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Raw Parenting and Grandparenting

My children, ages 4 and 6, have lived a raw-vegan lifestyle from birth and have managed to stay that way, so far.

Yes, I am sure there will be phases when they want to know about all the other types of food, and that is okay.

But while they are young, I believe it is important for me to stand my ground, believing in and living what I am teaching them. This will increase the chances of them following my lead. The same goes for you.

Fortunately, children who have eaten raw from birth haven't had their natural tastes altered by cooked foods. With their non-tainted taste buds, children sincerely enjoy pure fruits and vegetables, lettuce and such over mixed dishes.

Their digestion is different, so raw children are usually more sensitive to mixes since they haven’t had a bunch of artificial flavors ingrained in their minds.

Eating raw vegan food exclusively is therefore easier for them in this regard. Here are some ideas to make it easier for you and your children as you transition into or journey through a raw-vegan lifestyle:

1. Have fun with raw food: Build funny faces. Create art pieces. It is totally different if you can look at food from another point of view. Raw food is beautiful food. It's like flowers that make you smile. Soak it up and let it allow you to feel good.
2. Let your children take part: Children love to help, so let them take part in this life-learning! My children just love to eat raw foods because they can handle it themselves! They feel “big” which is very motivating to them!
3. Don’t stress over the mess: Don't worry about how your kitchen is going to look afterwards. As parents, we often look to save time and do not want to clean everything again. However, just step back and think “fun.” Be happy to be a part of the process. When I allow myself to do this, I can literally see my children grow. How amazing! Those times don't return to us, so think about what is really important to you.
4. House cleaning can be fun, too, by the way. Children do love to get involved with it as long as they can do it together with you. Just relax and don't worry if it takes longer than usual. All you need is time and patience. Pull yourself out of the circle of trying to be perfect. Show that you want to help your children with the cleaning, like how they want to help you. It’s most amazing to me with the ideas they come up with during this time. Observe! Build life-long valuable memories by not stressing over the mess.
5. Encourage your children to create recipes: Simply provide enough of a variety of fresh, yummy fruits, etc., and let them go at it. Of course, you can stay nearby so your kitchen doesn't get chopped up in the process. Try to focus on positive communication. For instance, "Let me know if you need some help,” instead of, "Nooo, you will cut off your fingers. Nooooo, the whole hand!” Children can end up resisting and rebelling from a negative communication approach.
6. Host parties and events: Invite friends and offer loads of yummy stuff. Make fruit porcupines (they can add the spikes, or you). Make delicious ice cream with strawberry sauce, shakes, or cakes. If you can get their friends to eat it without making a deal out of it, often no one will even realize it's raw, which is all the better for your children. Your children will go with the flow and be happy to not be so different this time.
7. Take raw food to friends: Bring a big bowl of something wonderfully raw to share with everybody! Again, your children won’t want to feel left out. If everybody else eats it, the chances are your children will, too.
8. Let it be the norm: Have plenty of different types of fresh, ripe foods at home (that your children like), so they can help themselves whenever they get hungry. If you pull out lettuce and just eat it, they will, too. My children would rather eat a whole apple instead of a complicated mix. So, keep it simple. Experiment! Just do it... don't talk! Action is most important! We all learn and move forward by watching and imitating. Your job is to filter (not shelter!) what should be imitated.
9. Don’t let your children get too hungry: Prepare filling shakes before they get too hungry and then go somewhere where “other” things are served. Whey your children are full, they are more satisfied and less attracted by other food.
10. Answer their questions: That's it. No begging, etc. Just fill them up with honest information. Children want to be able to understand and tell others. Point food differences out to them, so they know for future reference.
11. Take them grocery shopping: Let them pick things they like and what’s on the list.
12. Use puppetry: Let their dolls, cars, etc. "talk" about it. Use those toys as puppets, and you will see how fun that approach is for your children and how aware they are. They will start asking you questions based on what they just heard from their dolls, etc. [Grassy Roots TV at GrassyRoots.com or RawLife.org. Look for the Gertie Geiger episodes.]
13. Make commercials: Turn off the TV since there are so many negative influences there. Just watch how creative your children become.
14. Sell their creations: Let your children make raw crackers and sell them at park days, school functions, etc.
15. Especially if your children go to school: Give them more yummy snacks (they like) then they need… just to share with their friends! Make it really normal for them… raise other kids to your level (meaning if your child doesn’t eat cooked stuff welcome other kids eating raw foods!!). They don’t need to seem “strange”… if you help them a little out.
16. If your spouse/partner doesn’t support you: You feel stuck because you want to raise your children as healthy as possible…and your partner/spouse doesn’t seem to understand?
17. Most important – take the pressure off your child! They love both of you and don’t want to hurt anybody (which they might think if they don't eat the right stuff… whatever that means for them… it is totally confusing for children).
18. Try not to fight about that matter in front of them.
19. And then… focus on the positive side. Explain your child your perspectives in a calm and objective way. You can also talk about your partner’s perspective, fears and patterns. Children understand more than we think. Keep eating and introducing raw foods in a positive way! Don’t worry about what your partner does… you take care of your connection to your child.
20. Finally, children want to be with people who are fun and they can trust! If they choose you for the trustworthy person – because you are simple true to yourself and everybody else without changing them – they feel that and know…and will follow you without many words. (That might mean some work on ourselves first ;)…)
21. Connect!!! If your connection to your child is great and deep s/he will always be able to turn to you – also when it comes to raw foods! A deep heart connection and understanding breaks inside walls down which opens doors to raw foods and make them forget about all the comments from others about being different!! They will look at it from a total different perspective.

