tag:blogger.com,1999:blog-9950535758965881902024-02-08T05:36:59.810-08:00Vegetarian 411 by Ravinder TulsianiFree guide to going vegetarian or vegan. Everything you'll need to get started right away: recipes, tips on eating out, ...Ravinder TulsianiRavinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.comBlogger50125tag:blogger.com,1999:blog-995053575896588190.post-89981046556633702922011-03-08T07:24:00.001-08:002011-03-08T07:24:03.275-08:00Nourishing our Body, Nourishing our SpiritNourishing our Body, Nourishing our Spirit<br />
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Many times our choice to become vegetarian isn’t only for health, environmental, or economical reasons, but also spiritual. There is a heartfelt connection between vegetarianism and the deeper side of nourishment. We must learn to nourish ourselves not only physically, but also spiritually. <br />
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The subject of nutrition is not simply a question of the food we eat at meals. Besides nutrients, foods contain scents, colors and invisible particles that attract pure light, light that is so essential for our joyful life and well-being. The choice we make is therefore always of consequential significance. <br />
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Grains, fruits and vegetables naturally grow and flourish in sunlight, and you could deduce they are actually their own form of light. In order to develop the qualities of the heart, we must eat not only peacefully, but consciously. Therefore it makes sense to consume food that is nourished by sunlight. As a result, our emotions and our essence are illuminated and nourished as well. <br />
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It’s long been said that your body is your temple and everything that enters that temple has a direct result in who we become. Therefore, when we choose to nourish our bodies with healthful, nutrient-dense plant foods from the earth, we are in turn nourishing our souls, our spirit, and our being. The quality of your food and its physical properties not only transforms our emotions and mind, but can actually change your appearance and personality. <br />
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By focusing our diet on fresh fruits and vegetables that are in season and organically produced, we are in turn connecting with nature and learning to live in harmony with it. By committing and devoting ourselves to a vegetarian lifestyle, we’ve also committed to nourishing our souls and our inner well-being. You can’t ask for a more perfect health food than that! <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-60649328541152353002011-03-08T07:23:00.002-08:002011-03-08T07:23:38.252-08:00The Environmental Costs of Factory Farming and RanchingThe Environmental Costs of Factory Farming and Ranching<br />
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Long ago, eating meat was a good source of nutrition, since the use of hormones, pesticides and mass production methods was as yet unheard of. A family raised and processed their own livestock. Every morning the large golden eggs were plucked from the chicken’s nests, which were lovingly cared for and fed healthy pesticide-free grains.. <br />
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Today's factory farms use everything, but in the process they leave behind an environmental toll that generations to come will be forced to pay. Raising animals for food requires more that half the water used in the United States each year and one-third of all raw materials, including fossil fuels. This industry is the greatest polluter of our waters and is directly responsible for 85 percent of soil erosion. Our country's meat addiction is steadily poisoning and depleting our land, water and air.<br />
Of all agricultural land in the United States, 87 percent is used to raise animals for food. That's 45 percent of the total land mass of the United States. <br />
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Methane is one of four greenhouse gases that contribute to global warming. The world's 1.3 billion cows produce one-fifth of all methane emitted into the atmosphere. <br />
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Raising animals for food causes more water pollution in the United States than any other industry because animals raised for food produce 20 times the excrement of the entire human population-230,000 pounds every second. <br />
Of all raw materials and fossil fuels used in the United States, more than one-third is used to raise animals for food. <br />
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Rain forests are being destroyed at a rate of 125,000 square miles per year. The primary cause of deforestation is raising animals for food. <br />
Coupled with the inhumane treatments of animals that are raised for human consumption, the costs of raising and processing these animals for human consumption is becoming too high. Make a commitment to reduce or eliminate meats from your diet, and learn to live from the plant foods the environment naturally provides. The animals and your conscience will be better for it. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-38219148405707133462011-03-08T07:23:00.000-08:002011-03-08T07:23:11.679-08:00Variety in your New Vegetarian DietVariety in your New Vegetarian Diet <br />
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You’ve weighed your options carefully, studied the pros and the cons, and decided that the vegetarian lifestyle is right for you. But where do you start making the changes? Do you go ‘cold turkey?’ Do you adopt a more gradual approach to transitioning to vegetarianism? However you choose to make the change, you can begin to achieve the health benefits of vegetarianism by significantly cutting down on the amount of meats consumed, and making vegetables, fruits, legumes, and whole grains the focus of your meals. <br />
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Choose whole-grain products like whole wheat bread and flour, instead of refined or white grains. Eat a wide variety of foods, and don’t be afraid to try vegetables, fruits, grains, breads, nuts, or seeds that you’ve never tried before. Experiment and explore! You may discover a new favorite or two, and learn fresh new ways to liven up more traditional vegetarian dishes. Many vegetarian foods can be found in any grocery store. Specialty food stores may carry some of the more uncommon items, as well as many vegetarian convenience foods. When shopping for food, plan ahead, shop with a list and read food labels. And if you decide to eat dairy products, choose non-fat or low-fat varieties, and limit your egg intake to 3-4 yolks per week. <br />
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Becoming a vegetarian can be as easy as you choose to make it. Whether you enjoy preparing delectable, delicious meals or choose quick and easy ones, vegetarian meals can be very satisfying. If you get in the habit of keeping the following on hand, meal preparation time will become a snap: <br />
-Ready-to-eat, whole-grain breakfast cereals, and quick-cooking whole-grain cereals such as oatmeal, whole-grain breads and crackers, such as rye, whole wheat, and mixed grain and other grains such as barley and bulgur wheat<br />
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-Canned beans, such as pinto, black beans, and garbanzo beans <br />
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-Rice (including brown, wild, etc.) and pasta (now available in whole wheat, spinach, and other flavors) with tomato sauce and canned beans and/or chopped veggies<br />
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-Vegetarian soups like lentil, navy bean, or minestrone<br />
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-A wide variety of plain frozen vegetables, and canned and frozen fruit<br />
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-Fortified soymilks and soy cheeses, should you choose to not eat dairy<br />
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-A wide variety of fresh fruits and vegetables, which should be the core of any diet<br />
