Post by Morocco Rock Fox on Oct 17, 2007 21:49:51 GMT -5
Why To Become Vegan!
VEGAN?
People are interested in veganism for the same reasons as vegetarianism -- not participating in practices that cause suffering, supporting more environmentally-friendly and sustainable agricultural practices, and improving their health.
With such a diversity of reasons, it is not surprising that there are many definitions of veganism. Like other philosophies, the specific meaning of vegan varies from person to person. A plurality of people who call themselves vegetarian state that their motivation is health, but the majority of vegans state ethics as the primary reason for their chosen lifestyle. An ethical vegan realizes that not only can animals suffer, but they also value their lives in many of the same ways as humans. Thus, animals are neither tools nor objects for our use, but rather individuals with inherent worth. From this understanding follows a set of specific actions; namely, choosing products that do not require using animals. Or, by the more common definition, not eating meat, dairy, or eggs; not buying leather or wool; trying to avoid products made by companies that test on animals. Beyond this basic definition, each individual has different opinions about and experiences with being vegan; there is no set list of rules to follow.
By not consuming the products that come from animal exploitation, each individual is making a statement against inhumane practices, undertaking an economic boycott, and supporting the production of vegan products with their subsequent choices. These decisions, and the message they send to others, help to move society away from industries that use animals as a means to human ends.
Although the end goal is generally the same, the path an individual takes towards veganism is a unique one. Some people follow a methodical process of cutting out foods in the order that they consider to be the most cruel, or the foods they find the most easiest to avoid.
Veganism also entails the idea of not taking part of anything that uses animals for entertainment. This includes things like zoos, aquariums, circuses, bull fighting, rodeos, ect.
NON-VEGAN LIST:
* Beeswax
* Bone phosphate
* Butter
* Carbon Black
* Cheese
* Cochineal, Carminic acid, or Carmines Natural Red 4
* Cream
* Disodium 5'-ribonucleotides
* Disodium inosinate
* Eggs
* Fur
* Gelatin
* Honey
* Ice Cream
* Lactic Acid
* Lactitol
* Lanolin
* L-cysteine
* Leather
* Lecithin (most are vegan, some are made from animal fats, oils ect.)
* Margarine (contain fish oils, lecithin and other non-vegan items)
* Meat (All meats fish, seafood, poultry, cattle ect.)
* Milk
* Oils from Fish or Other Animals
* Rennet
* Silk
* Yogurt
* Whey
* Whipped Cream
* Wool ect.
Any items containing these products are NOT vegan. I advise reading the ingridients before purchase. BTW, I had some "Big and Buttery Pillbury Biscuits" and they were GOOD! But there was no butter or anything! L♥L! The following is a link to some vegan items/replacements:
en.wikipedia.org/wiki/List_of_vegan_foods
VEGAN FOOD PYRAMID:
www.veganfoodpyramid.com/vegan-pyramid-1280x800.jpg
I. ANIMAL ABUSE
A. Conditions of Living and Treatment of Animals
The vast majority of these animals will have spent their brief lives in the cramped, distressing conditions of the factory farm. Their close confinement and the overworking of their bodies will have led to increased susceptibility to injury and disease. They will have been reared on an unnatural diet designed to increase productivity and many will have undergone various painful and traumatic procedures.
Those that make it to the slaughterhouse (and many do not - dying of neglect, exposure, disease, and starvation) must endure a final journey in over-crowded, under-ventilated vehicles, by land or sea, before they are killed and butchered.
Giving up meat is a step in the right direction - why not take the next step?
Dairy cows and laying hens are amongst the most ill-treated of all farm-animals. With their bodies being viewed as factories for food production, they are often over-worked and neglected. When they have been worked to the point of exhaustion, they end their days in the same way as those raised solely for the meat trade. No farm animal can avoid the slaughterhouse and the plate.
The best way to end their suffering is to go vegan.
B. Animal Testing
Every year, millions of animals are subjected to the most horrifically painful experiments just so people can have a new brand of shampoo or a differently scented perfume.
Tests carried out on animals include:
* Eye Irritancy tests - commonly called the Draize test. A substance is applied to the eye of a rabbit to see if irritation or damage ensues. During the test, the animals are given no pain relief, they are held in stocks to prevent them from touching their eyes and the test may last for several days causing great pain and suffering. Rabbits are used because they have very poor tear ducts in their eyes so they cannot wash away the substance.
