LIVING IN AWARENESS

Living with Awareness

Once we were promised "a chicken in every pot and a car in every garage." With warnings about global warming reaching feverish levels, many are having second thoughts about all those cars. But after reading a recent report published by the United Nations, it seems they should instead be worrying about the chickens. In the report I read on livestock and the environment with a stunning conclusion: "The livestock sector emerges as one of the top two or three most significant contributors to the most serious environmental problems, at every scale from local to global." It turns out that raising animals for food is a primary cause of land degradation, air pollution, water shortage, water pollution, loss of biodiversity, and not least of all, global warming.

That's right, global warming. You've probably heard the story: emissions of greenhouse gases like carbon dioxide are changing our climate, and scientists warn of more extreme weather, coastal flooding, spreading disease, and mass extinctions. It seems that when you step outside and wonder what happened to winter, you might want to think about what you had for dinner last night. The U.N. report says almost a fifth of global warming emissions come from livestock (i.e., those chickens Hoover was talking about, plus pigs, cattle, and others)--that's more emissions than from all of the world's transportation combined.

For a decade now, the image of Leonardo DiCaprio cruising in his hybrid Toyota Prius has defined the gold standard for environmentalism. These gas-sipping vehicles became a veritable symbol of the consumers' power to strike a blow against global warming. Just think: a car that could cut your vehicle emissions in half - in a country responsible for 25% of the world's total greenhouse gas emissions. Federal fuel economy standards languished in Congress, and average vehicle mileage dropped to its lowest level in decades, but the Prius showed people that another way is possible. Toyota could not import the cars fast enough to meet demand.

Last year researchers at the University of Chicago took the Prius down a peg when they turned their attention to another gas guzzling consumer purchase. They noted that feeding animals for meat, dairy, and egg production requires growing some ten times as much crops as we'd need if we just ate pasta primavera, faux chicken nuggets, and other plant foods. On top of that, we have to transport the animals to slaughterhouses, slaughter them, refrigerate their carcasses, and distribute their flesh all across the country. Producing a calorie of meat protein means burning more than ten times as much fossil fuels--and spewing more than ten times as much heat-trapping carbon dioxide--as does a calorie of plant protein. The researchers found that, when it's all added up, the average American does more to reduce global warming emissions by going vegetarian than by switching to a Prius.

According to the UN report, it gets even worse when we include the vast quantities of land needed to give us our steak and pork chops. Animal agriculture takes up an incredible 70% of all agricultural land, and 30% of the total land surface of the planet. As a result, farmed animals are probably the biggest cause of slashing and burning the world's forests. Today, 70% of former Amazon rainforest is used for pastureland, and feed crops cover much of the remainder. These forests serve as "sinks," absorbing carbon dioxide from the air, and burning these forests releases all the stored carbon dioxide, quantities that exceed by far the fossil fuel emission of animal agriculture.

As if that wasn't bad enough, the real kicker comes when looking at gases besides carbon dioxide--gases like methane and nitrous oxide, enormously effective greenhouse gases with 23 and 296 times the warming power of carbon dioxide, respectively. If carbon dioxide is responsible for about one-half of human-related greenhouse gas warming since the industrial revolution, methane and nitrous oxide are responsible for another one-third. These super-strong gases come primarily from farmed animals' digestive processes, and from their manure. In fact, while animal agriculture accounts for 9% of our carbon dioxide emissions, it emits 37% of our methane, and a whopping 65% of our nitrous oxide.

It's a little hard to take in when thinking of a small chick hatching from her fragile egg. How can an animal, so seemingly insignificant against the vastness of the earth, give off so much greenhouse gas as to change the global climate? The answer is in their sheer numbers. The United States alone slaughters more than 10 billion land animals every year, all to sustain a meat-ravenous culture that can barely conceive of a time not long ago when "a chicken in every pot" was considered a luxury. Land animals raised for food make up a staggering 20% of the entire land animal biomass of the earth. We are eating our planet to death.

What we're seeing is just the beginning, too. Meat consumption has increased five-fold in the past fifty years, and is expected to double again in the next fifty.

