I love the Fit Men Cook youtube channel because it tends to be funny as well as offer great info on foods that are good as well as good for you.
This episode is pretty quick but entertaining and the spicy snacks looks like they taste sooo gooood!
Just in case you wondering why these are chosen, they are designed to make sure that the food makes you and your significant other even more sexy to each other…. I will let the host explain how
Healthier eating is the first step to making sure that you are getting yourself more fit. There a a lot of great advantages to eating better and these include more energy, better concentration and less stomach and digestive problems. Currently, the typical American diet is low in fruits, vegetables, and whole grains, and high in saturated fat, salt, and sugar.
As a result, more Americans than ever are overweight, obese, and at increased risk for chronic diseases such as heart disease, high blood pressure, diabetes, and certain cancers.
Older people are most likely to improve their eating habits, but nutrition is important for people of all ages, says Walter Willet, M.D., chairman of the nutrition department at the Harvard School of Public Health.
“We know that when people have health problems or their friends become ill, these are strong motivators of change,” says Willet. “The more serious the health condition, the more serious the change. We’d rather people made changes early and prevent health problems in the first place.”
So what if you’re feeling trapped by a diet full of fast-food burgers and cookies? You can work your way out slowly but surely. Here are tips to move your eating habits in the right direction.
Write down what you eat for a few days to get a good picture of what you’re taking in for healthier eating, suggests Cindy Moore, director of nutrition therapy at the Cleveland Clinic Foundation. “By looking at what you eat and how much you’re eating, you can figure out what adjustments you need to make,” she says.
Sometimes she asks patients to write down what they are feeling. Were you nervous, happy, or sad when you ate five slices of pizza in one sitting?
“The very nature of writing things down in a food diary can help patients make changes,” Moore says. “Someone will tell me, I didn’t want to have to write that I ate nine cookies, so I ate two instead.”
You don’t have to go cold turkey. In the end, you want to achieve a long-term healthy lifestyle. Small changes in healthier eating over time are the most likely to stick.
If you want to eat more vegetables, then try to add one more serving by sneaking it in. Add bits of broccoli to something you already eat like pizza or soup.
If you need more whole grains, add barley, whole wheat pasta, or brown rice to your soup.”
Also, look for healthier versions of what you like to eat. If you like luncheon meat sandwiches, try a reduced-fat version. If you like the convenience of frozen dinners, look for ones with lower sodium. If you love fast-food meals, try a salad as your side dish instead of french fries.
When you think about what you need to get more of, the other things tend to fall into place, If you have some baby carrots with lunch or add a banana to your cereal in the morning, you’re going to feel full longer. You won’t need a food that’s high in sugar or fat an hour later.
The Dietary Guidelines recommend two cups of fruit per day at the 2,000-calorie reference diet. Fruit intake and recommended amounts of other food groups vary at different calorie levels.
An example of two cups of fruit includes: one small banana, one large orange, and one-fourth cup of dried apricots or peaches.
Ways to incorporate fruit in your diet include adding it to your cereal, eating it as a snack with low-fat yogurt or a low-fat dip, or making a fruit smoothie for dessert by mixing low-fat milk with fresh or frozen fruit such as strawberries or peaches.
Also, your family is more likely to eat fruit if you put it out on the kitchen table.
Eat a variety of fruits–whether fresh, frozen, canned, or dried–rather than fruit juice for most of your fruit choices. “The whole fruit has more fiber, it’s more filling, and it’s naturally sweet,” says Marilyn Tanner, a pediatric dietitian at the Washington University School of Medicine in St. Louis. Still, some juices, such as orange and prune, are a good source of potassium.
Like fruits and vegetables, whole grains are a good source of vitamins, minerals, and fiber. The Dietary Guidelines recommend at least three ounces of whole grains per day. One slice of bread, one cup of breakfast cereal, or one-half cup of cooked rice or pasta are each equivalent to about one ounce.
