Water and Diets

May 6, 2011 By Leave a Comment

Water for DietsDrinking water is essential for life and healthier living. We need water to survive and by drinking your quota every day will most certainly help you maintain healthy skin and diet. Did you know that drinking plenty of water can help your diet? Sure it does it stops you from eating and keeps you full.

Are You Drinking Enough

Recommendation from the Food and Nutrition Board are for women to have 91 ounces per day and 125 ounces for men. This figure is from all sources of food, drinks and water itself.

A general rule of how much to drink, is to drink 8 cups of water per day a total of 64 ounces. However this is just a rule. Exercise, climate, heat, activities all aid in water usage from the body. The more active you are the more water the body uses. This must be reflected in your intake. Tip – Drink water before, during, and after every physical workout.

Drink water throughout the day, on a regular basis to keep yourself hydrated. Don’t wait for the thirst to kick in, by this time your body has already started to dehydrate. Stay on top of your thirst.
Tip – drink throughout the day, it will not help you drinking 8 glasses of water in a short period of time. Stay consistent and hydrated.

3 Way’s to Help Your Water Intake

Check out some easy tricks for getting enough water to your body:

Carry water with you through the day – here at Fat Fighters we find it easy to carry bottled water with us throughout the day. If you are going to work or for a walk or a car journey simply carry a bottle of water with you. You can even go as far as taking the full 8 glasses in a bigger bottle so you know how much you have to drink.

Add a little bit of juice – if you are not a water lover, then you can always add some fresh orange or lemon to your glass to make your water intake a more pleasant experience. If you have no fruit then a little juice can also do the trick.

Food can help a lot – remember the right foods can provide you with a lot of water especially fruit. Take onboard more water melon, apples and juicy fruits to help you. Soups are also a good choice too.
If you want your diet to be a success you need to drink plenty of water. Water fills you up and helps to release unwanted toxins from your body. Get started today!

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Pregnancy and Vegetarianism

May 4, 2011 By Leave a Comment

Pregnacy and vegetarians When a woman becomes pregnant, her body needs more nutrition in order to help the development of her unborn child. For women that are vegetarian, it does not mean that you have to give up being one to ensure you are getting the proper nutrition for yourself and your baby. What you have to do is alter the servings of the four food groups to maximize your nutrition. The good news is that because you were are vegetarian before you became pregnant that you are probably in good health, which is very important for the initial stages of your pregnancy.

Calcium

During pregnancy, it is important to maintain proper nutrition and one of the most important nutrients during pregnancy is calcium. When pregnant, vegetarians should try to have at least four servings of foods that are high in calcium. Foods that are good sources of calcium especially when pregnant include green leafy vegetables, cereals and soymilk that has been fortified with calcium, bok choy, and beans.

Vitamin B12

One vitamin that is lacking in the vegetarian diet is vitamin B12. When a woman is pregnant it is more important than ever to make sure that she is getting all of the vitamins she needs to ensure proper development of her unborn child. There are not many food choices for vegetarians to choose from that are good sources of vitamin B12. The best source of vitamin B12 for vegetarians is soymilk that has had vitamin B12 added to it. To ensure that pregnant vegetarian women gets the right amount of vitamin B12 in their diet it is recommended that they take a B12 supplement. It is important to check the label of prenatal vitamins to ensure that vitamin B12 is included in its recommended daily dosage.

Iron

For vegetarians, making sure that they have enough iron in their diet when pregnant should not be a problem. Green leafy vegetables, nuts, beans, and whole grains are all good sources of iron and are staples of the vegetarian diet. To help absorb iron, it is a good idea to eat citrus fruit or drink some juice that has high levels of vitamin C and this will help make sure that pregnant vegetarian women are getting enough iron. Just remember that as pregnancy progresses more iron is needed, so a supplement may be needed. Again, check the label of the prenatal vitamins that have been prescribed to ensure that iron is represented in the daily recommended dosage.

Protein

During pregnancy, the body’s need for protein increases just like many other nutrients. This is another one of the advantages of being a vegetarian. The vegetarian diet is full of good sources of protein, soy, whole grains, and legumes are full of protein and if you have been following a proper vegetarian diet, you are probably already getting enough protein even during pregnancy.

Suggestions for Meals during Pregnancy

As you have read, when pregnant it is important to maintain a healthy diet and increase the intake of some foods to ensure that the proper amount of nutrients are consumed. To do this, make sure that your meals include green leafy vegetables, whole grains, beans, nuts, and fruit. For example, for breakfast have juice, cereal topped with your favorite fruit, or perhaps toast with peanut butter. For lunch, have a healthy garden salad with a nice assortment of fresh fruit. For dinner, have some lentil soup and do not be afraid to add your favorite vegetables to the soup, perhaps broccoli or spinach. For snacks during the day, have some dried fruit, trail mix, or nuts. Do not forget to include some soymilk that has been fortified with vitamin B12 and take any supplements that have been prescribed. If the decision to breastfeed is made then the same diet that was followed during pregnancy should be continued until the decision is made to stop breastfeeding.