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As you learn to experiment with foods and learn that a meatless diet doesn’t have to lack variety, you’ll find your decision for vegetarianism was not only wise, but easy and fun come mealtime. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-71874216103626087162011-03-08T07:22:00.001-08:002011-03-08T07:22:23.356-08:00Remembering the Reasons for a Vegetarian SeasonRemembering the Reasons for a Vegetarian Season <br />
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Christmas is a season of peace, love and harmony. It’s a time that brings families and friends together to reconnect and find comfort and happiness being together. It’s also about respect for fellow man, appreciating and embracing one another’s differences. Take some time over the holiday season to reflect on the reasons for your choice to become vegetarian, and enforce your commitment and dedication to the vegetarian lifestyle. What reason, or reasons, helped you decide that vegetarianism was the right choice for you? <br />
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Was it Economic? A meat-based diet can be very expensive. Fresh produce bought in season can be very affordable, and can be prepared (dried, canned, frozen) so that it can be enjoyed later in the season. <br />
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Was it Ethical? Did you choose not to eat meat because of the meat processing techniques are incredibly cruel to animals? Do some research on the internet or the library, visit the PETA website, and you’re very likely to find more credible reasoning that affirms your choice. <br />
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Was it Environmental? A vegetarian lifestyle is more environmentally friendly – large ranching operations cause topsoil erosion, coyotes and other natural predators are destroyed routinely to protect herds of cows which are only slaughtered anyway later on, and commercial fishing operations are damaging the ocean’s ecosystems. <br />
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Was it to Improve Your Health? Eating a vegetarian diet has been shown to be a very healthy lifestyle, as it helps fight heart disease, reduces cancer risks, lowers cholesterol, helps lower blood sugar and reverse the effects of diabetes, lowers the obesity risk, and reduces the risk of osteoporosis, as meat consumption has been shown to promote bone loss. <br />
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And remember: just because it’s Christmas, it doesn’t mean you can’t enjoy many of the same wonderful holiday treats you’ve become accustomed to, as long as they are prepared with your vegetarian lifestyle in mind. Breads, cookies prepared with vegetable shortening, egg substitutes, whole grain flours and soymilks, numerous choices for vegetable dishes and salads can all be enjoyed by both vegetarians and non-vegetarians alike during the holiday! So remember the reason for the season, reaffirm your reasoning for your life choice, and be proud of it, and of yourself. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-57182311423891430742011-03-08T07:21:00.002-08:002011-03-08T07:21:54.450-08:00Tips for a Tasty Vegetarian ThanksgivingTips for a Tasty Vegetarian Thanksgiving <br />
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If you’re hosting Thanksgiving at your house and are expecting vegetarian guests this year, don’t worry about preparing one large meat eating meal, and another separate vegetarian meal. Most vegetarians do not require a ‘meat equivalent’ at Thanksgiving. Yes, traditionally Thanksgiving has largely about the food. But more importantly it’s about family, togetherness, happiness and peace. And if this is your first Thanksgiving after transitioning to a vegetarian lifestyle, try some of these ideas to incorporate healthy food preparation into your meal that your vegetarian guests, and you as host, will be thankful for this Thanksgiving: <br />
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- Bake some stuffing outside of the turkey. <br />
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- Make a small portion of vegetarian gravy. <br />
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- Keep cooking utensils separate to prevent "cross-contamination" between meat foods and vegetarian foods. <br />
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- When recipes are adaptable, use substitutions like vegetarian broth, soy margarine (the formulations without whey are suitable for vegans), soy milk, and kosher marshmallows which are made without gelatin. <br />
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- Use vegetable oils instead of animal fats for frying, and vegetable shortening like Crisco for pie crust. <br />
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- Read ingredients lists carefully on pre-packaged foods, being aware of terms like gelatin, whey, and "natural flavors" that can be animal-derived. <br />
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- Prepare plenty of vegetable and fruit side dishes, but leave them plain. <br />
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- Offer plenty of breads, beverages, fresh fruits, and non-gelatin desserts, which are suitable without modification for most vegetarians. <br />
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- Invite your vegetarian guest to prepare a “Tofurky” or vegetarian ‘turkey equivalent’ entrée to share with you the rest of your guests, or if you’re hosting Thanksgiving, prepare a small one. Your meat-eating guests might just be curious enough to want to try it! <br />
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- Ask your vegetarian guest for help, tips, or recipes that would complement their vegetarian choice. You may find that your guest offers to help out in the kitchen or bring a dish from home. Please don't take a dish from home as an insult to your cooking; take it as a desire to share traditions at Thanksgiving. Even meat-eating homes can benefit from a healthy, nutrient-dense vegetarian recipe idea any time of the year! <br />
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- Most importantly – make TONS of new, delicious (not overly cooked) vegetables that are perfectly in season like squashes, sweet potatoes, and green beans, etc.<br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-11262162014744758222011-03-08T07:21:00.000-08:002011-03-08T07:21:00.844-08:00Veggies Take Center State at your 4th of July CookoutVeggies Take Center State at your 4th of July Cookout <br />
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Your annual 4th of July cookout is quickly approaching. Whether you’re expecting vegetarian guests, you’ve newly transitioned to vegetarianism yourself, or you’d just like to incorporate more meatless recipes to give some variety to your cookout menu, there are all kind of ways to prepare meatless options. <br />
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Before beginning, remember that most vegetarian foods are more fragile than meat, and do not contain as much fat. Therefore, clean and well-lubricated grill is essential to successfully grilling vegetables. It’d be a shame for those beautifully grilled peppers to stick to the grill! <br />
Traditionally, vegetables have been considered a side dish in most meals, but at a cookout they can take center stage as the entrée. Almost any kind of vegetable is great for grilling. Complement your meal by serving them over pasta, rice or polenta. You can also make them into extraordinary sandwiches with a soy-based cheese and some freshly baked rolls or bread. Cut the vegetables lengthwise into thin slices in the case of zucchini and eggplant, or into thick rings, in the case of onions, tomatoes and peppers. If you'd rather have your veggies in handy bite-size pieces for serving with pasta and the like, try using a special pan for the grill with small holes that keep the veggies from falling through the grill and being lost. And probably the easiest way to grill vegetables on the grill is shish-ka-bob style! <br />
