Healthy on The Net

Surprisingly, being a vegetarian bodybuilder isn’t really as difficult as many people automatically assume it is. In some ways it may be easier because adhering to a real vegetarian diet takes a lot of focus and discipline, two things that will greatly help you in the gym.

First, we should define our terms because there are three basic groups of people who consider themselves “vegetarians.” I refer to these three groups as pseudo-vegetarians, meat vegetarians and vegetarians. The pseudo vegetarian avoids beef, chicken and poultry but will sometimes eat fish and has no problem with other animal products. A meat vegetarian avoids all meat. A vegetarian avoids any foods (or products in general) that contain any amount of animal product.

This article is aimed directly at the true vegetarians, who avoid all animal products. The meat-vegetarians and pseudo-vegetarians will gain useful information as well, but true vegetarians have very specialized needs during bodybuilding.

Since there is no difference in biological manner in which a vegetarian and a carnivore actually build muscles, we don’t need to go into any specific exercise differences. Instead, we’ll be focusing on dietary issues.

The first challenge goes back to the way muscles build in our bodies. We exercise our muscles, which does microscopic damage to the tissue and then our bodies repair the damage with bigger and stronger tissue while we recuperate. To effectively do this, our bodies need to use protein in massive amounts, which is why bodybuilders increase their protein intake.

Vegetarians face a challenge here because the most common source of protein is meat. Okay, so it’s not actually that much of a challenge. According to the Protein Digestibility Corrected Amino Acid Score, soy is equal to whey and superior to beef in protein content. Soy provides all 8 essential amino acids required by your body for growing and repairing muscles. Vegetarians would be well-advised to consider soy as a primary protein source.

The really good news is that soy is also a fantastic source of glutamine which many bodybuilders already take in supplemental form. Soy is available in many different forms such as tofu, miso, soy powder and soy milk. Soy milk is definitely something to have on hand as it can be used to replace cow’s milk in recipes, which will help expand your basic food options.

Almonds, sunflower seeds, walnuts, and pistachio nuts are all excellent sources of both protein and fat; the vegetarian needs to work on getting enough good fats as well, so with the above examples you can go nuts…was that a pun?

You can also add a tablespoon or so of flaxseed oil, as flax seed is one of the very best sources for the essential fatty acid alpha linolenic acid.

Finally, vegetarians need to ensure that they get enough vitamins and minerals. This can be done in multivitamin form although most of the meal-replacement shakes which are so popular among bodybuilders already contain vitamins and minerals galore. The only additional vitamin to look for is B12, which is generally an animal product based vitamin.

Like I said in the beginning, it isn’t nearly as hard to be a vegetarian bodybuilder as many people would think. You’ve got the discipline part down and, by following the guidelines listed above, you will be set up nutritionally to build massive amounts of muscle!

A vegetarian is defined as one who does not eat any kind of meat, including poultry and fish. Are you considering being a vegetarian? It means a change in lifestyle as well as knowing how to be healthy while keeping faithful to this diet.

There are three major types of lifestyles and eating habits that vegetarians may include in a diet.

The first type is a lacto-vegetarian. These devotes exclude all types of meat and eggs, but will include dairy products as part of their meals.

The second type of vegetarian is a vegan, or a strict vegetarian. This group does not eat any type of meat or dairy products, such as milk. There are also some vegans that will not eat honey.

The third type of vegetarian is known as a lacto-ovovegetarian. This is the major form of vegetarian lifestyle that many take part in. It includes excluding meats only, but including eggs as well as dairy products.

The type of vegetarian you decide to become will be determined by knowing what types of nutrients you need.

There are several reasons why one may decide to become a vegetarian. Vegetarians are known to have fewer health problems than others. They suffer from fewer heart disease and cancer problems, including lower instances of colorectal, ovarian and breast cancer. High blood pressure and diabetes are also lower amongst vegetarians.

A vegetarian diet includes most of the nutrients one needs for good health. Vegetarian diets exclude most types of fats that are not healthy for you. These diets also add fiber to the diet, which helps in circulation and functioning as well nutritional balance.

