Fruits and Veggies for Spring

As temperatures rise, nothing beats a sweet, juicy piece of fruit or the crisp crunch of a fresh veggie.

Here are delicious fruits and veggies to enjoy in spring!

Cherries
Cherries begin to ripen in April, making their tart taste perfect for your favorite spring recipes. Health benefits include:

• The ability to reduce inflammation
• Anthocyanins, a type of antioxidant that may protect against heart disease and diabetes

Strawberries
The most popular berry in the world, strawberries are a sweet and juicy addition to any meal. They start to ripen in March, so enjoy them now! Health benefits include:

• High levels of phenols, heart-protecting phytonutrients
• Decreasing the activity of the inflammation-causing enzyme COX
• 3 grams of fiber per serving

Asparagus
The mild taste of asparagus makes it perfect in both savory and tangy dishes. Plus, it's a cinch to prepare. Health benefits include:

• Folate—essential for a healthy cardiovascular system
• Blood pressure-lowering potassium
• High levels of tryptophan, which is associated with elevating mood

Spinach
One of the most nutrient-packed vegetables, spring spinach has a refreshing taste. Health benefits include:

• 25% of your daily dose of calcium (per serving)
• Lutein, which protects against eye diseases such as macular degeneration
• High levels of iron

Peas
These tiny veggies can be tossed in a salad, soup, or pasta dish. Health benefits include:

• Over 40% of your daily recommended amount of manganese, which keeps bones healthy
• Dietary fiber
• Folic acid and vitamin B6, which keep your cardiovascular health in tip-top shape

Vegetarians are Happier And Less Stressed than Meat Eaters, Study Shows

A new study has revealed that vegetarians could be happier and less stressed than their meat-loving counterparts.

Meat eaters' diets contain high doses of arachidonic acid (AA), a type of omega-3 acid that has been reported in previous studies as effecting mood.

In this recent study, covered in the Huffington Post, 39 frequent meat-eaters were placed into one of three food groups - either eating meat, fish and poultry or eating just fish or following a strictly vegetarian diet. They were then monitored over a two week period.

Those who ate meat reported no change in their moods but those who followed the vegetarian diets said they felt less stressed and happier.

Results showed that fatty acid levels in the control group remained the same compared to "negligible amounts" in the vegetarian group and a huge increase (95 to 100 percent) of Omega-6 levels in the group eating fish.

Eating fish often equals more Omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are said to combat AA and its harmful side effects but a previous study (along with this most recent one) show that despite the higher levels of EPA and DHA, omnivores moods were said to be significantly worse.

Plants like cauliflower and chia seeds have a good amount of Omega-3 fatty acids (ALA) and are easy to incorporate into your daily meals.

Key to a Healthy Vegan Diet II

The key to a healthy vegan diet is variety. If you’re considering becoming a vegan, the following tips will help you adopt a meal plan that includes adequate protein, carbohydrate, fibre, vitamins and minerals. You might also think about consulting with a dietitian to ensure your diet is balanced and complete.

Calcium

Good food sources include fortified plant beverages and juice, tofu made with calcium sulphate, beans, cooked green leafy vegetables (kale, collards, Swiss chard, spinach), cooked broccoli, almonds, tahini, and blackstrap molasses.

To meet daily calcium requirements, a supplement may be required.

Iron

Vegetarians require almost twice as much iron than meat-eaters each day since the body absorbs iron from plant foods less efficiently. Good sources include beans, lentils, nuts, leafy green vegetables, whole grains, breakfast cereals (non-sugary)and dried fruit.

Iron absorption can be increased by eating plant foods with vitamin C-rich foods such as citrus fruit, strawberries, red pepper and tomato juice.

Omega-3 fatty acids

Women need 1,100 milligrams of alpha-linolenic acid (ALA) per day and men require 1600 milligrams.

