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.

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.

How To Eat Healthy At Highway Rest Stops

Road trips are tons of fun but definitely aren’t conducive to healthy eating. Most highway rest stops are chock full of greasy fast food options and not much else. Luckily, Eater recently compiled a list of tips on the best foods to eat when on a road trip.

 

  1. Stop At Roadside Stands

 

Summer and fall offer amazing opportunities to try fresh, local produce. From peaches in Georgia to apples in New York, stop off at roadside stands for a healthy snack. Most times the items you buy at these places was picked nearby and that very morning, making it a great option for both the environment and your body. This is also a great way to ease the suffering of any carsick passengers.

 

  1. Try Mom-and-Pop Shops

 

Though they can sometimes turn out to be a little shady, Mom-and-Pop restaurants, diners, and gas stations often have delicious and nutritious food options. Local ingredients and less processed ingredients mean less tummy troubles for you. They also usually feature local delicacies, a much tastier alternative to the same old chains.

 

  1. Give In To The Nuggets

 

If you have no other option besides fast food chains, go for the chicken nuggets. Though they’re breaded and fried, they are almost pure protein, making them a more filling and healthy option than fries or onion rings.

 

  1. Snack On Frozen Yogurt

 

While it is a bit of a sugar bomb, fro-yo is actually a pretty healthy snack option compared to many rest stop choices. Top your cup with fresh fruit and granola for a bit of nutrition and an energy boost to get you to your destination. This is obviously a messier snack, though, so either forgo it if you’re driving or plan on a longer stop.

The Best Way to Consume Vegetables

Roasting the vegetables in the oven has been considered a great way to offer vegetables during dinner while adding flavor in order to make the experience more enjoyable with a touch of olive oil, salt, as well as pepper. With caramelized root vegetables, roasted cauliflowers, as well as delicious roasted brussels sprouts, the opportunities are endless to making a vegetable taste delicious with the much needed nutritional value. Though the option for roasting the vegetables seems like the better alternative, research does show controversial studies that show that much of the nutritional value of the vegetables are often lost when the vegetable is roasted.

 

Despite the vegetables being roasted, the vegetables are not only bursting with flavor, but are also full of fiber and low in calories with countless minerals to also consume. Roasting is a great option to get individuals to truly eat their vegetables and to make it combine a delicious taste with nutrition. As the biggest battle among children is getting people to eat their fruits and vegetables, this has become the best option in allowing for children to get their daily dosage of important parts of the food groups. Roasting vegetables has even been proven to improve the way the body absorbs the nutrition.

 

Though the roasting of the vegetables does take away a lot of nutrition such as vitamin B and C, this option can also provide many cardiovascular benefits to the body. Vegetables that are roasted such as carrots have been scientifically proven to have much more antioxidants that improve the body. The best option to eating vegetables is to create various cooking methods. For vegetables that are less enjoyable, the roasting option may be the better option. However, if one prefers one vegetable, try eating that vegetable raw to absorb all of the nutrients.

 

For roasting vegetables and to have the most benefits for the body, a few recommendations include going easy on the olive oil which is high in calories and fat. In addition to this, keep the olive oil at a reasonable temperature and keep it well below the point that the olive oil burns. Olive oil that is burning breaks down the nutritional value of the olive oil and makes the overall dish less healthy.

 

Ways to Eat Healthy

The brain is what is considered to be the most important part of the body as it controls the movement of the body, the emotions, as well as the overall speech that is held among the individuals of the world. The brain is something that must be taken care of in order to ensure a happy and healthy life that has the best brain possible. One of the most important ways to keep a happy and healthy brain is through a healthy diet. Not only does this help the body, but a diet also has a positive impact on how the mind thinks.

 

Here is a list of ways to eat healthy.

 

1.) Count the bites

 

A new way to watch what is being eaten without even having to be on a diet is to count the number of bites when eating the meal. When beginning the meal, set a goal for the number of bites and slowly count as the food is consumed. This tricks the brain into thinking that they are full.

 

2.) Eat protein-packed food

 

For individuals looking for a lean body with lean muscles, the best way to achieve this is by eating lean protein with vegetable. A protein-packed meal that is full of lean meats not only encourages weight loss, but also tells the brain that the stomach is full and no longer needs to consume any more. For individuals who are hungry all the time, it is a better option to look for foods that are healthier and the stop the consistent hunger that is often associated with dieting.

