Truth About Vegetarianism and Its Benefits

Living by good health principles is an important element in your realization of success. 

Depending upon your definition of success, the realization of it inevitably will require mental concentration, a certain level of endurance, and considerable stamina. A healthy diet plays a major role in this effort.

In recent years a significant percentage of the population here in the U.S., have began to understand the considerable health implications of consuming red meat and realizing the need to eliminate it when choosing a healthy diet. Vegetarianism is now being viewed as a real and viable choice.

Vegetarian Meals
To answer the question, what is a vegetarian? Here are the basics.  Meals for vegetarians consists of a diet in which no flesh foods are consumed. Therefore, even if you have eliminated red meat entirely, but you consume fish, chicken, turkey and other so-called white meat, then you are not a vegetarian. 

To repeat, a vegetarian is one who does not consume any kind of flesh foods.

Types of Vegetarians
To go a bit further, if you consume dairy products and eggs, without the flesh foods, you are a lacto-ovo vegetarian. And, if you eliminate dairy products and eggs, and only consume fruit, grains, legumes and vegetables, you are a strict vegetarian or a vegan. . 

A strict vegetarian, however, has the challenge of getting adequate protein in a balanced diet whereas the lacto-ovo vegetarian does not have that challenge at all.

Once again, the purpose of choosing a healthy diet is to keep health problems at a minimum as you pursue your definition of success. It would be to your advantage to take a serious look at the vegetarian option and make your choice. 

Personally, my choice for the last 54 years has been the lacto-ovo option with no regrets.

What do you thinks about vegetarianism? Leave your thoughts below.

3 Things You Should Know About Eating More Fruits, Vegetables, and Legumes.

Consuming more fruits, vegetables, and good sources of fiber, including all types of nuts  and reducing or even eliminating all flesh foods completely is the best action you can take to assure yourself an long and healthy life.

Last year, I went to a birthday party for a 90 year old acquaintance who has a "girl" friend 20 years younger. He's happy and she's happy. He's been a vegetarian for over 40 years. I've been a vegetarian for over 50 years.

Consider the following: 

1. More than 90% of all Americans do not eat the recommended amount of fruits and vegetables. Eating more vegetables everyday as a part of a healthy diet may lower your chances of getting cancer, heart disease, stroke, in other diseases.

2. Current recommendations for healthy adults are to get 20 to 30 grams of fiber a day through dietary food sources. However, Americans on the average just get about 10 to 30 grams a day.

The following food items are good sources of fiber: beans, all types of berries, whole grain cereals and breads, sweet potatoes, peas, and nuts. There are many health benefits to eating enough fiber including lowering blood cholesterol levels and assisting with digestive disorders.

3. Reducing the amount of saturated fat such fat found in meat, high-fat dairy products, and in some processed foods should coincide with the increase in the amount of fiber in your diet. You should limit your intake of saturated fats to 10% or less of your daily fat calories.

The reduction of saturated fats help prevent many chronic diseases, such as heart disease or stroke; it helps prevent clogging of the arteries; it helps with weight control and management; and it helps to lower cholesterol levels. Healthier fat sources include monounsaturated and polyunsaturated sources of fats such as olive oil, canola all, nuts, and other vegetable oils.

Above all making these changes in your diet will help you to realize a longer and healthier life span. 

What are your thoughts? Leave your comments below.

Stay Healthy. Here are your 20 Common Everyday Super Foods

Here are the 20 Common Everyday Super Foods you must incorporate in your diet regularly and the reasons why. 

I've been a committed vegetarian for over 52 years, so you will not see any flesh foods listed here. 

  1. Bananas

      Filled with fiber and potassium  and may even help with a hangover

  2. Brown Rice

     The whole grain version is full of fiber and may cut the risk of diabetes.

  3. Grapes

      High in antioxidants, which may help reduce cholesterol 

  4. Oatmeal

      High in fiber, low in fat, and may even help lower cholesterol                      

  5. Tomatoes
      Contains exceptional amounts of the antioxidant lycopene that remains in the              flesh of the tomatoes even after cooking and canning. Choose the ones with no            sodium added.