It sounds like a lot of bad news, but in fact it's quite the opposite. It means we have a powerful new weapon to use in addressing the most serious environmental crisis ever to face humanity. The Prius was an important step forward, but how often are people in the market for a new car? Now that we know a greener diet is even more effective than a greener car, we can make a difference at every single meal, simply by leaving the animals off of our plates. Who would have thought: what's good for our health is also good for the health of the planet!

Going veg provides more bang for your buck than driving a Prius. Plus, that bang comes a lot faster. The Prius cuts emissions of carbon dioxide, which spreads its warming effect slowly over a century. A big chunk of the problem with farmed animals, on the other hand, is methane, a gas which cycles out of the atmosphere in just a decade. That means less meat consumption quickly translates into a cooler planet.

Not just a cooler planet, also a cleaner one. Animal agriculture accounts for most of the water consumed in this country, emits two-thirds of the world's acid-rain-causing ammonia, and it the world's largest source of water pollution--killing entire river and marine ecosystems, destroying coral reefs, and of course, making people sick. Try to imagine the prodigious volumes of manure churned out by modern American farms: 5 million tons a day, more than a hundred times that of the human population, and far more than our land can possibly absorb. The acres and acres of cesspools stretching over much of our countryside, polluting the air and contaminating our water, make the Exxon Valdez oil spill look minor in comparison. All of which we can fix surprisingly easily, just by putting down our chicken wings and reaching for a veggie burger.

Doing so has never been easier. Recent years have seen an explosion of environmentally-friendly vegetarian foods. Even chains like Ruby Tuesday, Johnny Rockets, and Burger King offer delicious veggie burgers and supermarket refrigerators are lined with heart-healthy creamy soymilk and tasty veggie deli slices. Vegetarian foods have become staples at environmental gatherings, and garnered celebrity advocates like Bill Maher, Alec Baldwin, Paul McCartney, and of course Leonardo DiCaprio. Just as the Prius showed us that we each have in our hands the power to make a difference against a problem that endangers the future of humanity, going vegetarian gives us a new way to dramatically reduce our dangerous emissions that is even more effective, easier to do, more accessible to everyone and certainly goes better with french fries.

Ever-rising temperatures, melting ice caps, spreading tropical diseases, stronger hurricanes... So, what are you do doing for dinner tonight? Check out www.VegCooking.com for great ideas, free recipes, meal plans, and more! Check out the environmental section of www.GoVeg.com for a lot more information about the harmful effect of meat-eating on the environment.

The report released today by the world's leading climate scientists made no bones about it: global warming is happening in a big way and it is very likely man-made. So, if we are indeed the bulk of the problem, we ought to step up and start doing things differently. Now.

I think there is a realization that being "part of the solution" can be a whole lot simpler -and cheaper - than going out and buying a new car. We can make a huge difference in the environment by eating a plant based diet instead of an animal based one. Factory farming pollutes our air and water, reduces the rainforests, and goes a long way to create global warming. And although the vast majority of responses to the piece were positive, there were some environmentalists for whom the idea of giving up those chicken nuggets was impossible to swallow.

My favorite movie of a couple of years agao was Al Gore's An Inconvenient Truth (Al Gore for the Nobel Peace Prize!), but I have to admit that when I speak with environmentalists about the obvious waste and pollution involved in the totally unnecessary activity of meat consumption, I feel a lot like Mr. Gore trying to convince the U.S. Congress to take the issue of global warming seriously during his first term in the Congress. I thought I might discuss a few of the key concerns that were posted to the blog and that my meat-eating friends offer in defense of their continued meat consumption. So here we go:

Some were worried about thriving, physically, on a vegetarian diet.

Now this just does not make sense. Half of all Americans die of heart disease or cancer and two-thirds of us are overweight. The American Dietetic Association says that vegetarians have "lower rates of death from ischemic heart disease; ... lower blood cholesterol levels, lower blood pressure, and lower rates of hypertension, type 2 diabetes, and prostate and colon cancer." Vegetarians, on average, are about one-third as likely to be overweight as meat-eaters.

And I've just learned from the brilliant Dr. Andrew Weil that there is something called arachidonic acid, or AA, in animal flesh which causes inflammation. AA is a pro-inflammatory fatty acid. He explains that "heart disease and Alzheimer's - among many other diseases - begin as inflammatory processes. The same hormonal imbalance that increases inflammation increases cell proliferation and the risk of malignant transformation." They are finding out that inflammation is key in so many of the diseases that plague us. So when you eat meat, you ingest AA, which causes inflammation, which fires up the disease process. It doesn't matter if the chicken is free range or the beef is grass-fed because the fatty acid is natural and inherent in the meat.