The best food sources of this omega-3 fat include ground flaxseed (2 tablespoons has2400 mg), flax oil (1 teaspoon has2,400 mg), walnuts (7 halves have 1,280 mg), and soybeans (1/2 cup has 514mg). Soy beverages fortified with ALA provide about 300 mg per 1 cup serving.

Read More :  Key to a Healthy Vegan Diet I

Key to a Healthy Vegan Diet

The key to a healthy vegan diet is variety. If you’re considering becoming a vegan, the following tips will help you adopt a meal plan that includes adequate protein, carbohydrate, fibre, vitamins and minerals. You might also think about consulting with a dietitian to ensure your diet is balanced and complete.

Protein

Vegans get protein from lentils, beans (e.g. chickpeas, kidney beans, black beans, soy beans), tofu, tempeh, seitan (a protein made from wheat), soy beverages, nuts and seeds. Whole grains and vegetables also supply some protein. Rice, almond and oat beverages are low in protein.

Vegans can easily meet daily protein requirements providing their calorie intake is adequate. If calorie needs aren’t met, some protein from the diet will be used for energy rather than muscle repair and making body proteins such enzymes and immune compounds.

With the exception of soy beans, vegetarian proteins are missing, or low in, one or more essential amino acids, the building blocks of protein. Essential amino acids must come from food because the body can’t make them on its own.

It was once thought vegans needed to pair certain protein foods together at meals to form a complete protein. It’s now understood that as long as a variety of protein foods are eaten over the course of the day, protein combining is not necessary. Include at least one protein-rich food at each meal.

Vitamin B12

Naturally-occurring only in animal products, vegans need to include three servings of B12-fortified foods in their daily diet. One serving equals: fortified plant beverages (1/2 cup), nutritional yeast (1 tablespoon), fortified breakfast cereal (30 grams), or fortified soy products (42 g).

To ensure B12 needs are met, take a B12 supplement or multivitamin with 5 to 10 micrograms of B12.

Vitamin D

Children and adults require 600 IU (international units) of vitamin D daily; at age 70 requirements increase to 800 IU. Some people may require more vitamin Dto maintain a sufficient blood level.

Food sources in the vegan diet include fortified plant beverages and orange juice (1 cup provides 100 IU).

To meet vitamin D needs, a supplement is required. Most multivitamins contain 400 IU vitamin D. Separate vitamin D supplements may be needed. Choose vitamin D3 over D2 as it’s the more active form. The safe daily upper limit is 4,000 IU.

Read More : Key to a Healthy Vegan Diet II

Eating A Red Meat-Rich Diet Have Potentially Lethal Health Risks

Eating a red meat-rich diet not only raises cholesterol and blood pressure levels but can also have potentially lethal health risks, according to new research.

Researchers from Harvard School of Public Health, Boston, warn that high consumption of red meat, especially processed meats, can dramatically increase heart disease and cancer risks.

During the study, researchers looked at the data of 121,342 men and women over a 20-year period.

Their eating and diet habits were questioned and after two decades, 23,926 deaths were recorded, including 5,910 from heart disease and 9,364 from cancer.

Scientists claim they found a striking link between red meat consumption and premature death. When the deaths were divided into specific causes, researchers discovered that eating any kind of red meat increased the chances of dying from heart disease and cancer by 21%.

Researchers added that a daily serving of unprocessed red meat, for example beef, pork or lamb the size of a deck of cards, raised the risk of death by 13%.

In comparison, processed meats, like a hot dog or bacon, caused death risks soaring by 20%.

“This study provides clear evidence that regular consumption of red meat, especially processed meat, contributes substantially to premature death,” says senior author professor Frank Hu in a statement.

“On the other hand, choosing more healthful source of protein in place of red meat can confer significant health benefits by reducing chronic disease morbidity and mortality.”

The study urges people to cut out red meat from their diet as it can lead to significant health benefits as well as slashing death rates by 7%. Scientists from the study believe that if red meat consumption is reduced, it could prevent 9.3% of deaths in men and 7.6% of deaths in women.

