Most non-vegetarian parents will wondered whether or not a vegetarian diet is a sustainable, healthy choice for their child. Another major worry that such parents admit to is that a vegetarian diet will stunt the growth of their child.

With concerns like this it is very understandable that non-vegetarian parents resist their child’s plea to go vegetarian and try to force them to eat meat because it is best for them-the parents know best!. And no one can really blame you because you are doing it with the best intentions in the world.

What’s more you are right all of the above are legitimate concerns. In fact if a vegetarian diet is poorly planned, it can cause serious short and long term health problems, especially for children, who are growing and developing, and who really haven’t built up a sufficient reservoir of vitamins and essential minerals

My advice is if you haven’t done your homework and if you are not well-prepared to put your child on a vegetarian diet, then don’t! Tell the child that you will help it go vegetarian but that it is going to have to co-operate and maybe hang back for a few months until you gather up sufficient nutritional information so you can tackle the issue in a sensible way.

Tell your child your concerns and try to meet them half way.

On the other hand if you have done your research and are familiar with the nutrients vegetarians commonly lack then you will know that these concerns are easily overcome if you are prepared to do proper meal planning.

The upside of course to all these difficulties is that if you put or allow your child to go onto a healthful vegetarian then it can greatly improve their health in both the short and long term. By going down this road you also reduce your child’s exposure to animal products that contain hormones and preservatives, which have been linked to developmental problems and cancer.
If you child has announced it’s vegetarian and you haven’t had time to do your research but you are anxious not to drive a wedge between your child and you and are prepared to go with her on this issue then you should plan meals to boost amounts of the following nutrients (these are the ones that most vegetarians find it hard to obtain.

1. Protein. Make sure your child is consuming enough protein by adding additional sources, such as wheat, soybeans, isolated soy protein, and nuts.
2. Calcium. Ensure your child is consuming enough calcium by adding calcium-fortified processed foods and leafy green vegetables to his diet. You might even encourage them to take a supplement.
3. Iron. Add more iron to your child’s diet by increasing servings of soybeans, pinto beans, tofu, and cereals.
4. Zinc. Enhance your child’s zinc intake by increasing his servings of almonds, peanut butter, and mushrooms.

If you concentrate on compensating for all of these common nutritional deficiencies, you absolutely can put your child on a vegetarian diet without any negative health consequences.
Just ignore the mythology surrounding vegetarian diets and instead focus on research and meal-planning.

Although meat is the best source of iron, it can also be found in:

• pulses
• green vegetables such as watercress, broccoli, spring greens and okra
• bread
• fortified breakfast cereals

Remember that it’s easier to absorb iron from food if we eat it with foods that contain vitamin C, so have some fruit or veg, or a glass of fruit juice with your meal.

These foods are all good sources, so try to include a mixture of these in your diet each day, and vary the types you choose:

• pulses (such as lentils and beans)
• nuts and seeds
• eggs
• soya and soya products such as tofu
• mycoprotein, sold as Quorn™
• wheat proteins, such as cereals, bread, rice and maize
• milk and dairy products

Protein is made of amino acids, some of which are known as ‘essential amino acids’ because the body can’t make them itself.

It’s important to get some of each of these essential amino acids at the same time. Soya and quinoa are the only vegetarian sources of the complete mix of essential amino acids. (The complete mix is also found in meat, poultry, fish and eggs.)

Although it sounds complicated, it’s actually easy to get all the essential amino acids you need by eating different types of protein foods at the same time, in fact you will often being doing this already, for example by having:

• beans on your toast
• milk with your breakfast cereal
• rice with lentil dhal
• a rice and bean salad
• vegetable chilli (with kidney beans) served with rice or tortillas
• bread and cheese
• soup made with lentils, beans or split peas with a chunk of bread
• houmous and pitta bread

It’s also not a good idea to rely on one type of protein because you might be missing out on nutrients. And, if for example you rely on cheese as your source of protein, you might be having too much saturated fat.

If you don’t eat milk and dairy products, choose soya, rice or oat drinks fortified with calcium instead.