As for having strength and energy on a vegetarian diet, some of the world's top athletes are vegetarian. A few examples: Carl Lewis (perhaps the greatest Olympian of all time), Robert Parish (one of the "50 Greatest Players in NBA History"), Desmond Howard (Heisman Trophy winner and Super Bowl MVP), Bill Pearl (professional bodybuilder and four-time "Mr. Universe"), Jack La Lanne (Mr. Fitness himself) and Chris Evert (tennis champion). Vegetarian athletes have the advantage of getting all the plant protein, complex carbohydrates and fiber they need without all the artery-clogging cholesterol and saturated animal fats found in meat that would slow them down. In fact, Carl Lewis says that "my best year of track competition was the first year I ate a vegan diet."

One response pointed out that the rain forest is being cut down to grow soy, not meat.

Actually, much of the rain forest is being chopped down for grazing, but also yes, the rain forest is being chopped down to grow soy--but not for human consumption. Americans and Europeans can't raise all the feed domestically that is needed to sustain their meat addictions, so agribusiness has started cutting down the rain forest. Ask Greenpeace or any other environmental group and they'll tell you that the overwhelming majority of soy (or corn or wheat, for that matter) is used to feed animals in factory farms. In fact, Greenpeace recently unveiled a massive banner over an Amazon soy field that read, "KFC-Amazon Criminal," to accentuate the point that large chicken and other meat companies like KFC are responsible for the destruction of the Amazon. It takes many pounds of soy or other plant foods to produce just 1 pound of animal flesh--so if you're worried about the rain forests being chopped down for grazing or to grow soy, your best move is to stop eating chickens, pigs, and other animals. If more people went vegetarian, we would need far less land to feed people, and we wouldn't have to destroy the few natural places that this world has left.

Some wondered about humane, organic, or kosher meat.

Sadly, most of the meat, egg, and dairy companies that pretend to be eco- or animal-friendly, with packages covered in pictures of pretty red barnyards, are basically the same massive corporately owned factory-farms but with a newly hired advertising consultant. In fact, labels like "Swine Welfare" and "UEP Certified" are simply the industry labels that attempt to hide the horrible abuse involved in these products' production. And even "organic" farms are industrializing in ways that shock the journalists who bother to investigate. Sadly, "kosher" means nothing when it comes to how animals are treated on farms, and the largest kosher slaughterhouse in North America was caught horribly abusing animals--ripping the tracheas out of live cows' throats and worse--and defending the abuse as kosher.

All that said, it's undeniable that the rare meat-eater who limits him- or herself to a bit of grass-fed cattle flesh on occasion is making a much smaller environmental impact than the vast majority of Americans. But when you consider that no reputable scientific or medical body believes that eating animals is good for us, let alone necessary, one has to wonder about environmentalists who insist on consuming products that we know to be resource-intensive and polluting (even if they're less resource intensive and polluting than some other similar options or eaten in "moderation"). It'd be like driving an SUV that gets 15 mpg rather than 10, or driving an SUV three days per week instead of seven. Sure, it might be better for the environment, but with so many more fuel-efficient ways to get from A to B, there's no need to drive any SUV at all. Eating meat--any meat--is the same thing: With so many healthy vegetarian options that are kinder and far more eco-friendly than even the "best" meat products, there's just no good justification for someone who claims to be an environmentalist--or to oppose cruelty--for doing it.

Some worry about 'preachy' or 'judgmental' or 'extreme' vegetarians.

And some consider the very choice to be a vegetarian to be extreme. Although I certainly don't like radical-in-your-face messages, the truth is that sometimes it's the only thing that seems to wrench us out of our slumber. I know it worked with me when I saw one of the slaughterhouse videos--definitely not pleasant, but it got my attention.