 

3.) Eat the foods that are enjoyed

 

An important way to trick the brain that it is full is to do not limit the foods that are enjoyed while dieting. For those that love junk food and switch to kale and yogurt for losing weight, this method is always destined to fail. As food is supposed to be enjoyed, individuals can eat whatever they want as long as the portions remain small. In addition to this, there are also alternative recipes to junk food meals that are loved by the dieters. Food such hamburgers, grilled cheese, and hot dogs can also be replaced with a delicious substitute that tastes like the real deal.

 

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.

 

 

Easy Hacks that can Facilitate Healthy Eating

  1. Having small protein meals

This strategy assists in weight loss since it reduces hunger spikes and maintains the stability of blood sugar. The plan is also essential for nutrient timing because small meals are easy for the body to break down and absorb. Proteins are beneficial in the breaking down of the body fat, and one should include at least 30 grams of the nutrient in every meal. Having excessive fat decreases absorption rates for vitamins and minerals and also leads to inflammation.

 

  1. Including a little healthy fat in every meal.

Healthy fats can be obtained from foods such as eggs, avocados, coconuts, and olive oil. This helps in digesting the vitamins and antioxidants that are in vegetables. Vitamins such as carotenoids that are offered by spinach and carrots are highly soluble in fats. It is, therefore, necessary to add a piece of avocado in a vegetable salad so as to speed up digestion and absorption of nutrients.

 

  1. Chewing food thoroughly

Swallowing large chunks of food leads to a waste of nutrients since some of it is not well digested. Chewing food wells allows it to mix with digestive saliva enzymes such as lipase and amylase. The two enzymes facilitate the digestion of starch, proteins, fats, and sugars. Thorough chewing also increases the surface area of the food, and therefore, enhances absorption in gastrointestinal region. People who chew food well (about 40 times) are likely to experience less hunger than those who don’t (less than 25 times).

 

  1. Consuming probiotic and prebiotic foods

These are beneficial bacteria that live in the gut, and they play a great role in digestion. The probiotic foods include sauerkraut, kefir, yogurt, and pickles. Supplements can also be used. These foods assist in reducing bloating in the stomach. It is also necessary to include prebiotic diet in meals since they feed the probiotic and enable them to work well. Prebiotics are in foods like bananas, leeks, artichokes, and asparagus.

 

  1. Cooking vegetables well

The best way of cooking vegetables and preserve their nutrients is by steaming them. This retains the chlorophyll, vitamins, and soluble proteins. Cooking the vegetables helps in freeing antioxidants that are in them and also breaks the outer layers hence making them easy for the body to digest and absorb.

 

How to Start Eating Healthier for Better Wellness

It’s easy in this day and age to stop at a fast food restaurant get a greasy burger with a side of large fries. It’s tempting to walk through the grocery store and be lured into the bakery section with its cakes, pies and pastries. Unfortunately, America alone has a growing obesity epidemic that is robbing people of their happiness and health. Sure, food is great and a source of pleasure for many, but carrying around excess weight is difficult, exhausting and taxing on our health.

 

The key to losing weight and getting in better health is changing what’s on your plate. You’ve probably heard the motto that you can’t out-exercise a bad diet. No matter how much walking you do on your treadmill every night, it’s not going to undo the damage that a half dozen morning donuts, a huge sandwich at lunch and two helpings of dinner did. Eating healthy isn’t easy and anyone who tells you it’s effortless to go from eating junk all the time to fruits, veggies and salads is flat-out lying. It takes discipline and commitment to make the change, but the beauty about making this type of change is that it slowly becomes a habit. After a few weeks of eating more healthfully, you’re less likely to reach for the piece of cake after dinner because you’re afraid you’ll undo all your hard work. You’re less willing to have a huge portion at dinner because you feel just as satisfied with a smaller plate.

 

In order to start eating healthier, it’s important to eliminate temptation. Get rid of all the junk food and snacks in the house and stock the shelves with healthier options. If your downfall has always been ice cream, just don’t buy it and keep it in the house. Not only will you save a lot of money long-term by not purchasing your ice cream, but it won’t be there taunting you all the time. In some cases and for certain people, making smaller changes is the way to go. Instead of buying full-fat milk, purchase skim milk. Instead of buying sugary ice cream, buy a pint of sugar-free deliciousness. Even by making these small and effortless changes, you may still lose weight and start your path to a healthier lifestyle.