  6. Sweet Potatoes

      High levels of vitamin A, contains beta-carotene (which may help prevent cancer and protect you from the sun) and also helps keep your skin silky smooth 

  7. Spinach

      Nutrient dense with vitamin A, K, and calcium

  8. Black Beans

 Packs a ton of fiber and has a solid amount of calcium, fiber, potassium, and folic   acid

  9. Eggs

      When in need of protein, eggs are quick and delicious

10. Pinto Beans

      Full of protein and fiber 

11. Lentils

More protein per pound than beef. Lentils are a filling food with antioxidants (and quite tasty, too).

12. Low-fat milk.

One-calcium filled glass can help keep teeth strong and even help keep off those excess pounds.  

13. Low-fat Yogurt

      Filled with protein and calcium

14. Low-fat Cottage Cheese        

      Surprisingly high in protein, and tastes great in both sweet and savory  dishes.

15. Whole Grain Pasta

      Full of fiber, antioxidants, and protein, and may help lower risk of heart disease.

16. Apples

      Get this super food for a serving of vitamin C and cancer fighting antioxidants.

17. Onions

      Onions pack a surprising nutritious punch, including a hefty dose of  antioxidants. 

18. Oranges

      Oranges aren't just about their vitamin C, it is also filled with fiber, and                          potassium.

19. Coffee
      This morning pick-up contains antioxidants to help protect the heart, and is a              great pre-workout fuel to help increase endurance.

20. Tea

      Go for the green tea if you're looking to maximize your antioxidant intake.   

The varying health benefits of tea are plenty, ranging from their antioxidant powers to helping maintain a healthy weight.    

These are feel good foods that are great for the body and even better for your budget. 

What do you think of these foods? Leave your comments below.

    

12 Ways to Eat More Vegetables and Fruits

Deciding what to eat is one of the best ways to control your destiny. 

It shouldn't be necessary to talk about the importance of eating more vegetables and fruits, but as I shop for food and casually look in the shopping carts of others in the supermarkets, I have concluded that it is necessary.  

To get your health in better shape, change your diet by following these 12 steps:

 1.      Include a small salad with one of your main meals each day.

2.      Add banana, strawberries, or another favorite fruit to your cereal or yogurt at breakfast.

3.      When eating a full meal, work on your vegetable portions right away, rather than reserving them for the end after you finish the other items.

4.      Use fresh fruit and fruit sauces as toppings on desserts and pancakes.

5.      Liven up your sandwiches with vegetables such as tomato, lettuce, onion, peppers, and cucumbers.


6.      When you have a craving for chips, have a small handful with lots of fresh salsa.

7.      For dessert, have baked apples, grilled pineapples, or a small bowl of berries or grapes.

8.      Make a fruit smoothie by blending fruit with low-fat yogurt or skim milk.

9.      Dip partially cooked vegetables (carrots, green beans, broccoli, cauliflower) in cottage cheese, hummus,  low-fat ranch dressing, or yogurt dip.
  
10.  Cut fruit in slices or halves and dip the pieces in low-fat cottage cheese or yogurt.
 
11.  Incorporate fruits and vegetables and your diet with other foods or recipes.  Add vegetables to a your favorite soup, green peppers and onions to your pizza, include  fresh fruits with your morning cereal, and stir fruit in with yogurt or cottage cheese.
 
12.  If you don’t care for raw vegetables, lightly cook them and see if you prefer them with a softer texture. Sprinkle them with herbs for flavoring.

Go to 15 Ways to Eat Well, Keep your Energy Level Up, and Your Weight Down for more useful information.  

What do you have to share about eating healthy? Leave your comments below.

15 Ways to Eat Well, Keep Your Energy Up, and Keep Your Weight Down

Copy this and tack it to you kitchen bulletin board.

1.    Eat half of your desert or choose fruit           as dessert instead. 

      
2.    Don’t eat late at night.

3.     Grill, steam, or bake instead of frying 
       
4.      Eat before grocery shopping.

5.      Make a grocery list before you shop

6.      Flavor foods with herbs, spices, and 
         other low-fat seasoning.

7.      Stop eating when you’re full.

8.      Snack on fruit and vegetables.

9.      Top your favorite cereal with apples or bananas.

10.     Include several servings of whole grain foods daily.

11.     If main dishes are two big, choose an appetizer 
          or a side dish instead. 
  
12.     Try a green salad instead of fries.
 
13.     Eat sweet foods in small amounts.

14.     Cut back on added fats or oil in cooking or spreads.

15.     Ask for salad dressing on the side.



Have anything that you would like to add to this list?