Tanner suggests baked whole-grain corn tortilla chips or whole-grain cereal with low-fat milk as good snacks.
In general, at least half the grains you consume should come from whole grains. For many, but not all, whole grain products, the words “whole” or “whole grain” will appear before the grain ingredient’s name.
The whole grain must be the first ingredient listed in the ingredients list on the food package.
The following are some whole grains:
Whole-grain foods cannot necessarily be identified by their color or by names such as brown bread, nine-grain bread, hearty grains bread, or mixed grain bread.
Understanding the serving size on the Nutrition Facts label is an important healthier eating tip for controlling portions. Someone may have a large bottled drink, assuming it’s one serving, but if you look at the label, it’s actually two servings. And if you consume two servings of a product, you have to multiply all the numbers by two. When the servings go up, so do the calories, fat, sugar, and salt.
If you put more food in front of you, you’ll eat it because it’s there. According to the ADA, an average serving size of meat looks like a deck of cards. An average serving size of pasta or rice is about the size of a tennis ball. Here are some other ways to limit portions: Split a meal or dessert with a friend at a restaurant, get a doggie bag for half of your meal, get in the habit of having one helping, and ask for salad dressing, butter, and sauces on the side so you can control how much you use.
Fat provides flavor and makes you feel full. It also provides energy, and essential fatty acids for healthy skin, and helps the body absorb the fat-soluble vitamins A, D, E, and K.
But fat also has nine calories per gram, compared to four calories per gram in carbohydrates and protein. If you eat too much fat every day, you may get more calories than your body needs, and too many calories can contribute to weight gain.
Too much saturated fat, trans fat, and cholesterol in the diet increases the risk of unhealthy blood cholesterol levels, which may increase the risk of heart disease. “Consumers should lower all three, not just one or the other,” says Barbara Schneeman, Ph.D., director of the Food and Drug Administration’s Office of Nutritional Products, Labeling, and Dietary Supplements.
Saturated fat is found mainly in foods from animals. Major sources of saturated fats are cheese, beef, and milk. Trans fat results when manufacturers add hydrogen to vegetable oil to increase the food’s shelf life and flavor.
Trans fat can be found in vegetable shortenings, some margarines, crackers, cookies, and other snack foods.
Cholesterol is a fat-like substance in foods from animal sources such as meat, poultry, egg yolks, milk, and milk products.
Most of your fats should come from polyunsaturated and monounsaturated fatty acids, such as those that occur in fish, nuts, soybean, corn, canola, olive, and other vegetable oils. This type of fat does not raise the risk of heart disease and may be beneficial when consumed in moderation.
To make healthier eating food choices quickly and easily, compare the Nutrition Facts labels on products. Look at the percent Daily Value (%DV) column. The general rule of thumb is that 5 percent or less of the Daily Value is considered low and 20 percent or more is high.
Keep saturated fat, trans fat, cholesterol, and sodium low as these are really bad for you and avoiding them can be a big win in terms of your health, while keeping fiber, potassium, iron, calcium, and vitamins A and C high. Be sure to look at the serving size and the number of servings per package.
The serving size affects calories, amounts of each nutrient, and the percentage of Daily Value.
The %DV is based on a 2,000-calorie diet, but recommended calorie intake differs for individuals based on age, gender, and activity level. Some people need less than 2,000 calories a day. You can use the %DV as a frame of reference whether or not you consume more or less than 2,000 calories.
The %DV makes it easy to compare the nutrients in each food product to see which ones are higher or lower. When comparing products, just make sure the serving sizes are similar, especially the (grams, milligrams, or ounces) of each product.
You want to stay within your daily calorie needs, especially if you’re trying to lose weight, says Eric Hentges, Ph.D., director of the USDA Center for Nutrition Policy and Promotion.
“But you also want to get the most nutrients out of the calories, which means picking nutritionally rich foods,” he says.