Nuts, for example, are said to reduce mortality rates by 20%, low-fat dairy products lowered it by 10% and whole grains by 14%.

Physical Benefits of Going Vegan

In addition to good nutrition and disease prevention, eating vegan also provides many physical benefits. Find out how a vegan diet makes your body stronger, more attractive, and more energetic.

1. Body Mass Index. Several population studies show that a diet without meat leads to lower BMIs–usually an indicator of a healthy weight and lack of fat on the body.
2. Weight loss. A healthy weight loss is a typical result of a smart vegan diet. Eating vegan eliminates most of the unhealthy foods that tend to cause weight issues.
3. Energy. When following a healthy vegan diet, you will find your energy is much higher. This blog post in Happy Healthy Long Life describes how NFL tight-end Tony Gonzalez started eating vegan and gained energy–while playing football.
4. Healthy skin. The nuts and vitamins A and E from vegetables play a big role in healthy skin, so vegans will usually have good skin health. Many people who switch to a vegan diet will notice a remarkable reduction in blemishes as well.
5. Longer life. Several studies indicate that those following a vegan or vegetarian lifestyle live an average of three to six years longer than those who do not.
6. Body odor. Eliminating dairy and red meat from the diet significantly reduces body odor. Going vegan means smelling better.
7. Bad breath. Vegans frequently experience a reduction in bad breath. Imagine waking up in the morning and not having morning breath.
8. Hair. Many who follow vegan diets report that their hair becomes stronger, has more body, and looks healthier.
9. Nails. Healthy vegan diets are also responsible for much stronger, healthier nails. Nail health is said to be an indicator of overall health.
10. PMS. When switching to a vegan diet, many women tell how PMS symptoms become much less intense or disappear altogether. The elimination of dairy is thought to help with those suffering with PMS.
11. Migraines. Migraine suffers who go on vegan diets frequently discover relief from their migraines. Read more about the food-migraine connection in this article.
12. Allergies. Reduction in dairy, meat, and eggs is often tied to alleviation of allergy symptoms. Many vegans report much fewer runny noses and congestion problems.

Disease Prevention Benefits of Going Vegan

Eating a healthy vegan diet has shown to prevent a number of diseases. Find out from the list below what you could potentially avoid just by switching to a healthy, balanced vegan way of eating.

1. Cardiovascular disease. Eating nuts and whole grains, while eliminating dairy products and meat, will improve your cardiovascular health. A British study indicates that a vegan diet reduces the risk for heart disease and Type 2 diabetes. Vegan diets go far in preventing heart attack and stroke.

2. Cholesterol. Eliminating any food that comes from an animal and you will eliminate all dietary cholesterol from your diet. Your heart will thank you for that.

3. Blood pressure. A diet rich in whole grains is beneficial to your health in many ways, including lowering high blood pressure.

4. Type 2 diabetes. Not only is a vegan diet a weapon against Type 2 diabetes, it is also "easier to follow than the standard diet recommended by the American Diabetic Association." Read more about it here.

5. Prostate cancer. A major study showed that men in the early stages of prostate cancer who switched to a vegan diet either stopped the progress of the cancer or may have even reversed the illness.

6. Colon cancer. Eating a diet consisting of whole grains, along with fresh fruits and vegetables, can greatly reduce your chances of colon cancer.

7. Breast cancer. Countries where women eat very little meat and animal products have a much lower rate of breast cancer than do the women in countries that consume more animal products.

8. Macular degeneration. Diets with lots of fresh fruits and vegetables, especially leafy greens, carrots, pumpkin, and sweet potatoes, can help prevent the onset of age-related macular degeneration.

9. Cataracts. Much the same way macular degeneration is headed off by a vegan diet, cataracts are also thought to be prevented through the intake of the same fruits and vegetables. Produce high in antioxidants are also believed to help prevent cataracts.