The very nature of progressive movements throughout history is to tell others to stop doing something harmful or degrading (e.g., using humans as slaves, sexually harassing women, forcing children to work in sweatshops, harming the environment, etc). Yes, the abolitionists, suffragists, feminists, and civil rights activists were called extreme, and similarly, some vegetarians are called extreme. But maybe it's just because vegetarianism is not yet a cultural norm. Old habits - and appetites - die hard, and there is usually a lot of resistance before things change. I'm a southern gal and I loved my chicken fried steak like no other. I didn't want to give up the joys of Sunday BBQ or chicken wings with my friends on a Friday night. I get it; I understand. But still, if we are to continue evolving - physically, emotionally, and spiritually -we really do have to look at how our dinner choices affect not only the environment, but even more importantly, the well-being (or intense suffering) of other creatures. So yes, on the one hand, the move to eating a plant based diet may look extreme because most people don't do it. But on the other hand, we can still have our BBQ (soy dogs and veggie burgers) and feel good about it.

I do feel strongly that vegetarians should not play into the self righteous stereotypes, that we should not be shrill or judgmental, of course, but that doesn't require silence; it simply requires patience and decorum.

A few people asked about meat in the developing world, or meat for Eskimos or Inuit.

If you are an Eskimo or you're living in sub-Saharan Africa and you're reading this blog, I'm not going to begrudge you your pound of flesh; it would be silly of me to do so. But if you're reading this in a developed country where almost all animals are eating animal feed rather than grazing, are factory-farmed rather than living with families or hunted, and you have abundant vegetarian options all around you, talk of people who have limited food options doesn't apply to you.

Some people worried that it's hard to be a vegetarian.

Being vegetarian isn't exactly the supreme sacrifice―surfing around the food pics on any vegetarian cooking site will show you that. Vegetarian and vegan food is everywhere (even Burger King has a veggie burger!). Most, if not all, major grocery stores carry soy milk, mock meats ("chicken" nuggets, BBQ "ribs," burgers, soy "sausage," etc.), vegan cheeses, and soy ice cream. If you can't find what you want at the store, most will order it for you. Many restaurants have veggie options a-plenty (especially Thai, Indian, Ethiopian, Mexican, and other ethnic restaurants--which are my favorite anyway). Sure, some vegetarians may prefer not to eat food that was cooked on the same grill as meat, but I'm not concerned about that (it does not cause more animals to suffer or more environmental harm). You can find great vegetarian recipes at www.VegCooking.com.

I'd also like to address the top five most common things that I hear from meat-eaters regarding their meat consumption:

Number five: 'Humans have always eaten animals--it's natural.'

First, our evolution in human morality is marked almost entirely by our attempt to move beyond the "might makes right" law of the jungle. It may indeed be "natural" for the powerful to dominate the weak--but that doesn't mean we should support it.

Second, human bodies aren't meant to eat meat. It's always seemed strange to me that we're the only species on Earth that has to cook flesh in order to eat it without getting sick. Look at our bodies: We're just not meant to eat flesh. Like all herbivores, almost all of our teeth are flat and blunt (the mouths of carnivores and omnivores are full of sharp incisors). Like all herbivores, our intestines are looooong (carnivores and omnivores have short intestines so they can get the rotting flesh they eat out quickly). We don't have sharp claws to seize and hold down prey. The list goes on. We may have had a need to eat meat thousands of years ago, in times of scarcity as hunter-gatherers, but we don't need to now, and we'll be better off if we don't. Dr William C. Roberts, M.D., editor of the American Journal of Cardiology, says, "Although we think we are one, and we act as if we are one, human beings are not natural carnivores. When we kill animals to eat them, they end up killing us, because their flesh, which contains cholesterol and saturated fat, was never intended for human beings, who are natural herbivores." Check out this essay by Dr. Milton Mills for more information on the issue of whether the human physiology is designed for meat consumption.

Most critically, the people who say this generally use it to justify buying the same old meat that comes from giant, wholly unnatural factory farms where animals are crammed into filthy sheds or cages and not allowed to do anything natural to them--at all, ever (breathe fresh air, bask in the sun, raise their young, dustbathe, form social orders, etc.). Chickens in the egg industry have half their beaks cut off, piglets in the pork industry have their tails cut off, etc. (please take 10 minutes to watch the video at www.Meat.org). This is how 99 percent of chickens and turkeys, 95 percent of pigs and eggs, and most cow flesh and dairy products end up on our plates.

