Vegetarian Lifestyle - Is It Right For You?

Vegetarian Lifestyle - Is It Right For You?

There are many reasons that people decide vegetarianism is the best lifestyle choice for them. Some people do not eat meat because of religious or spiritual reasons, others choose vegetarianism as a means of supporting the environment and still others adopt vegetarianism for health related concerns. If you are reading this, you probably want to learn more about vegetarianism for its health benefits. Read on!

What Is Vegetarianism
Vegetarians fall into many different categories. Some abstain from all meat, fish and poultry products. Others, called Vegans, abstain from eating any food that comes from animal products. This may include eggs, cheese, yogurt or milk for example. A vegan diet is a bit more challenging to follow than a vegetarian one, and may require extra effort to get the right mix of nutrients to support the body. For purposes of this article we will focus chiefly on traditional vegetarianism.

Here is a break down of the primary types of vegetarian lifestyles you can adopt:

Vegan – Vegans consume no animal products. This means no dairy, eggs or other products gained from animals (like honey).

Lacto Ovo – This type of vegetarian is the most widely adopted lifestyle. Lacto ovo vegetarians eat eggs and dairy products but do not eat meat from animals like beef, poultry or fish. You can further divide this category into ovo vegetarians, who eat eggs but not dairy products, and lacto vegetarians, who eat dairy products but not eggs.

Raw Vegetarianism – Raw vegetarians eat only raw food. This consists mainly of raw vegetables, seeds, nuts and fruit.

There are even some vegetarians that eat only fruit and vegetables that fall from plants, like tomatoes and cucumbers. This rare form of vegetarianism, called fruitarianism, is the most extreme and least common.

If you plan to adopt a vegetarian lifestyle, you have to make sure you eat a good combination of healthy foods. These foods include:

    * Vegetables
    * Leafy Greens
    * Whole grains
    * Seeds
    * Nuts
    * Legumes
    * Fruits

Key Nutrition for Vegetarians
There are many benefits to a vegetarian lifestyle. Most vegetarians enjoy a low fat high fiber diet. It is important if you are considering a vegetarian lifestyle however that you consume enough protein and calories. There are multiple protein sources in a vegetarian diet. Many of these come from natural or meat substitute products. Some common protein sources in a vegetarian diet include:

    * Lentils
    * Tofu
    * Tempeh
    * Nuts and Seeds
    * Dairy products

Other nutrients important to a vegetarian diet include iron and calcium. You can easily consume the iron you need from animal products. Thus if you decide to elect a vegetarian diet you will need to make sure you get enough iron. Acceptable sources of iron include dark green leafy vegetables like spinach, prune juice, certain beans and even blackstrap moles. You can also cook your meals in a cast iron skillet, which will add iron to your diet. Most people associate calcium intake with dairy products. Fortunately there are many other sources of calcium in the diet including broccoli, kale and other dark green leafy vegetables. Some meat alternatives and tofu have added calcium. You can also by soy milk that is fortified, thus contains high levels of calcium.

B12 is another important nutrient often lacking in vegetarian diets. Much of the B12 we eat comes from animal products including eggs. You can however get ample B12 by eating fortified food products. In some cases, especially if you opt for a vegan lifestyle, you might consider supplementation with vitamin B12 or a B complex product.

Can Vegetarianism Improve Weight Loss
A vegetarian lifestyle can promote weight loss. Keep in mind that weight gain occurs when the calories you eat exceeds the number of calories you burn in a day. This can happen with a vegetarian diet or a traditional one. That said, vegetarian diets typically include lots of fiber and low calorie but nutritious food selections.

As with any diet there are certain steps you can take to promote weight loss. These include:

    * Drinking at least 8-10 10 ounce glasses of water every day. Water helps flush the body and helps reduce food cravings when the body is dehydrated.
    * Chose high fiber, nutrient dense food products including dark leafy greens, legumes and nuts.
    * Opt for whole grain products whenever possible to help you feel full longer.
    * Consider eating six mini meals instead of three large meals every day.
    * Select a multivitamin and mineral supplement to accompany your diet to make sure you get enough trace vitamins and minerals.
    * Exercise consistently. If you can, try to get some form of exercise each day. This may consist of a walk around the block or a light jog. Any exercise is better than no exercise.

Many find vegetarianism a rich and rewarding lifestyle. If you want a diet that is high in fiber and nutrient dense that won’t pack on pounds, vegetarianism may be a good choice for you. You might consider experimenting with different types of vegetarianism before you find the lifestyle that suits you best.