These are just a few ideas to get you started.

For transitioning, I suggest you try to find recipes that work for your children. Don't worry too much about all the right combining, etc. That will come by the time they are ready -- when their taste buds have changed to a desire for better quality food.

Again, be sure to have lots of fruit handy since children have a better chance of connecting with flavors they enjoy. Most importantly (for all of us), the fruit should be ripe, fresh and, if possible, organic!

If you want your children to live of raw food, make it happen! Do things such as replacing processed chocolate with your own raw chocolate; they will love it!

The point is to simply be a fun example for them. Before long, they’ll be living that life with you.

I would love to hear from you and about your experiences. Let me know what helped with your family’s transition to more - or all - raw food.

Please visit my website at www.rawfunfamily.com!

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"Vegetarian" Family Lists Contacts

"Vegetarian" Family Lists Contacts

KidsHealth@egroups.com
VegeFamily@egroups.com
Veg-Parent@EnviroLink.org
VeganChildren@eGroups.com
VegKids@list.nurtured.com
1VeggieKids@egroups.com
VeganParents@egroups.com
VeggieMums@egroups.com
VegetarianParenting@egroups.com
VegetarianParents@egroups.com
VeGhomeschoolers@egroups.com
Hindu_Family@egroups.com

Does Eating Meat Increase Your Risk of Dying?

Does Eating Meat Increase Your Risk of Dying?
What the Evidence Reveals
by www.SixWise.com

http://www.sixwise.com/Newsletters/2009/April/29/Does-Eating-Meat-Increase-Your-Risk-of-Dying.htm?source=nl

Asking a meat lover to give up burgers and steaks is likely to evoke some powerful opposition, just as asking a vegetarian to sit down to a plate of meatballs would. Yet, increasing evidence appears to be confirming that eating a meat heavy diet may, indeed, be bad for your health.

This is certainly not what a largely meat-loving nation like the United States wants to hear. According to the Agriculture Department, Americans ate 119 pounds of red meat each in 2008, which amounts to just over two pounds a week, along with 106 pounds of poultry.

What does the evidence really say about meat and your health, and is there possibly more to the scenario than meets the eye?

The Research on Meat-Eating Doesn’t Look Good

The latest evidence, a federal study of more than half a million American men and women, found that eating meat does raise mortality risk.