10. Arthritis. Eliminating dairy consumption has long been connected with alleviating arthritis symptoms, but a new study indicates that a combination of gluten-free and vegan diet is very promising for improving the health of those suffering from rheumatoid arthritis.

11. Osteoporosis. Bone health depends on a balance of neither too much or too little protein, adequate calcium intake, high potassium, and low sodium. With a healthy vegan diet, all four of these points set a perfect scenario for preventing osteoporosis.

Nutrition Benefits of Going Vegan

All of the following nutritional benefits come from a vegan diet full of foods such as fresh fruits and vegetables, whole grains, nuts, beans, and soy products.

1. Reduced saturated fats. Dairy products and meats contain a large amount of saturated fats. By reducing the amount of saturated fats from your diet, you’ll improve your health tremendously, especially when it comes to cardiovascular health.

2. Carbohydrates. Carbohydrates provide energy for your body. When you don’t have enough carbohydrates, your body will burn muscle tissue.

3. Fiber. A diet high in fiber (as vegan eating usually is) leads to healthier bowel movements. High fiber diets help fight against colon cancer.

4. Magnesium. Aiding in the absorption of calcium, magnesium is an often overlooked vitamin in importance to a healthy diet. Nuts, seeds, and dark leafy greens are an excellent source of magnesium.

5. Potassium. Potassium balances water and acidity in your body and stimulates the kidneys to eliminate toxins. Diets high in potassium have shown to reduce the risk of cardiovascular diseases and cancer.

6. Folate. This B vitamin is an important part of a healthy diet. Folate helps with cell repair, generating red and white blood cells, and metabolizing amino acids.

7. Antioxidants. For protection against cell damage, antioxidants are one of the best ways to help your body. Many researchers also believe that antioxidants help protect your body against forming some types of cancer.

8. Vitamin C. Besides boosting your immune system, Vitamin C also helps keep your gums healthy and helps your bruises heal faster. Vitamin C is also an antioxidant.

9. Vitamin E. This powerful vitamin has benefits for your heart, skin, eyes, brain, and may even help prevent Alzheimer’s Disease. A diet high in grains, nuts, and dark leafy greens is full of Vitamin E.

10. Phytochemicals. Plant-based foods provide phytochemicals, which help to prevent and heal the body from cancer, boost protective enzymes, and work with antioxidants in the body.

11. Protein. That protein is good for your body is no surprise. It may be a surprise to learn that most Americans eat too much protein and in forms such as red meat that are not healthy ways of getting protein. Beans, nuts, peas, lentils, and soy products are all great ways to get the right amount of protein in a vegan diet.

Health Reasons to Avoid Milk

1. Cow's milk is for cows.

The biochemical make-up of cow's milk is perfectly suited

to turn a 65-pound newborn calf into a 400-pound cow in one year. It contains, for example, three times more protein and seven times more mineral content while human milk has 10 times as much essential fatty acids, three times as much selenium, and half the calcium. Some may like cow's milk but drinking it is both unnecessary and potentially harmful.

2. Milk is actually a poor source for dietary calcium.

Humans, like cows, get all the calcium they need from a plant-based diet.

3. Contrary to popular belief, milk may increase the likelihood of osteoporosis.

It is still widely accepted that the calcium in dairy products will strengthen our bones and help prevent osteoporosis, but studies show that foods originating from animal sources (like milk) make the blood acidic. When this occurs, the blood leeches calcium from the bones to increase alkalinity. While this works wonders for the pH balance of your blood, it sets your calcium-depleted bones up for osteoporosis. As explained by John Robbins, "The only research that even begins to suggest that the consumption of dairy products might be helpful [in preventing osteoporosis] has been paid for by the National Dairy Council itself."

4. Milk makes you fat.

In 2005, the Harvard School of Public Health had this to say on the consumption of dairy products: "Three glasses of low-fat milk add more than 300 calories a day. This is a real issue for the millions of Americans who are trying to control their weight. What's more, millions of Americans are lactose intolerant, and even small amounts of milk or dairy products give them stomach aches, gas, or other problems."

