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136, High Level Road, Maharagama'

Sri Lanka Vegetarian

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N'lirhrncla Pairharvadana

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Srvanandtni Duraiswamv tTel:588891 t

Dhiunadasa Wiiemanne iTel: 8-i1139t

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Abevgunarvardana

Sarnan ChandLa Ranasinghe

Anura De Srlva

05

Famous Vegetarians - l

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CH4iHIiTiilffiffi
The Martina Nawatilova story is the stufr of
Hollyrood movies. A poor girl from a tiny
rillage outside Prague, she began her career
playng against a wall with her grandmother's
old racket. Coached by her father, who spotted
her early promise, she was the Czechoslovak
women's champion at 15 and a year later she
had joined the international tennis circuit.

Arguably the greatest woman athlete of all

time, Martina is the legendary holder of 166
titles - no other player has come close to
beating her record. She has won Wimbledon
nine times and is the only player to have
received a standing ovation from the crowd.

Talking on the eve of the thrilling Wimbledon

final with eventual winner Conchita Martinez,

she said: "Being vegetarian has made me

at

peace with myself. My whole

approach to life has changed. Now I feel good
about what I'm eating".

more

Just three years ago, Martina .. happily

an offer to go pheasant shooting.

accepted

With characteristic honesty Martina makes no

to eat meat

programmed

as

'natural'

choice.
/

That goes for top athletes too. But Martina's

answer to the idea that attrletes need meat for
performance is to refer to Carl Lewis. " A
couple of years ago, I read that he'd become
vegetarian. When people tell me ttrat I need
meat to be fast I say, "Carl Lewis looks pretty
quick to me".
Besides, neither the coach nor trainer noticed

any falling off

in her

performance. Martina

has no doubt vegetarianism actually improved

it. "I found my .recovery after matches was

much faster.

I'd

was more flexible.

it years ago... I

I only

wish

don't take food

supplements. I don't need to. A balanced diet
gives you all the vitamins...and minerals you
done

need"-

Reading

up on nutrition helped

Martina

achieve that healthy balance, but she's a great

believer in responding to her body's individual
needs.

"There's the temptation for new vegetarians to

go to extremes. But they can miss out on

excuses.

essential protein and vitamins and feel

dreadful. So it is vital to know what you are

"I've always believed you shouldn't eat things

you are not prepared to kill ... If more people
had to kill their food, they'd be put off from

doing if this is going to b the way you eat the

ever eating meat".

The second year I went pheasant shooting, it

really bothered me. I'd been thinking of the
health aspects of not eating meat, but it was
more than that. I was beginning to consider
the philosophical issues. It surprised me - that
change in my attitude. I realised that I could
never kill my food again and that I would

rest of your

life."

"As an athlete I've obviously had to respect

my body. I've been listening to it for 20 years
and am very much in tune with its needs, But
every one is different. What works for one
person doesn't necessarily suit another. You
have to take note ofwhat your body says and
respond to it."

never go back to eating meat".

Unfortunately the world of catering still needs

to brush up its listening skills when it comes
to providing meat-and-fish,free meals. "Over

"My mother said my

the years restaurants have got htter

vegetarianism would

never last and for the first month it was, "My

God, what do I eat?" Now, the variety of my
food has never been greater. I began to realise
how much meat+ating has to do with being

at

catering for vegetarians. They don't look at

you with that funny expression, but you can

never be really sure what you are eating unless
you've cooked it yourself."

Over to p.06

Mituru Lova, January 1998

06

dedicated supporter of numerous

charities for under-privileged and abused
children, Martina often comperes fundraising charity matches with former
Wimbledon rival Chris Evert. "ln the past
I've lent my lulme and contributed
financially to PETA (People for the Ethical
Treatnent of Animals). In future I want to
get more actively involved... "

As a

ln fact she's

happy her retirement from

will allow her more time
to promote animal rights. " I've had a
longer run than I ever expected and I'm
very gratefirl. Now I want to do other
things. At first I didn't talk about my
beliefs, but lately. I've become more
willing".
competitive tennis

'.Not eating meat has brought me so many

good effects. Immediately rny

skin

improved. My period is much easier and I

no longer get cramps... Vegetarianism has

brought me into balance physically and

mentally." .

And she believes that it is an on-going

process. "There are degrees to horv \t'e
become vegetarian and how we go about it
I haven't bought any leather articles for a
very long time... Obviously I gave up furs
many years ago... My ideal is to be able

to avoid all animal products, in food

as

well as clothing."
(,4bidged and edited from an article by Roz
d'Ombraine Hewitt in Vegetaian Living, October
t

organised vegetanan movement. Then, why

are tlere so many vegetarians in Taiwan?
It is mostly due to religion. Both Buddhism
and Taoism, the two main religions of the

island, advocate strict vegetarianism. Of

the two, Buddhism has many more
followers than the other.