Despite this balance and these benefits, there are several extra nutrients that vegetarians have to make sure they get in of their diet. Vegetarians need to insure that they get enough protein. It’s important to make sure that enough protein is eaten. Grains, beans, tofu, nuts, eggs or peas can contribute to adequate protein consumption. Without protein, you will not have enough energy for the day.

The second nutrient that is needed in a vegetarian diet is calcium. If you eat dairy, this will be easier to consume. However, if not, you can find calcium in darker greens. Vitamin D, Iron and Vitamin B-12 are the other three nutrients that may be lacking in this diet.

Being a vegetarian is an option for maintaining a different type of lifestyle and diet. As long as one recognizes the need for additional nutrients, it is a very healthy diet.

If you really set your mind to it, what would be your reason for becoming vegetarian? Would you become vegetarian to:

Reduce Cruelty to Animals – Improve Your Health? – Improve the Environment?

Medical evidence to support the belief that meat is bad for you is persuasive. However, there are natural vegetarian alternatives, that will be delicious alternatives to the meat that is unnecessary in a vegetarian diet.

Vegetarians are far less prone to get cancer, heart disease, osteoporosis, or diabetes.

Vegetarians are far less prone to be overweight, or classed as obese.

Vegetarians don’t consume germs carried by dead animals, or remnants of the drugs that were perversely used to keep them alive.

Food scandals have been evidenced in lots of countries, but the bigger scandal is when they are covered up. There was a senior government official, who was required to resign and discredited, for stating the truth about salmonella and eggs. Can’t really say whether the person concerned is vegetarian or not! Nevertheless, it’s not only the eggs that can cause the illness, but the chickens as well. We are advised about not allowing them to come into contact with other foods, to avoid cross contamination. Vegetarians don’t buy the chickens, so they avoid the risk.

There are other reasons for converting to being a vegetarian, than protecting yourself from disease. Consider the animals themselves? Were we really put on this earth to cram chickens into cages, with hardly any space to move about? Then debeak them to stop them pecking one another, and fill them full of drugs, to try to stop them from becoming diseased, from the foul situation imposed on them.

Vegetarians are aware that it is not just poultry, but lots of other animals that are subjected to the horrors of factory farming. We should be grateful for the publicity of the media, because they do occasionally bring consideration to these matters, and point attention to problems that governments would much prefer to hush up.

There has been a good deal of thought to draw attention to global warming, which is undoubtedly of significant concern, as much to vegetarians as anyone else. However, it is not always understood that animal waste is a substantial factor. There are reports that US livestock produce 250,000 pounds of waste per second. That is twenty times as much as humans. The waste is a gaseous substance, that adds to the methane dispersing into the air from both ends of these animals. Obviously if more people were vegetarian, fewer animals would be required. It is apparent that there are environmental reasons – as well as humane reasons – as well as health reasons – for being a vegetarian.

For the planet’s sake, For the animal’s sake, For your own sake – Remain a Vegetarian.

This article is only for general information and is not intended for use as a medical source of information. Please use your personal judgement with regard to whether a vegetarian lifestyle is suitable for you. Those who are uncertain about taking a particular food or preparation, be it vegetarian or otherwise, should obtain the advice of their doctor, or other suitably qualified professional person.

The author does not accept any liability whatsoever, for any consequences arising from or thought to be arising from using this article.

In many family budgets, one of the biggest food expenses is often meat.So in theory at least becoming a vegetarian should be an outstanding financial maneuver. In theory, if all you ate was rice and vegetables, you should be able to live for very little.

But theory and reality are often far apart from each other.Because the culture of vegetarian living has developed so many high quality foods to fill the gap left behind by a good steak or a plate of barbeque ribs, you can spend as much or more on your vegetarian lifestyle as you did when you were a meat eater.The high cost of living as a vegetarian is not entire attributable to gourmet foods however.

The truth is if you are going to live in day in day out and month in month out on a vegetarian diet, not only do you need some high quality foods to substitute for taking a whole food group out of your diet, you need variety.The quality is needed because its your health on the line if you don’t get the proper nutrients.The diversity is needed because if you get bored with the vegetarian lifestyle, you may quit and give up. And nobody wants that.

