Making the transition to a vegetarian diet takes the right attitude and the know-how to live healthy without consuming any animal protein. Research has shown that plant-based and vegetarian diets are associated with better health, but in order to receive these health benefits, you have to know how to go about becoming a vegetarian and following a meal plan that is both delicious and right for your body. Here are some of the most common pitfalls to which first-time vegetarians often fall prey:
Not eating enough calories
Just because a vegetarian diet requires that you avoid animal protein doesn't mean that you have to cut out a large amount of calories. The right amount of calories are appropriate for giving your body the fuel it needs to get through the day. If you don't have enough energy from calories, your metabolism could slow and you could experience low blood sugar.
You're going to have to find the adequate amount of calories from foods besides meat, like nuts, seeds, dried fruit and cheese – all of which are filled with calories that won't weigh you down later. Top off your salad with nuts of your choice or bring some dried fruit to work to snack on in between meetings.
Skipping out on protein
Much of the protein in a diet can come from animal meat. However, there are plenty of other ways to get the amount of protein that your body needs. Protein is vital to the body and helps you to maintain a healthy weight. The recommended protein intake per day is about 50 to 175 grams, depending on your sex, height and and body weight. Without this protein, you could experience low energy, loss of muscle, a weakened immune system and poor vision. Meet your protein needs by whipping up a shake or a smoothie using Naturade Pea Protein. This protein powder is free of soy, dairy, gluten and cholesterol and is derived from yellow peas that are easy to digest and hypoallergenic.
Other sources of protein could include beans and lentils, nuts and seeds, tofu, hemp, eggs, Greek yogurt and avocados.
Minerals like zinc, calcium and iron are essential to keeping high blood pressure levels at bay, maintaining healthy joints and keeping up your energy levels. Look for breakfast cereals that are rich in iron and snack on veggies containing the mineral, like soybeans, potatoes, beets and artichokes. A glass of orange juice in the morning will help to absorb the iron from plant foods.
Whether you're trying to gain muscle or lose weight, along the way you may have discovered that there are various types of protein out there. Whey protein and pea protein are two that are quite common. However, the difference between the two is crucial. Let's take a look at each type of protein and what it does for the body:
Whey protein is one of the two major groups of proteins found in milk. Only 20 percent of milk's protein is whey. The rest is casein, which is the protein that triggers most milk allergies. This is why whey protein would be a way for people with allergies to get dairy protein into their diets. It's typically sold in powder form, as either whey protein isolate or whey protein concentrate and is a popular supplement for athletes and fitness fanatics.
Whey protein essentially helps your cells to grow, replace and repair themselves. The body naturally produces proteins on its own, however, other amino acids must come from dairy protein. Whey protein provides all nine amino acids and is easy to digest. Most whey protein is low-fat or fat-free, and the amount of protein you need varies based on body type and nutritional needs.
What is it best used for?
The uses for whey protein can vary greatly. Whey protein is commonly used among athletes for improving muscle strength and body composition. One of the reasons that whey protein stands above all others when it comes to bulking up is due to one ingredient: Leucine. Leucine is an amino acid that must be obtained through foods and plays a significant role in the maintenance and repair of muscles. According to the Journal of Nutrition, leucine can stimulate muscle protein synthesis – which is the process by which individual cells build specific proteins.
How do I get it in my diet?
Protein powders are an easy and delicious way of getting more whey protein into your diet. Naturade 100% Whey comes in both chocolate and vanilla flavors and is a great way to finish off your workout to build muscle. This protein powder is an excellent source of bodybuilding branch chain amino acids and active peptides, or protein fractions.
Pea protein is a natural plant-based protein that is derived from yellow peas, also known as split peas. This protein is highly soluble and easy to digest. This is a perfect protein for vegetarians and vegans who can't get their protein from animal products. It has the ability to supply the nine essential amino acids that cannot be naturally produced by the human body.
What is it best used for?
Pea protein can be used for a variety of reasons including muscle growth, weight loss, and for those who are vegetarians or vegans and are looking for a way to get more protein into their diets. Scoop some pea protein powder into a post-workout smoothie to build muscle, use it as a meal replacement if you're looking for some extra protein or are wanting to shed those pounds.
How do I get it in my diet?
Pea protein powder can be incorporated into your diet through a tasty shake. Naturade Pea Protein is a great-tasting shake that is all-natural and contains no animal by-products, artificial flavors, artificial sweeteners or colors. You can use it for a meal replacement or a post-workout smoothie.