* Skin irritancy test - involves shaving the fur off an animal and applying the test substance to their skin. The skin is then observed for signs of irritation e.g. swelling, reddening, bleeding, cracking or ulceration.
* Toxicity tests - such as the LD-50 (Lethal Dose 50%). Substances are fed to the animal and they are observed for signs of poisoning e.g. tremors, bleeding, vomiting or loss of balance. The test may last for several days causing great suffering. Those animals that do not die during the experiment are killed at the end for autopsy.
Alternative Non-Animal Testing Techniques:
Animal testing of cosmetics is entirely unnecessary. Over 8,000 ingredients have already been established as safe and there is no reason why manufacturers need to use any new substances. Where new ingredients are used, the law requires them to be safety tested - this need not involve animal testing. Cruelty-free alternatives such as testing on reconstructed human skin, using computer modelling and enlisting human volunteers are often more reliable than using a different species, with a different biology to test products for human use.
II. HEALTH
A. Prevention and Reversal
Health benefits is a good reason to become a vegan. The primary benefits are: weight loss, lower cholesterol and blood pressure, less use of medication, avoiding surgery and cancer, feeling more energized, and looking great.
Lower cholesterol and blood pressure is a very important benefit. High cholesterol and high blood pressure cause heart attacks and strokes. Both of these diseases clog your arteries and slow down your blood circulation. By eliminating animal products from your diet, which contain high amounts of cholesterol, you will automatically lower your cholesterol. Your blood pressure will drop within a few weeks of eating the right nutritious foods.
Less use of medication is a health and money saving benefit. Most doctors prescribe prescriptions for high cholesterol and blood pressure, stress, and weight loss. Vegans have low cholesterol and blood pressure. Most vegans also do not need weight loss pills. It is also proven that eating a lot of tofu and soy products help you to handle stress better. Therefore you do not need to spend your money and take pills that are unnecessary.
Some of the surgeries that you can help to prevent and possibly avoid with veganism include open heart, angioplasty, vein stripping, and surgeries for cancer.
Cancer is another disease that veganism will help you to avoid. Most vegans try to stay away from a lot of pesticides, chemicals, and preservatives in their foods, some of which have been proven to cause cancer. Studies have been done and have proven that vegetarians and vegans are a class of people with the least amount of cancer.
B. Weight Loss
Many people think that to loss weight you have to starve yourself. This kind of diet is definitely not healthy and causes anorexia and bulimia. If you want to lose weight, veganism is your answer. With a vegan lifestyle you do not have to cut back on your eating portions. It mainly consists of fruit, which have very little fat, vegetables, which have no fat, grains, which take more calories to digest then they have in them, and nuts, which have a good kind of fat but can become fattening if eaten all the time.
C. Diseases from Meat
A. Mad Cow Disease
Mad cow disease, technically known as bovine spongiform encephalopathy, or BSE, is a fatal degenerative disease affecting the central nervous system of cattle. It's similar to certain neurological diseases affecting humans. Eating beef could lead to dementia and death.
B. Cow Aids
A new virus is hitting U.S. dairy cattle and seems to be prevalent particularly among cattle in the South, according to the United States Department of Agriculture National Animal Disease Center in Ames, Iowa. It's called bovine immuno-deficiency virus (BIV). If it sounds familiar to you, that's probably because its structure and other characteristics are closely related to HIV, the human AIDS virus.
C. Raw Milk and Cancer
I must give a warning about drinking raw or unpasteurized milk. More than a decade ago the Lancet, a prestigious British medical journal, reported that infant chimpanzees fed from birth on raw milk from cows infected with BLV developed leukemia and a particular type of pneumonia. This is significant today because in one group of AIDS patients studied, 63 percent died after developing this same type of pneumonia, although no research has been published making a connection between the AIDS patients and raw milk. In the U.S. 20 plus percent of the adult diary cattle and approximately 60 percent of diary cattle and beef herds studied are infected with BLV, and most infected cow released the virus in their milk. Also, upon autopsy, malignant tumors have been found in BLV-Infected diary cattle that died of cancer.