Children and adults should pay particular attention to getting adequate calcium, potassium, fiber, magnesium, and vitamins A, C, and E.
According to the Dietary Guidelines, there is room for what’s known as a discretionary calorie allowance. This is for when people meet their recommended nutrient intake without using all their calories.
Dr. Hentges compares the idea to a household budget. “You know you have to pay all the bills and then you can use the leftover money for other things,” he says. “The discretionary calorie allowance gives you some flexibility to have foods and beverages with added fats and sugars, but you still want to make sure you’re getting the nutrients you need.”
For example, a 2,000-calorie diet has about 250 discretionary calories, according to the Dietary Guidelines.
When buying meat, poultry, milk, or milk products, choose versions that are lean, low-fat, or fat-free. Choose lean meats like chicken without the skin and lean beef or pork with the fat trimmed off.
If you frequently drink whole milk, switch to 1 percent milk or skim milk. Many people don’t taste a difference. Some mix whole milk with lower-fat milk for a while so the taste buds can adjust. This doesn’t mean you can never eat or drink the full-fat versions, Schneeman says. “That’s where the discretionary calories come in.”
Other tips to reduce saturated fat include cooking with non-stick sprays and using olive, safflower, or canola oils instead of lard or butter. Eat more fish, which is usually lower in saturated fat than meat.
Bake, grill, and broil food instead of frying it because more fat is absorbed into the food when frying. You could also try more meatless entrees like veggie burgers and add flavor to food with low-fat beans instead of butter.
The Dietary Guidelines recommend two and one-half cups of vegetables per day if you eat 2,000 calories each day.
Healthier eating consists of adding vegetables to foods such as meatloaf, lasagna, omelettes, stir-fry dishes, and casseroles.
Frozen chopped greens such as spinach, and peas, carrots, and corn are easy to add. Also, add dark leafy green lettuce to sandwiches.
“Involve kids by letting them help pick vegetables in different colors when you’re shopping,” Tanner suggests.
Get a variety of dark green vegetables such as broccoli, spinach, and greens; orange and deep yellow vegetables such as carrots, winter squash, and sweet potatoes; starchy vegetables like corn; legumes, such as dry beans, peas, chickpeas, pinto beans, kidney beans, and tofu; and other vegetables, such as tomatoes and onions.
“Look for ways to make it convenient,” Tanner says. “You can buy salad in a bag.
Or buy a vegetable tray from the grocery store and put it in the refrigerator.
Everything’s already cut up and you can just reach in and eat it throughout the week.”
Higher salt intake is linked to higher blood pressure, which can raise the risk of stroke, heart disease, and kidney disease. The Dietary Guidelines recommend that people consume less than 2,300 milligrams of sodium per day (approximately one teaspoon of salt).
There are other recommendations for certain populations that tend to be more sensitive to salt. For example, people with high blood pressure, blacks, and middle-aged and older adults should consume no more than 1,500 milligrams of sodium each day.
Most of the sodium people eat comes from processed foods. Use the Nutrition Facts label on food products: 5%DV or less for sodium means the food is low in sodium and 20%DV or more means it’s high.
Compare similar products and choose the option with a lower amount of sodium. Most people won’t notice a taste difference. Consistently consuming lower-salt products will help taste buds adapt, and you will enjoy these foods as much or more than higher-salt options.
Prepare foods with little salt. The DASH (Dietary Approaches to Stop Hypertension) eating plan from the National Heart, Lung, and Blood Institute recommends giving flavor to food with herbs, spices, lemon, lime, vinegar, and salt-free seasoning blends.
Consult with your physician before using salt substitutes because their main ingredient, potassium chloride, can be harmful to some people with certain medical conditions.
Also, increase potassium-rich foods such as sweet potatoes, orange juice, bananas, spinach, winter squash, cantaloupe, and tomato puree. Potassium counteracts some of sodium’s effect on blood pressure.