It's a known fact that as we age, natural wear and tear on our joints cause cause our bodies to change and not feel like they used to. In order to care for our joints properly, it's important to understand how they change over time and what we can do to promote proper joint health.
Joints are the areas where bones come together. They are cushioned by the surrounding cartilage, synovial membranes and fluid so that the bones don't directly come in contact with each another. Over time, normal amounts of physical activity cause joint motion to become more restricted because of changes in ligaments and tendons. Fluid in the joints may decrease, causing cartilage to rub together and begin to gradually erode. Ligaments also tend to shorten and lose some of their flexibility, which is what often makes joints feel stiff. This is most common in joints like shoulders, knees and hips. Ankles, however, typically change very little with age.
Loss of muscle mass is also a common occurrence. Everyone naturally loses some muscle as they age, and if you don't keep up with maintaining your muscle, your joints begin to absorb more of the pounding from daily life and exercise – which can contribute to further damage.
How to promote joint health as you age
Contrary to popular belief, these age-related changes in your joints are often caused by lack of exercise. By consistently moving the joint, the fluid is kept moving. Being inactive causes the cartilage to stiffen and shrink, promoting poor joint mobility. Lack of exercise can also often lead to an unhealthy weight. Excess weight gives more for the joints to carry, which causes more damage in the long run. Knees have to work the hardest to support your body weight, causing the cartilage to quickly thin. Swimming is a great form of exercise that is easy on the joints. You could also consider other low-impact aerobic exercises like biking or walking. Be careful not to overwork one area, because that may decrease joint comfort. Try to switch up your routine every once in awhile.
Help your joints stay healthy as they age with Naturade FlexAid Joint Formula. This joint supplement promotes joint comfort, flexibility and mobility. Many of us could benefit from adding this supplement to our daily routine to support an active lifestyle. This formula contains Univestin, a natural blend of two traditional plants that have antioxidant effects on the body by helping to neutralize free radicals.
One of the best parts of summer has to be the fresh fruit that is perfectly ripe and in season. With many days screaming to be spent on the beach, you'll want to be in tip-top shape. Rather than being afraid of that bikini or those swim trunks, snack on these summer foods for the body you've always wanted:
Mangoes are a guilt-free way to satisfy your sweet tooth during the summer. Pack a few in your lunch or enjoy one on top of some oatmeal in the morning for a boost of fiber, magnesium, antioxidants and iron. Skip the juice, which is often packed with sugar, and instead bite into the real thing.
If you're a seafood fanatic, you know that there's nothing better than grilled shrimp. It's a light meal that's going to give you just the right amount of protein. Shrimp is low in fat and high in vitamin B12. Grill up a whole bunch of shrimp and toss them in a fresh summer salad with some tomatoes, avocado and low-fat cheese for a tasty meal. Be careful of the dressing you're using, however. Stray from the creamy, heavier ones and go for a lighter vinaigrette instead.
A cool shake
There is no better way to beat the heat than with a frosty chocolate or vanilla shake. Head out to the porch with a good book and a lawn chair to soak up the sun while sipping on this sweet beverage. Avoid all of the sugar of regular shakes by instead using a few scoops of Naturade Total Soy. This protein powder has an amazing taste without all of the sugar. Instead, you'll be getting dietary fiber, protein and 24 vitamins and minerals. Use this shake as a meal replacement to help shed the pounds fast.
Grapes are delicious during any month of the year, but when you freeze them, they make for one of the best and healthiest snacks to cool you off and keep you satisfied. The iciness of the grapes gives the fruit a sorbet-like consistency, tricking you into thinking you're eating something much more unhealthy. The natural sweetness from the grapes may prevent you from craving calorie-filled desserts.
Biting into a fresh slice of watermelon during summer is one of the moments we look forward to most. If you know you're going to be outside for the majority of the day, be sure to pack some watermelon. This superfruit will keep you fully hydrated. All that water in there will also help to keep you full. It's equipped with plenty of antioxidants and amino acids to fuel your body.
There is a lot of mystery and confusion surrounding the vegan diet. Different from a vegetarian diet, a vegan diet includes only plant-based foods. This means vegans stay away from meat, eggs, dairy or animal-based foods of any kind. At first glance, it seems that this lifestyle doesn't leave you with many options of what to eat. However, a vegan diet can be among the most healthful ways to eat. You can still choose from vegetables, fruit, whole grains, beans, lentils, nuts and seeds. These foods still offer plenty of vitamins, minerals, antioxidants, fiber and healthy oils. Even celebrities and famous inventors like Alicia Silverstone, Ellen Degeneres, Benjamin Franklin, Henry Ford, Paul McCartney and Sinead O'Connor were and are vegans. According to a report by the Vegetarian Times, three percent of American adults, roughly 7.3 million people, follow a vegetarian diet, and one million of them are vegans. If you're considering going vegan, here are a few benefits that may push you to take the leap:
It's better for the environment
Because you're eating plant-based foods rather than animal products, there is far less pollution produced. Rather than feeding plants to the animals and then eating the animals, growing and eating plants straight from the ground makes much more efficient use of land and water.