D. Salmonella
Salmonella is still an increasing problem. A wise consumer should assume that meats, poultry, and seafood are contaminated, when purchased, with a bacteria that will rub off on their hands, sinks, counters, cutting boards, knives, etc., and then contaminate the next item touched. Test indicate that salmonella is present from 2 to 45 percent of retail meats. In a study in <ST1:PLACE w:st="on">Georgia, 50 percent of one-day-old baby chicks were found to have salmonella contamination upon hatching, before having contact with feed or the environment. Eating raw eggs is risky, as well as drinking raw millk.< O:P>
E. Poultry Problems
* One inspector said, "Chickens we would routinely condemn 10 years ago are now getting right through to the consumer." Most of the inspectors interviewed said they were so concerned that they no longer eat chicken.
* Industry executives and USDA officials told the newspaper that as long as consumers thoroughly cook poultry, there is no danger of food poisoning. The Centers for Disease Control estimates that up to half of the salmonella cases reported are caused by tainted chicken, and as many as 70 percent of the campylobacter (a harmful bacteria) cases.
* Thousands of birds contaminated or stained with feces are shipped every day instead of being condemned, 81 inspectors said.
*Thousands of diseased birds pass from processing lines to stores every day, 75 inspectors said.
* Thousands of contaminated birds are salvaged by cutting away visibly diseased meat and selling the rest-much of which is also diseased--as chicken parts, 70 inspectors said.
III. ENVIRONMENT
A. Land Depletion
Latin America has suffered the most dramatic forest loss due to inappropriate livestock production. Since 1970, farmers and ranchers have converted more than 20 million hectares of the region's moist tropical forests to cattle pasture.
B. World Hunger
The food and water used to feed the animals we eat could be feed to the people of the world. This food could feed the caloric need of 8.7 billion people which is more people than are existant in the world!
C. Pollution
Forest destruction for ranching also contributes to climate change. When living plants are cut down and burned, or when they decompose, they release carbon into the atmosphere as the greenhouse gas carbon dioxide. In the atmosphere, carbon dioxide traps the heat of the sun, warming the earth. In addition, livestock are a source of the second-most important greenhouse gas, methane. Ruminant animals release perhaps 80 million tons of the gas each year in belches and flatulence, while animal wastes at feedlots and factory-style farms emit another 35 million tons. In such operations, waste is commonly stored in the oxygen-short environments of sewage lagoons and manure piles, where methane forms during decomposition. Manure that falls in the fields, by contrast, decomposes without releasing methane because oxygen is present. Livestock account for 15 percent to 20 percent of global methane emissions--about 3 percent of global warming from all gases.
IV. A Few Vegan Celebs
* AFI, Band
* Alicia Silverstone, actress (eg Clueless, Batman)
* Apu, The Simpsons
* Brandy, singer
* Bryan Adams, singer
* Carl Lewis, athlete
* Chrissie Hynde, singer (The Pretenders)
* Cindy Jackson, model and Barbie look-a-like
* Colin Spencer, journalist, playwright, author (eg Green Gastronomy)
* Crispian Mills, singer (Kula Shaker)
* Daniel Johns, singer (Silverchair)
* Earth Crisis, band (all vegan)
* Gordon Newman, TV dramatist, playwright and novelist (author of For the Greater Good)
* Heather Small, singer (M-People)
* Jean Ure, writer of children's books
* Joaquin Phoenix, actor (eg To Die For, Gladiator, Signs, Buffalo Soldiers)
* Judith Durham, singer (The Seekers)
* Judith Shakeshaft, champion mountain biker and runner
* Martin Shaw, actor (The Professionals, A&E, Judge John Deed)
* Madonna, singer
* Natalie Portman, actress (Star Wars, Leon)
* Pamela Anderson, actress (Baywatch)
* Pat Reeves, champion power lifter
* Rick Rubin, record producer (Beastie Boys, Chili Peppers, Rage Against The Machine)
* Rikki Rockett, drummer (Poison)
* Sally Eastall, Olympics marathon runner
* Sophie Ward, actress (eg The Young Sherlock Holmes, Return To Oz)
* Spice Williams, actress
* Steve Jocz, drummer (Sum 41)
* The Artist (formerly known as Prince), singer
* 'Weird' Al Yankovic, musician
* Yazz, singer
IF YOU ARE SERIOUSLY THINKING ABOUT BECOMING VEGAN, HERE IS A LINK TO VARIOUS SAMPLE DIETS :
living-vegan.blogspot.com/2007/02/vegan-sample-meal-plans.html
VEGAN?
