarian who consumes eggs and dairy products as well as plant-based foods. The official diet recommended to Seventh-day Adventists is ovolactovegetarian.
Ovovegetarian—A vegetarian who eats eggs in addition to plant-based foods.
Pepsin—A protease enzyme in the gastric juices of carnivorous and omnivorous animals that breaks down the proteins found in meat. Its existence in humans is considered evidence that humans evolved as omnivores.
Quinoa—A species of goosefoot that originated in the high Andes and is raised as a food crop for its edible seeds, which have an unusually high protein content (12–18 percent). Quinoa is considered a pseudo-cereal rather than a true cereal grain because it is not a grass.
Rennet—An enzyme used to coagulate milk, derived from the mucous membranes lining the stomachs of unweaned calves.
Tempeh—A food product made from whole fermented soybeans that originated in Indonesia. It can be used as a meat substitute in vegan dishes or sliced and cooked in hot vegetable oil.
Textured vegetable protein (TVP)—A meat substitute made from defatted soybean flour formed into a dough and cooked by steam while being forced through an extruder. It resembles ground beef in texture and can replace it in most recipes. TVP is also known as textured soy protein or TSP.
Tofu—Bean curd; a soft food made by coagulating soy milk with an enzyme, calcium sulfate, or an organic acid, and pressing the resulting curds into blocks or chunks. Tofu is frequently used in vegetarian or vegan dishes as a meat or cheese substitute.
Vegan—A vegetarian who excludes all animal products from the diet, including those that can be obtained without killing the animal. Vegans are also known as strict vegetarians or pure vegetarians.
Whey—The watery part of milk, separated out during the process of making cheese.

Scarsdale Vegetarian Diet

When on the Vegetarian Scarsdale Diet, you must drink at least 4 glasses of water per day. You may drink as much diet soda and unsweetened tea as you like.

You can add any of the following seasonings or condiments to your foods : salt, pepper, herbs like oregano, lemon, vinegar, soy sauce, Worcestershire sauce, ketchup and mustard. Be sure to consult your doctor before starting any diet.

Vegetables not permitted on the Scarsdale Medical Diet:

Dry Beans (baked beans, lentilsm dry white beans, red kidney beans, lima beans, chick peas,

Apple Cinnamon Oatmeal

The perfect breakfast for healthy weight management

Per Serving: 242 Calories, 4g Fat, 0mg Cholesterol, 53mg Sodium, 48.3g Carbohydrates, 7g Fiber, 11.6g Sugar, 6.7g Protein. Exchange: 1 bread and 1 fruit

Yield: Serves 3 (1/2 cup serving)

Ingredients

• 1 1/2 cups water
• 1/4 tsp. salt
• 2/3 cups quick cooking oatmeal
• 1 medium apple, peeled and grated
• 1 tsp. cinnamon
• 2 Tbsp. raisins
• Sugar substitute to taste, optional

Instructions

1. Bring water and salt to boil in saucepan

2. Stir in oatmeal, apple, cinnamon and raisins

3. Reduce heat and cook 1 minutes until water is absorbed

4. Serve hot with sugar substitute

5. Add two tablespoons of fat free half and half for a creamier texture

The Lemonade Diet (Master Cleanse Diet)

The Lemonade Diet: What it is

The Lemonade Diet has been around for more than 50 years, but its popularity soared a few years ago after Beyonce announced she'd lost 20 pounds on the diet for the movie Dreamgirls.

The Lemonade Diet, also known as the Master Cleanse, was developed by the late Stanley Burroughs as a detoxification and fasting program. Originally intended to rid the body of toxins and internal wastes brought on by "improper diet, lack of exercise, and negative mental attitude," it's now also touted as a quick weight loss plan.

The plan, consisting of nothing more than a lemon juice concoction, is supposed to "help you lose up to 20 pounds, look younger, ease chronic pain, cleanse your body of internal waste, and boost your energy levels in 10 days."

3 Day Diet

The three day diet is a diet that lasts for only 3 days. Be sure to consult your doctor before starting any diet.
Daily Instructions:
Drink 4 glasses of water or diet soda per day. You may use herbs, salt, pepper, lemon, vinegar, Worcestershire, soy sauce, mustard and ketchup on your food.

3 Day Diet Day One

Breakfast:
Black coffee or tea with Equal or Sweet & Low
1/2 grapefruit or juice
1 slice toast with 1 tablespoon peanut butter

Lemonade Diet

This is the complete Lemonade Diet including recipes. Proponents of the diet claim a person can lose anywhere from 10 to 20 pounds during the ten day diet period. Make sure you consult with your doctor before starting the Lemonade Diet.

Top Foods for Dieting

You don't have to be on a weight loss plan to lose weight. If you want to burn more fat but don't want restrictions, calorie counting, or high priced but low flavor packaged food, try incorporating these seven powerful foods into your diet.

These foods will help you in a variety of ways. Some will help increase your metabolism. Most will help make you feel more full. Others can actually help burn fat. The best way to add these foods to your diet is to use them to replace the junk food that you eat. Then you'll get a double weight loss bonus by cutting empty calories, sugars, and bad fats and by adding these diet foods.

Fibrous and Vegetable Based

All of these foods are plant-based. A diet high in fiber is one of the secrets to effective weight loss. Fiber is great for a number of reasons. It helps lower LDL, the bad cholesterol. It makes you feel full and eat less. High fiber foods take longer to digest. Your resting metabolism increases due to the work your body does digesting these foods.

What to eat, and when?

What you choose for a meal or snack can make a difference in how much you eat or how soon you will desire to eat again. Including carbohydrate and protein sources at meals might help you to feel satisfied, both at the meal and after eating.
Look for carbohydrate foods that are whole grain and/or contain whole grains and fiber. Choose foods such as:

Some Dieting Basics

I would like to share with you some dieting basics that everyone should know. First of all know that there is no magic pill that you can take that will make you lose weight. Although it would be nice, you need to realize the truth of the matter is that most weight loss pills are only a waste of your money, ineffective, and can actually be harmful to your health.
Losing weight is going to be work, but if done properly it can be delicious and fun - and once you start getting the results that you wanted, you'll be hooked and love it! There are some pills out there that can boost your metabolism, which can aid in weight loss, but if you don't do the big things which are exercise and eating right, then you will still not lose weight.
One pound body of bodyweight is exactly 3500 calories. That means for you to lose one pound of fat you need to have your body burn off 3500 calories - and there are really only three ways to do this.
1. Reduce your caloric intake - by eating less than what your body needs and thus creating a caloric deficit, you lose weight.
2. Increase the amount of cardiovascular exercise that you do - thus making your body expend energy and burn calories.