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Don’t forget to balance out those grilled vegetables with some fresh fruit salads, perfectly chilled and juicy. Watermelon, strawberries, grapes, and citrus fruits all complement one another well in a delightful fruit salad prepared with non-dairy whipped cream. Also use fruits to experiment with some fun smoothies and slushies for the kids – they’re fun and better for them than sugary sodas. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-85161953417103801742011-03-08T07:20:00.003-08:002011-03-08T07:20:36.281-08:00Tips for a Vibrant Vegetarian Holiday Filled with VarietyTips for a Vibrant Vegetarian Holiday Filled with Variety<br />
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Planning a beautiful yet nutrient-dense, delicious holiday meal for both your meat eating and vegetarian guests can be a little daunting at first, but it can also bring out your creativity! Many side dishes you make can be easily made vegetarian, with little difference in taste. <br />
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The first step in planning accordingly would be to find out which of your guests are vegetarian, and what kind of vegetarian they are. Do they eat eggs or cheese? If so, you’ll have a few more possibilities. If they don’t, that’s okay, you’ll still have plenty of options to work with. If you’re new to the vegetarian lifestyle and aren’t quite sure where to start, ask for some input or help from your vegetarian guests. They may have some great recipe ideas, shortcuts, or simple tricks of the trade they can share with you to make your holiday meal preparation go smoothly. <br />
For instance, you can substitute vegetable broth for chicken broth, or simply leave the meat or meat drippings out of vegetables and soups. This will also cut down on the fat content. It’s also very simple to divide some of the dishes, making one portion meatless, using the same vegetarian ingredients just mentioned. <br />
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Most importantly, keep in mind that the holidays are about peace, love, and understanding. With this in mind, please try not to be judgmental of what people you love choose to eat if you are not vegetarian yourself. Support your family member or friend’s choice to eat vegetarian. Seize the opportunity to learn from them. Incorporate ideas from a vegetarian lifestyle into your own to ensure your family is eating a variety nutrient-dense, delicious fruits, vegetables, grains, seeds, and nuts at every meal. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-29681333946306915462011-03-08T07:20:00.001-08:002011-03-08T07:20:12.513-08:00Ideas for Adding some Variety to your Vegetarian LifestyleIdeas for Adding some Variety to your Vegetarian Lifestyle<br />
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When you’re planning a healthy vegetarian diet, you’re only limited by your imagination. It’s important to incorporate a wide variety of whole grains, legumes, vegetables and fruits in different meals, including seeds and nuts. Variety is the spice of life, and it will help ensure your vegetarian diet is nutrient-dense, interesting, and fun! Aim for variety, even when you serve favorite entrees over and over again, by serving different side dishes, snacks and desserts. <br />
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Be creative in planning meals. Boost your consumption of beans and vegetables by eating these foods at lunch time rather than just for dinner. Make it a goal to serve a vegetable every day for lunch and two for dinner. Plan a meal around a vegetable. A baked potato can be a hearty entree; serve it with baked beans, a sauce of stewed tomatoes or a few tablespoons of salsa. Or make a simple meal of sautéed vegetables and pasta. <br />
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Try new foods often. Experiment with a variety of grains such as quinoa, couscous, bulgur, barley, and wheat berries. Try fruits and vegetables that are popular in different international cuisines, such as bok choy. Accentuate the positive. Focus more on healthy foods that fit into a vegetarian plan instead of foods to avoid. If you’re unsure how to include a new food into your vegetarian diet, ask the produce manager at your local grocer or health food store for ideas on how to prepare it. The internet can be a great resource for new recipe and preparation ideas. But be sure that you’re building your menu on a strong plant food base. Make them the core of your diet. <br />
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Don’t stress about getting enough protein. As long as calories are sufficient and the diet is varied, vegetarians easily meet protein needs. Grains, beans, vegetables, and nuts all provide protein. Vegetarians do not need to eat special combinations of foods to meet protein needs. However, it is important to be aware of fat. Even vegetarians can get too much fat if the diet contains large amounts of nuts, oils, processed foods, or sweets. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-53389772782146677672011-03-08T07:19:00.003-08:002011-03-08T07:19:47.546-08:00Sample Menu Items for your Growing Vegetarian ToddlerSample Menu Items for your Growing Vegetarian Toddler <br />
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Vegetarian child. The term almost sounds like an oxymoron we’ve joked about through the years, like jumbo shrimp. The words just don’t seem to go together! It's not as unnatural as it may sound. Actually, kids are almost natural vegetarians. It’s imperative that you offer your growing vegetarian child a wide variety of fruits, vegetables, grains, nuts, seeds, and soy based proteins to ensure they have the energy and nutrients needed to grow up strong, healthy, and happy. Consider including items in your daily menu planning for a well-rounded, nutrient-dense healthy diet: <br />
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2.5-3 cups fortified soymilk <br />
1/4-1/2 cup iron-fortified cereal<br />
2-5 servings grains (1/2 slice bread, 1/4 cup cooked rice, pasta, quinoa, etc)<br />
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2-3 servings veggies (1/2 cup salad or raw veggies, 1/4 cup cooked veggies—bear in mind that the younger your child is, cooked vegetables might be easier for them to chew and digest, then introduce raw veggies as they grow older.) <br />
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2-3 servings fruit (1/2 fresh fruit, 1/4 cup cooked fruit, 1/4 cup juice)<br />
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2 servings protein foods (1/4 -1/3 cup cooked beans/lentils, a slice or so of calcium-fortified tofu, or peanut or almond butter – be sure that nut butters are fed to children who’ve been tested and shown not to have nut allergies; if you’re unsure, wait until your child’s healthcare provider has had the opportunity to test for such allergies in your child before trying them)<br />
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Vitamin B-12 source - nutritional yeast, breast milk, formula, fortified soy milks and cheeses<br />
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Vitamin D - sunlight, breast milk, formula, fortified soy milk<br />
Omega-3 Essential Fatty Acids - flaxseed oil, freshly ground flaxseed<br />
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And here’s some finger-food friendly options for your growing vegetarian toddler: <br />
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Fresh or frozen mango<br />
Fresh or frozen peaches/nectarines/plums<br />
Cubed avocado<br />
Tofu (put in microwave or steam for 10-30 seconds<br />
Fresh or frozen peas<br />
Pasta that is slightly overcooked<br />
Cubed soy or rice cheeses <br />
Canned beans- black, garbanzo, black eyed peas, or kidney<br />
Toast, cut into little pieces<br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-53138739757190960952011-03-08T07:19:00.001-08:002011-03-08T07:19:31.566-08:00Putting your Vegetarian Toddler on the Fast Track to HealthPutting your Vegetarian Toddler on the Fast Track to Health <br />
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Though many people have the idea that feeding a toddler a vegetarian diet isn’t safe, so long as parents take care to make sure that all the appropriate nutrients are met, it’s actually quite healthy. Some benefits to a lifelong, proper vegetarian diet include a lower risk of heart disease, high blood pressure, diabetes and obesity.<br />