Many decide to go vegan to save animals from being killed, or to protest currently less-than-ethical animal treatment at mainstream farms and feedlots. Eating less meat means that fewer animals are subjected to harsh treatment, and that unethically operated food production companies see a reduced profit.
Instead of getting protein from animal meat, whip up a tasty shake containing pea protein powder. Naturade Pea Protein is 100 percent soy and dairy free, gluten free and cholesterol free. Made from a natural plant-based protein derived from yellow peas, this product is perfect for any vegan diet. Add a few scoops of chocolate or vanilla protein powder for a quick snack or a meal on the go.
Many of the foods that vegans eat are low in calories, salt, sugar and harmful fats – all which can be detrimental to a person's health when consumed in large amounts. Not all fats are created equal: unsaturated – especially monounsaturated – fats help raise "good" LDL cholesterol, while saturated fats raise "bad" HDL cholesterol. Saturated fats can be found in certain plant-based foods, but the majority of saturated fats consumed by Americans come from either animal fats or highly processed corn oils. Eating animal fats and proteins has been shown to increase a person's risk of developing poor health. By eliminating the saturated fats found in dairy products and meat, a vegan diet may lower cholesterol and cardiovascular health may be improved.
Because vegans don't eat meat, many tend to maintain a healthier weight. Researchers attribute this to a lower calorie intake. Vegetables and fruits are much lower in calories than meats, and provide beneficial nutrients in an undiluted form. The high fiber in a vegan diet also helps to curb hunger.
Everyone could always use a little kick of energy in their lives, especially during the hectic days. Going vegan can contribute to higher energy level. Both NFL tight-end Tony Gonzalez and former U.S. president Bill Clinton have attributed their vegan diets to their newly found energy.
Now's the time to ditch the gym and take advantage of the beautiful weather outside! Sure, treadmills and dumbbells can do the trick when it comes to burning calories, but nothing else beats getting some fresh air and slimming down at the same time. Here are a few summer activities that are going to get you outside and help you stay in shape for beach season:
If you find yourself traveling to a beach this summer or are lucky enough to live near one, grab a volleyball and a few friends. Hitting around the ball and having a blast in the sun gets your heart pumping and works your arms, legs, shoulders and core all at the same time. Running in the sand also helps you burn even more calories because your legs have to work harder to move through it. When you need a break, whip up a frosty chocolate or vanilla smoothie with Naturade Total Soy. This protein powder has all of the vitamins and minerals you need to keep your body going.
Having a green thumb can translate to a toned body. You may not immediately associate tending to flowers with a workout, but all of that bending over, squatting and reaching is great for your glutes, and you may even break a sweat! Not many people can say that the result of their workout is a beautiful garden.
If you love the great outdoors, grab your hiking shoes and hit up your local trail. Bring along a few friends, a water bottle and some snacks. After walking the trail for just one hour, you'll already have burned about 387 calories! How's that for motivation to keep going?
Cool off during the hot summer days in your nearest lake, pool or ocean. Not only is this workout great on your joints, it can be relaxing and refreshing. Just an hour of casual swimming can burn up to 324 calories. While you're on the water, grab a kayak to explore the area and really tone your arms.
Grab your clubs and head out to the course to polish your golf swing and tone your body. The simple act of just walking up and down the course with your clubs can burn up to 359 calories!
The best part about this activity is that it can be played virtually anywhere. All you need is a friend! Keep it casual or get a group together for an intense game of ultimate Frisbee and burn up to 272 calories in just 30 minutes.
There's one element in your fridge that you may be overlooking to help you get to that goal weight – and no, it's not Brussels sprouts or spinach (although those probably wouldn't hurt). This weight loss tool is located in your freezer and and stores cubes to cool of your drinks: The ice cube tray. It turns out, this plastic wonder can store much more than water. Here are a few ways this simple refrigerator staple can help you shed the pounds, just in time for summer:
With the days warming up, a cool, fresh smoothie is sounding better and better. Before the week starts, whip up a large batch of your favorite smoothie containing scoops of Naturade Total Soy. Add in your favorite fruits and fill a few ice cube trays. Stick them in the freezer for a few hours and in no time you'll have a healthy, frosty snack that you can grab when you're in a hurry – perfect for a low-cal protein meal!