Banana Beauty!

From now on never ever throw a ripe banana because it can easily be used for skin care . Read on to learn about the amazing ways of using bananas in your daily beauty routine.

Dry feet

Ripe bananas are a common household remedy to treat dry feet . Apply the pulp of ripe banana on the dry and cracked area of your feet. Leave it on for 10 minutes and then wash with warm and cold water alternatively. The results are really amazing, you will experience soft and supple feet just by one application.

Acne, blemishes and pimples

Bananas are anti-bacterial in nature and are excellent in treating skin blemishes, acne and pimples. The antioxidants and vitamins in bananas restore collagen in the skin and are useful for anti-aging skin too.

Banana Mask Recipe

What you’ll need:1 banana,1 tablespoon agave (optional),1/2 teaspoon lemon juice.

Mash the banana and combine it with the agave (optional) and lemon juice until it’s creamy.  Spread all over face and leave for 30 minutes before rinsing off.

Another great mask is fresh pineapple & banana- mix well in a blender- U can use this for both hair, face and décolletage.

Dry Eyes

Eating a banana every day can be very useful, if you suffer from dry eyes. Since bananas are very rich in potassium, they help to control the balance of sodium and release of fluid in your cells, which results in preventing dry eyes. Simply eat banana a day and get rid of dry eyes.

Dry Skin

Bananas are rich source of Vitamin A and Potassium, and they are very good at softening and hydrating the skin. Take a ripe or over ripe banana, and mash it in a bowl. Add a spoon of granulated sugar to the banana mash. Apply this mix to your face and hands. Banana mash works as an excellent exfoliate scrub and moisturizer for buffing away dead skin. It is a very effective and cheap natural remedy.

The wonders of Pineapple! 7 Benefits of Pineapple

The next time you cut up a pineapple, rub the leftover juice onto your clean skin with a cotton wool ball, leave for 5 minutes up to a maximum of 15 minutes, then gently wash it off and apply extra virgin coconut oil.( This only works with fresh pineapple. The enzyme papain that dissolves dead protein is not present in canned pineapple as heating destroys it.)

7 Benefits of Pineapple

1. It lessens risk of hypertension. Hypertension occurs when too much force is exerted on the artery walls while the blood circulates. One of the best ways to combat this is to infuse a high amount of potassium plus a small amount of sodium in your diet to lower blood pressure. Pineapples are the perfect for hypertension because a cup of pineapple contains about 1 mg of sodium and 195 mg of potassium.

2. It helps you lose weight! Eating pineapple can highly cut down your sweet cravings because of its natural sweetness, saving you from a lot of sugar-induced calories. Incorporating a lot of pineapple in your meals will also help a lot in weight loss because pineapples can make you feel full without giving you an ounce of fat.

3. It maintains good eye health. Time and again, studies have found that pineapples protect against age-related eye problems because it is rich in antioxidants.

4. It fights a lot of diseases, being rich in Vitamin C. Pineapples are known to be a very good source of vitamin C, which protects our bodies from free radicals that attack our healthy cells. Lots of free radicals in the body can lead to major diseases like heart disease, diabetes, and various cancers. Vitamin C is considered the most important water-soluble anti-oxidant that fights against disease-inducing substances within the body. It is also an excellent fighter against flu and a great enhancer of the immune system.

5. It prevents plaque and keeps teeth healthy. Another benefit of the high amount of vitamin C in pineapples is that it prevents formation of plaque and gum diseases.

6. It cures constipation and irregular bowel movement. Pineapple is rich in fiber, making it effective in curing constipation and irregular bowel movement.

7. It keeps your skin beautiful! Pineapple contains enzymes that make skin elastic, improve skin hydration, and remove damaged and dead cells. Thus, it helps us achieve a clear and glowing complexion. The enzymes in pineapples also fight free-radical damage and can reduce age spots and fine lines.

