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d by PETA
NONPROFITORGANIZATIONU.S. POSTAGE
PAID
PEOPLE FOR THE ETHICALTREATMENT OF ANIMALS
 
People for the Ethical Treatment of Animals
501 Front St., Norfolk, VA 23510 • 757-622-PETA •
PETA.org
•
GoVeg.com
Recipes Inside!
EFE
R
Everything you need to eat right for your health, for animals, and for the Earth
Vegetarian
StarterKit
For your next mock
“meatloaf 
,
”“chicken” pot pie
,
veggie ground tacos
,
chocolate tofu pie
,and more, visit theCookbook section at
PETACatalog.org
.
Or call us toll-free at
1-800-483-4366
.
now it’s easier than ever to govegetarian with a diet full of flavorand versatility as well as compassion.
With all the great cookbooks available today,
GreatCookbooks!
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Joaquin Phoenix:
“Animal rights is a part of myeveryday life. When you liveby example, you createa certain level of awareness. Friendsof mine, people I havenever discussed animalrights or vegetarianismwith, are adoptingvegetarian habitsbecause theysee it.”
James Cromwell:
“So-called farmstoday treat animalslike so many boxes ina warehouse, choppingoff beaks andtails andgenitalswith nopainkillers atall, inflictingthird-degree burnsrepeatedly by brandingcows, ripping out the teethof pigs, and just a horrible catalogof abuses that, if done to dogsor cats, would be illegal on groundsof animal cruelty.”
Sir Paul McCartney:
“I am a vegetarianbecause I realize that evenlittle chickens suffer pain andfear, experience a rangeof feelings and emotions,and are as intelligent asmammals, includingdogs, cats, and evensome primates.”
Constance Marie:
“I stopped eating meat … whenI was working on the movie Selena.During the shoot, I had to hold achicken for five hours—if you hold itand feel its little heart beating forhours, you just can’t thinkabout eating it.”
Carrie Underwood:
“I do it because Ireally love animalsand [killing animalsfor meat] justmakes me sad.”
Clint Eastwood:
“I try to stick toa vegan diet—heavyon fruit, vegetables,tofu, and othersoy products.”
• Carl Lewis,
“Olympian of the Century,”Olympic medalist in track (top left)
• Robert Parish,
one of the “50 GreatestPlayers in NBA History”
• Desmond Howard,
Heisman trophywinner and Super Bowl MVP (center left)
• Bill Pearl,
professional bodybuilderand four-time “Mr. Universe”
• Keith Holmes,
boxing champion
• Chris Evert,
tennis champion (bottom left)
• Edwin Moses,
two-time Olympicgold medalist in hurdles
Kristen Bell:
“I have always beenan animal lover. I hada hard time disassociatingthe animals I cuddledwith—dogs and cats, forexample—from the animals onmy plate, and I never really caredfor the taste of meat. I alwaysloved my Brussels sprouts!”
Vegetarian Athletes
Why are vegetarian athletes always at thetop of their game? One reason is becauseplant foods provide athletes with all thenutrients that they need to stay healthy andstrong, minus all the saturated fat,cholesterol, and contaminants found inmeat and dairy products that can slow themdown. Carl Lewis, perhaps the greatest Olympic athlete ever,says, “[M]y best year of track competition was the firstyear I ate a vegan diet.”Besides receiving optimal nutrition from plant foods,vegetarians also weigh less, on average, and havebetter cardiovascular health and more stamina thanmeat-eaters—and all these things help athletesperform at their peak potential. Physician and authorDr. Neal Barnard explains that “a healthy vegan dietgives important advantages over a meaty diet,which is why many Olympic and professionalathletes are vegetarians. A healthy vegan dietwill give you the strength and stamina you needto leave those sluggish meat-eaters in the dust.”Learn more at VegCooking.com.
Congratulations! 
By opening this guide, you’ve just taken the first step toward one of the best choices that youcan make for yourself, animals, and the planet. The pages that follow are packed with importantinformation, tips, and recipes to help you establish eating habits that you’ll feel great about.It’s easy to live and let live, and this guide will show you how. Dig in!
Casey Affleck:
“I don’t eatmeat or any otheranimal products...because they’reunhealthy and they’rethe product of a violent andinhumaneindustry.”