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The main problem with vegetarianism and toddler nutrition is making sure your child gets enough nutrients and calories. Calorie consumption is important for ensuring your toddler has the energy he needs to play hard and grow. <br />
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It can be challenging to develop a well-rounded vegetarian toddler menu that provides enough protein and iron. Since toddlers already have such a small appetite, it can be difficult to get them to eat enough vegetables or beans to receive all of their nutrients. Therefore, it is important that vegetarian children are served nutrient-dense foods. <br />
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Soybeans and tofu are a great source of protein for adults and children over four. For toddlers, though, it shouldn’t be used as their main source of protein. In this instance, compliment the tofu or soybeans that you serve with soymilk that has been fortified with vitamins and minerals. Not only will this help provide some protein, it will also help your toddler’s nutrition by providing calcium, and vitamins A and D, which can often be hard to get in a vegan diet.<br />
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Iron can be found in many vegetarian-friendly foods. Kidney beans, lima beans, green beans, and spinach are all excellent sources of iron. However, unlike iron derived from animal sources, iron from vegetables can be hard for your body to absorb properly. But serving a vitamin C rich food with those beans or spinach can make the iron easier for your toddler to absorb. Some great sources of vitamin C include tomatoes, oranges, broccoli, red peppers, and cantaloupe.<br />
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While it is possible to raise a healthy vegan, it can take a bit more work. You may need to supplement your toddler’s diet to ensure they get all the nutrition that they need. Vitamin B-12 can be especially difficult for vegans to get enough of. While vegetables contain some B-12 vitamins, the body does not easily absorb these. Your toddler’s healthcare provider can help you decide on a B-12 suitable for toddlers. <br />
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A diet that does not allow for calcium can also be detrimental to your child’s health. Calcium helps to make bones stronger and aids in proper growth and development. Choose soymilk that is calcium-fortified, but be sure it’s also fortified with other nutrients that your toddler needs for good nutrition. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-49317451803904154852011-03-08T07:18:00.003-08:002011-03-08T07:18:40.585-08:00Variety is the Spice of your Vegetarian Child’s DietVariety is the Spice of your Vegetarian Child’s Diet <br />
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Eating habits are set in early childhood. Choosing a vegetarian diet can give your child—and your whole family—the opportunity to learn to enjoy a variety of wonderful, nutritious foods. Offer your child a wide variety of grains, fruits, vegetables, nuts, seeds, and soy products, keep it simple and make it fun, and they’ll learn good eating habits that will last them a lifetime. <br />
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Children raised on fruits, vegetables, whole grains, and legumes grow up to be slimmer and healthier and even live longer than their meat-eating friends. It is much easier to build a nutritious diet from plant foods than from animal products, which contain saturated fat, cholesterol, and other substances that growing children can do without. As for essential nutrients, plant foods are the preferred source because they provide sufficient energy and protein packaged with other health-promoting nutrients such as fiber, antioxidant vitamins, minerals and healthy fats. <br />
The complex carbohydrates found in whole grains, beans, and vegetables provide the ideal energy to fuel a child’s busy life. Encouraging the consumption of brown rice, whole wheat breads and pastas, rolled oats, and corn, as well as the less common grains barley, quinoa, millet, and others, will boost the fiber and nutrient content of a child’s diet. In addition, it will help steer children away from desiring sugary sweet drinks and treats. <br />
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And though children need protein to grown, they don’t need high-protein, animal-based foods. Different varieties of grains, beans, vegetables, and fruits supplies plenty of protein, making protein deficiency very unlikely. <br />
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Very young children need a bit more healthy fats in their diets than their parents. Healthier fat sources include soybean products, avocados, and nut butters. Parents will want to make sure their child’s diet includes a regular source of vitamin B-12, which is needed for healthy nerve function and blood. Vitamin B-12 is abundant in many commercial cereals, fortified soy and rice milks, and nutritional yeast. Growing children also need iron found in a variety of beans and green, leafy vegetables and when coupled with the vitamin C in fruits and vegetables, iron absorption is enhanced. <br />
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It goes without saying that the earliest food for any baby, including a vegan baby, is breast milk. It benefits your baby’s immune system, offers protection against infection, and reduces the risk of allergies. Be especially careful that you are getting enough vitamin B-12 when breastfeeding. Also, ensure your infant receives at least 30 minutes of sunlight exposure per week to stimulate the body to produce adequate amounts of vitamin D, since human milk contains very low levels. <br />
The iron content of breast milk is also generally low, no matter how good the mother's diet is. The iron which is in breast milk is readily absorbed by the infant, however. The iron in breast milk is adequate for the first 4 to 6 months or longer. After the age of six months, it is recommended iron supplements are introduced. <br />
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Soy milk, rice milk, and homemade formulas should not be used to replace breast milk or commercial infant formula during the first year. These foods do not contain the proper ratio of protein, fat, and carbohydrate, nor do they have enough of many vitamins and minerals to be used as a significant part of the diet in the first year. <br />
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Many people use iron-fortified infant rice cereal as the first food. Cereal can be mixed with expressed breast milk or soy formula so the consistency is fairly thin. Formula or breast milk feedings should continue as usual. Start with one cereal feeding daily and work up to 2 meals daily or 1/3 to 1/2 cup. Oats, barley, corn, and other grains can be ground in a blender and then cooked until very soft and smooth. These cereals can be introduced one at a time. However, they do not contain much iron, so iron supplements should be continued. <br />
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When baby becomes used to cereals, fruit, fruit juice, and vegetables can be introduced. Fruits and vegetables should be well mashed or puréed. Mashed banana or avocado, applesauce, and puréed canned peaches or pears are all good choices. Mild vegetables such as potatoes, carrots, peas, sweet potatoes, and green beans should be cooked well and mashed. Grain foods such as soft, cooked pasta or rice, soft breads, dry cereals, and crackers can be added when baby becomes better at chewing. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-13757829503722140742011-03-08T07:17:00.005-08:002011-03-08T07:17:42.232-08:00Sample Vegetarian Diet Including Essential Fatty Acids to Promote HealingSample Vegetarian Diet Including Essential Fatty Acids to Promote Healing <br />
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Fats are an essential part of any well-balanced diet, including a vegetarian diet. Fats are made of smaller units - called fatty acids. These fatty acids may be saturated, monounsaturated or polyunsaturated. Saturated and monounsaturated fats are not necessary in a vegetarian diet as they can be made in the human body. However, two polyunsaturated fatty acids - linoleic acid (omega 6) and linolenic acid (omega 3) - cannot be manufactured by the body and must be provided in the diet. <br />