Another reason that the cost of vegetarian eating is often higher than a “normal” diet comes from the fact that vegetarians are still in the minority.So prepared vegetarian foods and vegetarian only restaurants are rare.And to be able to make a profit, these specialty stores must charge a lot because they are specialty stores.Unfortunately, even though we see the vegetarian community as a supportive one, if you are going to be able to afford the vegetarian lifestyle, you are going to have to learn to cut costs.

Cutting costs means eliminating shopping at “boutique” vegetarian markets and no more eating out. Or at least it means cutting down on the eating out significantly.You can buy fresh vegetables and fruits at farmers markets or grocery stores that are just as valid as vegetarian options as any you get as a specialty store.Using a good food processor and other means, you can chop, dice, boil and puree just about any kind of vegetarian meal that you might be able to imagine getting in a restaurant. And at a much lower cost.Not only that but the leftovers can go into a compost pile to make fertilizer for your garden when you can grow your own vegetables next spring.

That “grower to consumer” market that often surfaces as a farmer’s market is a great way to save lots of money also because you are buying your produce directly from the farmer and you cut the grocery store out of the loop entirely.One way to make sure you capitalize on every opportunity to buy inexpensive produce is to work as a community.Get about a dozen vegetarian families working together to always be on the lookout for a great buy.One might find a small farmer’s market or roadside stand that is selling produce far below grocery store prices.Another might find a farmer who will basically give his food away just to clear the field. With some coordination, you could field an army of vegetarians to grab those bargains while they are fresh and stock everybody’s kitchen with low cost fresh produce.

These are just a few of many ways you can find to save money on your vegetarian groceries and still have just as much quality but without as much cost.By shopping smart and shopping for bargains, you can live the vegetarian life and feel good about it because you are not only healthy, you are smart.

Vegetarian eating is a healthy alternative but only if you eat in a healthy and balanced way. Yes, there are many health benefits to eating this way. Eating vegetarian makes sense from a good health and nutritional point of view.

Vegetarians eat plant foods like vegetables, fruits, and grain although some do not include onions, garlic and chives. Generally there are three styles of vegetarianism based on other foods allowed as listed below:

• Vegans are the strictest – they abstain from all animal foods, dairy products and eggs.
• Lacto vegetarians consume dairy products.
• Ovolacto vegetarians supplements with eggs and dairy products

Prudent vegetarianism is highly beneficial. Studies show that vegetarians live longer, have lower blood pressure and cholesterol levels, and register lower incidents of obesity, heart diseases, certain cancers, stroke and diabetes. These are not surprising as vegetarian diet contain less saturated fat, fewer calories, less sugar and more fibers.

Now before anybody starts it is important to understand how to plan a well balanced vegetarian diet. Pregnant women, teenagers and young children should seek proper nutritional guidance before embarking on it.

The main concern in a vegetarian diet is protein. It is needed to build body tissues and consists of units called amino acids. Compared to animal protein like meat, plant foods generally lack certain amino acids. Hence, vegetarians, especially vegans, must eat a variety of plant proteins to get a complete set of amino acids. Soyabeans, a high quality protein, and its products like tofu and soya milk may feature frequently in vegetarian meals.

Vitamin B12 also needs monitoring for its deficiency causes anemia. As animal foods are the only reliable sources of vitamin B12 substitutes like vitamin B12 enriched breakfast cereals are ideal. Furthermore, these cereals are also fortified with iron absorption; one must ensure an adequate supply of vitamin C in diet. Other good sources of iron are spinach, raisins and pulses. For non-dairy product eaters, calcium intake may be obtained from alternatives like sawi, spinach and kalian. If seafood is omitted, zinc required for the immune system is obtainable from whole grains, nuts and soyabeans.

Sprouts contain reproductive power that is of vital importance to human lives and their health. Germinated seeds enormously increase the nutritional value and digestibility. There is an amazing increase the nutritional value and digestibility. There is an amazing increase in nutrients in sprouted pulses as compared to their dried form. In the process of germination the vitamins, minerals and protein increase substantially with corresponding decrease in carbohydrate content. Cooked sprouts (steamed) are best to digest and avail maximum proteins.

Sprouts help in the growth of muscles and tissue of the body. They increase the resistance to diseases and play an important role in rejuvenation of cells.

