How To Stay Health While Being A Pregnant Vegetarian

Readers of the New York Times asked a question about being pregnant and a vegetarian in the ask well section of the newspaper. Their question was is it possible to remain completely healthy and have a healthy baby while being on a vegetarian diet or the more extreme vegan diet. A New York Times reporter did some research on the subject and asked some experts. Here is what she found.

All of the studies done on vegetarian mothers who were pregnant showed no increase in birth defects or health problems. This data comes from 22 studies that tracked vegetarian mothers. The observational studies only included healthy vegetarian mothers, so the researchers in the study said that more research is needed to in fact say conclusively whether vegetarian mothers have no increased risks of birth defects or health issues.

Doctors say that being on a plant based diet is acceptable for pregnant women if they take some precautions. When a woman is pregnant her need for the mineral, iron doubles. Iron is found in animals foods such as red meat and some fish. There are plant foods that are rich in iron, but they are not as readily absorbed. Doctors thus advise pregnant women to eat plenty of iron rich plant foods such as beans, peas and lentils as well as greens like spinach and collard greens. Taking a supplement is also a good idea.

Another vitamin that pregnant women may be lacking who are vegetarians is vitamin B 12. This nutrient is not contained in plant foods. There are some vegan foods that contain this vitamin such as soy products like tofu or fortified cereals. If you can’t stomach soy or fortified foods, then just take a supplement which includes B-vitamins and iron. There are special supplements designed for pregnant women and vegetarians that have the vitamins that vegans and pregnant women especially need. If vegetarian mothers ensure they get enough B-vitamins and iron than there should be no problems with staying healthy and having a healthy baby.

Healthy Snacks for Kids

There are many tasty, healthy snacks that you can make for kids. These healthy snack options include vegetables, various plant-based butters and fats, dairy and whole grains. However, one must keep in mind that too much of anything is bad. A hummus dip, for example, can be healthy, though if you eat a lot you may be consuming too much sodium. Dairy products are healthy, but you really have to keep a close eye on what types of dairy products you consume and how often you consume them. For example, cheese is a very nutritious dairy product, though small amounts of cheese tend to have noticeably high amounts of fat and cholesterol. A healthy dip has its place in a healthy snack, though there may be a lot of sodium in a small amount of dip.

Popcorn is a great snack because for every three cups of popcorn, there are 4 grams of fiber. Popcorn is a very versatile food product that you can put any toppings on. The best kind of popcorn is plain popcorn, because there is generally nothing added to it, and it can act as a blank canvas for what you want to add.

Cookies can be a surprisingly healthy snack for kids. If you make cookies with oatmeal and whole wheat flour, suddenly you will have cookies jam-packed with fiber. You can add applesauce to cut down on butter. You could even try to use other types of butters and oils.

Peanut butter is a great snack option because it provides beneficial fats and proteins. It goes great with vegetables and on sandwiches, giving them heartier consistencies.

Cheese is tasty and full of calcium and protein. This is a very nutritious snack if it is eaten in moderation—not snacked on compulsively and not eaten everyday.

Teaching Kids Some Food Hacks Can Provide a Lifetime of Health

Most parents are well aware of how much their kids can eat. Providing food for one’s family is one of the most readily apparent signs of a good parent. However, it’s becoming more and more clear that it’s just as important to teach them what and how to eat. Thankfully there’s a few easy food hacks that can help kids appreciate even the healthiest foods.

The Food Network looked at some of the healthiest foods around and figured out some ways to entice kids to actually give them a try. And it turns out that sometimes kids actually had the right idea from the start.

Take popcorn as the perfect example. On the surface of things it might seem like junk food. But that’s more about what people put on popcorn than the food itself. Popcorn is actually a high fiber and low calorie grain which is a perfect snack food.

However, there are instances where one needs to be a bit tricky with healthy ingredients. Popsicles and cookies aren’t exactly health food when one simply buys them from the store. But most of what’s unhealthy about them is simply due to choices for ingredients. Ice pops don’t have to be little more than frozen sugar water. One can use healthy orange juice to create the perfect treat for a hot summer day. Or rolled oats can be used to fill up cookies and make them more healthy.

Even the ultimate unhealthy meal, pizza, isn’t inherently bad. As the Food Network points out, pizza is basically just a sandwich without the extra layer of bread on top. Going light on the cheese while concentrating on healthy toppings can make pizza that’s quite healthy.

All of the suggestions have one very important thing in common. And it’s what makes it a real food hack. They all use fun foods as a framing device to help train kids to enjoy healthy tastes. The tastes of an adult are formed by his or her childhood. When healthy items like broccoli or fruit are associated with happy memories than those eating habits will create the foundation for a healthy life.

Simple Substitutes For Unhealthy Foods

Unfortunately, it is often difficult to tell which products contain harmful components and which do not, but the ones that do not benefit the body, are just better to exclude from the diet gradually. To do this, absolutely no need to restrain ourselves, because everything that you loved, can easily be replaced by something more useful for the body and less rich in taste which is often an indicator of fats.