Mahayana Buddhist monks and nuns rn

China have been strict vegetarians since
ancient times. They practice vegetarianism
on account of the principle of ccmpassion.
According to them, all beings are equal in
ultimate nature; all have the potentiality to
enlightenment. Human beings. though
superior in evolution, do not have the right
to harm other berngs, let alone taking away
their lives. They rnust live in harmony with
all the other beings and with Nature.
Killrng is the worst karma we can commit

When animals are killed

for

human

satisfaction, they die in great pain and with

hatred in their hearts. Such hatred will turn
into a harmful energy in the universe.

Compassion and the wish to maintain a

good relationship with all other beings are
two basic reasons for the vegetarianism of
the Chinese monks.

Buddhist monks

not only

Practice

vegetariarusm, they also advise their lay

followers to practice it. When you become
a Buddhist, the monks insist that at least
for breakfast you must take only vegetarian

food. And for at least tw'o days of the

month you must practice vegetananism,
namely the first day and the full-moon day'

ee4)

Among the five precepts. non-killing is the

one that is emphasised the most' And
practising vegetarianism is the best way to
carry out tlus precept.. Many who become

(By Wang Chien Chi-h, M. A')

More than two million Taiwanese or about
thirteen to fifteen percent of the population,

iue vegetarians. But in the history of

Taiwan there has hardlY been any

Buddhists gradually become full-time

vegetarians and also influence their
families in this direction. ln my own
farnily, my mother became a Buddhist rn
1984 and in the following year she became
a vegetarian and all members of the family
followed her example. Thus the Buddhist
influence explains why there are so nurny
vegetarian families in Taiwan.

Over to p.09
Miruru Lova, January 1998

(,

07

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vegetarianism on account

being a vegetarian is to carry out Buddhist

ideas such as compassion and benevolence.

the principle of heatrthier nourishment have

combined to attract more and more people
the Buddhist
vegetarianism.
influence provides the stronger motivation.
In every Buddhist temple, books about
vegetarianistrfl are wailable to be given to
visitors "far free.
every Buddhist

lt must be said that the Buddhist clergy in

Taiwan do not set out to play a separate
role as advocates of vegetarianism. From
their point of view, they are just practising
non-killing and since it is a good deed they
also encourage other people to practice it.
But in the end it turns out to be such an

ln recent years some people have tumed to

of health reasons
too. The religious idea of non-killing and

to

But

In

sermon, vegetarianism is included as an

important topic. And almost

all

the

vegetarian restaurants are run by devout

followers of Buddhism.

In

Taiwan therefore Buddhism and

vegetarianism are inseparable. To
practice vegetarianism is the first step to
practice Buddhism. The purpose of

important influence for the whole of

society. To have a kinder and more
peaceful world is one important message
ttrat we can get from Buddhist texts and
practising vegetarianism brings us closer to
this ideal.
(Mr l4tang of Taipeh, Taivan is presently
studying at the Post Grsduate Institute of

Pali and Buddhist Studies of

Kelaniya

University).

_f

Adding ruuung or very brisk walking to a low-fat diet helps reduce cholesterol levels even
further, U S researchers recently reported. A report in the American Journal of Clinical
Nutrition'found that vegetarians, who alread-v have lorver cholesterol levels, could improve
them further if they ran. Vegetarians rvho ran for exercise had lower levels of LDL or 'bad'
cholesterol and higher levels of HDL. the so-called 'good' cholesterol that carries fat away
from the arteries, Paul Williams of the Larvrence Berkeley National Laboratory rn Berkeley,
California, found.
Thus, by vigorous exercise, vegetanans can avoid having low HDL choiesterol, while retaining
the other health benefits of their diet. Williams said in a statement.
The volunteers for this study were recruited at races and through runners' magazines. They
included vegetarians rvho eat no meat, fish or poultry, vegans who avoid all animal products
including dairy and eggs, and omnivores rvho ate all kinds of food.
in the Daily |rlews of Nov 12, 1997)
(From a Reuter report datelined lltashington which

"How healthy o particular vegetartan diet is, depends largely on its

variety. No single food is vital for good health... Meat for exomple can be
replaced by ,. nuts, cereals or pulses. A vegetarian who is imaginative
with his or her diet should not lack any essential natrients and may
' have a more healthful diet than people who eat meat. "
The American Medical Association Family Medical Guide by Jeffrey R. M. Kng,
MD and Asher J. Finkel, MD (Revised and updated edition), Random House, New
York, 1987, p.27