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Fortunately, they are widely available in vegetarian/vegan plant foods. Evidence is increasing that omega 6 (found in foods like vegetable oils such as corn, safflower and sesame) and especially omega 3 (found in flax, walnuts, avocados, almonds and olive and canola oil) fats are beneficial for a range of conditions, including heart disease, cancer, immune system deficiencies and arthritis. <br />
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Healthy fats and oils play active roles in every stage of the body’s healing, building, and maintenance processes. In fact, they are as important to an active individual’s body as amino acids, minerals, and vitamins. Healthy fats and oils help convert light and sound into electrical nerve impulses, remove potentially toxic substances from sensitive tissue, and provide strength to cell membranes. <br />
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The following vegetarian menu sample shows how easy it is for essential fatty acids to be a part of your every day vegetarian diet. <br />
Breakfast: <br />
1 bagel with 2 tsp vegan margarine, 1 medium orange, 1 cup Cheerios cereal, and 1 cup soymilk <br />
Lunch: <br />
Sandwich of hummus made with 3/4 cup chickpeas and 2 teaspoons tahini (a sandwich spread made from ground sesame seeds) on 2 slices of whole wheat bread with 3 slices of tomato and ½ sliced avocado<br />
Dinner: <br />
1 cup of cooked pasta with 1/4 cup marinara sauce, 1/3 cup carrot sticks, 1 cup cooked broccoli (frozen or fresh), and 1 whole wheat roll <br />
Snack: <br />
1/2 cup almonds, and 1 cup soymilk<br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-85331051118550876732011-03-08T07:17:00.003-08:002011-03-08T07:17:25.980-08:00The Healing Effects a Vegetarian Diet has on your Post-Baby BodyThe Healing Effects a Vegetarian Diet has on your Post-Baby Body<br />
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The breastfeeding vegetarian diet doesn’t vary all that much from the pregnancy vegetarian diet. Protein recommendations are the same, vitamin B-12 recommendations are higher, and the recommendations for iron and calories are lower than during pregnancy. But the key in ensuring your healthy vegetarian diet is also helping you recover from the stresses of giving birth and taking care of your newborn is healthy fats. Healthy fats and oils play active roles in every stage of the body’s healing, building, and maintenance processes. In fact, they are as important to an active individual’s body as amino acids, minerals, and vitamins. Healthy fats and oils help convert light and sound into electrical nerve impulses, remove potentially toxic substances from sensitive tissue, and provide strength to cell membranes.<br />
The key is in balancing fats from a variety of foods. All foods that contain dietary fat contain a combination of fatty acids-the chemical building blocks of fat. Learning about the mixture of fatty acids in your diet will help you figure out how to choose foods with the good fats and avoid those foods that contain the bad fats.<br />
For healthy fats, look to monounsaturated and polyunsaturated fatty acids. These can readily be found in a variety of vegetables, oils, and nuts, such as avocados, almonds, and olive oil. These help your body to resist attack from free radicals, which are specially formed types of atoms that can damage your body’s cells when they react with DNA or cell membranes-better than other fats and thus are less prone to stick to your arteries.<br />
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Polyunsaturated fats occur in food either as omega-3 or omega-6 fatty acids. The key to eating healthy polyunsaturated fats is to maintain the right balance of omega-3 acids-found abundantly in flax, walnuts and canola oil-with omega-6 acids, found in vegetable oils such as corn, safflower and sesame.<br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-58534184801104991012011-03-08T07:17:00.001-08:002011-03-08T07:17:10.056-08:00Going Vegetarian during your PregnancyGoing Vegetarian during your Pregnancy <br />
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Now that you’re pregnant, you’re wondering if your decision to become vegetarian can still be carried out successfully during your pregnancy. And while it is possible for you to obtain all the nutrients your body will need during pregnancy through a well-planned, nutrient-dense vegetarian diet, careful planning and observation will be crucial to your overall success transitioning to vegetarianism during your pregnancy. In other words: take it slow and be smart! <br />
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A good vegetarian diet has a wide variety of fresh fruits, vegetables, grains, beans, lentils, and nuts and some eggs and dairy or their equivalent if you so choose. Fast food, highly processed junk foods, and canned fruits and vegetables are eaten rarely if at all. It’s imperative that you make wise food choices at this crucial time, since a pregnant woman only needs approximately 300 more calories per day and about 10-16 extra grams of protein; however, the body's need for certain nutrients increases significantly. Every bite you take is important when you're pregnant. While the RDAs (recommended daily allowances) for almost all nutrients increase, especially important are folic acid, iron, zinc, and vitamin B-12. Attention to adequate amounts of vitamin B-12 is crucial for vegetarians who choose not to eat eggs and dairy. <br />
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Work closely with your healthcare professional during this transition. The changeover from a meat-eating to a vegetarian diet can be rough on your body as it actually goes through a detoxification process during the transition. So, you want to ensure your baby is getting all the nutrients it needs at this time, and is growing and developing at a healthy rate. Start very slowly; perhaps only one or two days per week eating a vegetarian diet. Gradually work in soy- and plant-based proteins into your diet, and little by little use them to replace proteins obtained from eating meat products. Be sure to adequately supplement your diet with a quality prenatal supplement, and get adequate amounts of exercise and exposure to sunlight to promote your body to naturally produce vitamin D. <br />
With careful planning, observation, and your healthcare professional’s guidance, the transition to vegetarianism during your pregnancy can be a cleansing and healthy start for both you and your baby to a lifetime of optimal health. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-36092399758257741382011-03-08T07:16:00.003-08:002011-03-08T07:16:29.836-08:00Sample Daily Menu for Pregnant VegetariansSample Daily Menu for Pregnant Vegetarians<br />
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Though your nutritional needs increase now that you’re pregnant, your pregnancy vegetarian diet shouldn’t have to change all that much. With some careful planning to ensure your caloric, vitamin, and mineral needs are met, you can still enjoy a rich variety of nutrient-dense delicious foods and help give your baby a nutritious jump-start. Consider the following daily menu for ideas and inspiration. <br />
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Breakfast: <br />
1/2 cup oatmeal with maple syrup<br />
1 slice whole wheat toast with fruit spread<br />
1 cup soy milk<br />
1/2 cup calcium and vitamin D fortified orange juice <br />
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Snack: <br />
1/2 whole wheat bagel with margarine<br />
Banana <br />
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Lunch: <br />
Veggie burger on whole wheat bun with mustard and catsup<br />
1 cup steamed collard greens<br />
Medium apple<br />
1 cup soy milk <br />
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Snack: <br />
3/4 cup ready-to-eat cereal with 1/2 cup blueberries<br />
1 cup soy milk <br />
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Dinner: <br />
3/4 cup tofu stir-fried with 1 cup vegetables<br />
1 cup brown rice<br />
Medium orange <br />
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Snack: <br />
Whole grain crackers with 2 Tbsp peanut butter<br />