Benefits of Vegetarian Eating

• Overweight people who have tried a vegetarian diet have lost weight and kept is off.
• Diabetes achieves normal blood sugar levels, reducing insulin requirements.
• People with high BP, diminished or eliminated their BP medications because BP was normalized.
• People with high cholesterol showed lowered cholesterol levels.
• In a majority of people with elevated homocyteine, levels were reduced, which is an improvement without the use of medication.
• Overall endurance, strength, stamina, energy and sense of well-being achieved.

Know how to use Calorie Shifting Diet Plan to lose weight in a healthier way. Read information on Colon Cleansing and Weight Loss. Also know useful Home Remedies for Weight Loss to lose weight naturally.

So often when people say they are vegetarian they mean that they do not eat meat. But being a vegetarian is about more than just not eating meat. It is possible to be a vegetarian in the sense of not eating meat and eat a very unhealthy diet indeed.

A vegetarian diet may by high in cholesterol if it relies too much on cheese and eggs. It may be low in fibre if it is based on refined grain products like white bread, white pasta and white rice. If it lacks fresh vegetables you diet will be deficient in vitamins and minerals. You may vegetarian but you may not be eating a healthful vegetarian diet.

Going vegetarian is about more than just not eating meat. It means taking a positive decision to eat a wide range of foods that provide a balanced mixture of nutrients.

It is important to plan the change to a vegetarian diet. This may mean buying some new equipment for your kitchen. If you are used to eating convenience foods you may need to buy some basic items.

The next step is to plan your meals. Not all vegetarian meals rely on cheese, eggs and milk for protein. These are useful ingredients in a vegetarian diet but not by any means essential. It is perfectly possible to get enough protein by combining grains with pulse such as peas, beans and lentils. A bowl of lentil soup with a slice of bread provides all the essential amino you need. Chilli beans and rice combine in the same way to create what is called a complete protein.

A diet based on pulses and whole grains has the immense of advantage of providing you with enough fibre. This is important to maintain colon health. Cancer of the colon is most common among people who eat a diet based on over-refined processed foods. Fibre is one of the key ingredients in a healthful vegetarian diet.

Switching to a high fibre diet takes a little time. Your body needs to adjust. So take things slowly at first.

A healthful vegetarian diet based on wholegrains, pulses, nuts, fruits,and vegetables will also be good for your heart as it is low in fat. The fats you use in vegetarian cooking should be vegetable fats and oils such as olive oil, coconut oil or groundnut oil. There is no reason to exclude butter from a vegetarian diet especially if most of the fat you are consuming is of vegetable origin.

One of the great things about a healthful vegetarian diet is that it helps to mantain you weight at the right level. You will still pile on the pounds if you binge on ice cream but a really healthful vegetarian diet leaves you feeling safisfied so that you are less likely to overindulge in sweet things.

Variety is not only good for vegetarians because the same old food can become boring but it is also necessary. Making sure that your vegetarian diet is varied is the best way to ensure that your get enough of the right nutrients.

You should never stick to one or two recipes and never be tempted to confine yourself to a few commercial products because they seem easy to prepare. If you do that you simply will not get a balanced diet and you will become bored. That is why so many vegetarians give up after a short time.

When you visit the supermarket spend time in the fresh produce section. If your ususal store does not carry fresh produce go to another one or find a local supplier. Fresh fruit and vegetables are the main stay of a healthy and varied vegetarian diet.

Get to know what is in season and how to prepare it. A vegetarian should learn what fresh fruit and vegtables look like, feel like and smell like. Vegetarians who can shop in farmers’ markets have an advantage. But many supermarkets are improving the range of fruit and vegetables they stock.

If you choose a variety of colours of fruit and vegetables you will automatically have a range of nutrients. Vegetarian meals should not be colourless.

The look of food is often underestimated by vegetarians. But we eat with our eyes. The sight of a plate of beautiful food sets out mouth salivating as much as the smell of new baked bread.

Speaking of new baked bread, vegetarians should learn to bake bread. A sourdough rye loaf fresh from the oven or a crusty wholemeal with poppy seeds can make a simple vegetarian meal into a gourmet feast. A simple vegetarian sald or a bowl of lentil can become a complete meal with good bread.

