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

Basket_of_eggs_thumb

Baskets of Eggs

As a ten-year-old wanting to raise money for a bicycle, I got a job. Mom assigned me to feeding t...

Are_we_there_yet_thumb2

Are We There Yet?

My family and I were on our way from Florida to Atlanta—specifically, Stone Mountain. The five of...

Cooling_conflict_thumb

Cooling Conflict

A husband makes a cutting remark to his wife. She fires back a critical comment. He reacts with s...

Where_i_see_god_thumb

Where I See God

A gorgeous buffet greeted me as I entered the familiar dining area: food so well prepared and bea...

Good_for_a_laugh_thumb

Good for a Laugh

One gloomy day, years ago, my husband and I headed out in the car with our kids, then about two a...

Hope Generation

Fear_thumb

Fear

I used to hear my grandmother quote this, "We have nothing to fear for the future, except as...

School_bus_thumb

Choosing Love

I dreaded going to my first class of the day, and it wasn’t just the 7:30 bell that made me cring...

Dog_big_nose_thumb

Big Nose

Her nose and lips were swollen up like a balloon. She just lay there breathing heavily. My heart ...

Girls_face_thumb

Who Is Jesus?

Can you prove that He is God's son? This is far more than a passing question. On it hinges your l...

Dear God

Sleep_church_thumb

Going to Church

Dear God: Church services are in two hours and – sorry – that’s about the last place I feel like ...

Cure_racism_thumb

Heal My Racism

Dear God: It’s a side of my experience that I absolutely loathe: the twist of racism that exists ...

Searching_ship_thumb

God's Guidance

Dear God: Sometimes I feel my life is like a great ship upon the ocean I look for land and there ...

Staying Young

Volunteers_needed_thumb

Volunteers Needed

During my childhood, I learned the delights of volunteerism. My early recollections include being...

Calorie_cutback_thumb

Calorie Cutback?

So how is that New Year’s goal going to lose weight? Has discouragement set in, and you’ve given ...

Language_lessons_thumb

Language Lessons

My middle son gave me an interesting gift last Christmas: a course in conversational Norwegian. I...

Laugh_live_learn_thumb

Laugh, Love, Learn

A couple of years ago, solidly into my seventh decade, I took stock of myself, accepting that I’d...

Health exchange

Sodium_intake_afm11_thumb

It's Those Little Extras...

Trying to track sodium intake in our diet can be quite a task… especially if we want to lower our...

Healing_friendship_thumb

Healing Relationships

Good health is associated with having meaningful relationships. Loneliness, separation, alienatio...

Energy_drinks_health_thumb

Energy in a Bottle?

Every time we sit down to watch TV or listen to the radio, we are bombarded with commercials. The...

Eating_apple_afm_thumb

Relieve Stress Naturally

Everyone gets stressed. Problems arise where you work; you lose money with a bad investment; you ...

Marias_feet_thumb

Maria's Feet

She arrived at the rural clinic just before lunch, walking barefoot through a raspberry field ste...