4 ounces apple juice<br />
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If morning sickness is giving you fits during your pregnancy, try eating low fat, high carbohydrate nutrient-dense foods. These are digested more quickly and stay in the stomach for less time giving less time for queasiness. Remember to eat often. Sometimes nausea is really hunger in disguise.<br />
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Be sure to drink juice, water, or soy milk if you can't eat solid food. Keep trying to eat whatever you can. If you’re unable to eat or drink the appropriate amounts of foods or fluids for 24 hours or more, get in touch with your healthcare provider. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-67488761117807887012011-03-08T07:16:00.001-08:002011-03-08T07:16:02.280-08:00The Special Needs of the Pregnant VegetarianThe Special Needs of the Pregnant Vegetarian<br />
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It’s apparent that your nutritional needs increase when you are pregnant. However, you only need approximately 300 more calories than normal during this time, so it’s imperative that you make wise food choices and eat nutrient-dense food. <br />
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A good start is to ensure that you’re eating plenty of protein. Your need for protein increases about 30 percent during pregnancy, but most vegetarian women eat more than enough protein in their regular diets. Soy proteins, beans and legumes are wonderful vegetarian sources of protein. <br />
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You need to also step up your calcium intake. Each day you need to be eating at least four servings of calcium-rich foods like broccoli, calcium-fortified soy milk, tofu, and dark green leafy vegetables. <br />
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Sunlight stimulates your body to naturally produce vitamin D, and it’s probably the easiest way to ensure you get an adequate amount each day. You only need about 20 minutes directly on your face and hands two to three times per week, when the sun is weakest. If you aren’t able to get out into the sun, be sure to incorporate vitamin-D rich foods into your daily diet by choosing fortified cereals, or using a supplement. <br />
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Take a look at your iron intake, as it’s a vital mineral during your pregnancy, especially the last half. Choose beans, dark green leafy vegetables, nuts and seeds, or fortified breads and cereals. You might also want to consider supplementing to ensure you get the required amount. <br />
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Vitamin B-12 is also an important nutrient during your pregnancy, but it’s difficult to find in most plant-based foods. Select fortified cereals or soy milk, brewer’s yeast, and consider a multivitamin with an adequate level to ensure your body gets the amount it needs. <br />
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And though zinc is difficult to come by in a strict vegan or vegetarian diet, the need for it increases during pregnancy. Whole grains and legumes are wise choices to obtain this nutrient, but you again may need to supplement to make sure you’re getting what you need. <br />
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As long as you eat a good variety of nutritious foods that provide the right amount of calories for a healthy weight gain, you should have no problem getting the vitamins and minerals your body needs at this marvelous time. And though many women do choose to take a prenatal vitamin daily, they should not be a substitute for good nutrition. Develop a cooperative relationship with your healthcare provider who supports your vegetarian lifestyle, and consider consulting a nutritionist when necessary. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-48727530969366284552011-03-08T07:15:00.003-08:002011-03-08T07:15:45.215-08:00Sample Two-Day Diabetic Vegetarian MenuSample Two-Day Diabetic Vegetarian Menu <br />
Though the task of planning out a diabetic vegetarian menu might seem a bit daunting, with a little creativity forethought, it can actually be very simple. Consider the following two-day menu for some ideas and inspiration:<br />
Day one<br />
Breakfast: 1/2 cup melon slices<br />
2 slices French toast (made with soy milk and cooked in vegetable oil with <br />
1/4 cup chopped peaches or apricots<br />
4 ounces enriched soymilk<br />
Morning Snack: 1/2 cup fresh grapes<br />
6 assorted low-fat crackers <br />
Sparkling water<br />
Lunch: 1 cup mushroom barley soup with<br />
2 ounces smoked seitan (A chewy, protein-rich food made from wheat gluten and used as a meat substitute) <br />
1/2 cup green and wax bean salad with<br />
2 teaspoons sesame seeds and <br />
2 Tablespoons reduced-fat salad dressing<br />
8 ounces enriched soymilk<br />
Afternoon Snack: 1/2 cup sugar-free chocolate pudding <br />
(You may create this at home with a sugar-free mix <br />
like Sorbee or Estee and any nondairy milk.) <br />
Dinner: 1 cup chili with lentils with<br />
1/4 cup prepared Textured Vegetable Protein (TVP) <br />
over 1/3 cup white rice <br />
1/2 cup steamed or roasted carrots<br />
1/2 cup fresh pineapple slices<br />
Evening Snack: 1/2 cup pretzels<br />
8 ounces enriched soymilk<br />
Day two<br />
Breakfast: 1/3 cup cranberry juice or<br />
sugar free cranberry juice cocktail<br />
3/4 cup cooked oatmeal with 1/2 banana and<br />
1 teaspoon vegan margarine<br />
8 ounces enriched soymilk<br />
Morning Snack: 3 cups low fat popped popcorn with<br />
2 teaspoons nutritional yeast<br />
1/2 cup orange juice<br />
Lunch: 6" pita stuffed with 2 ounces meat substitute (equivalent to 2 ADA meat exchanges), <br />
lettuce, radishes, and cucumbers<br />
1 cup shredded cabbage with <br />
1-1/2 Tablespoons vegan mayonnaise<br />
8 ounces enriched soymilk<br />
Afternoon Snack: Fruit smoothie made with<br />
8 ounces soymilk, 2 ounces silken tofu, and<br />
1/2 cup frozen or fresh berries, blended together<br />
3 sugar-free ginger snaps<br />
Dinner: Baked eggplant (1/2 cup) with<br />
1/4 cup tomato sauce<br />
1/2 cup black beans with 1/3 cup brown rice<br />
one medium baked apple<br />
Evening Snack: 2 Tablespoons peanut butter on 6 crackers <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-58784467757161556602011-03-08T07:15:00.001-08:002011-03-08T07:15:25.577-08:00The Benefits of a Vegetarian Diet to DiabeticsThe Benefits of a Vegetarian Diet to Diabetics<br />
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Diabetics must choose any food they eat very carefully, as each food choice they make has a profound impact on their overall health on a meal-to-meal basis. Diabetes affects people of all ages, both genders, from all walks of life and backgrounds. Untreated, it can cause wounds to heal slowly, infections take longer to cure, blindness, and kidney failure. Diet is one of the most important ways of controlling diabetes, and a vegetarian lifestyle with its emphasis on low fat, high fiber, and nutrient-rich foods is very complementary. <br />
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Affecting more than 30 million people worldwide, this disease inhibits the body from properly processing foods. Usually, most of the food we eat is digested and converted to glucose, a sugar which is carried by the blood to all cells in the body and used for energy. The hormone insulin then helps glucose pass into cells. But diabetics are unable to control the amount of glucose in their blood because the mechanism which converts sugar to energy does not work correctly. Insulin is either absent, present in insufficient quantities or ineffective. As a result glucose builds up in the bloodstream and leads to problems such as weakness, inability to concentrate, loss of co-ordination and blurred vision. If the correct balance of food intake and insulin isn’t maintained, a diabetic can also experience blood sugar levels that are too low. If this state continues for a prolonged period of time, it can lead to coma and even death.<br />
Though incurable, diabetes can be successfully controlled through diet and exercise, oral medications, injections of insulin, or a combination. <br />
