Alexandra Jamieson / Александра Джемиесон - Living Vegan for Dummies / Веганизм для чайников [2009, PDF, ENG]

Contents at a Glance
Introduction ................................................................ 1
Part I: “Ve-gan” at the Beginning ................................. 7
Chapter 1: The Lowdown on Vegan Eating and Living ................................................. 9
Chapter 2: Understanding the Impact of Vegan Living ............................................... 19
Chapter 3: Transforming to Veganism .......................................................................... 27
Part II: Building a Healthy Vegan Diet ........................ 35
Chapter 4: Essential Nutrients for Healthy Success .................................................... 37
Chapter 5: Protein Protocols .......................................................................................... 53
Chapter 6: Transforming Food into Health-Supportive Meals ................................... 65
Part III: Sticking to Your Guns: Staying Vegan ............ 77
Chapter 7: Cooking and Shopping Like a Vegan .......................................................... 79
Chapter 8: Coexisting with the Meat Eaters in Your Home ........................................ 99
Chapter 9: Planning Your Meals to Stay on Track ..................................................... 109
Chapter 10: Comfort Foods: Veganizing Meat, Dairy, and Other Old Favorites .... 123
Chapter 11: Beyond Food: Embracing the Whole Vegan Lifestyle .......................... 137
Part IV: Tasting Is Believing: Vegan Recipes .............. 151
Chapter 12: Breakfasts of Vegan Champions ............................................................. 153
Chapter 13: Sides and Lighter Meals ........................................................................... 167
Chapter 14: Main Course Recipes ................................................................................ 181
Chapter 15: Just Desserts ............................................................................................. 197
Part V: Living Vegan in the Real World ..................... 209
Chapter 16: Walking the Vegan Walk (without Being Preachy!) ......................................211
Chapter 17: Vegans on the Move: Travel and Hotel Issues ...................................... 219
Chapter 18: Dining Out .................................................................................................. 229
Chapter 19: Navigating Tricky Social Situations ........................................................ 237
Part VI: Veganism for All Walks of Life ..................... 251
Chapter 20: Pea in a Pod: The Healthy Vegan Pregnancy and
Postpartum Period ...................................................................................................... 253
Chapter 21: Bouncing Baby Vegans ............................................................................. 273
Chapter 22: Vegan Diets for Kids, Tweens, and Teens.............................................. 283
Chapter 23: The Vegan Athlete .................................................................................... 303
Chapter 24: Aging Gracefully and Veganly ................................................................. 313
Part VII: The Part of Tens ......................................... 325
Chapter 25: Ten Reasons for Eating a Vegan Diet ..................................................... 327
Chapter 26: Top Ten Questions (and Answers) about Going Vegan ...................... 333
Chapter 27: Ten Ways to Make Vegan Living Extraordinary .................................... 339
Index ...................................................................... 345

From the Back Cover
The fun and easy way to live a vegan lifestyle
The more your know about how your food is produced and processed, and how this affects your health, the more appealing it becomes to follow a happier and healthier pathway through life by eating a vegan diet. Whether you're trying to figure out if a vegan diet is right for you or are looking for guidance to make the switch, Living Vegan For Dummies has it covered!
"Ve-gan" at the beginning — get the lowdown on vegan living and eating and advice on how quickly (or slowly) you can make the transition
Planting the seeds of change — find out how to build a healthy vegan diet to make sure you get all the protein and other nutrients you need
Sticking to your guns — get vegan-focused cooking and shopping tips, advice on how to keep the peace with meat eaters in your home, and meal-planning tips to help you stay true to your goals
Tasting is believing — get delicious and easy-to-follow vegan recipes for breakfast, sides, lighter meals and main courses, and even desserts
Going beyond the food — step out of the kitchen and learn how you can embrace the whole vegan lifestyle by shopping for animal-free clothing and footwear, vegan health and beauty aids, and household products
Vegan living out in the real world — discover how you can walk the vegan walk at hotels, restaurants, and just about any social situation
Open the book and find:
How a plant-based diet is better for you
Strategies for selecting the best transition plan for your lifestyle
Real facts about protein and other nutrients
40 tasty recipes that even nonvegans will enjoy
Tips on how to stock your pantry with vegan-friendly foods
Quick and healthy vegan snacks
Excellent "mock" meats
Advice on checking food labels
Guidance on educating family, friends, and your community