Yoga Classes, Nutritional Workshops promoting Healthy Living
THE PHARAOHS DEN IS NOW A MEMBERS ONLY Establishment.
MULTi-PURPOSE SPACE PERFORMANCE ARTS AND WORKSHOP/CLASSES+ EXHIBITION/GALLERY
We are looking for enthusiastic people willing to help us bring awareness of healthy Living and what it is to live a healthy life and how we can do it with a little bit of help.
We need assistance in getting some people interested in doing workshop at the Pharaohs Den this summer. We would like to promote Healthy Living and Exercise life. We would like to ask anyone who can help us with Yoga Classes, Thai Chi, VEGAN Living, Nutritional Classes, Mediation/Breathing Techniques, Alternate Therapies or any kind of Workshops that can promote Healthy Way's of Living. Let us know if you or anyone you know would be interested in teaching and spreading the knowledge of Healthy Living. Either Classes or Workshops.
If you interested in any way let us know.
Contact us at: thepharaohsden@gmail.com
or give us a call at:
HMS Studios
The Pharaohs Den
(951)683-5627.
The Pharaohs Den Cultural Space Center is run entirely on donations and on the talents of volunteers. There is no cover charge - we simply ask you to fill out a membership form and pay a nominal fee ($5) and then donate to help support the Den.
THE PHARAOHS DEN IS NOW A MEMBERS ONLY MULTI-PURPOSE PERFORMANCE ARTS SPACE AND WORKSHOP/SPACE + EXHIBITION/GALLERY
ALL EVENTS AND ACTIVITY'S ARE FOR MEMBERSHIP CARD CARRYING PHARAOHS DENIZENS
Fill out application and send or bring by the offices :
The Pharaohs Den Cultural Space Center
3579 University Ave. Suite #207
Riverside, Ca 92501
Veganism in a Nutshell
Help yourself and others.
Click here for ways to support this website and The Vegetarian Resource Group.
Document Sections:
* What is a Vegan?
* Why Veganism?
* Vegan Nutrition
o Protein
o Fat
o Vitamin D
o Calcium
o Calcium Content of Selected Foods
o Zinc
o Iron
o Sources of Iron
o Comparison of Iron Sources
o Vitamin B12
* Common Vegan Foods
* Vegans Also Eat...
* When Eating Out Try These Foods
* Egg and Dairy Replacers
* For More Information
* Books
* Join the Vegetarian Resource Group
* About this Article
* What is the Vegetarian Resource Group?
What is a Vegan?
Vegetarians do not eat meat, fish, or poultry. Vegans, in addition to being vegetarian, do not use other animal products and by-products such as eggs, dairy products, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products.
Why Veganism?
People choose to be vegan for health, environmental, and/or ethical reasons. For example, some vegans feel that one promotes the meat industry by consuming eggs and dairy products. That is, once dairy cows or egg-laying chickens are too old to be productive, they are often sold as meat; and since male calves do not produce milk, they usually are raised for veal or other products. Some people avoid these items because of conditions associated with their production.
Many vegans choose this lifestyle to promote a more humane and caring world. They know they are not perfect, but believe they have a responsibility to try to do their best, while not being judgmental of others.
Vegan Nutrition
The key to a nutritionally sound vegan diet is variety. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes.
Protein
It is very easy for a vegan diet to meet the recommendations for protein as long as calorie intake is adequate. Strict protein planning or combining is not necessary. The key is to eat a varied diet.
Almost all foods except for alcohol, sugar, and fats are good sources of protein. Vegan sources include: potatoes, whole wheat bread, rice, broccoli, spinach, almonds, peas, chickpeas, peanut butter, tofu, soy milk, lentils, kale...
For example, if part of a day's menu included the following foods, you would meet the Recommended Dietary Allowance (RDA) for protein for an adult male: 1 cup oatmeal, 1 cup soy milk, 2 slices whole wheat bread, 1 bagel, 2 Tablespoons peanut butter, 1 cup vegetarian baked beans, 5 ounces tofu, 2 Tablespoons of almonds, 1 cup broccoli, and 1 cup brown rice.
Fat
Vegan diets are free of cholesterol and are generally low in fat. Thus eating a vegan diet makes it easy to conform to recommendations given to reduce the risk of major chronic diseases such as heart disease and cancer. High-fat foods, which should be used sparingly, include oils, margarine, nuts, nut butters, seed butters, avocado, and coconut.
Vitamin D
Vitamin D is not found in the vegan diet but can be made by humans following exposure to sunlight. At least ten to fifteen minutes of summer sun on hands and face two to three times a week is recommended for adults so that vitamin D production can occur.
Calcium
Calcium, needed for strong bones, is found in dark green vegetables, tofu processed with calcium sulfate, and many other foods commonly eaten by vegans. Calcium requirements for those on lower protein, plant-based protein diets may be somewhat lower than requirements for those eating a higher protein, flesh-based diet. However, it is important for vegans to eat foods high in calcium and/or use a vegan calcium supplement every day.