To read the full article: http://www.sixwise.com/Newsletters/2009/April/29/Does-Eating-Meat-Increase-Your-Risk-of-Dying.htm?source=nl

Economical vegetarian eating

Economical vegetarian eating
Current medical wisdom is that a vegetarian diet is a healthy diet.
by P. Elizabeth Anderson
Animal Advocacy Examiner
March 27, 2009

http://www.examiner.com/x-5936-Animal-Advocacy-Examiner~y2009m3d27-Economical-vegetarian-eating

Good news: Stop eating so much red meat and live longer. Yet, transitioning into a vegetarian diet can seem mysterious and difficult.

I know that I grew up watching my mother prepare meals using chicken, pork, and beef in all their forms. The recipes are in my DNA, I think. I haven’t eaten meat in decades, but I could still easily whip up a meat-based meal.

When you’re raised that way, it is easier to trot to the grocery store, grab a package of hamburger, a slab of bacon, a pack of ribs, whatever, and just throw it in a pot and go.

But chances are we will live longer and better if we find a a new way of eating. We simply have to acquire new skills. It won't happen overnight. When I decided to go veg, I knew what not to eat, but not what TO eat.

To read the full article: http://www.examiner.com/x-5936-Animal-Advocacy-Examiner~y2009m3d27-Economical-vegetarian-eating

Find Vegan/Veggie Restaurants Worldwide, or in your own town

Very Cool Link~!

Vegetarian restaurants Worldwide are listed and linked here:

http://www.vegguide.org/

10 Tipes for your Vegetarian Diet Plan

Ten Tips for Your Vegetarian Diet Plan
by Brian Swift
NaturalNews
March 12 2009

http://www.naturalnews.com/025831.html
http://www.naturalnews.com/z025831.html

Vegetarians and vegans typically live longer and healthier lives. Lower body weight, good cholesterol levels, and less risk to diabetes (http://www.naturalnews.com/025739.html) are just a few reasons to become vegetarian or vegan.

The transition from a meat eater can often be hard. Many experienced vegetarians struggle to find new options and avoid monotonous meals. Below are tips for starting or staying on the vegan or vegetarian diet plan.

1. Find Vegetarian Restaurants - You may find yourself calling a restaurant ahead of time to determine just what is in their vegetarian meal. This can be a good idea to insure your meal is good but you can instead use the "Vegan" or "Vegetarian" option under "Restaurants" (http://citysearch.com). This way you can view ratings and reviews of local restaurants with vegan or vegetarian cuisine. Another method would be this search on Google Maps (http://tinyurl.com/d95hvh). Just change the zip code in the Search box at the top to your own.

2. Join a Vegetarian Support Group Online - This could include a Facebook group, vegetarian forum (message board), church group, or social group. Or you and your friends can start your own vegetarian support group. The purpose is to get talking and exchange help, support, tips, recipes, and stay strong in the vegetarian lifestyle.

3. Be Sensitive to Carnivores - You may think it is gross but not everyone has seen the light of the vegetarian way. To them eating meat is natural and tasty. An overly negative reaction or nagging will never convince them. Could they convince you to eat meat? So be patient, understanding, and polite with your carnivore friends and maybe they will follow your good example.

4. Stock up on Vegetarian Recipes - Do not get yourself into a food situation with limited choices and repetitive meals. There are plenty of great vegan and vegetarian recipes available online for every meal of the day (http://www.chooseveg.com/vegan-reci...). Talk to your vegetarian support group and exchange recipes. Visit a bookstore and browse some of the vegetarian recipe books. Do not be afraid to experiment on your own.

5. Beans & Lentils - Beans and lentils provide a much needed source of protein, fiber, iron, and other nutrients. Beans and lentils can easily be combined into many different types of foods. There are a wide range of ethnic foods that can use beans and lentils as a tasty and filling combination. Women in particular need to consume more beans and lentils to avoid a risk of anemia.

6. B12 - B12 is necessary for the natural health of your body. It is normally found in animal products and a vegetarian diet on its own does not provide enough B12. Most multivitamins contain B12. Or you can try soymilk fortified with B12.