His Holinessthe Dalai Lama:
“I have beenparticularly concernedwith the sufferingsof chickens for many years.It was the death of a chickenthat finally strengthened my resolveto become vegetarian. These days,when I see a row of plucked chickenshanging in a meat shop it hurts.I find it unacceptable thatviolence is the basis of someof our food habits.”
Russell Simmons:
“Chickens raisedfor food today arecovered in excrement,they’re diseased, andthey’re drugged up with allsorts of toxins that you areingesting if you eat chickens. Onerecent study found that chickenflesh in this country has four times as mucharsenic—yes, arsenic, the poison (which is usedin the drugs the chickens are given) as any othermeat … I have been a vegan formany years.”
Pamela Anderson:
“Chickens, pigs, andother animals? They are interestingindividuals with personalitiesand intelligence. What peopleneed to understand is thatif they’re eating animals,they are promotingcruelty to animals.”
ForestWhitaker:
“Life is full of choices, andmany years ago,I chose to becomea vegetarian, and itwas one of the bestchoices I’ve ever made.”
   P  o  r   t  r  a   i   t  s   ©    A  s  s  o  c   i  a   t  e   d   P  r  e  s  s   C  e   l  e   b  r   i   t  y  p   h  o   t  o  s   ©    S   T   A   R   M   A   X ,   I  n  c .
Natalie Portman:
“I am a very strictvegetarian. … I just really,really love animals andI act on my values. … Iam really against cruelty[to] animals.”
Alec Baldwin:
“Every time we sit downto eat, we make a choice:Please choose vegetarianism.Do it for … animals. Do it forthe environment and doit for your health.”
   P   h  o   t  o   ©    E   b  e  r   t   R  o   b  e  r   t  s
Tobey Maguire:
“I just never reallyliked meat. I hada really tough timeeven eatingchicken. I wouldstart imaginingwhat I was eatingand the life of theanimals and all thatkind of stuff.”
Alicia Silverstone:
“Since I’ve gone vegetarian, mybody has never felt better and my tastebuds have been opened up to a wholenew world. It’s one of the most rewardingchoices I’ve ever made and I invite youto join me in living a healthy,cruelty-free lifestyle.”
eating
 forlife
FIND OUT MORE ABOUT HEALTHY VEGETARIAN EATING AND GET MEAL PLANS AND HUNDREDS OF FREE RECIPES ATVEGCOOKING.COM
eating
 forlife
23
 
“Eating a high-protein dietis like pouring acid rain on yourbones,” according to one researcher.When you get your protein from plantsources, you get all the amino acidsthat you need, without all the saturatedfat and cholesterol found in meat,eggs, and dairy products.According to a study publishedin the
 American Journal of ClinicalNutrition
, vegetarians do not havehigher levels of anemia than meat-eaters do. Iron is found in numerousplant foods,includingbeans, nuts,whole grains,and leafy greenvegetables.Fifty yearsago, most people got theirvitamin B12 from bacteria in theirdrinking water or on their fruitsand vegetables. Now that wateris purified and vegetables are sothoroughly washed, most people gettheir B12 from the bacteria on meator in dairy products, but all commonmultivitamins have ample amountsof B12 (all of them from non-animalsources), as do fortified foods likebreakfast cereals and soy milk. TheB12 in pill form and fortified foodsis actually much better absorbedthan that found in animal products.
According to Dr. T. Colin Campbell,nutritional researcher at CornellUniversity and director of thelargest epidemiological study inhistory,
“The vast majority of allcancers, cardiovascular diseases,and other forms of degenerativeillness can be prevented simplyby adopting a plant-based diet.”The American Heart Associationreports that vegetarians “havea lower risk of obesity, coronaryheart disease (which causesheart attack), high blood pressure,diabetes mellitus, and someforms of cancer.”Scientists have found thatvegetarians have stronger immunesystems than meat-eaters do;this means that they are lesssusceptible to everyday illnesseslike the flu. Vegetarians are also farless likely to be overweight; in fact,meat-eaters are nine times morelikely to be obese than vegans.Meat, dairy products, andeggs are completely devoid of fiber and complex carbohydrates,the nutrients that we’resupposed to consumemore of for good health,and they are loaded withsaturated fat andcholesterol, which canmake us overweight andtired in the short term andlead to clogged arteries andheart attacks in the long term.