• eating at least five portions of a variety of fruit and veg every day
• basing meals on starchy foods such as pasta, rice, cereals and pulses such as beans, peas and lentils. These should make up about a third of the diet
• trying to cut down on food that is high in saturated fat and having foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), avocados, nuts and seeds
• trying to grill, bake, poach, boil, steam, dry-fry or microwave instead of frying or roasting in oil
• eating some protein foods such as dairy products, eggs or pulses and having a variety of these foods
• cutting down on sugar
• watching how much salt we’re eating - it’s a good idea to check food labels and try not to add salt to your food when you’re cooking
• drinking about 1.2 litres (6 to 8 glasses) of fluid a day or more if you exercise

But you also need to make sure you’re getting enough nutrients, especially protein, iron and selenium, which can sometimes be lacking in a meat-free diet.

Only two days now until you celebrate your Independence Day, doesn’t time really seem to fly? 1776 seems an awful long way away and yet 232 years is not that long in the great scheme of things. Ponder where the world will be in 2240 – well there’s one thing for sure unless we learn to time travel and have a holiday in the future none of us will know.

But I digress.

The other day I was doing some research for another project I’m working on when I stumbled across the fact that Benjamin Franklin was in fact a vegetarian!

Now to be honest I didn’t know this, or more to the point never thought of it before. So as you are celebrating your Independence Day holiday this week I thought I’d do a search for American opinion makers (I originally thought of confining it to politicians but sorry guys couldn’t really find that many!!)

Now for obvious reasons I can’t verify the accuracy or otherwise of this post but to the best of my belief I think it is reasonably accurate.

My original ideal was to post a large group in strict alphabetical order but on second thoughts I decided to go for a top ten and place them 1,2,3 and so on. Remember this is an Irish view of Americans!

First place goes to Benjamin Franklin, (1706-1790) – Well if I’m doing an Independence Day who else could I place first?

Second spot goes to Tomas Jefferson, (1743-1826) – I’m including Jefferson in second place in the knowledge that he was not vegetarian but because of a letter he wrote to Dr. Vine Utley ‘I have lived temperately, eating little animal food, and that not as an aliment, so much as a condiment for the vegetables, which constitute my principle diet.” Source: Jefferson Writings published by the Library of America, 1984

Third spot goes to Clara Barton, - Founder of American Red Cross; source: National Parks. www.nps.gov/clba . For my money one of the most vital organizations in the world today.

Fourth place was difficult but I decided to give it to Steve Jobs, – Even though he is a Pescetarianism as distinct from a vegetarian. Jobs was co-founder and chairman of Apple Computers and those like Jobs and Gates really have changed our lives drastically.

Half way there. Fifth Place goes to Julia “Butterfly” Hill, - Environmental Activist who sat in the ancient Red Wood, Luna, for two years, source: Stated in public talk she gave. I don’t know that much about Hill really but been Irish I do love someone who rubs authority the wrong way

Sixth place goes to, Jay H Dinshah (1933-2000) – Founder of The American Vegan Society. For all vegans reading this post, I’m not vegan myself, if I was then I’d probably move him up the ladder a bit.

Seventh place goes to Howard Lyman - President of the IVU, 1996-1999 Source: speech he gave to the World Vegetarian Congress, 1996 in which he said: We are either part of the problem or part of the solution. Walk your talk and no one will be in doubt of where you stand

Eight place goes to Robert Lutz, - president of Chrysler Corp. USA. Again anyone who runs a corporation like Chrysler really has influence

I’m going to end up with two politicians and put both in joint ninth; they are included due to the fact that very few politicians seem to take personal stands: in alphabetical order:

Abourezk, James G. - Former U.S. Senator and Congressman

Jacobs, Andrew - US Congress, Indiana Source: PETA and

Maybe there are some more deserving opinion makers out there that I didn’t get to know about but that’s life.

Again enjoy your holiday and remember everyday is a holiday when you have freedom

.

Now back here in Ireland my mum made a great apple tart from Bramley apples growen locally. Anyway the other night I was searching for a desert recipe to share with some friends who were coming round for a bite to eat. I’ve called it

Kevin’s Desert Piza:

The idea behind this rather simple recipe is to have a dough crust, topped with fresh fruit slices and loads of whipped crea,.

