Lifestyle and Nutrition

is an important part in how we live and how we do things daily.

 

We choose to read, study the Word of God and live and act as people of the Book. It is all a daily choice.

The Bible helps and ministers to us to know His plan of Lifestyle and Nutrtion,and Medical Institutions.

 

As you live, may God help you to live longer for His Glory!


Nutrtional / Lifestyle

Need an Eating Lifestyle Change..? Click Here

Get info from Vegetarian Websites Click Here

Veg Web
Vibrant Life
101 Cookbooks
Vegetarian Times
Amazing Health
Vegetarian Resource Group

 

What is the vegetarian lifestyle? 

For more than 130 years Seventh-day Adventists (SDAs) have practiced a vegetarian dietary lifestyle because of their belief in the holistic nature of humankind.  Whatever is done in eating or drinking should honor and glorify God and preserve the health of the body, mind and spirit.
 

The vegetarian diet recommended by Seventh-day Adventists includes the generous use of whole grain breads, cereals and pastas, a liberal use of fresh vegetables and fruits, a moderate use of legumes, nuts, seeds. It can also include low fat dairy products such as milk, yogurt and cheeses and eggs.   It is best to avoid high saturated fat and cholesterol foods such as: beef, lamb, pork, chicken, fish and seafood.  Coffee, tea and alcoholic beverages provide few nutrients and may interfere with the absorption of essential nutrients.
 
 

Has there been any research?

Since 1954 more than 250 articles have been published in scientific journals on the Seventh-day Adventist lifestyle and health.  In the 1960s, Loma Linda University, in cooperation with the National Cancer Institute, began to study the health of SDAs.  Later, in the 1970s and 1980s, data on the Seventh-day Adventist lifestyle was collected and analyzed under contract with the National Institutes of Health. 

SDAs in general, have 50% less risk of heart disease, certain types of cancers, strokes, and diabetes.  More specifically, recent data suggests that vegetarian men under 40 can expect to live more than eight years longer and women more than seven years longer then the general population.  SDA vegetarian men live more than three years longer than SDA men who eat meat.

Researchers believe this added length of life and quality of health is due in particular to the consumption of whole grains, fruits and vegetables as well as the avoidance of meat, alcohol, coffee and tobacco.

Current evidence demonstrates that the more closely a person follows the lacto-ovo-vegetarian diet the lower the risks of major diseases.

 

What does current research demonstrate?

 1. Vegetarians have reduced risks of certain diseases because of their increased consumption of whole grains, dried beans, nuts, fresh and dried fruits, and vegetables.  Vegetarians are exposed to fewer carcinogens and mutagens because they do not eat meat.

2.  Fruits, vegetables, grains, legumes, and nuts are often less expensive than meat.  Plant foods use fewer natural resources from the environment.

3.  Vegetarians typically enjoy a great variety of plant based foods, international and ethnic dishes.

4. A significant correlation exists between the frequent and long term consumption of high-fat, high-cholesterol animal based foods and the incidence of fatal heart disease, certain types of cancer, strokes, and diabetes.

5. A vegetarian diet provides a greater consumption of phytochemicals and fiber rich foods which help protect from heart disease, several types of cancer, diabetes and hypertension.

 

Are there any guidelines I can follow?

Current recommendations encourage people to eat nine or more servings of fruit and vegetables every day and six or more servings daily of a combination of whole grains, cereals, and legumes.
 

In 2005 the General Conference of Seventh-day Adventists Nutrition Council (GCNC) adapted the U. S. Department of Agriculture's Pyramid for a vegetarian dietary approach. 

Lacto-ovo-vegetarians should give special attention to the intake of protein, iron and zinc.
 

Total vegetarians should give special attention to intake of calcium, Vitamin B12, iron, zinc, and protein.

 

 

Any special consideration for a total plant based diet?

The 2005 Dietary Guidelines for Americans recommends that those who choose foods of only plant origin must supplement their diet with vitamin B12 (cyanocobalamin) and, in addition to ensure adequacy of vitamin D and calcium.  The American Dietetic Association's most recent position paper on vegetarian diets stated that those who follow a totally plant based diet should give special attention to reliable sources of vitamin B12, vitamin D, calcium, iron, and zinc.  Adequate intake of these nutrients are even more important for growing children and pregnant and lactating women.

 

What does the GCNC recommend?

The GCNC (General Conference of Seventh-day Adventist's Nutrition Council) supports the recommendations of the National Academy of Sciences, the World Health Organization, and the U.S. Dietary guidelines for Americans.  Next to tobacco and alcohol, foods high in saturated fat and cholesterol (such as meat) are the greatest risk factors in decreasing life expectancy from atherosclerosis, cancer, and premature death.
 

The GCNC recommends that all meat, fish, and fowl be eliminated from the diet and the use of egg yolks be limited to three or less per week.  Foods of animal origin are no longer viewed as dominant items in a healthy diet.  The Adventist Health Study clearly reveals a significant  advantage for those who choose a meat free, plant based diet over those who select primarily a meat based diet.

The GCNC recommends the generous use of whole grains, vegetables and fruits; and a moderate use of low fat dairy products (or nutritional equivalent alternatives), legumes, and nuts; a very limited use of foods high in saturated fat, cholesterol, sugar, and salt; abstinence from tobacco, alcohol, and coffee, tea, and other caffeinated beverages.