7. Calcium - Calcium is important for strong teeth and bones. There are many other alternatives than dairy products for obtaining calcium. Make sure to eat plenty of dark leafy greens. You can get large boosts from drinking orange juice fortified with calcium and by eating molasses, tofu, soy, and more.

8. Vitamin D - Vitamin D is necessary for strong bones. Make sure to spend time in the sun, take a vitamin D supplement, or drink soymilks fortified with Vitamin D.

9. Omega 3 - Omega-3 fatty acids help you to regulate your cholesterol (http://www.naturalnews.com/025715.html). They can be found in flax seeds, walnuts, fish, almonds, and cloves.

10. Drink Lots of Water - Drinking plenty of water is highly recommended for everyone. It is particularly important for vegetarians to get your body running at peak performance and not wasting energy or nutrients. It can help your body adjust to a vegetarian diet and create a filling feeling.

Sources:

http://www.chooseveg.com/vegan-health-tips.asp
http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=2&tax_subject=257&topic_id=1359
http://mypyramid.gov/tips_resources/vegetarian_diets.html

Vegetarian Kids need more than Pretzels and Pasta

Vegetarian Kids Need More than Pretzels and Pasta
By Suzanne Dixon, MPH, MS, RD
Healthnotes Newswire
February 5, 2009

http://www.medfinds.com/healthnotes.php?org=medigrative%2Cmedigrative&page=newswire/newswire_2009_02_05_2.cfm

The number of US adults following a vegetarian diet can be tough to pin down. Getting a handle on the number of vegetarian children is even more difficult. So when the Centers for Disease Control and Prevention (CDC) recently released its first-ever figures on vegetarianism in US children, many health and nutrition professionals took note.

Vegetarianism: What is it?

A vegetarian diet excludes beef, pork, fish, chicken, and other poultry. Some vegetarians consume eggs and dairy (lacto-ovo vegetarian), while others, called vegans, strictly avoid animal products (including honey) and may also avoid wearing leather and wool. Some vegetarians consume only fruit, seeds, and nuts (fruitarians), while others stick to raw food (raw food vegans).

Vegetarianism by the numbers

To gather the recent estimates, the CDC conducted the National Health Interview Survey (NHIS) in 29,266 households, across all regions of the country. Nearly 90% of households invited to participate in the NHIS did so, providing information from 75,764 people total. All types of vegetarian diets were counted together in this survey.

According to the results of the 2007 NHIS, approximately 0.5% of US kids follow a vegetarian diet. One-half of 1% may not seem like much, but if you consider that 74 million children currently live in the US, this means about 370,000 vegetarian children.

Considerations for vegetarian kids

Contrary to popular belief, vegetarian children can get the nutrition needed to grow properly. A diet based around wholesome plant foods including beans (legumes), nuts and seeds, vegetables, fruit, and whole grains is highly nutritious. However, it is possible that such diets could be low in nutrients that are more easily consumed in a non-vegetarin diet, if attention is not paid to making sure that alternate sources of these nutrients are worked in. These nutrients include: vitamin B12, vitamin D, zinc, calcium, or iron.

Whether they eat meat or not, kids gravitate to carbohydrate-heavy, processed fare such as white bread and pasta—foods that are fine in moderation. However, for proper nutrition, “kid-friendly” vegetarian junk food, such as macaroni and cheese, pretzels, crackers, and other simple carbs need to be a small part of a diet based on the same healthy foods that vegetarian adults enjoy.

Cultivating a healthy “veg head”

• Include your child in food preparation. Children who help with food preparation are more interested in enjoying the healthy things you prepare.

• Keep a close eye on vitamin B12, calcium, vitamin D, zinc, and iron. Vegans, in particular, get little or no vitamin B12 in their diet without supplementation. If you are unsure of your child’s needs for these important nutrients, consult a dietitian.

• If your child is vegan, pay more attention to protein. Child who eat milk and eggs are unlikely to come up short on protein, but vegans need to eat plenty of beans, peas, lentils, nuts and seeds, soy milk, or tofu every day to meet protein needs.

• For younger kids, offer new vegetables, fruit, and other healthy food up to a dozen times for best acceptance. Even if your child refuses a food at first, offering it several times can change his or her mind.