People are interested in veganism for the same reasons as vegetarianism -- not participating in practices that cause suffering, supporting more environmentally-friendly and sustainable agricultural practices, and improving their health.
With such a diversity of reasons, it is not surprising that there are many definitions of veganism. Like other philosophies, the specific meaning of vegan varies from person to person. A plurality of people who call themselves vegetarian state that their motivation is health, but the majority of vegans state ethics as the primary reason for their chosen lifestyle. An ethical vegan realizes that not only can animals suffer, but they also value their lives in many of the same ways as humans. Thus, animals are neither tools nor objects for our use, but rather individuals with inherent worth. From this understanding follows a set of specific actions; namely, choosing products that do not require using animals. Or, by the more common definition, not eating meat, dairy, or eggs; not buying leather or wool; trying to avoid products made by companies that test on animals. Beyond this basic definition, each individual has different opinions about and experiences with being vegan; there is no set list of rules to follow.
By not consuming the products that come from animal exploitation, each individual is making a statement against inhumane practices, undertaking an economic boycott, and supporting the production of vegan products with their subsequent choices. These decisions, and the message they send to others, help to move society away from industries that use animals as a means to human ends.
Although the end goal is generally the same, the path an individual takes towards veganism is a unique one. Some people follow a methodical process of cutting out foods in the order that they consider to be the most cruel, or the foods they find the most easiest to avoid.
Veganism also entails the idea of not taking part of anything that uses animals for entertainment. This includes things like zoos, aquariums, circuses, bull fighting, rodeos, ect.
NON-VEGAN LIST:
* Beeswax
* Bone phosphate
* Butter
* Carbon Black
* Cheese
* Cochineal, Carminic acid, or Carmines Natural Red 4
* Cream
* Disodium 5'-ribonucleotides
* Disodium inosinate
* Eggs
* Fur
* Gelatin
* Honey
* Ice Cream
* Lactic Acid
* Lactitol
* Lanolin
* L-cysteine
* Leather
* Lecithin (most are vegan, some are made from animal fats, oils ect.)
* Margarine (contain fish oils, lecithin and other non-vegan items)
* Meat (All meats fish, seafood, poultry, cattle ect.)
* Milk
* Oils from Fish or Other Animals
* Rennet
* Silk
* Yogurt
* Whey
* Whipped Cream
* Wool ect.
Any items containing these products are NOT vegan. I advise reading the ingridients before purchase. BTW, I had some "Big and Buttery Pillbury Biscuits" and they were GOOD! But there was no butter or anything! L♥L! The following is a link to some vegan items/replacements:
en.wikipedia.org/wiki/List_of_vegan_foods
VEGAN FOOD PYRAMID:
www.veganfoodpyramid.com/vegan-pyramid-1280x800.jpg
I. ANIMAL ABUSE
A. Conditions of Living and Treatment of Animals
The vast majority of these animals will have spent their brief lives in the cramped, distressing conditions of the factory farm. Their close confinement and the overworking of their bodies will have led to increased susceptibility to injury and disease. They will have been reared on an unnatural diet designed to increase productivity and many will have undergone various painful and traumatic procedures.
Those that make it to the slaughterhouse (and many do not - dying of neglect, exposure, disease, and starvation) must endure a final journey in over-crowded, under-ventilated vehicles, by land or sea, before they are killed and butchered.
Giving up meat is a step in the right direction - why not take the next step?
Dairy cows and laying hens are amongst the most ill-treated of all farm-animals. With their bodies being viewed as factories for food production, they are often over-worked and neglected. When they have been worked to the point of exhaustion, they end their days in the same way as those raised solely for the meat trade. No farm animal can avoid the slaughterhouse and the plate.
The best way to end their suffering is to go vegan.
B. Animal Testing
Every year, millions of animals are subjected to the most horrifically painful experiments just so people can have a new brand of shampoo or a differently scented perfume.
Tests carried out on animals include:
* Eye Irritancy tests - commonly called the Draize test. A substance is applied to the eye of a rabbit to see if irritation or damage ensues. During the test, the animals are given no pain relief, they are held in stocks to prevent them from touching their eyes and the test may last for several days causing great pain and suffering. Rabbits are used because they have very poor tear ducts in their eyes so they cannot wash away the substance.