If you care so much about being "natural," then think for a moment about the harm that you're doing to your natural environment by eating meat--any meat. At the end of the day, for me, we don't need to eat meat, we'll be better off without it, and it causes animals to suffer.

Number four: 'Animals are not equal to humans, so we should not be so concerned about them.'

I disagree with Princeton Professor Peter Singer on many issues, but on this one I think he gets it precisely right. Writes Dr. Singer, "[W]hen non-vegetarians say that 'human problems come first,' I cannot help wondering what exactly it is that they are doing for human beings that compels them to continue to support the wasteful, ruthless exploitation of farm animals." Which is to say: Fine, don't spend any time at all on animal issues, but please don't pay other people to abuse animals, which is what you are doing when you buy chicken, pork, or other animal products. And remember: A vegetarian diet is also the best diet for the planet, so eat as though the planet depended on it, since it just might.

Number three: 'There have been many brilliant meat-eaters, like Picasso and Mozart, so they could not have been wrong.'

I highly doubt that anyone is going to suggest that vegetarians Steve Jobs, Leonardo da Vinci, Pythagoras, Albert Einstein, Leo Tolstoy, or Mohandas Gandhi were especially brilliant because they were vegetarians, and I also don't think one can make the argument that meat-eaters attained their great heights as a result of their diet. Interestingly, studies show that vegetarians are smarter than meat-eaters, but there is probably not causality there--it's probably just that thoughtful people tend to question things more deeply, hence the decision to become vegetarian. Here's a 2006 study from the British Medical Journal about vegetarians being smarter than meat-eaters.

Number two: 'Where do you draw the line? Should we protect insects? What's the difference between killing plants and killing animals? They're all alive.'

The theologian and Narnia inventor C.S. Lewis staunchly opposed testing on animals on Christian grounds, and he pointed out to those who asked this question that the question is baseless--they already know and understand the differences between plants and animals. To whit, every reader will recoil in horror if asked to imagine lighting a cat on fire or beating a dog's head in with a baseball bat--because we know that these things cause the animals pain. But none of us feels similarly at the prospect of pulling weeds or mowing our lawn--because we know that weeds and lawns have no capacity to feel pain. Chickens, pigs, fish, and cattle all feel pain in the same way and to the same degree as any dog or cat. Just watch their faces and their body language in these undercover videos; listen to their animal versions of screaming. I assure you, grass does not suffer like these poor creatures do.

I'm not so sure about insects, though I try to give them the benefit of the doubt whenever possible. Yes, when I walk down the street, I'm sure I step on bugs. But does the fact that I can't stop all cruelty mean that I shouldn't bother to stop a lot of it? Of course not. That'd be like saying that if you drive a car, you shouldn't even bother to recycle.

And the number one justification for eating meat is: 'Meat won't kill me, and I like it.'

No question―this is the crux of it all, the only purely honest answer if you ask me. Sure enough, unless you get really bad food poisoning from your next piece of undercooked chicken or choke to death on a piece of steak, meat won't kill you right away. But chances are pretty good that eating meat could reduce your life span (and quality) in the long run. I imagine the fact that we're not designed to eat meat (as I discussed above) may explain the fact that the American Dietetic Association (the overarching group of nutrition researchers, doctors, etc.) says that vegetarians have lower rates of heart disease, cancer, diabetes, and obesity than do meat-eaters. Some argue that for every study, there's another that says the opposite, but that's simply not so in this case--there isn't a single reputable scientific or medical body that disagrees with the simple fact that vegetarians are a fraction as likely to be overweight and much less likely to suffer from heart disease and cancer. Really, even if I didn't give a hoot about animal suffering or environmental degradation, I would still be vegetarian because the diet is the best diet for my health. And as noted, eating meat does support cruelty to animals and environmental degradation, all for the sake of a palate preference (which, by the way, can be largely satisfied by the luscious faux meat options out there).

One thing about being a vegetarian that is often missed is how empowering it is. Personally, I think that integrity of action requires that among other things, we attempt to lead lives that are as compassionate and conscious as possible. What this means to me, personally, is that if there is something that I would not want to do myself, I don't feel good paying someone else to do it on my behalf. So I don't inflict suffering or kill animals myself; and I don't support the market of killing by buying these poor animals chopped up and shrink-wrapped in the grocery store either.