The Dietary Guidelines recommend choosing and preparing food and beverages with little added sugars. Added sugars are sugars and syrups added to foods and beverages in processing or preparation, not the naturally occurring sugars in fruits or milk.
Major sources of added sugars in the American diet include regular soft drinks, candy, cake, cookies, pies, and fruit drinks. In the ingredients list on food products, sugar may be listed as brown sugar, corn syrup, glucose, sucrose, honey, or molasses.
Be sure to check the sugar in low-fat and fat-free products, which sometimes contain a lot of sugar, Tanner says.
Instead of drinking regular soda and sugary fruit drinks, try diet soda, low-fat or fat-free milk, water, flavored water, or 100 percent fruit juice. Healthier eating would mean more water tan juices anyway
For snacks and desserts, try fruit. People are often pleasantly surprised that fruit is great for satisfying a sweet tooth. And if ice cream is calling your name, don’t have it in the freezer. Make it harder to get by having to go out for it. Then it can be an occasional treat in your new healthier eating lifestyle.
If you’ve eaten meat your whole life, switching to a vegetarian diet might be something that could be difficult to switch to. You might also wonder why you should even consider switching.
Many people figure that they have been eating this way their whole, life so why switch now?
There are many reasons that you might decide to switch to a vegetarian diet. First of all, check yourself out in the mirror.
The majority of Americans are not a healthy and this can be the number one reason for them to switch. Also, as yourself a few questions:
If you find that “no” is the answer to most of these questions then you should consider what you are eating on a daily basis.
If you find that you feel worse after eating, you may be wondering if food is supposed to make you feel this way.
The answer is no. Your food should nourish and feed your body. It should leave you feeling refreshed and energized.
The body is a machine and it needs good fuel. The fact of the matter is that most people are over and obese. This is because we eat too much meat and too much fat. Problems such as high blood sugar, Type II diabetes, high cholesterol and other health related problems are caused by our diet.
All of these problems can be prevented by changing your diet. This eBook will show you how to do that and the difference that eating vegetarian can do for you in a short period of time.
Whatever your reasons are for becoming a vegetarian, there are four different types of vegetarians and you can choose the type that you want to be.
There are many different types of vegetarians, as some people are not able to give up all animal products completely. The four types are:
If you haven’t figured out what type of vegetarian you are going to be, it’s okay. It takes time and experimentation with different recipes to figure out what you can’t live without in your diet. For example, some people can’t live without milk and eggs.
The expression “you are what you eat” has been heard numerous times and it is often used in advertisements. But, if you really think about what this means, you really start to think twice about your diet.
A good example of a person being what they eat can be seen in your blood plasma. Your blood plasma is clear liquid, but after eating a fast food hamburger your blood plasma becomes cloudy with fat and cholesterol.
This is what your body absorbs after eating a high-fat hamburger.
Inversely, you also become what you don’t eat.
When you are lean and eating less meat products, you find that many of your health and fitness problems go away. The risk of Type II diabetes is also reduced. Blood pressure falls into normal ranges as well. When you’re healthier, you also do not have to take fewer medications.
If you have a family history of high cholesterol or blood pressure, then you are particularly dependent on what you eat and it is easier for you to become what you eat. Moving towards a vegetarian diet can reduce the incidence if numerous diseases. Vegetarians are also statistically healthier.
Do you ever wonder what our ancestors ate and how far we have diverted in our eating habits? Originally, our ancestors were hunter-gatherers and were not omnivores.
They did not eat animals.
When you look at predators and carnivorous animals you can see that they have teeth designed to rip and tear. Their teeth are not designed for chewing. Animals that are designed for chewing like herbivores have flat teeth that are designed to breakdown food.
Humans evolved from creatures that were vegetarian. The digestive systems were not designed for eating and digesting meat. Eating meat is a fairly recent development in human history.
It is believed that humans began to eat meat because they couldn’t find the natural foods they were used to eating. They might have assumed that eating meat would help to sustain their meat.