Currently harmful products can be safely substituted in the case of bakery products. And it is not just about the carbs that threatens of weight gain, but the huge amount of preservatives that are added to the dough. This is done and to improve palatability and to increase shelf life. In such a situation it is best to bake the bread yourself, but if this is not possible, choose a variety of whole-grain, bran flour when you are shopping. Also, look at the shelf life, the less time that the product will be able to last, the more natural the product is.

Sweetened soft drinks are a fast track to obesity. They do not quench thirst, instead after drinking them, you will be thirsty again and again, resulting in a huge amount of sugar being absorbed by your body. A good alternative is tea, or even a compote, home-cooked with a minimal amount of sugar. Considered most useful compote of dried apples or cranberries. If you absolutely resolutely get rid of sweets,
A more budget friendly alternative to replace soft drinks is the addition of mineral water with lemon juice for taste. It is also possible to use fruit with green tea to flavor it. When the tea is hot enough, remove the tea bag and let it cool. Add cold refrigerated fruit and you will have a healthy flavorful alternative.

Sausages and fast food burgers are best if avoided because of the incredible amount of additives and fats. Replacement will be homemade burgers or chicken breast. If you want something that tastes like smoked meat, the best option would be fish that is baked in foil. In general, it is a great alternative to meat as it is full of useful protein and contains less fat.

Eating healthier does not have to be complicated. For the most part almost everything that you pick up from the supermarket has some variation of additives that are very harmful to the body. Do not cut out all of these foods at once, instead try to gradually cut them out, or only allow yourself certain times to eat them. This will help you to improve your health in the long run and prevent the risks of you relapse or junk food binge. Do everything in moderation and you will have long term results.

Modify Your Diet For The BEtter

The secret is moderation
The vital precept to a healthy life is moderation. For the body to work the right way, it has to have a proportionate amount between minerals, vitamins, dietary fiber, fats, proteins and carbohydrates. Do not eliminate from your diet the intake of certain foods, just eat them in marginal quantities and less often.

Pay attention to how you eat
What is crucial is not only what you eat, but how you eat it. Food should be eaten slowly so that it is thoroughly chewed. Do not try to scarf down a lot of food while on the go. Rise every morning to try and do some light weight exercises and be certain to eat breakfast, build the regimen to work the cardiovascular system, then nourish yourself with a light breakfast.

Secret Color Schemes
The primary components of a healthy nutrition are fruits and vegetables. They are filled with antioxidants, dietary fiber, minerals and vitamins. If you dislike vegetables, attempt to eat them gradually adding into your menu, and you will soon notice that you have gotten used to consuming them, because they are so necessary to have in the body.

Vegetables
Green vegetables better blood circulation, strengthen respiratory, contain vitamins A, C, E and K, zinc, potassium, iron and magnesium. Sweet fruits decrease the appetite for sugary foods. The fundamentals of excellent nutrition is eating varied fruits. Citrus fruits have vitamin C, berries is an inhibitor of cancer, while apples include dietary fiber into your system.

Useful carbohydrates
When a majority of individuals hear about carbohydrates, they assume that you are talking about rice, pasta, potatoes and bread. They contain carbohydrates, but also contain unwholesome carbohydrates and starch. They break down into glucose, which increases blood sugar and insulin levels making them unstable. Some resources of beneficial carbohydrates are whole grain wheat, vegetables, fruit.

Is a Food Truck a Great Investment?

According to statistics published in the Huffington Post, food trucks have become a one billion dollar industry with that figure continuing to grow every year. Since 2007, the industry has grown by approximately 18 percent leaving many people wondering if a food truck is the right investment for them.

The short answer is that it may be a great investment for those who know how to control expenses and who have experience running a business. Of course, the most successful owners are those who already have a love of great food and know how to serve it in an attractive manner.

The risk of opening a food truck is much less than opening a traditional restaurant. Over 85 percent of all new restaurants fail within the first three years of operation making opening one an extremely risky venture. One of the biggest problems when opening a traditional restaurant is that expenses can soar quickly to almost $500,000. Alternatively, the cost of opening a food truck is usually a much more manageable $125,000 with many people managing on less than $25,000.

Before opening a food truck consider where the truck will be based and the number of people that might be willing to buy food from a truck. Also, consider the menu trying to keep the delicious food priced between $8 and $10. Some gourmet items may be priced slightly higher but there must be a market for them.

Those who are passionate about food often buy food trucks as a first commercial investment and many are highly successful. Experts suggest that it takes more than a love of food for a person to be successful. In addition to studying the available number of customers, consider what foods they might want that are not currently being offered by the competition. Also, consider how easy those foods will be to carry away from the truck. Finally, consider where you will get your ingredients making sure that great quality ingredients are available in your local market at a reasonable cost.

 

 

Tips on how to Eat in a Health Way

Some people tend to think that living a life that involves eating healthy foods is a difficult decision. However, it is very easy, and it is not about feeding on a diet of organic vegetables and dry beans. Having excellent eating habits involves a few hacks that can significantly transform one’s life.