We are a nation of animal lovers, and we all cringe in horror when we hear about cases like a dog being burned alive or tossed into freeway traffic. But chickens and pigs and other animals also deserve our compassion. They are all smart animals who feel pain and fear, yet they are treated just horribly, and sadly, there are no laws to protect them. Don't take my word for it, watch Alec Baldwin's "Meet Your Meat" and see for yourself what goes on.

We oppose sweatshops and child labor, and we cringe at the thought of children laboring in developing countries. But American slaughterhouses are sweatshops. They employ people working illegally who can't defend themselves out of fear of being deported. Conditions in these places are so bad that the average annual turnover rate for slaughter-line workers is out of sight. Check out the Web site of this labor organization to learn about its fight against Smithfield Foods (the world's largest pork and turkey producer--it owns Butterball).

We are environmentalists, and we cringe when see a bright yellow Hummer in the grocery store parking lot. But as bad as the amount of fuel that a Hummer uses or the amount of greenhouse gasses that it emits is, if we're eating meat, we're making a conscious decision that is even more wasteful and polluting. In addition check out this E magazine article by the magazine's editor, "The Case Against Meat," or this Grist.com article, "How Poultry Producers Are Ravaging the Rural South," as just a few examples.

Americans and Europeans eat meat because we want to, not because we have to. And we do it at the expense of animals, people, and the environment.

This may be inconvenient, but I am convinced that it's the truth.

If you have read this far, you know that a plant-based diet is a good choice for the planet, your health, and animals. Of course, there are other things we should be doing--from cutting down on our consumption to working for governmental change to buying organic and on and on--but where diet is concerned, a vegetarian diet is the hands-down best choice for those of us who care about animals and the environment.

I heard from a lot of people who wanted help in making the transition to a vegetarian (or mostly vegetarian) diet. Let's face it: If you've been eating meat all your life, this sort of a change can be daunting even just to think about, let alone act on. Happily, it's easier than ever today to make the transition from meat-eater to vegetarian, and the following suggestions should help even the most die-hard carnivores make the switch.

If you're not ready to give up meat completely, start by eating meatless meals one or two days a week. The Johns Hopkins School of Public Health, Columbia University's School of Public Health, and other public health schools have designed a "Meatless Monday" campaign to help Americans avoid our four top killers--heart disease, stroke, diabetes, and cancer--by eating meat-free at least every Monday. The "Meatless Monday" program provides recipes, meal plans, nutritional guidelines, cooking tips, and more.

My only problem with the campaign is that some of the recipes feature fish, and fish are definitely not vegetables. If you're eating fish, you're eating meat, and the recent studies on fish are even scarier than the studies on beef or any other food. The three-part front page series in the Chicago Tribune about brain damage and other health problems caused by mercury, PCBs, and the other toxins found in fish and the front page piece in the Wall Street Journal about the teen whose fish consumption put him in remedial classes should be enough to turn anyone off fish consumption. For omega-3 fatty acids, go with flax seeds, walnuts, and leafy greens.

Second: Give Up the Little Animals First

Although many people tend to stop eating red meat before they give up chicken, turkey, or fish, from a humane standpoint, this is backwards. Birds are arguably the most abused animals on the planet, and birds and fish yield less flesh than cows or pigs, so farmers and fishers kill more of them to satisfy America's meat habit. If you choose to give up meat in stages, stop eating chickens and turkeys first, then fish, and then pigs and cows. Some will suggest that cattle are the worst for the environment, but that seems like hair-splitting to me. As I discussed in my previous post, the Amazon rain forest is being cut down to grow soybeans to feed chickens; it's chicken and pig farms that are poisoning the Atlantic Ocean, and vastly more energy is required if we eat the chickens who are fed grain rather than eating that grain directly.

Third: If You Can't Give Up One Particular Animal Product, Give Up All the Other Ones

One friend told me that he just loves burgers too much to give them up; I suggested that he give up all animal products except burgers. Some of my friends can't give up ice cream or cream in their coffee or whatever―so give up everything but that. That's a huge step forward, and I suspect that after eating mostly vegetarian for awhile, you'll decide that those burgers or that ice cream aren't so tasty anymore. And you'll probably find that you enjoy the faux meats and dairy-free options just as much.