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How to Plan a Vegetarian Diet

May 4, 2011 By Leave a Comment

Vegetarian Diets and Fat FightingIf you are making the switch to a vegetarian diet do not be overwhelmed when it comes to making a shopping list so you can start preparing vegetarian meals at home. It is not a difficult job to make sure that you have everything you need to succeed in your new endeavor. Make sure you buy plenty of grains, green leafy vegetables, beans, and nuts. If you are unsure of how to prepare vegetarian meals, invest in a vegetarian cookbook, which are plentiful at your local bookstore or look online for recipe ideas.
Simple Guidelines for the Beginner

Start with simple and easy to prepare meals such as brown rice and mix in your favorite vegetables, you can even add flavor to rice by adding apple juice to the water when cooking it. Take a trip to your local ethnic market, many of these markets especially ones that cater to people from the Middle East will have a variety of vegetarian selections available and will be able to give you some pointers about how to prepare food that you might not be familiar with. To curb your temptations to fall off the vegetarian wagon while you have a day out, pack some nuts, granola, fresh or dried fruit, along with some juice.

What about Protein?

Getting the right amount of protein is important to maintain human health. It was once believed that a vegetarian diet could not deliver the proper amount of protein that humans needed without including at least some red meat. However, this has been proven not to be the case. If you follow a proper vegetarian diet with the right amount of bean, grains, lentils, and vegetables you get all of the essential amino acids that you need to maintain a healthy diet.
The benefit of consuming plant proteins instead of animal protein is that you will not only eating a healthier diet but your risk for many medical problems will be lowered. Eating a diet that is high in animal protein increases your risk for developing kidney disease, certain cancers, kidney stones, and even osteoporosis.

How about Calcium?

Do not be worried that by becoming a vegetarian that you will be not getting the required amount of calcium that is needed to maintain your body’s health. The benefit of being a vegetarian is that a proper vegetarian diet does not contain protein from animals. Diets that are high in animal proteins have been shown to cause bones to lose calcium and possibly lead to osteoporosis. Along with the use of plant proteins to maintain healthy calcium levels vegetarians can find foods that are a good source of calcium. Good sources of calcium in a vegetarian diet include soymilk, soybeans, lentils, almonds, and some dried fruit.

Supermarket Shopping Tips

When you have made the decision to become a vegetarian you will also have the task of relearning your favorite supermarket. You will have to find things on aisles that you may have never been down before. As most supermarkets are generally laid out in like fashion, it is good to know the sections where vegetarian foods can be found. Most supermarkets now offer a health food section, and it is here where you will find products like vegetarian burgers, sausage, and roasts. The refrigerated section of your supermarket is where you will find tofu, hummus, vegetarian bacon, vegetarian hotdogs, and egg-free pasta. Other vegetarian staples will be where they have always been, these items include rice, beans, pasta, and spaghetti sauce. Of course, you should already know where they keep the vegetables at your local supermarket.

A Sample of a Vegetarian Menu

Making the switch to become a vegetarian does not mean that your daily meals will be filled with bland food that resembles bark from a tree. There are many choices that you can make to have delicious and attractive looking meals. For breakfast, have oatmeal, toast with peanut butter, your favorite fruit, and cereal with soy milk and top it off with a sliced banana or your other favorite fruit. At lunchtime, you can choose from having a veggieburger, garden salad, baked sweet or regular potato topped with your favorite vegetable, hummus, or a hearty vegetable soup with crackers, or a bowl of fresh fruit. For dinner, you could choose from having burritos stuffed with beans, rice, tomatoes, and avocado, or a fresh garden salad. You could opt for a Chinese stir-fry made with tofu and vegetables such as broccoli, onions, and ginger or vegetarian sausage. You could also have pasta topped with a vegetarian spaghetti sauce or just a nice selection of your favorite vegetables with a nice vegetarian dip. If you get hungry during the day, make sure that you have some vegetarian snacks on hand like fresh fruit, trail mix, dried fruit, or a soy based yoghurt.

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Vegetarian Food and Your Health

May 4, 2011 By Leave a Comment

Vegetarian diet and fighting fatSwitching to a vegetarian diet can be an exciting and fun way to attain a healthier lifestyle. As we have previously learned, vegetarians do not eat meat, poultry, or fish. Although some do eat dairy or eggs. If you choose to follow one of these diets and lifestyles, you will find that your risks of contracting certain diseases will fall.

