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Eat Vegan on $4 a Day: A Game Plan for the Budget-Conscious Cook (Anglais) Broché – 19 juillet 2011


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Book by Ellen Jaffe Jones


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Amazon.com: 139 commentaires
446 internautes sur 460 ont trouvé ce commentaire utile 
Good and Bad 9 septembre 2011
Par Kelly - Publié sur Amazon.com
Format: Broché Achat vérifié
There were things I really liked about this book and things I didn't like about it. I am a vegetarian who is striving to move to a totally vegan diet and I really liked the premise of this book. I thought it would really help me make the transition and do it inexpensively.

In a way, it did help me. The first 29 pages of the book are very helpful - packed with info on shopping inexpensively for vegan food. The rest of the book contains a 7 day menu [3 meals per day] and recipes. The author is clear and concise without being preachy. I found her writing easy & enjoyable to read.

But, in another way, I felt kind of ripped off. The first 29 pages were full of info and were great reading, but they weren't worth the price of the book by a long shot. The recipes were OK - some of them are extremely simplistic [like the one for oatmeal: water, oats, salt. Put it in a pot and cook it]. I did not find many recipes that I found appealing - in fact, I doubt I'll try any recipes in the book [other than oatmeal, which I already eat on a regular basis....]. So, it was kind of frustrating - it took me less than 45 minutes [literally] to read this entire book [it is a slim volume, even padded with simple recipes]. I really did not feel I got my money's worth out of the book - I could have done better spending one hour on the internet googling vegan meals and tips.

I also felt that the claim that you can eat vegan for $4 a day was a bit exaggerated. For one thing, the portion sizes she gives are extremely small - for example, on day one you are supposed to eat half a cup of oatmeal for breakfast [and that is it.] For most people, one half a cup of plain oatmeal would not be enough to get them through till lunch. Can you imagine a 180 lb guy trying to get by on that? I can't. The lunches and dinners seemed very slim on serving size too - I think most people would probably end up having to increase what she counts as a full meal just to get enough calories. She does not include calorie counts in her menu plan, but looking at them, I'd guess the menu plans have 1,000-1,200 calories planned per day, which isn't enough for most healthy, active adults. [that is "famine level" caloric intake according to the World Health Organization].

I also felt the prices she said she was getting on the items she includes were awfully low - I am a long time frugal shopper and I have never seen prices as low as the ones she was quoting on some of the products she recommends. I'm a bit skeptical that anyone could really eat what she's recommending for $4 a day. [She also assumes a well stocked pantry in that calculation - such as spices on hand that aren't counted in the cost].

Now, that said, I DO believe that eating the way she recommends is FAR less expensive than eating the average American diet, even if she has exaggerated the inexpensiveness of it. This is still a far superior way of eating - both health wise and financially.

So, I truly felt conflicted by this book - 29 pages of good info and some recipes that were somewhat helpful, but not worth the price of an entire book IMO. I wish there had been MORE to this.

In summary, this book was helpful, but it could have been so much more helpful!
87 internautes sur 95 ont trouvé ce commentaire utile 
A Wonderful, Informative Sharing of Creativity and Wisdom! 18 juin 2011
Par sleebick - Publié sur Amazon.com
Format: Broché Achat vérifié
After recently reading The China Study and seeing the documentary Forks Over Knives, I was pleasantly surprised to hear that there was a cookbook that is based on a plant-based diet. Not only does it contain recipes to create wonderfully delicious and nutritious meals, it shows us how to do this on a very modest budget! Also, many of the recipes have only a few ingredients - these are actually doable (unlike some of the recipes I have seen where the mountain of ingredients is so extensive it turns me off before I could even think about attempting to prepare it). She also includes a very nice table indicating the grain:water ratio in cooking different types of grains. Now I don't have to go to the internet everytime to find out what the ratio is for preparing couscous, quinoa, bulgar . . . so on and so forth. Information to save our health and our money at the same time - sounds like a WIN/WIN in my book! Thanks Ellen for sharing your creativity and wisdom.
77 internautes sur 86 ont trouvé ce commentaire utile 
Complete calorie counts plus protein/fat/carb percentages for 7 day plan... 28 octobre 2011
Par Kelly T. - Publié sur Amazon.com
Format: Broché
I really wanted to love this book. The author has great credentials, both as an investigative reporter and in the financial world. Plus she is a personal trainer and nutrition educator. It has some amazing recipes (the sweet potato muffins are worth the price of the book). However, my big problem came yesterday when I dove deeper into the actual meal plans and figured out the calorie content and protein/fat/carb percentages. I am on a weight loss journey and these numbers are important to me.

Here is what I did so anyone can replicate it...