What About Protein,Iron, and Vitamin B12?
According to medical authorities,vegetarians get plenty of protein withouthaving to pay particular attention totheir diets. Healthy vegetarian proteinsources include whole grains, oatmeal,beans, peanut butter, brown rice, peas,lentils, tofu, soy milk, nuts, seeds,mushrooms, and vegetarian burgers andhot dogs. By contrast, consuming toomuch animal protein has beenscientifically linked to osteoporosis—according to a 2003 U.S.Department of Agriculture(USDA) report,vegetarian womenhad strongerbones thanwomenwho atemeat.
Eating  forLife
Leading health experts agree that a vegetarian diet provides optimal nutrition for both childrenand adults. The largest nutritional and medical organizations, including the American DieteticAssociation, confirm that balanced plant-based diets are healthier than diets that include meat.
Anyone who eats fish for health reasons shouldthink again:
The Environmental Protection Agency(EPA) revealed that women who ate fish just twice aweek had blood mercury concentrations that were seventimes higher than those of women who didn’t eat fish.A woman who eats just one can of tuna per week will be30 percent over the EPA cutoff for safe mercury levels.Mercury is known to cause severe health problemsfor humans, including brain damage, memoryloss, and damage to a developing fetus. One study showed thatwomen who regularly ate fish were more likely to have babies whowere sluggish at birth, had small head circumferences, and haddevelopmental problems. Women who consume even low levelsof fish contaminated with PCBs, mercury, or other toxins havea more difficult time conceiving. Some of these chemicalsremain in the body for many years. Plant foods like walnutsand flax seeds and and vegetarian DHA capsules containthe essential fatty acids that we need without theharmful toxins found in fish flesh.
 Ask the Experts
AQ
& 
I call them “the ‘make yourself sick’ diets”because they cause the body to go into ketosis—a state that occurs when we are seriously ill.I also use that designation because the very foodsrecommended—meat, chicken, bacon, eggs, andcheeses—are the foods the Heart Associationand the Cancer Society say cause our mostdreaded diseases. ... There is only one way to fully satisfy yourappetite with delicious foods and stay trim and healthyfor a lifetime—that’s a low-fat vegetarian diet withfruits and vegetables and a bit of exercise.
Dr. John McDougall,
medical directorof the McDougall program
 Ask the Experts
AQ
& 
!
“What do you think of ‘low-carb,’ meat-based diets?”
Dr. Neal Barnard, authorof 
Foods That Fight Pain
“Isn’t fish a health food?”eating
 forlife
FIND OUT MORE ABOUT HEALTHY VEGETARIAN EATING AND GET MEAL PLANS AND HUNDREDS OF FREE RECIPES ATVEGCOOKING.COM
eating
 forlife
45
Savory Pot Pie
Get the recipe at VegCooking.com
Vegetable Spring Rolls
Get the recipe at VegCooking.com
You can get all the calcium thatyou need from theplant world 
—broccoli, beans,many leafy greenvegetables,almonds, soymilk, tofu, and calcium-fortified orange juice areall good sources.
The Hazards of Eating Chicken
Because chickens are now bred and drugged to grow solarge, chicken flesh today contains three times as muchfat as it did just 35 years ago. The most toxic form of thepoison arsenic is used in chicken feed because it promotesfaster growth. The National Institutes of Health warns thatthis cancer-causing chemical is then ingested by peoplewho eat chicken flesh.
Men’s Health
magazine rankedchicken as the number one food you should never eatbecause of its high rate of bacterial contamination.
No species naturally drinks milkbeyond the age of weaning, andno species would naturally drinkthe milk of a different species.For humans, drinking cow’smilk has been linked to heartdisease, some types of cancer,diabetes, and even osteoporosis,the very disease that the dairyindustry claims its products aresupposed to prevent! The highanimal-protein content of milkactuallycausescalciumto beleachedfrom the body.Accordingto a Harvard Medical Schoolanalysis of the evidence, milk doesnot protect against osteoporosis.One egg contains a staggering 220milligrams of cholesterol, whichclogs your arteries and leads toheart disease.
What’s Wrong WithMilk and Eggs?
 
Roasted Red Pepper Hummus
Get the recipe at VegCooking.com
Delicious Dairy Alternatives
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