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Aileen//
    - i think its about time to consider eating like a vegan. If you think, you're not energized with your current eating behavior, why not try the vegetarian lifestyle and see the difference. Click for more - http://www.womenshealthcaretopics.com/bn_nutrition_Vegetarian_lifestyle.htm
  
   

Ideas for Adding some Variety to your Vegetarian Lifestyle

Ideas for Adding some Variety to your Vegetarian Lifestyle

When you’re planning a healthy vegetarian diet, you’re only limited by your imagination. It’s important to incorporate a wide variety of whole grains, legumes, vegetables and fruits in different meals, including seeds and nuts. Variety is the spice of life, and it will help ensure your vegetarian diet is nutrient-dense, interesting, and fun! Aim for variety, even when you serve favorite entrees over and over again, by serving different side dishes, snacks and desserts.

Be creative in planning meals. Boost your consumption of beans and vegetables by eating these foods at lunch time rather than just for dinner. Make it a goal to serve a vegetable every day for lunch and two for dinner.  Plan a meal around a vegetable. A baked potato can be a hearty entree; serve it with baked beans, a sauce of stewed tomatoes or a few tablespoons of salsa. Or make a simple meal of sautéed vegetables and pasta.

Try new foods often. Experiment with a variety of grains such as quinoa, couscous, bulgur, barley, and wheat berries. Try fruits and vegetables that are popular in different international cuisines, such as bok choy.  Accentuate the positive. Focus more on healthy foods that fit into a vegetarian plan instead of foods to avoid.

If you’re unsure how to include a new food into your vegetarian diet, ask the produce manager at your local grocer or health food store for ideas on how to prepare it. The internet can be a great resource for new recipe and preparation ideas.  But be sure that you’re building your menu on a strong plant food base.  Make them the core of your diet.

Don’t stress about getting enough protein. As long as calories are sufficient and the diet is varied, vegetarians easily meet protein needs. Grains, beans, vegetables, and nuts all provide protein. Vegetarians do not need to eat special combinations of foods to meet protein needs. However, it is important to be aware of fat. Even vegetarians can get too much fat if the diet contains large amounts of nuts, oils, processed foods, or sweets.

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Aileen//

Lazy Vegetarians Who Choose the Wrong Carbs Risk Health

Lazy Vegetarians Who Choose the Wrong Carbs Risk Health

We’ve all been there. We’ve just come in from a long day at work and the last thing on our minds taking the time to prepare a healthy, nutritionally sound vegetarian meal. But choosing a refined or enriched carbohydrate over the beneficial carbohydrates that a solid, well-balanced vegetarian diet offers defeats the purpose of your decision to live a vegetarian lifestyle, and that’s for optimal health. Consuming refined carbohydrates presents different hazards to your health.

The over-consumption of refined carbohydrates and sugars can result in excess insulin in the bloodstream. In the presence of excess insulin, glucose, the blood sugar, is converted to triglycerides and stored in the fat cells of the body.

According to one study, consuming refined grains may also increase your risk of getting stomach cancer. The research found that a high intake of refined grains could increase a patient's risk of stomach cancer.

In addition, refined sugars and carbohydrates have been implicated as a contributing factor in increased gallbladder disease, according to a recent study. It showed a direct link between the amount of sugars eaten and the incidence of gallbladder disease. Another study looked at the role carbohydrates play in the incidence of heart disease. The researchers noted that as carbohydrate consumption increased, so did the level of triglycerides in the blood of the participants. Diets low in fat and high in carbohydrates not only dramatically raised triglyceride levels but significantly reduced levels of HDL, the “good” cholesterol.

And lastly, refined white sugars increase the rate at which your body excretes calcium, which is directly connected to your skeletal health. Simply put, as your sugary and refined carbohydrate intake increases, your bone density decreases.

So don’t be lazy! Do your body right and take the time to prepare a nutrient-dense and delicious vegetarian meal. Your body, and your conscience, will thank you for it in the long run.
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Aileen//
- Eating vegetables is not a problem for me but can't resist eating delectable meat. But i think its just a matter of discipline.

Ideas for Adding some Variety to your Vegetarian Lifestyle


When you’re planning a healthy vegetarian diet, you’re only limited by your imagination. It’s important to incorporate a wide variety of whole grains, legumes, vegetables and fruits in different meals, including seeds and nuts. Variety is the spice of life, and it will help ensure your vegetarian diet is nutrient-dense, interesting, and fun! Aim for variety, even when you serve favorite entrees over and over again, by serving different side dishes, snacks and desserts.