• If you have a vegetarian teen, support his or her efforts by helping to prepare healthy vegetarian fare. Don’t let your teen fall into the “junk food vegetarian” track.

• Consult reputable resources, such as KidsHealth.org, for more information on kid-friendly vegetarian diets.

(National Health Statistics Reports 2008;12:1–24; Forum on Child and Family Statistics available at: www.childstats.gov/americaschildren/tables/pop1.asp; accessed Feb 3, 2009; KidsHealth Vegetarianism available at: kidshealth.org/parent/nutrition_fit/nutrition/vegetarianism.html; accessed Feb 3, 2009.)

Suzanne Dixon, MPH, MS, RD, an author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor.

Reasons to be Vegetarian

Reasons to be vegetarian

YOU WILL LIVE LONGER
Vegetarians live about 7 years longer,
and vegans about 15 years longer than meat eaters.
These findings are backed up by the China Health
Project
(the largest population study on diet and health to
date),
which found that Chinese people who eat the least
amount of fat and animal products have the lowest
risk of cancer, heart attack and other chronic
degenerative diseases. And a British study that
tracked 6,000 vegetarians and 5,000 meat eaters
for 12 years found that vegetarians were 40 percent
less likely to die from cancer during that time
and 20 percent less likely to die from other diseases.

YOU WILL HELP REDUCE WASTE AND AIR POLLUTION
Each year, the nations factory farms, collectively
produce
2 billion tons of manure, a substance
that is rated by the Environmental Protection Agency
as one of the country's(U.S) top 10 pollutants.
And that's not even counting the methane gas released
by cows, pigs and poultry (which contributes to
the green house effect); the ammonia gases from urine;
poison gases that emanate from manure lagoons;
toxic chemicals from pesticides; and exhaust from
farm equipment used to raise feed for animals.
Circle 4 Farms in Milford, Utah,
which raises 2.5 million pigs every year, creates
more waste than the entire city of Los Angeles.

YOU WILL HELP REDUCE FAMINE
72 percent of all grain produced in the U.S is fed
to animals raised for slaughter.
It takes 15 pounds of feed to get one pound of meat.
But if the grain were given directly to people,
there would be enough food to feed the entire planet.
According to the journal Soil and Water, one acre of
land
could produce 50,000 pounds of tomatoes, 40,000
pounds of potatoes, 30,000 pounds of carrots
or just 250 pounds of beef.

YOU WILL GIVE YOUR BODY A SPRING CLEANING
Giving up meat helps purge the body of toxins
(pesticides, environmental pollutants, preservatives)
that overload our systems and cause illness.
When people begin formal detoxification programs,
their first step is to replace meats and dairy
products with fruits, vegetables and juices.
"These contain phytochemicals that help us detox
naturally," says Chris Clark, M.D., medical
director of The Raj, an Ayurvedic healing center
in Fairfield, Iowa, which specializes in detox
programs.

YOU CAN SAVE MONEY
Replacing meat, chicken and fish with vegetables
and fruits is estimated to cut food bills by
an average of $4,000 a year.

YOU WILL AVOID TOXIC CHEMICALS
The EPA estimates that nearly 95 percent of
pesticide residue in our diet comes from meat, fish
and dairy products. Fish, in particular, contain
carcinogens (PCB's, DDT) and heavy metals (mercury,
arsenic, lead, cadmium) that cannot be removed
through cooking or freezing. Meat and dairy
products are also laced with steroids and hormones.

YOU WILL PROTECT YOURSELF FROM FOOD-BORNE ILLNESS
The Centers for Disease Control and Prevention (CDC)
estimate that among Americans, there were
approximately
80 million incidences of food-borne illness a year-
resulting in 9,000 deaths. According to the Center
for Science in the Public Interest, 25 percent of
all chicken sold in the U.S carries salmonella
bacteria
and, the CDC estimates, 70 percent to 90 percent of
chickens contain the bacteria campylobacter (some
strains of which are antibiotic-resistant),
approximately 5 percent of cows carry the lethal
strain of E. coli 0157:h7 which causes virulent
diseases and death), and 30 percent of pigs
slaughtered each year for food are infected with
toxoplasmosis (caused by parasites). All of which
leads Michael Klaper, M.D., author or Pregnancy,
Children and a Vegan Diet, to comment,
"Including animal products in your diet is like
playing Russian roulette with your life."