Cardiovascular Disease

Studies that have been conducted on vegetarians have shown that they have lower cholesterol levels that people who consume red meat. This is because cholesterol is found in animal products to include milk and eggs. Therefore, even if you choose to become a lacto vegetarian you will be consuming much lower levels of cholesterol than if you stayed on a meat based diet. To that end, vegetarian meals are also low in saturated fat, one of the leading causes of cardiovascular disease. In addition, studies have shown that consuming plant proteins instead of animal proteins have led to vegetarians having lower cholesterol levels.

Hypertension

There have also been many studies conducted on vegetarians in concern to their blood pressure. Results have shown that vegetarians, on average, have lower blood pressure than people who consume red meat as a regular part of their diet. Adhering to a vegetarian diet is beneficial for people who suffer from hypertension due to it being low in sodium and cholesterol. In some cases, people who have suffered from hypertension and switched to a vegetarian diet have been able to stop taking medication to keep their blood pressure under control.

Diabetes

Becoming a vegetarian can also be advantageous to people who suffer from diabetes. A vegetarian diet is high in complex carbohydrates and low in fat, which are essential in keeping a diabetic person’s blood glucose level at a more normal range. Some people who suffer from diabetes have actually been able to come off their medication once they switched to a vegetarian diet, while others have seen a decrease in the amount of self-injected insulin they require in order to keep their blood glucose level within an acceptable range.

Cancer

Committing to a vegetarian diet can also reduce the risk of some cancers. Studies have shown that people who live in countries and cultures that have a vegetarian diet or nearly vegetarian diet have a less incidence of breast and colon cancer in their population. It is believed that this is achieved because vegetarian diets are low in fat and high in fiber. In addition, vegetables are high in beta-carotene that has been shown to help lower the risk of getting cancer. It has also been discovered that people who follow a vegetarian diet have more of what are called killer cells that are able to protect the body by fighting off and killing cells that are turning cancerous.

Other Diseases

Just as vegetarians are at a lower risk of getting some cancers, cardiovascular disease, and diabetes, they are at a lower risk for being afflicted with gallstones, kidney stones, or osteoporosis. This is due to consuming plant proteins instead of animal protein. Eating high quantities of animal protein has been shown in studies to dramatically decrease the amount of calcium from human bones. With the vegetarian diet, the consumption of plant proteins can help people from getting osteoporosis.

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Types of Vegetarians and Diets

May 4, 2011 By Leave a Comment

Fat Fighters Vegan DietIf you are looking to join the vegetarian lifestyle, there are different options from which you can choose. These different options give you the opportunity to ease your way into the scene without having to jump into the deep end with no life vest. You no longer have to make the decision to swear off meat all together to be a vegetarian and you can choose to be one of the four types.

Strict Vegetarian/Vegan

Strict vegetarians are also known as vegans and as their name implies, they do not eat any products that derive from animals, to include cheese, eggs, and cream. Vegans will replace the nutrients that are found in food that comes from animals with different foodstuffs. For example, vegans use tofu to replace meat that may be found in a dish along with the use of plant cream and plant milk. The nutrients that humans get from eggs and cheeses are replaced with the substitution of applesauce and certain ground seeds like flax.

Strict vegetarians also have their own variations of foods that meat eaters consume. If you take the time to visit your local health food store, you will have no problem finding vegetarian sausage, vegetarian burgers, vegetarian chicken nuggets, and vegetarian bacon. To replace what nutrition that is lost by not eating meat nutritionists recommend that vegans have a minimum of three servings a day of vegetables that include the dark green and leafy vegetables such as spinach and broccoli, along with vegetables like carrots.

To further their nutritional intake nutritionists recommend that strict vegetarians also consume at least five servings a day of whole grains like pasta, bread, and rice. To comply with nutritionist guidelines strict vegetarians should also have three servings of fruit and at least two servings of beans, peas, or lentils.

Health Benefits

Research studies have shown that people that adhere to a strict vegetarian diet and follow the recommended nutritional servings have a lower risk of cardiovascular disease as well as lower levels of obesity. Studies have also shown that a properly executed vegetarian diet is safe for all ages of human life, along with situations that put more nutritional needs on the body such as pregnancy. On the other hand, if a strict vegetarian does not follow a properly planned diet they may suffer from shortages of vitamin B12, Omega-3 fatty acids, vitamin D, iron, zinc, among other vital vitamins and minerals.

To counter act some of the deficiencies that can occur with being a strict vegetarian it is recommended that vegetarians eat foods that are rich in vitamin B12 or take a vitamin B12 supplement to ensure that blood levels maintain their normal levels. The reason for this is that vitamin B12 is essential to the formation of new red blood cells, DNA synthesis, and proper nerve function. By not consuming the recommended dosage of vitamin B12, strict vegetarians are at risk for a variety of health problems to include anemia.