Be creative in planning meals. Boost your consumption of beans and vegetables by eating these foods at lunch time rather than just for dinner. Make it a goal to serve a vegetable every day for lunch and two for dinner.  Plan a meal around a vegetable. A baked potato can be a hearty entree; serve it with baked beans, a sauce of stewed tomatoes or a few tablespoons of salsa. Or make a simple meal of sautéed vegetables and pasta.

Try new foods often. Experiment with a variety of grains such as quinoa, couscous, bulgur, barley, and wheat berries. Try fruits and vegetables that are popular in different international cuisines, such as bok choy.  Accentuate the positive. Focus more on healthy foods that fit into a vegetarian plan instead of foods to avoid.

If you’re unsure how to include a new food into your vegetarian diet, ask the produce manager at your local grocer or health food store for ideas on how to prepare it. The internet can be a great resource for new recipe and preparation ideas.  But be sure that you’re building your menu on a strong plant food base.  Make them the core of your diet.

Don’t stress about getting enough protein. As long as calories are sufficient and the diet is varied, vegetarians easily meet protein needs. Grains, beans, vegetables, and nuts all provide protein. Vegetarians do not need to eat special combinations of foods to meet protein needs. However, it is important to be aware of fat. Even vegetarians can get too much fat if the diet contains large amounts of nuts, oils, processed foods, or sweets.

Double Broccoli Quinoa

Double Broccoli Quinoa

3 cups cooked quinoa*
5 cups raw broccoli, cut into small florets and stems

3 medium garlic cloves
2/3 cup sliced or slivered almonds, toasted
1/3 cup freshly grated Parmesan
2 big pinches salt
2 tablespoons fresh lemon juice
1/4 cup olive oil
1/4 cup heavy cream

Optional toppings: slivered basil, fire oil (optional)**, sliced avocado
crumbled feta or goat cheese

Heat the quinoa and set aside.

Now barely cook the broccoli by pouring 3/4 cup water into a large pot and bringing it to a simmer. Add a big pinch of salt and stir in the broccoli. Cover and cook for a minute, just long enough to take the raw edge off. Transfer the broccoli to a strainer and run under cold water until it stops cooking. Set aside.

To make the broccoli pesto puree two cups of the cooked broccoli, the garlic, 1/2 cup of the almonds, Parmesan, salt, and lemon juice in a food processor. Drizzle in the olive oil and cream and pulse until smooth.

Just before serving, toss the quinoa and remaining broccoli florets with about 1/2 of the broccoli pesto. Taste and adjust if needed, you might want to add more of the pest a bit at a time, or you might want a bit more salt or an added squeeze of lemon juice. Turn out onto a serving platter and top with the remaining almonds, a drizzle of the chile oil, and some sliced avocado or any of the other optional toppings.

Serves 4 - 6.

*To cook quinoa: rinse one cup of quinoa in a fine-meshed strainer. In a medium saucepan heat the quinoa, two cups of water (or broth if you like), and a few big pinches of salt until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside.

**To make the red chile oil: You'll need 1/2 cup extra-virgin olive oil and 1 1/2 teaspoons crushed red pepper flakes. If you can, make the chile oil a day or so ahead of time by heating the olive oil in a small saucepan for a couple minutes - until it is about as hot as you would need it to saute some onions, but not so hot that it smokes or smells acrid or burned. Turn off the heat and stir in the crushed red pepper flakes. Set aside and let cool, then store in refrigerator. Bring to room temp again before using.
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Aileen//
- i love broccoli. i will try this healthy broccoli menu.

You Are What You Eat!

YOU ARE WHAT YOU EAT

You’ve certainly heard the expression many times, “You are what you eat.” Have you ever really thought about what it means? And do you think about it when you’re making food choices?

In some ways, we do become what we eat, literally. Have you ever seen an example of your blood plasma after eating a fast food hamburger? What was previously a clear liquid becomes cloudy with the fat and cholesterol that’s absorbed from eating a high-fat hamburger.

And when you think about it, we also become what we don’t eat. When we switch from eating meat to a vegetarian-based diet, we become less fat, less prone to many types of cancers. Our cholesterol can improve. When we’re leaner and eating fewer animal products, then many other health and fitness issues are reduced. The incidence of Type II diabetes is reduced. Blood pressure falls into normal ranges. When you’re healthier, you’re taking fewer medications. Even if you have a prescription drug benefit in your health plan, you’re still saving money with fewer co-payments on medications.

If you have a family history of high cholesterol or high blood pressure, then it’s particularly incumbent on you to revise your eating habits. Moving towards a more vegetarian diet has been shown statistically to reduce the incidence of so many of the diseases of industrialized countries. Vegetarians are statistically healthier than omnivorous persons; they’re leaner and live longer.