Fourth: Examine Your Diet, and Substitute

Take a look at the meals that you and your family already enjoy, and you'll probably notice that many of them can be made without any meat or with mock meats (which are great transition foods) instead of animal flesh. For example, instead of spaghetti and meat sauce, make spaghetti and marinara sauce, or instead of beef burritos, try tasty bean burritos. Replace ground beef with the vegetarian variety made by Boca or Morningstar Farms, which can be found in just about any grocery store. Or try Morningstar Farms' faux chicken strips and steak strips and Boca's Chik'n Patties. If you need help putting together a shopping list, check out the product reviews at VegCooking.com before you head out to the store.

Mock meats, nondairy cheeses and milks, and other vegetarian foods are sold in most major supermarkets these days, and health food stores offer even more. Silk soy milk is probably one of the most recognizable vegan products on the market--you can even order it in your latte at Starbucks. And if you like to bake, look for egg replacer, a powdered mix that can be used instead of eggs in cakes and other baked goods, at the local health food store (or just use applesauce). But don't forget to eat your vegetables--as well as plenty of whole grains, fresh fruits, and legumes--before filling up on cake and coffee!

After a few meatless meals, you'll likely realize that you don't miss meat and are ready to go meatless for good. But don't beat yourself up if you slip up every now and again--before long eating vegetarian will come as naturally as breathing.

I know that some readers who are already vegetarian may take issue with the idea of relying on faux meats (I can predict all the raw food comments, the macrobiotic comments, and so on), but mock meats and soy milk are superb transition foods. Certainly going with real foods, as Michael Pollan calls them--things that your grandmother would recognize--is a great idea, but don't worry about it if you find that mock meats make the switch easier for you. Animals are going to be happier either way.

Fifth: Eating Out

If you're eating out, there are countless restaurants that cater to vegetarians and vegans. VegCooking.com features regional vegetarian restaurants, restaurant chains that offer vegetarian options, and links to other Web sites that list vegetarian-friendly eateries. Ethnic restaurants, especially Thai, Indian, Ethiopian, Chinese, and Mexican restaurants, are always a good choice, as they offer a variety of vegetarian and vegan options. If you're still looking for a burger and fries, many restaurants, including Johnny Rockets, Denny's, and Ruby Tuesday's, serve veggie burgers. Just don't drive yourself--and your dining companions--crazy worrying that your veggie burger was prepared on the same surface as the hamburgers. It might be a bit aesthetically troublesome, but it won't harm animals (or the planet) if your food is cooked on the same grill as meat. Unless you absolutely can't stomach it, let it pass.

Sixth: Don't Sweat the Small Stuff

Vegans and vegan wannabes, I believe that when you're eating out, you also shouldn't be too concerned about ingredients that make up less than 2 percent of your meal. You'll obviously want to avoid dishes served with meat, cheese, or eggs, but it doesn't really matter if there's a modicum of butter or whey or other animal product in the bun that your veggie burger is served on. You won't stop animal suffering by avoiding such minuscule amounts of animal ingredients. But you may give your nonvegan friends--not to mention the restaurant wait staff--the idea that vegans are difficult to please. The goal is to show others how easy it is to eat in an animal-friendly manner and that restaurants can satisfy vegan customers without having to do cartwheels.

I know, again, that some will post their protest, and I understand the desire to eliminate every last bit of animal ingredients from one's diet, but let's face it: Even vegan foods cause some animals to be tilled up in processing. (Note: Since more than 70 percent of all grain, soybeans, and other crops are fed to farmed animals, not to humans, there is a lot more tiller death in chicken, turkey, pork, and beef than in plant foods, but the point should still give vegetarians a bit of humility.) Vegetarianism is not a personal purity test--our positive and reasonable influence on others is just as important as our own commitment to a conscious and compassionate diet.

Conclusion

When you consider your choices--heart disease, colon cancer, plus-size pants, melting ice caps, gale force storms, and animal suffering vs. good health, energy, a trim physique, a livable planet, compassion, and tasty, diverse foods--it's clear that going vegetarian is an excellent choice as we move toward living a more conscious life.