Diet Trends: Vegetarian diet

Vegetarian diet cookbooks

Photo courtesy of mriggen

I wanted to spend some time digging into our next diet trend centralized around no meat.  now this diet is often adopted for health reasons or due to certain religious beliefs, humanitarian beliefs, etc. . So eating strictly Vegetarian isn’t a “diet” per se it’s a way of life and I have no problem with that.  Basing ones diet around wholesome fruits, vegetables, legumes and grains is a great way to ensure your body is naturally flushing out toxins, your able to maintain a healthy weight etc.  It has a lot of positive benefits.

Let’s take a look into some of the proclaimed benefits of a Vegetarian based diet:

  • Supports weight loss
  • Increases longevity
  • Plant foods are rich in nutrients
  • Reduced risk of type-2 diabetes

Not so “pro”:

  • Can be difficult to meet daily protein requirements
  • Iron levels if not supplementing can plummet
  • Too much soy products has shown to increase changes of cancer especially in women
  • You can also gain weight if you choose to swap out meat for grilled cheese and fries on the reg 😉

All those pro’s sound great right?  Well, if you execute this diet correctly with ensuring you are getting enough sources of protein, iron and other essential vitamins and minerals then yes it’s a great healthy lifestyle to embrace.  However if you don’t know what you are doing and just cut out meat from your diet without backfilling your daily requirement things may not go exactly as planned.  Take it from my personal experience.

A couple of years back I decided to give up for Lent meat.  No biggie I thought, this is easy and good for me! So I cut out meat and filled my diet with veggies of all kinds, beans etc. Life was good.  Well a few weeks in I started feeling tired all of the time, my skin grew pale, rings under my eyes started to show and i just felt like crap.  I chalked it up to “I must be getting sick”.

Few weeks after I had to go in for blood work and my results showed something was funky in my bloodstream.  In fact so funky the doctor’s made me go to a Cancer Research center to get a deep look into what was going on in my blood cells.  That was scary!  Luckily all came back clean other than low nothing fishy going on there.  By this time Lent was just about over and my mom (who aside from being a nurse seems to know everything) mentioned that i was looking anemic and insisted that eating a steak would fix me.  And so I did, in fact I re-embraced all meat again.  And you know what?  It was like a freakin miracle, my bags disappeared, my energy levels returned and I just felt so much more, me.

Turns out I had depleted my body of the necessary amount of iron it needed to continue functioning correctly.  I hadn’t even thought about that!  In addition my energy levels returned as I increased the amount of protein and other vital minerals in my diet.

So why am I telling you this?  Well, I just want you to be cautious in your health decisions.  Not everything is right for everyone.  Being a vegetarian can be a wonderful thing, I know many people who do it well, but if you don’t know what you are doing it can hurt you as well.  This is true with any type of diet so if you try something and it doesn’t feel right or you don’t feel right stop and think about it.  Tae time to listen to your body and what it wants, needs, craves.  Bodies are so smart they know what we need and when we need it you just have to learn to listen.

Have you tried a Vegetarian based diet?  How did it work for you? What are some things you learned along the way that may help others looking to embrace this way of life?

 

 

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The Secret to Gorgeous Abs

 Ever heard the phrase “abs are made in the kitchen”?  Well it’s true, seriously!  Abdominal definition goes beyond doing a billion crunches or even just “eating healthy”.   Don’t get me wrong your abs and body very much do need at LEAST the minimum amount of daily/weekly activity recommended BUT the biggest change you can make when you are not working out is in your diet way of life.
 healthy foods
Photo via Flickr by Aria Ziai
It’s not about the amount of food you eat (within reason of course).  Nor is it about starving yourself with just smoothies or salads to reach your target weight.  Do you have a plan for after you hit that number?  How will you sustain?  This is how the vicious cycle of lose some, gain more is achieved.  To really make a difference you need to create a workable way of life that you will stick with long after bikini season comes to a close.
One of the biggest areas of impact you can have in the kitchen is the quality of food going in your mouth.  Don’t be shy, raise your hands… how many of you look at labels for the items you buy BEFORE you buy them?  That’s what I thought… the fact is most people don’t nor do they know when they do what they are looking for.  Below are just a few basic guidelines to help you avoid those bloating, artificial junk foods that call your name loudly when you are perusing the grocery aisles at your  local Target or Mariano’s etc:
Mantra in life and while grocery shopping: I have standards!
Rule 1. If it has more than 5 ingredients do NOT buy it
Rule 2. if the first 3 ingredients aren’t even related to what the items it’s a big NO (ex tomato sauce should not have #1 ingredient sugar it should be tomato, water, salt that’s about it maybe some seasoning).
Rule 3. NO yellow #5 (aka Kraft mac and cheese… switch to Annie’s brand or another alternative).  Yes may cost your family $.15 more sense but the health benefits outweigh that price.  Simple put, yellow #5 is crap and it’s been known to cause hyperactivity in children.  Yellow #5 is even in goldfish!  So not kid friendly…
Rule 4. Corn syrup, palm oil, high fructose corn syrup -is you see these ingredients ditch it they are just garbage.
Rule 5. enriched white enriched wheat enriched anything NO (this one is least of all but is a reason for belly bloat).  I think this is the hardest one as it’s really in everything.
Look for cane sugar, honey, agave as sweeteners. Corn is good too so cornmeal, corn chips, tortillas if corn not flour all good.  All natural ingredients skip the sugary enriched crap.  Lots of veggies quinoa, brown rice, lots of protein but not modified protein.
Here’s some of my favorite brands you can go to as alternatives to what you are using today:
  • Ezekiel bread products
  • Amy’s Brand
  • Annie’s
  • Rudi’s
  • Skinny Pop or Angie’s
  • Skinny Sticks (great flavors)
  • Trader Joe lentil chips…yum. Actually trader joe is a fantastic inexpensive way to eat healthy on a reasonable budget.
  • Applegate
  • Boar’s Head Natural
  • Most Kashi
  • Honest

 

These are just a few of the brands I like.  Some of your favorite brands can be still enjoyable as a lot of these companies do have less evil alternatives to the foods you love it just takes quick research in the aisle initially.  Once you find your favorites it should be easy weekly just to pick these up and add into the mix.  You and your family’s health is worth it!

 

By Kimberly Hale