Isn’t it time to think about what you want to be and to eat accordingly? Do you want to be sluggish and fat? Do you want the risk that goes with eating animal products, with their high fat content? Or do you want to look like and be what vegetarians are? Leaner and fitter with a longer anticipated lifespan. It’s never too late to change what you’re doing and increase your chances for a longer, fitter life.

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Aileen//
- Is it hard to eat vegetables, only? At the beginning maybe, but if we want to be healthy, then i think we should change our eating lifetyle. Longer life?... EAT GREEN, EAT VEGETABLES!

Vegan Travel Tips

Vegan Travel Tips

Traveling as a vegan can be a challenge, as most of you are aware. Of course, if you are traveling to a vegan friendly area, such as Portland, OR, you probably don't have to do anything in advance! But we all know that it can be difficult to find good vegan food on the road. Jane and I have put together a strategy that we find works pretty well for us. I thought I'd share it with you today. (We don't do all these things, all the time.) Feel free to chime in with any thoughts or ideas you have, because there is always room for improvement.

Before travel research your destination:

* Contact your Hotel or B&B to find out if they can accommodate your dietary restrictions. Be specific!
* Find out which restaurants are vegan-friendly in the area.
* Scope out the local health food stores, food co-ops, and farmer's markets. Note the addresses. You may even want to print out maps to help you, as the maps that you get from the car rental places can be lacking.
* Find your emergency food. For us, it tends to be Taco Bell. We know we can always get a bean burrito without cheese to tide us over.
* If you are traveling outside the country, do research on local cuisines. Many cultures are not as meat and dairy-centric as we are and you can find dishes based on lentils or beans...

Prepare some food to take along with you. Lets face it, airport food leave a lot to be desired, and delays are pretty commonplace. So it's always a good idea to be prepared. We usually bring along some combination of the following:

* Sandwiches we've prepared in advance. We usually bring a total of three to share.
* Fruit (if necessary, peeled and sliced).
* Nuts and seeds.
* Trail mix - we usually just throw together some combination of the dried fruits and nuts we have on hand.
* Protein bars.
* Primal Strips -- we just encountered this vegan jerky on our last trips; now a staple in our home.
* Vega Whole Food Health Optimizer -- this meal replacement powder needs only water. Great for travel! (Product review coming soon.)
* Jane usually brings along some powdered miso soup. Just add hot water. (When getting miso, make sure there are no bonito flakes. This is a dried fish powder.)

Strategies while you are on the road:

* Bring protein sources (bars, jerky, meal replacement powders). You can usually get a salad, veggies, and pasta eating out. Vegan protein can often be a challenge. If you have your own stash, you can supplement later.
* The coffee maker in your hotel room is your friend. You can boil water to reconstitute a number of different things. And you can use the pot to heat up soups -- just be considerate of the next guests and don't put anything but coffee grounds in the basket -- and clean out the pot well.
* Ask your hotel to empty out the mini bar so you can use the fridge for your food. We've had some success with this. Some hotels just won't do it. But they may be willing to provide you with a mini fridge if they have one on hand.
* Consider staying someplace with a kitchen for at least part of your trip. Being able to prepare your own food can be quite helpful.
* You can find food at any grocery store -- salad, along with a vinaigrette dressing that doesn't require refrigeration, are easily purchased. You can supplement that with some hummus and a loaf of bread and some fruit and you have a delicious meal.
* Bring a can opener with you. If you can't find anything else, you can always buy cans of beans or chickpeas at a local grocery store (and salad...) and you've got a reasonable meal.
* We also like to buy tortillas to make wraps. If you can't find vegan mock meats, you can usually get grilled veggies at the supermarket salad bar, and hummus, or canned beans. Jane often makes a wrap as follows: tortilla, lettuce, black beans, roasted red pepper, avocado slices. It's delicious and you can find the ingredients anywhere.
* Prepare food in advance. Jane often makes granola bars, and chickpea cutlets to bring along. Once she even made muffins. She put them in a tin and we had them for a few days.

Traveling with a car. This opens up a wide range of options. Jane's finally convinced me that you can just throw stuff in the trunk for "just in case."

* Bring a cooler with some large size ziploc bags. You can get ice easily... fill the ziplocs and you can store things in the car for awhile.
* We have brought a blender with us (not often) since I really like to have my shake for breakfast in the morning. It's also allowed us to make a variety of hummus and bean spreads.
* Bring your favorite snacks and easily portable foods. If you wind up finding suitable alternatives on the road, you can always bring these things back home with you. And it's great to have something you're willing to eat on hand.