CALCIUM CONTENT OF SELECTED FOODS
Following are some good sources of calcium:
___________________________________________________________
Soy or rice milk,
commercial, calcium-
fortified, plain 8 oz 150-500
Collard greens, cooked 1 cup 357 mg
Blackstrap molasses 2 TB 342 mg
Tofu, processed with
calcium sulfate 4 oz 200-330 mg
Calcium-fortified
orange juice 8 oz 300 mg
Tofu, processed with
nigari 4 oz 80-230 mg
Kale, cooked 1 cup 176 mg
Tahini 2 TB 128 mg
Almonds 1/4 cup 97 mg
___________________________________________________________
Other sources of calcium include: okra, sesame seeds, turnip greens, soybeans, figs, tempeh, almond butter, broccoli, bok choy, commercial soy yogurt...
The recommended intake for calcium for adults 19 through 50 years is 1000 milligrams/day.
Note: It appears that oxalic acid, which is found in spinach, rhubarb, chard, and beet greens, binds with calcium and reduces calcium absorption. Calcium is well absorbed from other dark green vegetables.
Zinc
Vegan diets can provide zinc at levels close to or even higher than the RDA. Zinc is found in grains, legumes, and nuts.
Iron
Dried beans and dark green vegetables are especially good sources of iron, better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.
Sources of Iron
Soybeans, lentils, blackstrap molasses, kidney beans, chickpeas, black-eyed peas, seitan, Swiss chard, tempeh, black beans, prune juice, beet greens, tahini, peas, figs, bulghur, bok choy, raisins, watermelon, millet, kale....
Comparison of Iron Sources
Here are the iron contents of selected foods:
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FOOD IRON (MG)
______________________________________________
1 cup cooked soybeans 8.8
2 Tbsp blackstrap molasses 7.0
1 cup cooked lentils 6.6
1 cup cooked kidney beans 5.2
1 cup cooked chickpeas 4.7
1 cup cooked lima beans 4.5
1 cup cooked Swiss chard 4.0
1/8 medium watermelon 1.0
______________________________________________
Vitamin B12
The requirement for vitamin B12 is very low. Non-animal sources include Red Star nutritional yeast T6635 also known as Vegetarian Support Formula (around 2 teaspoons supplies the adult RDA). It is especially important for pregnant and lactating women, infants, and children to have reliable sources of vitamin B12 in their diets. Numerous foods are fortified with B12, but sometimes companies change what they do. So always read labels carefully or write the companies.
Tempeh, miso, and seaweed are often labeled as having large amounts of vitamin B12. However, these products are not reliable sources of the vitamin because the amount of vitamin B12 present depends on the type of processing the food undergoes. Other sources of vitamin B12 are fortified soy milk (check the label as this is rarely available in the U.S.), vitamin B12-fortified meat analogues, and vitamin B12 supplements. There are supplements which do not contain animal products. Vegetarians who are not vegan can also obtain vitamin B12 from dairy products and eggs.
Common Vegan Foods
Oatmeal, stir-fried vegetables, cereal, toast, orange juice, peanut butter on whole wheat bread, frozen fruit desserts, lentil soup, salad bar items like chickpeas and three bean salad, dates, apples, macaroni, fruit smoothies, popcorn, spaghetti, vegetarian baked beans, guacamole, chili...
Vegans Also Eat...
Tofu lasagna, homemade pancakes without eggs, hummus, eggless cookies, soy ice cream, tempeh, corn chowder, soy yogurt, rice pudding, fava beans, banana muffins, spinach pies, oat nut burgers, falafel, corn fritters, French toast made with soy milk, soy hot dogs, vegetable burgers, pumpkin casserole, scrambled tofu, seitan.
When Eating Out Try These Foods
Pizza without cheese, Chinese moo shu vegetables, Indian curries and dahl, eggplant dishes without the cheese, bean tacos without the lard and cheese (available from Taco Bell and other Mexican restaurants), Middle Eastern hummus and tabouli, Ethiopian injera (flat bread) and lentil stew, Thai vegetable curries...
Egg and Dairy Replacers
As a binder, substitute for each egg:
* 1/4 cup (2 ounces) soft tofu blended with the liquid ingredients of the recipe, or
* 1 small banana, mashed, or
* 1/4 cup applesauce, or
* 2 tablespoons cornstarch or arrowroot starch, or Ener-G Egg Replacer or another commercial mix found in health food stores.
The following substitutions can be made for dairy products:
* Soy milk, rice milk, potato milk, nut milk, or water (in some recipes) may be used.
* Buttermilk can be replaced with soured soy or rice milk. For each Cup of buttermilk, use 1 cup soymilk plus 1 tablespoon of vinegar.
* Soy cheese available in health food stores. (Be aware that many soy cheeses contain casein, which is a dairy product.)
* Crumbled tofu can be substituted for cottage cheese or ricotta cheese in lasagna and similar dishes.
* Several brands of nondairy cream cheese are available in some supermarkets and kosher stores.
For More Information
Order Simply Vegan for a complete discussion of vegan nutrition plus 160 quick and easy recipes. This excellent resource contains over 160 vegan recipes that can be prepared quickly. An extensive vegan nutrition section by Reed Mangels, Ph.D., R.D., covers topics such as protein, fat, calcium, iron, vitamin B12, pregnancy and the vegan diet, feeding vegan kids, weight gain, weight loss, and a nutrition glossary. Also featured are sample menus and meal plans. Simply Vegan is more than a cookbook. An additional section on shopping by mail tells you where to find vegan clothes, non-leather shoes, cosmetics, household products, and books.
Books
SIMPLY VEGAN COVER Simply Vegan by Debra Wasserman. Nutrition section by Reed Mangels Ph.D., R.D.