 

The Vegetarian Food Pyramid

The GCNC recommends the following Vegetarian Food Pyramid for menu planning.  Plan the meals, starting at the base of the pyramid and include foods from each of the five groups everyday.  Each group provides essential nutrients which may not be found in other groups and not one of these groups should be eliminated from a balanced diet.

Follow the Vegetarian Food Pyramid to make daily choices.  The number of servings are based on caloric need.  If you are sedentary, choose the lower number of servings such as six of grains.  If you are very active, choose the eleven servings of grain products.

Order a copy of the Vegetarian Food Pyramid by calling 301-680-6717.

 

Examples of servings and serving sizes as follows:
GRAINS

6-11 servings daily of fiber and vitamin rich foods
Example: 1 slice bread, 1/2 cup cooked rice, cereal or pasta,
 1 cup dry cereal, 1 bagel, 1 tortilla, 1 pita

VEGETABLES AND FRUITS
7-9 servings daily or more of phytochemical and vitamin rich foods
Example: 1 cup raw vegetable salad, 1/2 cup cooked vegetables or
fruits, 1/2 cup dark green and deep yellow vegetables,
1/4 cup dried fruit

DAIRY OR ALTERNATIVES
2-4 servings daily of calcium and vitamin B12 rich foods
Example: 1 cup dairy milk, or fortified non-dairy alternatives,
1 cup low fat yogurt, buttermilk or cottage cheese.  Non-dairy alternatives must be
fortified with 25% or more of the RDA or RDI of calcium, vitamin
B12, vitamin D and vitamin A

LEGUMES, NUTS AND SEEDS
2-4 servings daily of protein rich foods
Example: 1/2 cup cooked dried beans or peas, 1 egg or 2 egg whites,
1/2 cup tofu, 1/2 cup meat analogs, 1/4 cup of nuts or seeds or
2 tablespoons of nut butter.

FATS, OILS AND SUGARS (Food from group number five)
2 tablespoons vegetable oils rich in linoleic acid, 
such as canola, olive soy, sunflower or corn.  
Use desserts sparingly, which are high in sugar and fat.

Subscriptions, Online Reads

Family First

Strike_thumb2

No Right to Strike

Years ago young woman came to our door, asking to use the telephone. One eye was purpled, the fac...

Gift_of_memories_thumb2

Gift of Memories

She hadn’t meant it as a gift. She was just clearing out books and papers in preparation for sell...

My_pop_thumb2

My Pop

He always smelled like mixed nuts. He drizzled olive oil on top of his spaghetti. He wrote me sho...

Dont_look_back_thumb2

Don't Look Back

What would it take to put your family first? How would you change your daily routine? Where would...

Ripple_effect_thumb2

The Ripple Effect

I sat down at my computer the other day and did a search for a pastor I had known as a child. Wha...

Hope Generation

Story_thumb

Stories, We All Got 'Em

We all go through times of disbelief, times of feeling down in the dumps, disconnected from the w...

Draw_picture_thumb

A Picture of You

They were sitting in a circle around my living room, the teenagers I’d come to love. We’d been me...

Normal2_thumb

Normal?

Someone once said that there’s no such thing as normal; what I think is normal might be weird to ...

Career_choice_thumb(2)

When I Grow Up...

“What do you want to be when you grow up?” From the time we’re children, we’re asked that questio...

Dear God

Christmas_tree_ws_thumb

Getting and Giving

Dear God: Forgive me for forgetting what Christmas is about. I live in an overly commercialized c...

Meal_prayers_david

My Daily Bread

Dear God: I’m truly sorry, Father, that my “bless the food” prayers so often get into a rut.

Seasons_change_thumb

Changing Seasons

Dear God: Right now the seasons are changing; the beautiful colors of the trees amaze me. I like ...

Staying Young

Holiday_safety_thumb2

Holiday Safety

Up on the rooftop, hanging outdoor holiday lights can be a dangerous undertaking, so remember the...

Cathedral_rock_1_thumb2

A Balanced View

According to numerous local sources, Cathedral Rock is the most photographed and famous scene in ...

Blessings_in_disguise_thumb2

Blessings in Disguise

Blessings come in many varieties. Some blessings are easy to spot. Like a sunny, calm spring day ...

Soy_yogurt_thumb2

Soy Yogurt

Soy yogurts enriched with blueberries contain natural compounds that may dampen the activity of e...

Health exchange

Childhood_obesity_thumb

The Costs of Obesity

In December 2012, the New York Times reported that the obesity rates among children are starting ...

Gerd_pw_thumb

Relieving GERD

Have you ever experienced eating a large, fatty or spicy meal and a couple of hours later start t...

Gift_soy_thumb

The Gift of Soy

Using soy products four or more times a week markedly reduces the risk of breast and prostate can...

Rethinking_stress_thumb

Rethinking Stress

Stress is a six letter word we have heard all of our lives. Sitting in traffic for hours, yelling...

Add_child_pw_thumb

Understanding ADHD

ADHD or Attention Deficit/Hypersensitivity Disorder is a relatively new diagnosis that caught our...