This is especially critical in strict vegetarians that become pregnant. Vegetarian women should supplement their diet with B12. Low levels of B12 when breastfeeding have been linked to neurological problems in children. It is also important during pregnancy for a strict vegetarian to ensure that they follow the recommended daily servings because consuming a vegetarian diet has been linked to low birth weights in newborns.

Lacto vegetarian

Lacto vegetarians follow most of the dietary recommendations of strict vegetarians except that they consume milk, cheese, yogurt, and butter but not eggs. This type of vegetarian diet is popular in India. Lacto vegetarianism is in keeping with the Eastern religions such as Hinduism, Sikhism, and Buddhism and their belief in non-violence. Hindu’s believe that you are affected by the type of food that you consume and being a lacto vegetarian helps them maintain an inner peace by not consuming the flesh of any animals.

Health Benefits

This type of vegetarian diet is good for people that want to keep their cholesterol levels at an acceptable number. They can do this because lacto vegetarians abstain from eating fish and egg yolks that are high in cholesterol. Just like strict vegetarians, those who choose to become lacto vegetarians should maintain a proper diet with the recommended servings of vegetables, legumes, whole grains, and fruits. They should also back up their food selections with vitamin supplements such as B12, iodine, and choline.

Furthermore, while vegetarian diets have been deemed healthy for all ages, pregnant women should ensure that they are getting all of the recommended nutrition. If they do not, they are putting their newborn at risk for low birth weight, neurological disorders, and vision problems. They can help avoid these problems by taking the aforementioned vitamins and minerals along with DHA supplements to help the development of the newborns vision.

Lacto Ovovegetarian

A person who chooses to become a lacto ovovegetarian is a vegetarian who does not eat meat but does consume dairy products and eggs. This type of vegetarian diet is more common in Western culture. This is also the most common type of vegetarianism that is catered to in mainstream restaurants. This means that if you are going to go to dinner with someone who is a lacto ovovegetarian you do not have to look for a restaurant that caters exclusively to vegetarians because most restaurants will have vegetarian options available on their menu.

This type of vegetarian lifestyle is popular with Seventh Day Adventists. The Seventh Day Adventist church recommends that its followers eat a diet that is rich in whole grain bread, cereal, and pasta. It also calls for the liberal use of green leafy vegetables and fruits along with a modest amount of nuts, beans, and seeds. When it comes to consuming dairy products Seventh Day Adventists advises its followers to choose the low fat varieties of milk, yogurt, and cheese and does allow for the consumption of eggs.

Health Benefits

Like other types of vegetarianism, being a lacto ovovegetarian has healthy benefits. Lacto ovovegetarian usually consume a diet that is lower in saturated fats and cholesterol than the traditional diets that include the consumption of meat, which can aid in reducing the risk of atherosclerosis and lowering blood pressure. Some people who suffer from diabetes can better control their blood glucose levels through the implementation of a vegetarian diet. This is possible through the consumption of vegetarian foods such as legumes, fruit, and green leafy vegetables that can make your body more responsive to insulin. In addition, the vegetarian diet is low in fat and high in fiber, which in turn can help you maintain a healthy weight further controlling blood glucose levels.

Moreover, as well as being helpful for people who suffer from diabetes, a vegetarian diet has also been shown to lower a person’s risk for cancer. Vegetarian foods are full of antioxidants and phytochemicals, which have been shown to lower the risk of cancer. To that end, consuming meat has been shown to increase a person’s chance of getting prostate and colon cancer. Additionally, studies have shown that diets high in fat have been linked to a higher risk of breast cancer.

Flexitarian

The term “flexitarian” is relatively new and is used to describe people who follow a vegetarian diet for the most part but will occasionally eat meat. You might meet people who call themselves semi-vegetarian, this is the same as being a flexitarian. This might be a good option for someone who is making the transition from being a meat eater to a vegetarian. You can try to avoid eating meat, but if you want to have a small break, its okay and you will not feel like you have failed. One compromise that some flexitarians do when eating meat is that when they eat meat they only eat animals that have been raised organically or free range.

Being a flexitarian has become somewhat of an argument in the vegetarian culture. Some vegetarians feel that any consumption of any meat products is strictly forbidden, while others have embraced the idea that any reduction in people consuming animals is a positive. The benefit of being a flexitarian is that you can get essential protein through meat and will be less prone to need outside supplements to maintain healthy levels of vitamins and minerals.

I hope you enjoyed this article today it does give a great insight in vegetarian and healthy living

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