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Instead of counting calories diabetics must calculate their total carbohydrate intake so that no less than half their food is made up of complex carbohydrates. Many diabetic vegetarians have discovered that as a result of their meatless diet, they’ve had to use insulin injections less, which gives them a feeling of power and control over their disease. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-68351893451922405372011-03-08T07:14:00.001-08:002011-03-08T07:14:52.750-08:00Vegetarian Diet for Optimal Personal and Environmental HealthVegetarian Diet for Optimal Personal and Environmental Health<br />
It’s been well documented through the years that vegetarians are healthier than people who eat meat. Vegetarians are less likely to be obese, or to have high blood pressure, diabetes, rheumatoid arthritis, or colon cancer. They are also less likely to die from heart disease. Vegetarians have lower blood pressure even when they eat the same amount of salt as meat eaters and exercise less. Many studies show that vegetarians have less instances of colon cancer, due in large part to the differences in the bacterial flora that is present in the colon. <br />
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There are many factors in the vegetarian diet that contribute to better health. Vegetarians consume two to three times as much fiber as do meat-eaters, which has been shown to reduce cholesterol and blood glucose levels, and protect against colon cancer. They also consume more antioxidants, which are found in a wide variety of plant foods and protect cells from oxygen-induced damage and reduce the risk for heart disease, arthritis, cancer, and other diseases. <br />
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Vegetarians eat more isoflavones than do meat eaters. These compounds, found mostly in soy foods, are a type of phytochemical. Research shows that isoflavones may reduce the risk for prostate cancer and may improve bone health. Vegetarians also consume much less saturated fat and cholesterol than do meat eaters, resulting in significantly lower levels of blood cholesterol, decreased instances of heart disease and possibly for diabetes and cancer. And, since vegetarians do not eat meat, they are not exposed to heme iron, a type of iron found in meat that may increase the risk of heart disease and cancer. <br />
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And lastly, vegetarianism is not only optimally healthy for your body, but your environment and the planet’s animals. It allows you to live more harmoniously with the world around you, which improves mental and emotional health accordingly. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-25289084038643436982011-03-07T02:58:00.000-08:002011-03-07T02:58:09.307-08:00Proper Planning Prevents ProblemsProper Planning Prevents Problems<br />
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Special care must be taken when planning a vegetarian diet to ensure proper amounts of nutrients are included daily. Nutrients such as protein, iron, calcium, zinc and vitamins B-12 and D can all be easily incorporated into your vegetarian lifestyle with the proper planning. Here are some guidelines to consider when you are planning your weekly shopping trip and organizing your weekly menu.<br />
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Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs. Whole grains, legumes, vegetables, seeds and nuts all contain both essential and non-essential amino acids. Soy proteins, such as soy milk and tofu, have been shown to be equal to proteins of animal origin. <br />
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Vegetarians may have a greater risk of iron deficiency than non-vegetarians. Dried fruits and beans, spinach, and brewer's yeast are all good plant sources of iron. <br />
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Vitamin B-12 can be found in some fortified breakfast cereals and soy beverages, some brands of brewer’s yeast as well as vitamin supplements. Read the labels of other foods carefully; you might be surprised what food is B-12 fortified. <br />
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As a vegetarian, it’s essential that you have a reliable source of vitamin D, in your diet. Exposure to ultraviolet (UV) light stimulates your body produce its own vitamin D. Daytime outdoor exercise and working in your garden are both great alternatives for obtaining this important nutrient. Those who don’t have the opportunity to get out and soak up the sun might want to consider adding a supplement to their diet. <br />
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Recent studies suggest that vegetarians absorb and retain more calcium from foods than their non-vegetarian counterparts. Vegetable greens such as spinach, kale and broccoli, and some legumes and soybean products, are good sources of calcium from plants. <br />
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Zinc is imperative for growth and development. Good plant sources include grains, nuts and legumes. However, zinc daily zinc requirements are actually quite low. Take care to select a supplement that contains no more than 15-18 mg zinc. <br />
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Vegetarians may have a greater risk of iron deficiency than non-vegetarians. Dried beans, spinach, enriched products, brewer's yeast and dried fruits are all good plant sources of iron. When eaten alongside a fruit or vegetable containing high amounts of vitamin C, your body more willingly absorbs the needed iron, so be sure to team these two vital nutrients up as much as possible when meal planning. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-46442348418111176462011-03-07T02:57:00.001-08:002011-03-07T02:57:30.061-08:00Lazy Vegetarians Who Choose the Wrong Carbs Risk HealthLazy Vegetarians Who Choose the Wrong Carbs Risk Health<br />
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We’ve all been there. We’ve just come in from a long day at work and the last thing on our minds taking the time to prepare a healthy, nutritionally sound vegetarian meal. But choosing a refined or enriched carbohydrate over the beneficial carbohydrates that a solid, well-balanced vegetarian diet offers defeats the purpose of your decision to live a vegetarian lifestyle, and that’s for optimal health. Consuming refined carbohydrates presents different hazards to your health. <br />
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The over-consumption of refined carbohydrates and sugars can result in excess insulin in the bloodstream. In the presence of excess insulin, glucose, the blood sugar, is converted to triglycerides and stored in the fat cells of the body. <br />
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According to one study, consuming refined grains may also increase your risk of getting stomach cancer. The research found that a high intake of refined grains could increase a patient's risk of stomach cancer.<br />
In addition, refined sugars and carbohydrates have been implicated as a contributing factor in increased gallbladder disease, according to a recent study. It showed a direct link between the amount of sugars eaten and the incidence of gallbladder disease. Another study looked at the role carbohydrates play in the incidence of heart disease. The researchers noted that as carbohydrate consumption increased, so did the level of triglycerides in the blood of the participants. Diets low in fat and high in carbohydrates not only dramatically raised triglyceride levels but significantly reduced levels of HDL, the “good” cholesterol. <br />
And lastly, refined white sugars increase the rate at which your body excretes calcium, which is directly connected to your skeletal health. Simply put, as your sugary and refined carbohydrate intake increases, your bone density decreases. <br />
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So don’t be lazy! Do your body right and take the time to prepare a nutrient-dense and delicious vegetarian meal. Your body, and your conscience, will thank you for it in the long run. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-9938372532610015272011-03-07T02:56:00.005-08:002011-03-07T02:56:48.190-08:00Variety Adds Vitality to your Vegetarian MealsVariety Adds Vitality to your Vegetarian Meals <br />