If you've ever made cookies, you know how difficult it can be to refrain from eating the entire batch. After all, there's no more tempting smell than that of freshly baked cookies. Curb your temptations by baking half and scooping the rest of the dough into your ice cube trays. When you're in need for a sweet treat, pop one out and bake it without the temptation to eat 12, instead.
You may want to add a few more ice cubes to your glass of water. Keeping your H2O ice-cold can help to spike your metabolism. Your body will have to burn more calories to heat the liquid up to core temperature. It can amp up your metabolism by approximately 50 percent. Next time you're thirsty, grab a few cubes from that ice tray and drink up! You could even puree fruit like strawberries, raspberries and pineapple and freeze them to pop into your ice water later. They're filled with antioxidants and can give your drink a refreshing boost of taste without any added sugar.
If you're known to spice up your food with natural herbs, you can actually mix your favorite herbs with vegetable broth or water and freeze them in your ice cube tray. You can then add the cube directly to a heated dish or wait for it to thaw to use it in cold dishes.
Your ice cube tray doesn't have to go in the freezer. These perfectly portioned sections are great for filling with quick snacks like nuts or cheese.
In the many diets that we read about and see on television these days, it's quite the difficult task to decipher which diet actually works and which is better left ignored. Well, there's good news for vegans, vegetarians and anyone who loves to munch on fruits and veggies for the immune system health, antioxidants and all the other benefits that they bring. The Mediterranean diet – a generic term applied to the culinary lifestyles of people from the Mediterranean region – has been shown to help those who are at risk for poor heart health.
What is the Mediterranean Diet?
This diet consists of traditional food and drink from the countries surrounding the Mediterranean Sea. It's more than just a diet, however. It's more of a lifestyle that includes foods, activities, meals with friends and family, and wine in moderation. There has even been a Mediterranean Diet Pyramid developed by scientists from Mediterranean countries, the Harvard School of Public Health and Oldways Health Through Heritage.
This diet consists of fruits, vegetables, beans and nuts, healthy grains, fish, olive oil, small amounts of meat and dairy, and red wine. Other elements to the diet include daily exercise, sharing meals with others and developing a deep understanding and appreciation for the pleasures of eating healthy.
Here are just a few examples of the things you can enjoy while on this diet:
Vegetables and tubers: Artichokes, broccoli, cabbage, carrots, kale, lemons, spinach, sweet potatoes and zucchini.
Fruits: Avocados, apples, cherries, pears, pomegranates, strawberries, tangerines, grapes, oranges and tomatoes.
Grains: Breads, oats, rice, polenta, buckwheat, barley, couscous and wheatberries.
Fish and seafood: Cockles, clams, crab, eel, flounder, lobster, tuna, sardines, shrimp, salmon and mussels.
Poultry, eggs, cheese and yogurt: Chicken, duck, quail, ricotta, brie, chevre, feta and Greek yogurt.
Nuts, seeds and legumes: Almonds, beans (chickpeas, fava, kidney, green), hazelnuts, pistachios, sesame seeds, split peas, walnuts.
Herbs and spices: Basil, bay leaf, clove, chiles, fennel, lavender, tarragon, thyme, sage and sumac.
Meats and sweets: Pork, beef, lamb, goat, button, baklava, biscotti, creme caramel, chocolate, and gelato.
Water and wine: Plenty of water and wine in moderation with your meals
According to the New England Journal of Medicine, individuals who stuck to a Mediterranean Diet had greater heart health than those who adhered to a low-fat diet. Study lead author, Dr. Miguel Angel Martinez-Gonzalez, said that this diet seemed to boost heart health due to the combination of good-quality fats – both monounsaturated and polyunsaturated. Vegetable oils and olive oils and a wide range of other nutrients can be credited for a healthy heart.
When you're not snacking on fruits and vegetables, including a dietary supplement in your diet may be a good idea to keep your ticker healthy. Heart health supplements help maintain blood pressure levels that are within the normal range. A normal blood pressure consists of a systolic reading that is less than 120 and a diastolic reading that is less than 80. This dietary supplement should be used in conjunction with exercise and a healthy diet to promote a healthy heart.