Initially, we were similar to creatures that evolved from animals like herbivore apes. These apes looked similar to man and walked upright with their arms and hands. They naturally foraged for food and ate roots, berries, fruits and nuts.
They also lived moment to moment constantly foraging for food. Hunting requires thought and eating meat required fire. Until fire was discovered, man primarily ate vegetables and fruits. Vegetarian eating is a natural form of eating and much healthier.
As man developed, they began eating more and more meat. This led to whole families eating meat as a main part of their meal and thus the tradition of eating meat began.
As you think about all of the meat that we consume, it’s hard to believe that we were designed to live off of vegetables, fruits, nuts and berries.
When humans had to begin eating meat to survive, it became a group event. One Indian was not able to go out and hunt a buffalo alone. It took at least four people to hunt a buffalo. The same is true for a variety of other animals that we hunted and ate.
The meat became the center of attention and it took several family or tribe members to clean, cook and even dry the meat. After the work was done, the meat was shared as a reward for hard work.
Now, we don’t have to hunt our meat, but we do buy it. We still enjoy getting together and celebrating over a ham, because this is ingrained in our nature from thousands of years of traditions.
All celebrations tend to hover around some sort of food item, but imagine what your options would be if we gave up meat and imagine how much healthier our meals could be.
If you recognize that you could feel much better about yourself if you were able to eat healthier then that should be a good enough reason to switch or at least decrease the amount of meat that you eat.
You don’t have to make a complete switch.
Sure, some people enjoy a nice cold glass of milk and may need it to ensure they are receiving adequate calcium and vitamin D.
If you don’t think you can give meat up completely, you can simply make your meat more of a side dish and eat more healthy veggies. You will be amazed at the difference it will make.
Many vegetarians are such not just because they realize it is healthy, but for the case of animal welfare as well. For many people, being a vegetarian is a part of a moral and ethical decision to not eat animal products.
Throughout the many centuries we have domesticated animals, we have come to believe that we are superior to them. We use animals for a wide variety of uses other than food including clothing, shoes, belts and coats. They have also been used for scientific experiments, although many companies are trying to move away from this type of testing.
PETA stands for People for the Ethical Treatment of Animals. This is an organization that is devoted to changing the mindset of people when it comes to animals. They are against using animals for anything from food to clothing and they are particularly against trapping for fur.
PETA is extremely passionate for their cause, almost to an extent of being outrageous. However, their cause is noble in that they believe animals have rights and deserve that their best interests be taken into consideration.
They seek to have people realize that animals can suffer and that they have an interest in leading their own lives as animals. They believe that as a society we need to re-evaluate our place on earth and where we fit in with the other animal inhabitants of the world.
In an effort to produce more animals at an increased rate for human consumption, many animals have been treated with growth hormones so that they can be raised and slaughtered at an expedited rate. At the same time this leads us to consider how these animals are raised and treated for this purpose.
The fact of the matter is that if many people saw how many of these animals were raised, they would become vegetarians on the spot.
For example, egg-laying chickens are often raised with six to a cage. Each chicken only receives about 67 square inches of space. These chickens are also generally treated with growth hormones as well as antibiotics to increase growth rate and decrease disease.
Free-range and certified organic chickens may receive more spacious conditions and are not fed hormones or antibiotics.
This brings us to another point. After you handle chickens it is suggested that you use bleach to clean the surfaces so that you remove bacteria. Also, chicken must be cooked at certain temperatures and for a certain period of time to ensure that you will not catch any food-borne illnesses.
It does not seem wise to eat anything that has to be handled with such care.
From chickens, you can easily move into how cattle are treated. First you must consider dairy cattle. Dairy cattle are often given hormones that stimulate their reproductive processes so that it continues to produce milk.
A cow will only produce milk after she has given birth. They often live in cramped conditions and as soon as they calve, male calves are sent to become veal while females are raised to produce milk.