Probably one of the most perplexing thoughts a person has when they transition to vegetarianism is keeping their diet filled with a variety of fun, diverse, and nutrient-dense foods. It can sometimes feel like you’re cutting many options out since you’re no longer consuming meat, and it may seem you’re losing even more options if you’ve also decided to cut dairy and eggs from your diet as well. With a little creativity, planning, and forethought, you might be surprised how much variety you can achieve with your new vegetarian diet – perhaps even more than your meat-eating days! <br />
There are some simple substitutions you can experiment with and use as substitutions in your favorite meat recipes. Tempeh, which is cultured soybeans with a chewy texture; tofu (freezing and then thawing gives tofu a meaty texture; the tofu will turn slightly off white in color); and wheat gluten or seitan (made from wheat and has the texture of meat; available in health food or Oriental stores) are all great items to start with. <br />
Milk and other dairy products can also be easily replaced with vegetarian-friendly items. Try soy milk, soy margarine, and soy yogurts, which can be found in health food or Oriental food stores. You can also make nut milks by blending nuts with water and straining, or rice milks by blending cooked rice with water. <br />
A good way to introduce beans to the diet is to use them instead of meat in favorite dishes, like casseroles and chili. Because of their many health benefits, beans should be eaten often. Some great examples are chickpeas, split peas, haricot, lentils (red, green or brown), and kidney beans. <br />
Many nuts and seeds are available both in and out of the shell, whole, halved, sliced, chopped, raw, or roasted. Cashews, peanuts, walnuts, almonds are some easy-to-find favorites. Sunflower and sesame seeds are excellent choices for spicing up salads and other vegetable dishes. <br />
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And don’t worry that you’ll have to give up your favorite Mexican, Italian, or other favorite dishes now that you’re vegetarian. Many of them can still be enjoyed and only require slight variations. Some popular and easily convertible dishes include: pasta with tomato sauce, bean burritos, tacos, tostadas, pizza, baked potatoes, vegetable soups, whole grain bread and muffins, sandwiches, macaroni, stir-fry, all types of salad, veggie burgers with French fries, beans and rice, bagels, breakfast cereals, pancakes, and waffles just to name a few. The freezer sections of most big grocery stores carry an assortment of vegetarian convenience foods such as veggie bacon, burgers, and breakfast sausages. <br />
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So get in the kitchen and let your creativity lead the way! You’ll probably be pleasantly surprised just how much more variety your diet will have as a result. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-57575695149044960982011-03-07T02:56:00.003-08:002011-03-07T02:56:20.461-08:00Flipping the Switch to VegetarianismFlipping the Switch to Vegetarianism<br />
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If you’ve made the commitment to becoming vegetarian yet finding it difficult to make the transition in your diet and your lifestyle, here’s some suggestions on how to make the switch a smoother ride. <br />
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Start out with committing to be a vegetarian for three days per week for the first couple of weeks. Start substituting ingredients in your favorite dishes to make them truly meatless. Throw in mushrooms to that marinara sauce to take the place of meatballs, or try some textured vegetable protein (TVP) in that lasagna recipe. Making simple replacements in your tried and true recipes can inspire you to stay on the vegetarian track once you see how delicious they can be. <br />
Next, commit to five days per week for the next two weeks. Study the natural foods aisle at your local grocer, or make it a point to introduce yourself to the local health foods store. Treat yourself to a few new vegetarian products and try them in your next meal. The internet can be a great source of vegetarian recipes. And don’t limit yourself to being vegetarian only at home; most all restaurants offer delicious vegetarian entrees, so be sure to try them. You may even find inspiration for your home cooking by doing so. <br />
Now all that’s left to do is add two more days on your week, and you’ll be a converted vegetarian all week long! After all, you’ve been doing it for a month now; you’ve become a seasoned rookie in the game. Take pride in your accomplishments, because not only have you made positive changes in your lifestyle and eating habits, but for the environment and animals as well. Remember it’s not about being perfect; every animal-positive change you make it your diet has a great effect. By rewarding yourself for each vegetarian choice you make, and you’ll be motivated to continue in the right direction. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0tag:blogger.com,1999:blog-995053575896588190.post-66343026539141543612011-03-07T02:56:00.001-08:002011-03-07T02:56:03.884-08:00Got milk? Reasons Not to Grab for the GlassGot milk? Reasons Not to Grab for the Glass<br />
Many Americans, including some vegetarians, still consume large amounts of dairy products, but here are several strong reasons to eliminate dairy products from your diet. <br />
Milk has long been praised as a ‘weapon’ in the war against osteoporosis, but recent clinical research shows that it actually is associated with a higher fracture risk, and there’s been no protective effect of dairy calcium on bone. Increasing your intake of green leafy vegetables and beans, along with exercising have been shown to help strengthen bones and increase their density. <br />
Dairy products are also a significant source of fat and cholesterol in the diet, which can increase your risk for cardiovascular disease. A low-fat vegetarian diet that eliminates dairy products, as well as adequate amounts of exercise, proper stress management and quitting smoking not only will help prevent heart disease, but could also reverse it. <br />
Ovarian, breast, and prostate cancers have been linked to dairy product consumption. According to a recent study by Daniel Cramer, a Harvard doctor, when excessive amounts of dairy products are consumed and the body’s enzymes are unable to keep pace with breaking down the lactose; it can build up in the blood and affect a woman’s ovaries. Another recent study showed that men who had the highest levels of IGF-I, (insulin-like growth factor) which is found in cow’s milk, they were at four times the risk of prostate cancer compared to those men who had the lowest levels of IGF-I. <br />
In addition, milk may not provide a consistent and reliable source of Vitamin D in the diet. Milk samplings have been found to have inconsistent levels of Vitamin D, and some have been found to have as much as 500 times the indicated safe level. Excess Vitamin d in the blood can be toxic and can result in calcium deposits in the body’s soft tissues. <br />
Milk proteins, milk sugar, fat, and saturated fat in dairy products may pose health risks for children and lead to the development of chronic diseases such as obesity, diabetes, and formation of plaques in the circulatory system that can lead to heart disease.<br />
By choosing to consume a nutrient-dense, healthful diet of grains, fruits, vegetables, legumes, and fortified foods including cereals and juices, you can help meet your body’s calcium, potassium, riboflavin, and vitamin D requirements easily and simply, without the added health risks from dairy product consumption. <br />
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REPRINT RIGHTS: You may reprint/distribute any article/book found on this site provided that you post the book/article unchanged in its entirety and give credit to Ravinder Tulsiani as the author and include "vegetarian-411.blogspot.com" as the source link.Ravinder Tulsiani, Corporate Trainer | Transformational Leader | Unleash the E.D.G.E. | Educate ~ Develop ~ Guide ~ Empowerhttp://www.blogger.com/profile/15643128037481274686noreply@blogger.com0