When you can’t get your hands on sufficient fresh fruit go for your favourite canned ones like peaches and sliced kiwi.

This sweet rendition of pizza has a cookie dough crust, topped with fresh fruit slices and swirls of whipped cream. As with the traditional version, choose your favorite toppings, from canned peaches to sliced kiwi.

Here’s What To Do

Mix 1 roll sugar cookie mix according to directions.

Bake 8-10 minutes

ADD
1 (8 ounce) container frozen whipped topping, thawed
1/2 cup sliced banana
1/2 cup sliced fresh strawberries
1/2 cup crushed pineapple, drained
1/2 cup seedless grapes, halved

And enjoy

Kevin’s Tip: if you have friends around make two or three of these you’ll need them.

Over the next few months, and perhaps years, things just might not go that smoothly, you are liable to face taunts, not so funny jokes, and indifference.

Go to a party and sometimes you’ll find that the only thing on offer is crisps. Visit a restaurant and a vegetarian meal will mean everything bar the meat.

At times it will not be easy. But there is no need to panic. Be assured that if you stay the course then people will come to appreciate your stand – they mightn’t understand it but they’ll appreciate it.

We live in a meat eating society and those of us who do not choose to eat our fellow creatures are in a small minority (in the so called developed world anyway.) The world I see is a world full of greed and avarice, a world where profit is king and the intention of the likes of McDonalds and other large fast food outlets is to screw as much out of us as they possibly can. The next time you’re in your local supermarket have a look at how many isles are taken up with prepared and junk food. Then take a look at the veggie counter. You’ll see quite a difference and it’s like that because of the profit margin.

At time it might be easier to lift that small roast chicken sandwich or not insult a host who has went to the trouble of preparing a large stake and all the trimmings – it would be tempting to say to yourself: ‘just this once.’

So my message to you today is to be firm, explain where you are coming from, set the example and trust me you will be respected.

If you think vegetarians are just a bunch of girlie men? Well, Basketball legend John Salley might just have something different to say on the subject.

Salley recently recorded an ad for PETA in which he says, “Being a vegetarian is the best damn way to eat…period.” Find out what else Salley has to say about vegetarianism in the video below.

As a Basketball player Salley has earned the reputation as one of the smartest and most well-rounded athletes and one of sports’ best storytellers. He was named the best interview in basketball by the Associated Press three times.

The 11th pick in the 1986 NBA Draft from Georgia Tech, Salley helped lead the Detroit Pistons to back-to-back World Championships in 1989 and 1990. In 1996, Salley was used as a defensive specialist for the Chicago Bulls championship team.

In 1999, while in Hollywood to pursue his television career, Salley put a call into Phil Jackson, the new Lakers coach and Salley’s former coach with the Bulls, asking for a tryout. The Lakers went on to sign Salley and win the NBA title.

Salley, no stranger to television, co-starred in NBC’s “Come To Papa” and starred in “Salley’s Alley” and “Showtime at Halftime,” both also for NBC. He appeared as a recurring guest on “Politically Incorrect” and “The Late, Late Show” and made appearances on “The Match Game,” “Hollywood Squares,” “Malcolm and Eddie,” “Son of a Beach” and “DAG.” Most recently, Salley hosted “BET Live” for 86 episodes and served as the host of the Los Angeles morning radio show, “The John Salley Block Party” on 100.3 The Beat, KKBT-FM.

Salley has also found success on the big screen with appearances in such films as “Bad Boys” and “Bad Boys II” with Martin Lawrence and Will Smith, “The Ultimate Christmas Present” on the Disney Channel and “Eddie” with Whoopi Goldberg.

Salley founded the production company Black Folk Entertainment to develop feature films with urban-based storylines. He currently resides in Los Angeles with his wife and three children.

If a vegetarian diet can satisfy a person as demanding as Baseball player Sally, then why can’t it satisfy you.

The former Beatles legend alleges the United Nations officials have declared that eating less meat actually helps to slow climate change. Contactmusic.com reports that McCartney is using this claim to promote vegetarianism and save the world.

Here is the press release from The Press Association:

Sir Paul McCartney has called on Britons to adopt “meat-free Mondays” to cut carbon emissions.