Mituru Lova, January 1998

09

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12

ln recent years, the meatless way of life has

surged in popularity, largely because
increasing evidence indicates that a
sensible v'egetarian diet is better for you
than a meat-healy one. Consider three
potential reasons for switching to a menu

whole cup of cooked porridge. And for

the calorific value of a six-ounce steak, a
vegetarian could eat almost a pound of
cooked noodles. Not suqprisurgly, most
people lose weight when they start a
vegetanan diet.

that emphasises vegetable foods.

3. To
1. To protect your heart. A comparative
study of diet and heart disease in seven
countries showed that the death rate from
coronary heart disease was highest in
countries where the most animal products,
including dairy foods, were consumed. The
Finns, who consumed the most, had the
highest death rate from heart disease.
Americans were next (except for Seventhday Adventists, most of whom eat no meat
or poultry: they' have only half the amount
of heart disease that other Amencans
have)

reduce the risk ofcancer. Research

over the past decades suggests that the

sErme kind

protein had higher levels of cholesterol in

their blood than those fed a diet containing
primarily vegetable protein. While further

studies

are

needed, recent research

of fibres found

indicates that certain types

in plant foods can actually help to lower

blood cholesterol.

and

cholesterol diet that may set the stage for

heart disease may also contribute to the
growth of cancers of the colon, breast and
uterus. Among Seventhday Adventists and
.the Japanese, these cancers are relatively
uncommon, but they are leading types of
cancer among people who eat a lot of meat.

in

large accumulations of
natural cancer-promoting chemicals in the
gut.

The relatively low fibre content of such

diets may also result in slow-moving
bowels and prolonged contact of the
cancer-promoting chemicals with body
tissues. Finally, the growth of breast and
uterine cancers can be stimulated by
oestrogen hormones, and diets high in fat
and cholesterol tend to produce oestrogenhke hormones in the gut and in body'' fat.

2. To control your weight. ln view of

today's obsession u.ith slimness. it is
surprising that more people have not
switched to a vegetarian diet.

of

A test group

116 vegetarians weighed on average

a half stones less than a

almost two and

comparable meat-eating group.

Why should this be so? Because a

vegetarian. diet is bulky and filling, it is
difficult - unless you gorge on cakes and
- to consume as many calories in a
day as the typical meat- and-potatoes man.
The calories in just two thick slices of
bacon, for example, far exceed those in a
cheese

\r

There are several possible explanations for

thrs relationship. With cancer of the colon,
diets rich in saturated fats and cholesterol

may result

Scientists at the University of Milan found

in one study that, on diets equally low in
fat and cholesterol, persons eating animal

of high animal-fat

variety

of

vegetable foods- brussels

sprouts, cauUflower. tumrps. cabbage and
spinach - can stimulate the production of
anti-cancer enzymes in the body. In a study
at the State University of New York at
Buffalo, Prof. Saxon Graham found that
people who regularly consumed large
amounts of vegetables in the cabbage
family had lower than expected rates of
cancer in the colon and rectum. A chemical
u: these vegetables is known to block the

action

of

certain

cancer-causing

substances.

Over to p. 15

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15
But wait a minute! Weren't we designed to

be meat+aters? And don't we

require

animal protein for strength and energy?

The answer to both questions

resounding

Strict vegetarians, who eat no animal foods

is a

6'no" Although we

As a vegetarian you must also meet

your vitamin and mineral requirements.

are

historically omnivorous (both plant- and

meat- eating), our anatomical equipment teeth, jaws. digestive system - favours a
diet that ernphasises plant foods.

As for energv, a host of studies have shown

that it is not protein but carbohydrates,

mostly from vegetables. grains, legumes
and fruit, that fuel our muscles. The
traditional training meal of a thick steak is
counter-productive. A plate of rice would

like milk etc., get inadequate amounts of

vitamin Bl2, unless they take a vitamin
Bl2 supplement. But even if you eat milkas well as plant- products, you should eat a

variety of vegetable foods, surce different

kinds provide different essential nutrients.
If you choose your foods properly, you
will not have to take any vitamin or
mineral supplements.

to be a good vegetarian.
You don't need a lot of time, detailed
easy

knowledge of nutrition, or elaborate charts

and formulas. But there are

several

imporlant fdcts you should knorv:

Most animal proteins are "complete".

rnost vegetable proteins are

"incomplete". Since vour body, requires
complete proteins to function properlv.
you must combine vegetable proteins in
a way that makes them complete.