If eating butter is a problem because you are watching your cholesterol levels then dip your bread in olive oil. When you try this with quality home made bread you will see how delicious it is. Vegetarians have respect for vegetables so find the best olive you can. It will be worth it. The varied taste of olive oil from different countries or even different estates wil in itself add variety to you vegetarian diet.

Beans, lentils and grains are the staples of vegetarian diet. But they can become boring. Never be afraid to try new types or pulse and grain. if you have never eaten quinoa then you should. It is quick to cook and makes a change from rice. Try using barley instead of rice. Even the vegetarian staples need not be dull.

When you are beginning the process of converting to a vegetarian diet it is important to plan carefully. You need to make yourself familiar with the nutrient value of your food and how foods interact with one another.

A vegetarian diet can be lacking in five essential nutrients unless it is planned. These are protein, iron. calcium, zinc and vitamin B-12. In a meat based diet these are easily obtained from animal products. If dairy produce and eggs are included in a vegetarian diet these essential nutrients should not be in short supply.

If you have decided to eat a vegetarian diet, whether for reasons of health or because of ethical considerations, you need to consider where you will obtain these nutrients. It is perfectly possible for a vegetarian to derive these nutrients from vegetable sources with a little thought.

A vegetarian can obtain protein from beans, peas, lentils and other pulses. These vegetarian staples need to be mixed with grains such as rice, barley or wheat, which also contain protein, because only together do they make what is called a complete protein. A complete protein contains all the essential amino acid that are found in meat and other animal products.

Soya beans are unique among beans in containing all the essential amino acids without the addition of grains. Soya products make up an important part of a vegetarian diet for that reason. Soya milk, soya yoghurt, soya cheeses, tofu and soya meat substitutes make up an important part of a healthy vegetarian diet.

A vegetarian diet need not be lacking in protein if it contains a variety of pulse, grains, nuts and seeds. Sprnkling a few sesame seeds on a meal will increase its protein content.

It is not even necessary to include different incomplete vegetable proteins in the same meal to create a balanced protein. The body is capable of storing amino acids and combining them later.

Many of the commercially available soya products have calcium, zinc and vitamin B-12 added in the manufacturing process. But a vegetarian should also ensure that these nutrients are present in the rest of their diet.

Soya beans are also a good source of iron as are seeds such as pumpkin seeds. Quinoa, a seed that cooks like rice and can be used as the starch component of a meal contains iron.

Zinc is vital for growth and cell division. It is essential for reproductive health. for liver function and insulin activity. It is present in dairy foods as well as beans, lentils nuts and seeds. Chick peas are a good source of zinc, as is tahini paste. A hummous dip is more than a tasty snack it is valuable source of a nutrients in a vegetarian diet.

Calcium need not be a major problem in a vegetarian diet. If a vegetarian diet includes dairy produce it will provide enough calcium. Even for vegans it is possible to obtain calcium from plant sources. Wholemeal bread is a fairly good source of calcium as are dried apricots. Baked beans and broccoli are both good sources of calcium.

Where vitamin B-12 is concerned it is only necessary to resort to supplements if eggs and milk are excluded from a vegetarian diet.

In many family budgets, one of the biggest food expenses is often meat. So in theory at least becoming a vegetarian should be an outstanding financial maneuver. In theory, if all you ate was rice and vegetables, you should be able to live for very little.

But theory and reality are often far apart from each other. Because the culture of vegetarian living has developed so many high quality foods to fill the gap left behind by a good steak or a plate of barbeque ribs, you can spend as much or more on your vegetarian lifestyle as you did when you were a meat eater. The high cost of living as a vegetarian is not entire attributable to gourmet foods however.

The truth is if you are going to live in day in day out and month in month out on a vegetarian diet, not only do you need some high quality foods to substitute for taking a whole food group out of your diet, you need variety. The quality is needed because its your health on the line if you don’t get the proper nutrients. The diversity is needed because if you get bored with the vegetarian lifestyle, you may quit and give up. And nobody wants that.

Another reason that the cost of vegetarian eating is often higher than a “normal” diet comes from the fact that vegetarians are still in the minority. So prepared vegetarian foods and vegetarian only restaurants are rare. And to be able to make a profit, these specialty stores must charge a lot because they are specialty stores. Unfortunately, even though we see the vegetarian community as a supportive one, if you are going to be able to afford the vegetarian lifestyle, you are going to have to learn to cut costs.