The hormones that the cows receive cause the cow to produce ten times more milk than they would ordinarily. At the same time, they are hooked up to electric pumps, which cause irritation to the cow’s udders.
After a certain age, we really don’t need to consume milk. At the same time, we are not designed to drink cow milk, but human milk.
We don’t milk pregnant women do we? Just like our bodies were not designed to eat milk, we were not designed to drink cow milk and digest those proteins either.
You can receive just as much and more calcium from green, leafy vegetables.
Many people, even by those people who eat meat regularly, have viewed the veal industry negatively. The veal industry is cruel no matter who you are and how you look at it.
The calves are taken from their mothers after they are about one day old. They are then kept in pens that prevent them from moving so that their muscle tissue stays soft and tender. The calves are then fed a liquid, often containing beer, that is deficient in iron and fiber. This causes anemia in the animal and produces the pale meat. At about 20 weeks, the calf is then slaughtered.
Turkeys are also produced in an inhumane manner. The consumption of turkey has become very popular over the past few decades and it is eaten for more than just holidays.
Turkeys are more aggressive birds so they are kept in a confined and dark area to discourage their aggressive behavior. They are then overfed until their legs cannot support the of their body. This is because Americans want the largest turkey breast they can get for their holiday celebrations. Naturally and wildly, a turkey may live up to 10 years.
These turkeys are slaughtered at 2 years of age. They also suffer from foot and leg deformities, heat stress and starvation. Approximately 2.7 million turkeys die each year due to the abnormal stress and disease of this process.
Many religions do not eat pork for their various reasons and some meat-consuming people don’t care for it either. Pigs are raised in similar unsanitary conditions. In fact, many farmers and workers on pig farms have died from breathing in the methane gas that is produced from the immense amount of waste that pigs produce at pig farms.
Pigs are also overfed and kept in crates. They have a limited range of movement that does not suit their natural behaviors. They may also be fed growth hormones and antibiotics. Pigs have natural rooting behaviors and the captivity they live in does not allow them to live naturally.
Seafood and shellfish can be a part of a healthy diet. Fish contain a lot of nutrients that we don’t get from other meats. It contains a high-quality protein, essential nutrients, omega-3 fatty acids and it is low in saturated fat. However, eating fish has its harms as well.
Fish often contain mercury. These levels are not usually bad enough to hurt us, but the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) are advising women, especially pregnant women, and young children to avoid certain types of fish and shellfish.
This is because some fish have high levels of mercury that are not safe for these people to eat. Eliminating fish from your diet is usually the last step in going towards a complete vegetarian diet.
You will be absolutely amazed at the difference you feel when you have eaten meat for a short period of time. It’s as if your body instantly begins to relieve itself of all of the toxins that you have been consuming and you immediately begin to feel more energetic and have an overall better feeling of health.
No matter what you reasons are for eating a more vegetarian diet, the health benefits that are derived will become obvious in a very short amount of time.
Vegetarians tend to have lower blood fats, cholesterol, and triglycerides than meat eaters of a similar age and status. Even those vegetarians who consume eggs and milk quickly see that their cholesterol is lower than those people who eat meat.
High levels of blood fats are associated with an increased risk of heart disease. Researchers have found that men who eat meat six or more times per week double their chances of developing heart disease.
Middle-aged men are more likely to suffer from fatal heart attacks. Women are protected by their hormones for the majority of their life, but older women are prone to develop heart disease later in life. Older women who are vegetarian have been shown to have a lower risk of heart disease.
In 1982, British researchers did a study on more than 10,000 vegetarians and meat eaters.
They found that the more meat that was consumed, the greater the risk of heart attack. They also found that by eliminating meat from your diet, you are reducing your consumption of fats and cholesterol that are damaging to the heart.
At the same time, however you must be careful not to compensate for not eating meat by consuming too much milk and eggs, as this can negate the benefits.