I used an online program for the calorie counts (dotFit, but any program should work) and broke down each recipe to its components. (Since they are all whole foods, this is actually pretty easy, although time-consuming). I then divided each recipe by how many servings it was supposed to make. I wrote down calories, protein grams, fat grams, carbohydrate grams, and fiber grams. I then multiplied each of the macronutrient grams by their calorie equivalent (protein has 4 calories, fat has 9 calories, and carbs have 4 calories). I rounded like this: 2.25 down to 2, 2.5 stayed at 2.5, and 2.75 rounded up to 3. After I added up the calories for the day, I divided the calories for each macronutrient by the total calories to get the percentages. The daily total calories from the recipes slightly varies from the total calories when you add up the macronutrient equivalents, so I only divided by the macronutrient equivalents to be more accurate.

Here are the figures:

Day 1: Total calories=1118
Breakfast: 152
Lunch: 312
Dinner: 314
Dessert/Snack: 340
Total protein=46g
Total fat=15g
Total carb=209.5g
Total fiber=35.5g
Protein=16%; Fat=12%; Carb=72%

Day 2: Total calories=1295
Breakfast: 266
Lunch: 328
Dinner: 348
Dessert/Snack: 353
Total protein=53.5g
Total fat=19g
Total carb=237.5g
Total fiber=46.5g
Protein=16%; Fat=13%; Carb=71%

Day 3: Total calories=1054
Breakfast: 168
Lunch: 244
Dinner: 519
Dessert/Snack: 123
Total protein=40g
Total fat=24.5g
Total carb=173g
Total fiber=35g
Protein=15%; Fat=20%; Carb=65%

Day 4: Total calories=995
Breakfast: 418
Lunch: 276
Dinner: 229
Dessert/Snack: 72
Total protein=42g
Total fat=40g
Total carb=129g
Total fiber=28g
Protein=16%; Fat=35%; Carb=49%

Day 5: Total calories=992
Breakfast: 256
Lunch: 238
Dinner: 185
Dessert/Snack: 313
Total protein=34g
Total fat=32.5g
Total carb=143.5g
Total fiber=31g
Protein=14%; Fat=29%; Carb=57%

Day 6: Total calories=824
Breakfast: 189
Lunch: 296
Dinner: 298
Dessert/Snack: 41
Total protein=34g
Total fat=9.5g
Total carb=163g
Total fiber=36g
Protein=15%; Fat=10%; Carb=75%

Day 7: Total calories=1041
Breakfast: 269
Lunch: 464
Dinner: 124
Dessert/Snack: 184
Total protein=37g
Total fat=20g
Total carb=200g
Total fiber=36g
Protein=13%; Fat=16%; Carb=71%

Now you can see the problem...a person CANNOT "eat vegan on $4 per day" when you are given under 1000 calories...

Again, I SO wanted to love this book. I even paid full price for it at our natural foods store instead of getting it cheaper through Amazon. I gave it three stars for the nutritional info, the recipes, and the concept. I only wish the author had taken the time to figure out menus with proper calorie counts. If that meant changing the title of the book, then so be it.
33 internautes sur 36 ont trouvé ce commentaire utile 
Here is "Healthy Lifestyle Nutrition & Education" on the Cheap! 1 août 2011
Par William J. Kleinbauer - Publié sur Amazon.com
Format: Broché
I was writing a "Thank You" e-mail to Ellen and stopped to look here. The ten other 5-star reviewers, so far, have guided you correctly. What can I add?

I have been a "Healthy Lifestyle Advocate" for the last nine years after my family of four participated in Dr. John McDougall's "Total Health Solution" ten-day clinic.

For the last four years I have communicated frequently with Ellen as a fellow volunteer "PCRM Heart Health Speaker". She is also a PCRM Cancer Project Educator and Chef.) Her just-published book is all that you need to quickly and cheaply put into practice what the many "Healthy Lifestyle Educators" practice and teach. Besides lower food costs, your medical costs will be much less

-- Examples: type-two diabetics and high blood pressure patients usually can reverse their food-caused maladies and get off of medications that only treat symptoms.

For best health, you need optimal human nutrition and good exercise. We all have to eat, and lucky for us, 80% of the health and long life benefits come from good foods and only 20% comes from better exercise. So first and foremost, learn much better eating from Ellen.

You don't need to become the high-level running athlete that she is, but do increase your strength and aerobic efforts.

Making changes in life is difficult. Eating out is a big habit. It would be so great if someone else in the family would take the recipes in this book and run with them for the whole family! Don't expect that - get started yourself and make it exciting, fun, MONEY-SAVING, and so much easier using these recipes.
22 internautes sur 23 ont trouvé ce commentaire utile 
Eat like a Queen/King on $4 a day 14 juillet 2011
Par CKim - Publié sur Amazon.com
Format: Broché Achat vérifié
As we reach a tipping point in our food choices, Ellen's book is the perfect guide for plant based meals. The recipes are simple enough for beginners but also provide budget friendly inspiration for lifelong veg*ns. Whether you're making dinner for the family or throwing a cocktail party you'll find a variety of recipes that are big on taste! I'm making the carrot cake today, YUM!
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