* Skin irritancy test - involves shaving the fur off an animal and applying the test substance to their skin. The skin is then observed for signs of irritation e.g. swelling, reddening, bleeding, cracking or ulceration.
* Toxicity tests - such as the LD-50 (Lethal Dose 50%). Substances are fed to the animal and they are observed for signs of poisoning e.g. tremors, bleeding, vomiting or loss of balance. The test may last for several days causing great suffering. Those animals that do not die during the experiment are killed at the end for autopsy.
Alternative Non-Animal Testing Techniques:
Animal testing of cosmetics is entirely unnecessary. Over 8,000 ingredients have already been established as safe and there is no reason why manufacturers need to use any new substances. Where new ingredients are used, the law requires them to be safety tested - this need not involve animal testing. Cruelty-free alternatives such as testing on reconstructed human skin, using computer modelling and enlisting human volunteers are often more reliable than using a different species, with a different biology to test products for human use.
II. HEALTH
A. Prevention and Reversal
Health benefits is a good reason to become a vegan. The primary benefits are: weight loss, lower cholesterol and blood pressure, less use of medication, avoiding surgery and cancer, feeling more energized, and looking great.
Lower cholesterol and blood pressure is a very important benefit. High cholesterol and high blood pressure cause heart attacks and strokes. Both of these diseases clog your arteries and slow down your blood circulation. By eliminating animal products from your diet, which contain high amounts of cholesterol, you will automatically lower your cholesterol. Your blood pressure will drop within a few weeks of eating the right nutritious foods.
Less use of medication is a health and money saving benefit. Most doctors prescribe prescriptions for high cholesterol and blood pressure, stress, and weight loss. Vegans have low cholesterol and blood pressure. Most vegans also do not need weight loss pills. It is also proven that eating a lot of tofu and soy products help you to handle stress better. Therefore you do not need to spend your money and take pills that are unnecessary.
Some of the surgeries that you can help to prevent and possibly avoid with veganism include open heart, angioplasty, vein stripping, and surgeries for cancer.
Cancer is another disease that veganism will help you to avoid. Most vegans try to stay away from a lot of pesticides, chemicals, and preservatives in their foods, some of which have been proven to cause cancer. Studies have been done and have proven that vegetarians and vegans are a class of people with the least amount of cancer.
B. Weight Loss
Many people think that to loss weight you have to starve yourself. This kind of diet is definitely not healthy and causes anorexia and bulimia. If you want to lose weight, veganism is your answer. With a vegan lifestyle you do not have to cut back on your eating portions. It mainly consists of fruit, which have very little fat, vegetables, which have no fat, grains, which take more calories to digest then they have in them, and nuts, which have a good kind of fat but can become fattening if eaten all the time.
C. Diseases from Meat
A. Mad Cow Disease
Mad cow disease, technically known as bovine spongiform encephalopathy, or BSE, is a fatal degenerative disease affecting the central nervous system of cattle. It's similar to certain neurological diseases affecting humans. Eating beef could lead to dementia and death.
B. Cow Aids
A new virus is hitting U.S. dairy cattle and seems to be prevalent particularly among cattle in the South, according to the United States Department of Agriculture National Animal Disease Center in Ames, Iowa. It's called bovine immuno-deficiency virus (BIV). If it sounds familiar to you, that's probably because its structure and other characteristics are closely related to HIV, the human AIDS virus.
C. Raw Milk and Cancer
I must give a warning about drinking raw or unpasteurized milk. More than a decade ago the Lancet, a prestigious British medical journal, reported that infant chimpanzees fed from birth on raw milk from cows infected with BLV developed leukemia and a particular type of pneumonia. This is significant today because in one group of AIDS patients studied, 63 percent died after developing this same type of pneumonia, although no research has been published making a connection between the AIDS patients and raw milk. In the U.S. 20 plus percent of the adult diary cattle and approximately 60 percent of diary cattle and beef herds studied are infected with BLV, and most infected cow released the virus in their milk. Also, upon autopsy, malignant tumors have been found in BLV-Infected diary cattle that died of cancer.