YOU WILL HELP BRING DOWN THE NATIONAL DEBT
We spend between $60 billion and $120 billion
annually to treat the heart disease, cancer, obesity,
and food poisoning that are byproducts of a diet
heavy on animal products.

YOU WILL HELP PROTECT THE PURITY OF WATER
It takes 2,500 gallons of water to produce one pound
of beef, but just 25 gallons of water to produce a
pound of wheat. Not only is this wasteful, but it
contributes to rampant water pollution. A 1997
study by the Senate Agriculture Committee found
that 60 percent of American waterways were polluted,
and the major reason is animal agriculture.
The Organization for Economic Cooperation and
Development lists nitrate pollution (from fertilizer
and manure) as one of the most serious water-quality
problems in Europe and the United States.

YOU WILL PRESERVE OUR FISH POPULATION
Because of our voracious appetite for fish, 39 percent
of the oceans' fish species are overharvested, and
the Food & Agriculture Organization reports that
11 of 15 of the world's major fishing grounds have
become depleted.

YOU WILL SAVE YOUR HEART
Cardiovascular disease is still the number one killer
in the U.S, and the standard American diet (SAD)that's
laden with saturated fat and cholesterol from meat
and dairy is largely to blame. Children as young as
age 3 who are raised on fast food and junk food
show early signs of heart disease, according to the
Bogalusa Heart Study done at the Louisiana State
University. Cardiovascular disease is found in one
in nine women aged 45 to 64 and in one in three
women over 65. Heart attacks are also deadlier to the
fairer sex: 53 percent of women who have heart
attacks die from them, compared with 47 percent of
men.
Today, the average American male eating a meat-based
diet has a 50 percent chance of dying from heart
disease. his risk drops to 15 percent if he cuts
out meat, dairy and eggs. Partly responsible is the
fact that fruits and vegetables are full of
antioxidant nutrients that protect the heart and
its arteries. Plus, produce contains no saturated
fat or cholesterol. Incidentally, cholesterol levels
for vegetarians are 14 percent lower than meat eaters.

Be an inspiration in 2009

Be an Inspiration in 2009!

Start fresh for the New Year and be an inspiration to yourself and others. Make your New Year’s Resolution one that will benefit your health, the environment, and the animals! If you haven’t yet “kicked the meat habit,” gradually work to replace meat in your diet with wholesome fruits, vegetables, grains, nuts, and legumes. If you’re already vegetarian, resolve to make the transition to a completely plant-based diet by choosing healthy alternatives to eggs and dairy.

Here are some tips on how you can further explore a plant-based diet:

* Check out meat-free items at the grocery store, such as tofu and other soy-based products, as well as ready-made meals.
* Expand your options and try new fruits and vegetables – you’ll find there are many more you’ll enjoy.
* Sample meat-free options at ethnic restaurants.
* Experiment in the kitchen and be more creative with your meals.
* Keep your kitchen stocked with healthy snacks such as nuts, fruits, and vegetables.
* For decadent fun, try soy or rice based ice creams and puddings.
* Have fun with it and relax! Nobody is perfect, so if you slip up, just get back on track rather than feeling bad about it.

Order a Free Vegetarian Starter Kit for you or a friend at www.VegKit.org [ http://www.vegkit.org/ ]

Easy Tips for Vegetarian Beginners

Happy Vegetarian Awareness Month: Easy tips for vegetarian beginners
by Tricia Woolfenden
The Grand Rapids Press
October 24, 2008 07:04AM

http://blog.mlive.com/newblack/2008/10/happy_vegetarian_awareness_mon.html

Every once in a while, someone will ask me for advice on how -- or why -- to become a vegetarian. While there are no cut-and-dry formulas for adopting an entirely new lifestyle, I have picked up a few tried-and-true strategies from my 13 or so years of being mostly meat free (I dabbled with turkey for a few years. The relationship didn't last).