Getting to that desired weight may be as easy as completing household daily chores like cleaning the bathroom or vacuuming the living room. Some only consider a workout to be running on the treadmill or hitting the gym to lift weights, but there are certain chores that can actually burn up to 100 calories! Tidying up the house while shedding the pounds – how's that for killing two birds with one stone? Here's how to get your house and your body in tip top shape just in time for those summer months:
Get to those dishes
Get on those rubber gloves and spend a full 60 minutes washing and drying your sink full of dirty dishes. Rubbing off those food stains and getting every plate and bowl sparkling clean is great for toning your arms. Keep your abs contracted throughout to burn even more calories. If doing the dishes for a full hour seems like a little too much to handle, put on some music or grab your laptop and catch up on your favorite shows. Burning 100 calories never seemed so easy.
Style your hair
Ladies, do you take the time to blow dry and style your hair in the morning before heading out? Well, if you don't, you may want to reconsider your routine. By holding your arms up to blow dry your locks and then using the straightener or curling iron for about 35 minutes total, you're looking at starting off your day with 100 less calories than what you woke up with. Sounds pretty good, right? Guys, unless you have long tresses, you may be out of luck on this one.
Walk while you talk
If you work at home and have to be on a conference call, use that time to walk around the house at the same time. Doing so for about 35 minutes is enough to burn off 100 calories.
Take a break
While taking a break won't shed more calories, it can help in promoting muscle growth. Whip up a chocolate or vanilla shake that contains protein powder for a low-cal meal replacement. Naturade Total Soy is low on sugar, but high in dietary fiber and delicious taste. Between toning your muscles, doing household chores and helping your muscles grow with protein powder, you'll be on your way to your goal weight in no time.
Change things up
Step into your living room and see how things can be rearranged to create a completely different look. You can easily shed 100 calories if you're moving around heavy furniture for about 25 minutes. A change in scenery, even if it's just a few pieces of furniture that have been shifted, can actually have a positive effect on your mood as well.
Grab that vacuum
Pop in a pair of headphones and go vacuum crazy. Clean every surface of your house to torch 100 calories in just one hour. With spring in our midst, this may also be a good idea to stave off seasonal allergies. You'd be surprised at how much dust is lurking in your house!
Foods containing soy have a lot to brag about: Soy has no cholesterol, protects against poor heart health and tastes delicious. It may even show promise for boosting mental health and promoting healthy bones – it's no wonder so many parents are jumping on the soy bandwagon and incorporating these healthy soyfoods into their child's diet. The American Heart Association even supports soyfoods as part of a heart-healthy diet.
The benefits of soy for children
Soy contains many essential nutrients that are vital for growth and development. It also is a great source of protein and can be substituted for meat, dairy or vegetables. Products containing soy tend to be lower in both fat and calories when compared to those meat or dairy foods. Therefore, soy is extremely helpful in maintaining a healthy weight. Soy products are also lactose-free, allowing children who can't have dairy products to enjoy a glass of soy milk. Those with nut allergies can also enjoy a soy nut butter and jelly sandwich or snack on roasted soy nuts. Soy is also a quick fix for children who have wheat allergies.
Children should be eating 2 to 3 cups per day of milk or milk equivalent, about 5 ounces or protein per day and approximately 2 ½ cups of vegetables. With soyfoods, reaching these equivalents is super simple. There are so many soy products out there, giving even the pickiest of eaters a few options. From soy dairy-free frozen desserts and soy pasta to soy chips and soy nut butter, there is plenty to choose from! Here are a few ways to help your children enjoy soyfoods and all of the benefits that come along with them:
- Whip up a protein-rich fruit smoothie for your little one using a protein powder like Naturade Total Soy. Make sure to add in all of their favorite fruits and cool crushed ice to amp up the natural sweetness and keep them coming back for more!
- Opt for meatless pizza and use soy versions of pepperoni, sausage crumbles, deli ham or bacon as healthy and tasty alternatives.
- Make some homemade trail mix using honey-roasted and chocolate-covered soy nuts, whole-grain cereal, raisins and dried fruit.
- For a morning meal that will leave kids satisfied, spread some soy nut butter on whole wheat toast for a perfect alternative to peanut butter.
- Chocolate soy milk works for a refreshing and sweet drink.
- Pack soy yogurt in their lunch for a creamy treat packed with lots of calcium.
- Cut up their favorite veggies to dip in hummus made from soybeans – this also makes a tasty sandwich spread.
- Add soybeans to your family garden to teach your children about new foods and the benefits of soy. They can be planted alongside potatoes, cucumbers, corn, strawberries and celery.
- Use soy milk in their favorite cereal for a super simple way to up their soy intake
- Have veggie burgers for dinner – they're tasty and lower in saturated fat and cholesterol than regular hamburgers