D. Salmonella
Salmonella is still an increasing problem. A wise consumer should assume that meats, poultry, and seafood are contaminated, when purchased, with a bacteria that will rub off on their hands, sinks, counters, cutting boards, knives, etc., and then contaminate the next item touched. Test indicate that salmonella is present from 2 to 45 percent of retail meats. In a study in <ST1:PLACE w:st="on">Georgia, 50 percent of one-day-old baby chicks were found to have salmonella contamination upon hatching, before having contact with feed or the environment. Eating raw eggs is risky, as well as drinking raw millk.< O:P>
E. Poultry Problems
* One inspector said, "Chickens we would routinely condemn 10 years ago are now getting right through to the consumer." Most of the inspectors interviewed said they were so concerned that they no longer eat chicken.
* Industry executives and USDA officials told the newspaper that as long as consumers thoroughly cook poultry, there is no danger of food poisoning. The Centers for Disease Control estimates that up to half of the salmonella cases reported are caused by tainted chicken, and as many as 70 percent of the campylobacter (a harmful bacteria) cases.
* Thousands of birds contaminated or stained with feces are shipped every day instead of being condemned, 81 inspectors said.
*Thousands of diseased birds pass from processing lines to stores every day, 75 inspectors said.
* Thousands of contaminated birds are salvaged by cutting away visibly diseased meat and selling the rest-much of which is also diseased--as chicken parts, 70 inspectors said.
III. ENVIRONMENT
A. Land Depletion
Latin America has suffered the most dramatic forest loss due to inappropriate livestock production. Since 1970, farmers and ranchers have converted more than 20 million hectares of the region's moist tropical forests to cattle pasture.
B. World Hunger
The food and water used to feed the animals we eat could be feed to the people of the world. This food could feed the caloric need of 8.7 billion people which is more people than are existant in the world!
C. Pollution
Forest destruction for ranching also contributes to climate change. When living plants are cut down and burned, or when they decompose, they release carbon into the atmosphere as the greenhouse gas carbon dioxide. In the atmosphere, carbon dioxide traps the heat of the sun, warming the earth. In addition, livestock are a source of the second-most important greenhouse gas, methane. Ruminant animals release perhaps 80 million tons of the gas each year in belches and flatulence, while animal wastes at feedlots and factory-style farms emit another 35 million tons. In such operations, waste is commonly stored in the oxygen-short environments of sewage lagoons and manure piles, where methane forms during decomposition. Manure that falls in the fields, by contrast, decomposes without releasing methane because oxygen is present. Livestock account for 15 percent to 20 percent of global methane emissions--about 3 percent of global warming from all gases.
IV. A Few Vegan Celebs
* AFI, Band
* Alicia Silverstone, actress (eg Clueless, Batman)
* Apu, The Simpsons
* Brandy, singer
* Bryan Adams, singer
* Carl Lewis, athlete
* Chrissie Hynde, singer (The Pretenders)
* Cindy Jackson, model and Barbie look-a-like
* Colin Spencer, journalist, playwright, author (eg Green Gastronomy)
* Crispian Mills, singer (Kula Shaker)
* Daniel Johns, singer (Silverchair)
* Earth Crisis, band (all vegan)
* Gordon Newman, TV dramatist, playwright and novelist (author of For the Greater Good)
* Heather Small, singer (M-People)
* Jean Ure, writer of children's books
* Joaquin Phoenix, actor (eg To Die For, Gladiator, Signs, Buffalo Soldiers)
* Judith Durham, singer (The Seekers)
* Judith Shakeshaft, champion mountain biker and runner
* Martin Shaw, actor (The Professionals, A&E, Judge John Deed)
* Madonna, singer
* Natalie Portman, actress (Star Wars, Leon)
* Pamela Anderson, actress (Baywatch)
* Pat Reeves, champion power lifter
* Rick Rubin, record producer (Beastie Boys, Chili Peppers, Rage Against The Machine)
* Rikki Rockett, drummer (Poison)
* Sally Eastall, Olympics marathon runner
* Sophie Ward, actress (eg The Young Sherlock Holmes, Return To Oz)
* Spice Williams, actress
* Steve Jocz, drummer (Sum 41)
* The Artist (formerly known as Prince), singer
* 'Weird' Al Yankovic, musician
* Yazz, singer
IF YOU ARE SERIOUSLY THINKING ABOUT BECOMING VEGAN, HERE IS A LINK TO VARIOUS SAMPLE DIETS :
living-vegan.blogspot.com/2007/02/vegan-sample-meal-plans.html