Cutting costs means eliminating shopping at “boutique” vegetarian markets and no more eating out. Or at least it means cutting down on the eating out significantly. You can buy fresh vegetables and fruits at farmers markets or grocery stores that are just as valid as vegetarian options as any you get as a specialty store. Using a good food processor and other means, you can chop, dice, boil and puree just about any kind of vegetarian meal that you might be able to imagine getting in a restaurant. And at a much lower cost. Not only that but the leftovers can go into a compost pile to make fertilizer for your garden when you can grow your own vegetables next spring.

That “grower to consumer” market that often surfaces as a farmer’s market is a great way to save lots of money also because you are buying your produce directly from the farmer and you cut the grocery store out of the loop entirely. One way to make sure you capitalize on every opportunity to buy inexpensive produce is to work as a community. Get about a dozen vegetarian families working together to always be on the lookout for a great buy. One might find a small farmer’s market or roadside stand that is selling produce far below grocery store prices. Another might find a farmer who will basically give his food away just to clear the field. With some coordination, you could field an army of vegetarians to grab those bargains while they are fresh and stock everybody’s kitchen with low cost fresh produce.

These are just a few of many ways you can find to save money on your vegetarian groceries and still have just as much quality but without as much cost. By shopping smart and shopping for bargains, you can live the vegetarian life and feel good about it because you are not only healthy, you are smart.

Its one thing to move into a vegetarian discipline when it comes to preparing your meals at home. But things get more complicated when you go out to eat because you must be prepared to order appropriately at a restaurant so you get good foods but foods that are in line with your vegetarian way of life.

The first order of business that should rank high on your priorities early in your vegetarian career is to find and try all of the vegetarian restaurants in town. This list will come in handy when enjoying some social time with like minded vegetarians or to eat on the run or from work. Also these will be the kinds of restaurants where you can learn what kinds of recipes to look for and what you like in a vegetarian order.

But you won’t take all your meals with other vegetarians. If you are like most of us, you share your life with friends, loved ones and coworkers who are not part of the vegetarian lifestyle. So learning to find good vegetarian alternatives in all of the restaurants is one of the skills you will become adept at the longer you remain a vegetarian which is hopefully for life. One trick is that if you have a vote in the kind of restaurant to choose, go for Chinese or Italian. Chinese restaurants often have some great meatless offerings already on their menu so you can order vegetarian and not even raise anyone suspicions.

Similarly because you find so many dishes in an Italian restaurant that are pasta only, you can order a veggie pizza or just pasta with a nice sauce or maybe some broccoli and enjoy a fine dinner that is totally in step with your vegetarian rules. Any restaurant that already has a good selection of meatless dishes that are not set apart as vegetarian are a good choice because you can dine with your non-vegetarian friends and family members and not call attention to the differences between you and them. And since most restaurants have a good salad menu, that is always a fall back in any restaurant situation.

If your vegetarian regimen is vegan so you must also avoid milk, eggs, cheese or anything cooked in chicken or meat stock, you will have to kick your vigilance up a notch. The good news is that the vegetarian movement has become so large and wide spread that many restaurants want to accommodate their vegetarian customers.

By letting your waiter know of your diet restrictions, he or she can guide you to the items on the menu that fit your requirements. It is not uncommon to see the manager or chef of the restaurant come to the table to help you make a choice. Restaurants are in the business of satisfying customers so they want to make sure you are happy with their menu offerings. And by enlisting the aid of your restaurant staff in a cooperative and friendly way, you send a positive message to your dining companions that you can live a vegetarian lifestyle and still be a happy member of the community in which you live.

Most of us have a short list of restaurants that we frequent often. But every restaurant you go to wants to be on that short list and make you a valued customer. So network with your vegetarian friends and do your homework up front to find out which restaurants do well at accommodating the lifestyle of their vegetarian or vegan customers. Then develop your strategy for handling any situation where you find yourself eating out so you can come out of that experience with a good meal that fits your lifestyle and not miss out on the great social times that we associate with the eating out experience.