When staying with non-vegan family/friends:

* Discuss in advance what you eat. Most people can handle rice and beans easily.
* Offer to bring something to share. Or offer to cook something (make sure you can get your hands on the required ingredients).
* Regardless of how well-meaning your hosts are, always assume you will need to supplement your meal, and bring a stash of protein bars, or jerky, or other meal replacement. If it turns out you don't need it, you can always bring it home again. But far better to be prepared.

One final note, we had our hummus confiscated at the Bozeman airport. It was sealed. The security dude told me if the hummus was on a sandwhich it would have been okay. Go figure! We've never had a problem at LAX, but each airport is different, and we've always found the security at the smaller airports to be far more stringent than elsewhere. So, if you are bringing food items with you, bear in mind the creamy stuff might be problematic.

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aileen//
- this is very helpful and hope vegan who read this got some ideas especially when they travel...like more? visit this site: http://veganbits.com/vegan-travel-tips/

Ideas for Adding some Variety to your Vegetarian Lifestyle

Ideas for Adding some Variety to your Vegetarian Lifestyle

When you’re planning a healthy vegetarian diet, you’re only limited by your imagination. It’s important to incorporate a wide variety of whole grains, legumes, vegetables and fruits in different meals, including seeds and nuts. Variety is the spice of life, and it will help ensure your vegetarian diet is nutrient-dense, interesting, and fun! Aim for variety, even when you serve favorite entrees over and over again, by serving different side dishes, snacks and desserts.

Be creative in planning meals. Boost your consumption of beans and vegetables by eating these foods at lunch time rather than just for dinner. Make it a goal to serve a vegetable every day for lunch and two for dinner. Plan a meal around a vegetable. A baked potato can be a hearty entree; serve it with baked beans, a sauce of stewed tomatoes or a few tablespoons of salsa. Or make a simple meal of sautéed vegetables and pasta.

Try new foods often. Experiment with a variety of grains such as quinoa, couscous, bulgur, barley, and wheat berries. Try fruits and vegetables that are popular in different international cuisines, such as bok choy. Accentuate the positive. Focus more on healthy foods that fit into a vegetarian plan instead of foods to avoid.

If you’re unsure how to include a new food into your vegetarian diet, ask the produce manager at your local grocer or health food store for ideas on how to prepare it. The internet can be a great resource for new recipe and preparation ideas. But be sure that you’re building your menu on a strong plant food base. Make them the core of your diet.

Don’t stress about getting enough protein. As long as calories are sufficient and the diet is varied, vegetarians easily meet protein needs. Grains, beans, vegetables, and nuts all provide protein. Vegetarians do not need to eat special combinations of foods to meet protein needs. However, it is important to be aware of fat. Even vegetarians can get too much fat if the diet contains large amounts of nuts, oils, processed foods, or sweets.
============
aileen -
if we want to stay healthy, we got to have discipline especially in food eating.

5 Why switch to vegetarianism

5 WHY SWITCH TO VEGETARIANISM

If you’ve eaten meat and animal products your whole life, you might think, why switch to a vegetarian diet? You’ve lived your whole life eating eggs, hamburgers, hot dogs, poultry, so why switch now?

There could be many reasons to switch. Start by looking in the mirror. Are you at a healthy weight? Do you look and feel good most of the time? Do you wake up energized? Or do you wake up tired and sluggish?

How is your general health? Is your blood pressure within a healthy range? Are your cholesterol and blood sugar ranges normal? If they’re not, consider what you’re eating on a daily basis.

How do you feel after eating? Do you feel energized, as if you’ve fed your body what it needs? Or are you tired and dragged out? Do you often need a nap after eating? Is that what food is supposed to do for us, make us tired and sleepy?

Not really. Food should nourish and feed the body and leave us energized and refreshed. The human body is a machine and needs fuel that keeps it running in peak condition. When we’re fat, with high blood pressure, Type II diabetes, high cholesterol and other unhealthy conditions, it’s like a car engine that hasn’t been tuned or isn’t running on the optimal type of gasoline it needs to run efficiently.

Your body is the same way. It needs the right kind of fuel to run at peak efficiency, and when you’re eating high-fat meat, or meat that’s been fed antibiotics throughout its life, that’s simply not the kind of fuel the human body evolved to run on.

Try eating vegetarian for a week or a month. See if you don’t feel different, more mentally acute and more physically fit and energized. At least reverse the portion sizes you’ve been eating, and make meat more of a side dish, if you can’t stop eating meat altogether. Even that change can make a big difference in your overall health and well-being.

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Aileen/
Why switch to vegetarianism? A healthy lifestyle gives you a healthy body and mind.
Body and mind are always energized when we are healthy.

So, why switch? Click here: Vegetarian lifestyle!