. Two or more incomplete vegetable

proteins can be combined in a meal to
form complete protein or small arnounts
of complete animal protein can be used
to supplement an incomplete one. Here
are 3 simple ways to do it:
Combine
Iegumes (peas, beans. especially sova.

(l)

peanuts. lentils) with grains (barley.

wheat, rice etc.). (2) Combrne legumes
with nuts and seeds. (3) Combine dairy
products with any vegetable protein.

of the
following food groups, in addrtion to
dairv products:

be far better.

It really is

Select your daily menu from each

(l)

Legumes. nuts and seeds - two or more

servings.

(2) Whole -grain cereals and breads - three

or more servings.
(3) Vegetables and fruits- one or more
serv'ings of the follorving: citrus fruit.
potato, kinds of melon, tomato.
cabbage, stra\yberries. spinach

or more sewings of dark green

and deep yeilorv vegetables and fruits

(4) Two

(5) Fats (vegetable oil, especially soya oil.

or margarine) - about one or two table
spoons.

If you are pregnant or nursing a baby,

your requirements for protein, vitamins and
minerals increase significantly. Consult a
doctor or dietician.

We would all be better off if we

stopped thinking of vegetables and
grains merely as side dishes to
embellish a chunk of meat. Meals

on

vegetables can provide

sound nutrition for evera one.

based

If the protein you eat is to be used to meet

your protein requirement, your diet must
contain enough calories to support your
ideal weight. Otherwise, the body will use
the protein for fuel and there won't
be enough for growttr and rebuilding your
body tissues.

(Adapted from an article in the Reader's

Digest by Jane Brody , author ofJane Brody's
Nutrition Book)

16

SRI LANKA VEGETARIAN SOCIETY

The SLVS was founded in November 1982 by Dr E.W. Adikaram who was an outstanding thinker apcl
hunlanitarian that Sri Larrka produced in recent times. We retain the same nariie as a mark of gratitude to hr,. At
the same time. in our activities we will be gutded bv our perception of what is best to be done in the socitrl
colltext in which we live at the present ttme. We hope that this will enable the Societv to be a vilrra*t and
lorrr rrJ-look i ng trrganisalion.
\Ve are appalled by the crr ,-'lty and inhumanitv that are fast taking root in our societ),. We value iil'e rn all
its iotins and realise the tremendous soci::tal, ethical. and ecclogical harm that has resulted fronr barbar.irics in
the rtew ways (lf iiving that deny this value. We rvish to do all that is ri'ithtn our capacitv to tur:r.i this ticle.
N'{ankilrd's dcep-seated moral and religious irnpulses have been cruellv frustrated b},the:taiLtre ol tlre sot.ierl in
u'hich we are corrrpelled to live. Hence there is r1o\! rn Llrsent need for a \\i-1\ of life that satisiics oLlr cthical.
sprritr-ral. aestheric ltnd enl'ironmental values. We feel that vegetariuni:nt i..L precticai response tlr;rt si-eativ

fLtiiijs this conte mpori.rrv need.

i-)r-il ntairt airn is to rcs,.tscitate the fast disappearing values o1'hurnanism and kin'llin.-rr. nlr-)rit frlrticular.ll,
Itlrlolrg oiir e:hiltli'en al.id r ortng people. through the prornotion of vegetarianisn-r and tite di.:e irrinuttitit oj inforir::iiir--n ahottt isrtter relatecl to health, anirnal rights, the need to Dreserve bio-diieisitr. rite cni,:ities ol kiliing
:rnd its cii'ects (ln cur. or,r'n inner character.

\\'t

also u'ish to proinote solidarity arnong vegetarians and clcate lacilities for thent rihrch:1ri \.\erclr lackins
in i,i,tr socicl,v. \Vc alc not t'rnly for animal rights but also tnost ernphaticaliy for reretiirian:'rigitt..

c-iuilreri 6ilfu60dfrn "flr6 eirir" Lrrit

l-x,ori) ertp d6do6 tffirlXi rllrf,inirn.qotorpl.
eilgI6 S &l ampn*ngir o-L.6rhmr flflnr,

gtt,
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au;'a),1':;)

6 e"at E6@t"enat6 a@6a

aOpaOoi S Co6) 6,6@t"atan6

6alg a*ot@a 88ol ganfla 8.

of Sri Lanka Vegetarian Society

Published b), the Sri Lanka Vegetarian Bhikkhu Orgctiisation on behalf