 

  1. Never skip breakfast

Breakfast is an essential meal of the day. Skipping it makes one to eat high-calorie food during lunch hour, which may result in unnecessary weight gains. Having a light meal in the morning helps in preventing dangerous medical conditions such as obesity, heart disease, high blood pressure, and diabetes.

 

  1. Always have some healthy fat foods in a meal

Many people believe that consuming fatty foods leads to weight increment of the human body. Having healthy fats is beneficial since it assists in the digestion and absorption of fat-soluble vitamins. Eating fats also enables one to feel satisfied for a long time and also eliminate cholesterol from the body. Foods that offer healthy fats include sardines, tuna, avocado, eggs, almonds, and mackerel.

 

  1. Eating fruits often before going out to shop

People who visit supermarkets with on an empty stomach are most likely to buy junk foods to calm their hunger. However, eating healthy foods before shopping time tends to influence the thinking of an individual. A person who has had vegetables and fruits has high chances of buying more of them from the store.

 

  1. Using the 15 minutes rule.

Many people like ordering for the second course whenever they feel like they are not satisfied. In most cases, one might not be hungry, and the food is still being digested. It is, therefore, necessary to wait for at least 15 minutes before making a decision whether the stomach needs extra food. This hack enables one to avoid overfeeding.

 

  1. Owing smaller plates

Some of us were raised by parents who forced us to eat all the food on our plates before leaving the dining table. These habits are usually retained, and people tend to want to finish all the food that they have served. Having large dishes may lead to overfeeding. It is, therefore, necessary to buy smaller plates so as to reduce the calories that one consumes in a day.

 

Reducing Meat in Our Diets: A Multifaceted Issue

Although for many people it may be hard to imagine themselves giving up burgers or steaks, there are many arguments for consuming less meat. Meat and meat products, as well as the processes used to harvest them, create pollution and expend a lot of energy and resources. Out of overall global greenhouse gas emissions, 1/3 is estimated to come from agriculture, with half of that being produced solely from livestock. Producing the requisite amount of calories needed for an individual to survive off animal sources requires significantly more energy and produces more waste than producing the same amount of calories from plant-sources. Understanding environmental impact of animal agriculture is an important step to recognizing the true expanse of the benefits of a plant-based diet.

 

Beyond being environmentally detrimental, eating high levels of red meat in one’s diet has shown increased incidence of cancer, heart disease, respiratory disease, diabetes, kidney disease, infections, and stroke. While this news is troubling for meat-eaters, the silver lining seems to be that white meat consumption brings a reduced risk of disease, so not all meat is off-limits. Studies of heart disease have shown significantly lower incidence rates in vegetarians, which is theorized to be due to the anti-inflammatory properties of plant products, as well that non-meat eaters generally have lower levels of cholesterol in their diets. Typically those that eat meatless diets weigh less on average than those who regularly eat meat.

 

You may have heard of gut bacteria, which are enzymes and creatures that live in your stomach and intestines that help to digest the food that you eat. They are an ecosystem of their own, affected and altered by what we consume. Vegetables and fruits contain proteins and indigestible carbohydrates that alter the different levels of bacteria in the gut. When you switch over to a vegetarian diet, these changes can lead to boosts in the levels of healthy gut bacteria, which can lead to an overabundance of gas in the intestinal tract. This can leave new vegetarians feeling gassy or bloated for a while, but can help you lose waist inches over time. Overall, there are many things to consider in one’s lifestyle that can help you and Planet Earth to live a longer and healthier life.

 

 

Fresh Spring Food Ideas

With spring in full swing, many gardeners are seeing the first shoots pop up in their tilled beds. Shoppers are seeing the first farmers’ markets open up. Soon, things like asparagus, new lettuce, and fresh strawberries will start making their appearances in the specials at smart restaurants. If you want to make your guests or your family both happy and healthy, there are some great choices out there for you to make this time of year.

 

One of the best parts of spring and summer is the quality and wide variety of fresh vegetables easily available to home gardeners and frequenters of farmers’ markets alike. It makes healthy food choices easy when everything is at its height of ripeness. Few things are as good at a newly snapped asparagus sprig or a ripe, red tomato pulled directly from the vine.

 

For those interested in starting gardens, now it the time to plan your space. Many gardeners have early things out already, like lettuce, spinach, and radishes. Tomatoes and peppers still have a few weeks if you buy them already sprouted, but if you planned on starting your own from seeds, you may be running out of time. The hard work of a home garden often pays off if you are the type of person who really appreciates perfect vegetables.

 

One of those folks is celebrity chef, Ina Garten. She is well known for her high-caliber home cooking, especially in home entertaining. She also has a bit of a green thumb in the garden. She has a new recipe out for a Spring Green Risotto that looks fantastic, while really incorporating as much of the freshness of spring as possible into the dish. The asparagus in the recipe is really perfect this time of year, especially if you are among those lucky enough to have your own perennial patch out back.

 

With so much available to chefs this time of year and for the next few months, it is simple to find ways to incorporate these things into your diet. The variety is wide and will expand and change as we roll into summer. If you pick things at their height of season, you will always have a great product. Great products are the keys to great dishes and good eating.