A colleague recently asked for advice on gradually cutting meat from her diet, and I typed up a list of my favorite tips and observations. In honor of Vegetarian Awareness Month, here they are:

Start slowly... -- Give up red meat for a week, see how that goes. Next, phase out chicken and turkey, and so on.

...Or not -- If you're someone who likes to jump in with both feet, by all means, quit eating meat, cold turkey. You probably won't have any negative physical repercussions as you would from quitting most addictions. Just keep telling yourself; "Those bacon cheeseburger withdrawal shakes are a figment of my imagination."

Read about it -- Use the Internet to dig up useful information about the vegetarian lifestyle, easy recipes and local support groups. Check the local library for vegetarian cookbooks. And check out Vegetarian Times, a magazine filled with beautiful food photography and mouth-watering recipes.

Stop obsessing about protein -- Americans are overly fearful of not getting enough protein in their diets. The truth is, most people who eat a healthy diet -- one that includes legumes, whole grains, fruits, nuts and veggies -- have plenty of protein. I haven't eaten a steak in nearly 15 years, and I can play roller derby for hours at a time. Trust me -- and the American Heart Association -- if you make wise choices, you'll meet your daily requirements.

Morningstar Farms for the win -- What did I do before Morningstar came into my life? The brand of frozen meat alternatives makes the tastiest veggie patty on the market (mmmm, Spicy Black Bean Burger) and is super affordable. Its fake chicken strips cook in less than five minutes on the stove, and go great in salads and wraps. The meat crumbles are done in less than a minute, and add bulk and flavor to pasta sauce. And the fake chicken fingers and patties are tasty and low in fat.

Peanut butter is a failsafe -- Cheap, no prep and portable. Carry a peanut butter and jelly (or banana, apple, whatever) sandwich for car trips, long days at the office or when you'll be out running errands for hours. Stick with the all-natural brands, like the kind from Koeze, to avoid extra sugar. There's a lot of fat in PB, but also a lot of protein and nutrients.

Stock your kitchen -- Always have these things on-hand; canned beans, refried black beans, vegetable stock, canned veggies (corn, peas, asparagus), frozen vegetables, salsa, tofu, frozen meat alternatives, whole wheat pasta, hummous, low-fat tortillas, soy sauce, nuts, peanut butter, lentils, brown rice and oatmeal. Invest in a good cutting board and a wok.

Ignore negativity -- Our culture tends to be a bit food obsessed. People want to know what you're eating, or not eating, and why. I can't tell you how many times friends, family and strangers have pestered me about my eating habits. Most of it comes from curiosity or good-natured ribbing, but occasionally, I'll encounter someone who seems out-and-out offended that I don't eat bacon. The best way to counter this; be polite, but stand your ground. You don't have to justify your lifestyle, just like they don't have to justify theirs.

When asked why I don't eat meat, I follow the standard; "I don't like the taste." If that doesn't work; "It's for my health." If they're still pushing for an "answer," smile sweetly and say, "Do you really want to know? Cause I can tell you a lot of reasons that will put you off that $20 steak you just ordered, but I'd prefer to just enjoy my cucumber roll."

Don't use cheese as a meat substitute -- I've only recently come to recognize how much I relied upon cheese as a source for protein and flavor in every meal. When I discovered my cholesterol levels were a bit elevated for someone at my age and weight, I cut down significantly. Instead of a slice of cheddar on your afternoon sandwich, try a slice of avocado, which is packed with the good kind of fat and cholesterol.

Dining out -- Most restaurants will have at least one meatfree option. If you don't see something you want, ask nicely for any vegetarian options that may be available. When all else fails, kill 'em with kindness. I'll guarantee you won't be the first person to make such a request.

Feel free to share your vegetarian tips through email or in the comments section below. Email Tricia Woolfenden at twoolfenden@grpress.com.