To gain all of the benefits of vegetarianism, your intake of cream cheese, ice cream, hard cheese and eggs should be moderate. The introduction of more veggies, fruits and raw foods will enhance your benefits.
Vegetarianism has also been show to reduce the incidence of certain types of cancer as well. These diets are low in saturated fat, high in fiber and contain phytochemicals, which protect from cancer.
Several large studies in both England and Germany have shown that vegetarians, when compared to meat eaters, have about a 40% less chance of developing cancer as compared to meat-eaters.
Seventh-Day Adventists are largely lacto-ovo vegetarians, have been known to have a reduced cancer risk because they tend to avoid meat. In China, it has been found that they have similar reduced breast cancer rates due to the amount of vegetables that they eat. In contrast, Japanese women tend to eat more meat and are eight times more likely to develop breast cancer.
Meat and dairy consumption has been linked to various other cancer including:
In studies done by Harvard on several thousand women, it has been found that those who regularly consume meat increase their chances of colon cancer by 300%.
These high fat diets that many people consume also cause the body to produce excess estrogen. This increase has been linked to an increase chance for breast cancer. They have also found that breast cancer rates are one third higher in premenopausal women who eat mostly meat diets.
Cambridge University has also linked meat diets with high levels of saturated fat to breast cancer. They have linked dairy products to an increased risk of ovarian cancers as the process of breaking down lactose may damage the ovaries. In men, prostate enlargement has been linked to meat consumption and the risk triples.
Other studies have linked an increase in white blood cell production to vegetarianism as well. These cells are required in fending off bacteria, infection and disease. Thus, the immune system is stronger when a vegetarian diet is consumed.
Vegetarians see a lot of improvement in their digestive systems because they are able to create a healthy and natural environment for these organs. Our digestive system was originally designed to consume more vegetable matter rather than meat.
Fruits, vegetables, legumes, and nuts were the staple of the prehistoric diet and your digestive system greatly benefits when you go back to this natural type of diet. The Western diet has been drastically changed to include highly processed food and refined flour and sugar products.
This has led to a variety of health problems from heart disease to obesity.
When the body isn’t being fed properly and the digestive system isn’t functioning properly, the body begins to adapt. It begins to make changes in the cells of the stomach and colon.
When we don’t consume enough fiber, we incur a variety of problems including constipation and hemorrhoids. These problems are not normally seen in a vegetarian diet.
Weight is a huge problem in this country and if you think about it, have you ever really seen a fat vegetarian? Most likely you have not. In fact, most vegetarians are lean and healthy.
Whenever you see a dietician or nutritionist, they most likely tell you to increase your vegetable intake and decrease the amount of meat you consume, especially red meats and pork.
Many vegetarians who resume their old diets have found that the weight they lost tends to come back. Your will power is not enough to prevent the onset of from eating a high-fat meat based diet.
You are naturally healthier and feel better when you eat a diet that is high in dietary fiber, which is consumed from vegetables and fruits. As a vegetarian you are essentially feeding your body the nutrition that it needs to provide your body with useful energy, not energy that has to be stored. You just feel better because of this.
Many diets fail because we are forcing ourselves to avoid food that we like. This only leads to temptation to eat those foods.
The trick to being a successful vegetarian is to realize that you don’t need to eat meat and that you can go without it. You are focused on eating healthier and you forget that you are trying to lose weight.
You actually begin to lose weight without realizing it, simply because you have eliminated your main source of fat and overall unhealthiness.
At the same time, all of the bad health effects disappear because of your healthy and natural diet.
Diets that are high in animal proteins tend to cause the body to excrete more calcium, uric acid and oxalates. These are three substances that are the main components of kidney stones.
For those people who have a tendency for kidney stones, British researchers have advised that these people follow a vegetarian diet.
The American Academy of Family Physicians has also confirmed that high animal protein consumption is the cause of kidney stones in the US as well. By eating a vegetarian diet your body does not secrete as much of these substances, therefore it does not form kidney stones.