Top 10 Foods and Drinks for Cancer Prevention

Cancer is such a staggering epidemic–the sheer number of people affected by the disease is as heartbreaking as it is mystifying. As we are slowly learning more about the causes, we are beginning to learn more about preventive measures.

In terms of the relationship between diet and cancer, this leads us to lists of what not to eat (french fries, sigh), as well as the other side of the coin: What we should eat (artichokes and red wine, yay!).

In the book Cancer: 101 Solutions to a Preventable Epidemic (New Society Publishers, 2007) the authors Liz Armstrong, Guy Dauncey and Anne Wordsworth consider the importance of eating specific foods and drinks for cancer protection. Here’s what they suggest:

1. Cruciferous vegetables: Broccoli, cauliflower, cabbage, Brussels sprouts, bok choy and kale. These score high for containing many anti-cancer substances, such as isothiocyanates.

2. Globe artichoke for very high levels of salvestrols.

3. Dark greens, such as spinach and romaine lettuce, for their fiber, folate and a wide range of cancer-fighting carotenoids. Other dark colored veggies, too, such as beets and red cabbage.

4. Grapes and red wine, especially for the resveratrol.

5. Legumes: beans, peas and lentils, for the saponins, protease inhibitors and more.

6. Berries, particularly blueberries, for the ellagic acid and anthocyanosides.

7. Flaxseed, especially if you grind it yourself and consume when fresh, for the essential fatty acid alpha-linolenic acid, lignans and other “good fats.”

8. Garlic, onions, scallions, leeks and chives, for many anti-cancer substances including allicin.

9. Green tea, for its anti-cancer catechins, a potent antioxidant.

10. Tomatoes, for the famous flavenoid lycopene.

Source : Care2

Nutrition Tip: Eating for a Healthy Heart

The Centers for Disease Control and Prevention reports that diseases of the heart remain the No. 1 cause of mortality in the United States, causing 600,000 deaths a year. Heart protective eating habits can help to lower your risk of heart disease.

Tea: People who drink three to six cups of tea a day have a 45 percent decreased risk of dying from heart disease than those who drink less than one cup daily. Tea contains potent antioxidants and flavonoids. Green or black, both appear to be equally effective.

Fiber: Those who have the highest fiber intake have a 60 percent decreased risk of dying from heart disease. Fiber improves cholesterol levels and lowers blood pressure. The fiber recommendation for women is 25 grams a day; it’s 30 grams a day for men. Beans, whole grains, nuts/seeds, fruits and vegetables are all good sources of fiber.

Vegetarian diet: People who eat a diet low in animal products have 36 percent decreased risk of metabolic syndrome. Metabolic syndrome is a condition that includes high blood pressure, elevated triglycerides and increased body fat, which increases the risk for heart disease. Even just going meatless one day a week can improve your health.

Fruits and Veggies: People who ate at least eight portions of fruits and vegetables a day had a 22 percent decreased risk for heart disease compared to those that ate less than three servings a day.

Whole grains: Whole grains add fiber to our diet, but they also replace the more refined grains. People who eat mostly refined grains have more adipose tissue, or belly fat, which is linked to a higher risk of heart disease.

BPA: Bisphenol A is a chemical mostly found in the linings of metal food and beverage containers. People who had a higher urinary concentration of BPA also had a higher risk for heart disease and diabetes. Eliminating canned foods can help lower your sodium intake as well, which will help lower blood pressure.

Vitamin D: People who have higher blood levels of vitamin D have a lower risk of cardiovascular disease. The best sources for vitamin D come from sunlight and vitamin D supplement.

Nuts: A daily handful of nuts can help improve lipid levels. Just remember, they also have a lot of calories so don’t overdo it.

Chocolate: Dark chocolate can help reduce blood pressure and the risk of heart disease and stroke. Stick with the 60 percent or darker chocolate, and limit yourself to 1 ounce a day.