The former Beatle said cutting out meat one day a week was popular in Australia, where shoppers had become conscious of the environmental impact of cattle rearing and meat production.

In an interview with trade magazine The Grocer, Sir Paul called on UK consumers to cut down on meat consumption even if they could not give it up altogether.

He said: “A lot of people go to the gym on a Monday. With meat-free Mondays, it’s a bit like going to the gym but with the added advantage of protecting the planet.”

Sir Paul, a long-term vegetarian, said he was encouraged by the lead set by the UN on the issue.

“One of the most significant conclusions of the recent report on climate change was that we should eat less meat. This is not the Vegetarian Society that said that. It’s the UN.”

Sir Paul is the latest celebrity to appear in a Peta advertising campaign promoting vegetarianism.

I couldn’t resisting including this video - you’ll not learn much but it’s good fun.

Sir Paul McCartney Makes Mashed Potatoes!

Along with stars including Alicia Silverstone, Casey Affleck, and Forest Whitaker, the former Beatle dons an “Eat no animal” T-shirt for the campaign.

A great idea Sir Paul, if I wore a hat I’d take it off to you.

Anyway let’s try and develop Sir Paul’s idea why not contact your local representative and ask them to lead by example and ask them to reframe from eating meat every Monday. If our elected politicians were to make that pledge just think what the moral effect would be!

That said I have tremendous admiration for top class athletes and I got to thinking recently how many Olympic athletes are vegetarian?

My sport of choice would be Irish Football and hurling. For those of you who have no idea of what hurling is Here is what WB2 News made of it!

But I digress. The thought came about when hearing the old chestnut that you can’t be a good sportsperson and be vegetarian at the same time. The two just don’t go together!

The argument seems to run that you cannot get the protein you need without meet and dairy; this of course is completely false. Most readers of this blog will know that in fact protein from vegetables is more easily absorbed by the body and that the body does not require meat to reach peak health.

I had hoped in writing this article to come up with a list of vegetarian athletes taking part in the forthcoming Olympics but to date my research has not thrown up a sufficiently researched list to post here.

However, I did come across the following list at Almost Vegetarian and I thought it would make interesting reading.

Vegetarian athletes
Ruth Heidrich, Three-Time Ironman
Debbie Lawrence, 5k Record Holder
Jim Kaat, Baseball Player
Tony Larussa, Baseball Manager
Hank Aaron, Baseball Player
Bill Pearl, Bodybuilder
Marv Levey, Buffalo Bills Coach
Robert Parnish, Center (Bulls)
Joe Namath, Football Player
Lawrence Phillips, Football Player (49ers)
Steve Bellamy, Founder of the Tennis Channel
Surya Bonaly, French Figure Skater
Brendan Brazier, Ironman Triathlete
Sally Eastall, Marathon Runner
Andreas Cahling, Mr. International Bodybuilder
Carl Lewis, Olympic Track Star
Edwin Moses, Olympic Champion
Leroy Burrell, Olympic Champion
Murray Rose, Olympic Swimmer
Pat Reeves, Power Lifter
Bill Manetti, Powerlifting Champion
Ed Templeton, Pro Skateboarder
Mike Manzoori, Pro Skateboarder
Brian Anderson, Pro Skateboarder
Jamie Thomas, Pro Skateboarder
Forest Kirby, Pro Skateboarder
Brian Sumner, Pro Skateboarder
Andrew Reynolds, Pro Skateboarder
Jen O’brien, Pro Skateboarder
Matt Field, Pro Skateboarder
Chris Lambert, Pro Skateboarder
Brad Staba, Pro Skateboarder
Geoff Rowley, Pro Skateboarder
Rick Mc Crank, Pro Skateboarder
Moses Itkonen, Pro Skateboarder
Sergei Trudnowski, Pro Skateboarder
Laban Pheidas, Proskater
Steve Berra, Proskater
Anastasia Ashley, Surfer
Martina Navratilova, Tennis Player
Bille Jean King, Tennis Champion
Peter Burwash, Tennis Champion
John Salley, Toronto Raptors
Lucy Stephens, Tri-athlete
Stan Price, World Record Bench Press
Killer Kowalski, Wrestler

Do you know of a current or past Olympian who is vegetarian then why not post?