For many of the same reasons we are able to reduce the risk of kidney stones by following a vegetarian diet, we are also able to reduce our chances for osteoporosis.
Eating meat may actually promote bone loss because it forces calcium out of the body. In many nations where veggies are the basis of their diet, osteoporosis is less common than in developed countries such as the US. And, calcium is consumed less in the US.
So, with our meat-eating diets we are forced to also consume calcium supplements and prescription drugs to prevent the onset of osteoporosis. These supplements can also have drastic side effects.
Many nutrition experts agree that the calcium supplements purchased at drug stores are inferior to the calcium that you receive from natural food sources. This is typically because they are not absorbed well by the body.
There are several good sources of calcium including:
Many people have gotten on a kick of doing weekend Detox diets and similar programs. Did you know that you don’t have to do this if you are a vegetarian?
Cleansing the body of harmful toxins is easy if you eat a vegetarian diet. You are not consuming all of the growth hormones and antibiotics that you get from the meat that you purchase at the grocery store. People really don’t realize that they get these toxins from their carnivorous diet.
A diet that is high in fat and processed tends to slow down the digestion of your food and this allows your body to soak up and accumulate the toxins from this type of diet.
Bacteria and toxins that accumulate in your system can also create a feeling of sluggishness. There are also a variety of digestive disorders, such as colitis and irritable bowel disorders that may develop as well.
When you eat a healthy vegetarian diet, you introduce dietary fiber to your diet and your digestive system begins to suddenly work better.
When you eliminate meat from your diet, your body is freed from the intense work it takes to digest those types of food. Everything seems to become clearer and work better. You also become more aware of the toxicity of the food you had been eating before.
Chemicals and toxins in our food have become a large concern in the US. There are more and more chemicals and preservatives being added to our food. We are ingesting these products every time we eat processed foods, refined foods, and various other hormones and antibiotics that we receive through our meat.
Because of this, a variety of other issues are developed in its wake including:
If you are considering making the switch to a vegetarian diet, you probably will want to pass your newfound nutritional knowledge onto your family.
In fact, as a parent you probably want to ensure that your family is receiving the best nutrition possible. It also helps them to learn about why it is important to eat healthy.
Making the switch with a family can be difficult because children are even more tempted from the various fast food restaurants and commercials for snacks on television. It’s very hard to make veggies look good over chicken nuggets and a free toy!
You have to slowly change you and your family’s diet.
If you have small children, it is much easier to make this switch. You can teach them from an early age that olives are good snacks and that peaches are good desserts.
They will learn to love these foods and they won’t even know about all the other junk food out there. The real challenge will come when your children are in school and they have to learn to make healthy choices.
The idea is to gradually change so that it is easier on you and your family. Many children will change simply because you tell them that they are saving the lives of animals. Children are very sympathetic and it’s not unusual for children to become vegetarians on their own accord simply because they don’t want to eat animals.
Your children may not realize it now, but you are doing them a huge favor that will last them their entire lives. Childhood obesity is at epidemic levels in the US and you will be setting your children up for a healthy lifestyle by teaching them how to eat healthy now.
You will use the same type of cooking supplies that you already use. However, you may need to breakout the blender and food processor if you aren’t using it on a regular basis.
There are also several new ingredients and foods that you will be incorporating into your diet including:
Fruits Vegetables
Egg Whites, Soy Milk Dairy (Unless You Are Giving These Up)
Sauces Oils
Seasonings
Herbs Spices
Noodles Rice
Nuts Seeds
Legumes
Other
This guide to becoming a vegetarian I am hoping is not too scary. I know that as normal eating omnivore that I still eat meat but I know that vegetables and a vegetarian diet is not only healthy but a critical part in any healthy lifestyle.
Don’t get scared of the term vegetarianism, instead embrace the great recipes and foods that you have been missing out on and enjoy eating in a new way