Why Vegetarian? And What Doctors Say About the Diet

Although in a notably staggering economy it might be more economical for Egyptians to switch to a vegetable diet and forego meat, many current vegetarians have their own reasons, such as ethics, hygiene or being "unique."

"To me every part of an animal resembles a part of my body: I too have ribs, shoulders and legs, and I simply can't eat a part of something that breathes!" says Salma Amin, an executive manager who had been a devotee of vegetarianism for the past ten years.

For Heba Tawfeeq, a housewife, shunning meat and poultry began since childhood. "I simply thought that eating something that once had blood flowing through its body is gross!" she exclaims.

Another example we came upon was a group of school girls in Maadi district, who actually thought that being a group of friends who are vegetarians was cool and made them stand out in a crowd!

As for the few men Ahram Online interviewed who endorsed this diet, most had the notion that being a vegetarian can help you live longer and avoid cardiovascular diseases.

"There are various justifications for following a vegetarian diet, whether they be ethical, religious, financial or just for the sake of preventing specific illnesses associated with excessive meat consumption," described Dr Iman El-Tahlawy, assistant professor of Public and Environmental Health, National Research Centre.

"But," the doctor continues "a person should be clear on the type of diet they choose, understand the risks involved and make up for whatever is missing to make sure they get their daily nutritional needs."

Hazards involved

Dr El-Tahlawy elaborates on the risks involved when a person pays no attention to maintaining the right nutritional balance in the case of strict vegetarian diets as follows:

"Keeping fit and healthy is attainable for vegetarians as long as special attention is paid to replacing the elements that might be lacking in their food choices and could subsequently result in health hazards such as anaemia (iron deficiency), macrocytic anaemia (deficiency of B-12) or rickets (vitamin D deficiency)" she says.

"It is very important to note that it is not very advisable for children to follow strict vegetarian diets. Fatigue can set in, for example, as well as 'low protein quality' due to a lack of certain amino acids found in animal proteins. This can be avoided by ensuring that the diet contains various forms of vegetarian protein sources."

Finally, she notes, that vegetarian females should ensure they should ensure they are getting enough calcium.

Know your vegetarianism

"Vegetarianism varies greatly according to a person's preference. For example, some vegetarians follow a very strict diet, avoiding even derivatives of animal products. Others follow what we call a 'flexitarian' diet, where they do occasionally eat meat, fish, chicken, dairy products and eggs. However, there are generally three kinds of vegetarians and knowing which category you fall into is vital to help you plan a balanced diet:

Vegans abstain from all kinds of chicken, meat, fish, eggs and dairy products.

Lacto-vegetarians don’t eat any kind of meat, fish, or chicken and eggs, but do consume dairy products.

Lacto-ovo vegetarians do eat eggs, dairy products, but avoid fish, meat and chicken.

Source : ahramonline

Balance is Key in a Good Vegetarian Diet

The American Dietetic Association took a position in 2009 that "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases".

It said: "Well-planned vegetarian diets are appropriate for individuals during all stages of the life-cycle, including pregnancy, lactation, infancy, childhood, adolescence and for athletes."

Our Health Promotion Board states that "a well-balanced and healthy vegetarian diet" is associated with a lower Body Mass Index, lower blood cholesterol levels and reduced risk of death from heart disease.

One of the oldest persons in Singapore was Ms Teresa Hsu, a lifelong vegetarian, who died last year at the age of 113.

Singapore's record holder in a marathon, Mr M Rameshon, is a vegetarian.

Another Singapore vegetarian, Mr Ang Hwee, has won medals in weight-lifting competitions overseas. One of our top blood donors, Mr Goh Joo Heng, who has donated whole blood or platelets more than 100 times, is a vegetarian.

Protein is probably people's biggest concern when they begin to substitute animal food for plant food. However, many plant foods, including beans, other legumes, nuts, seeds and whole grains, contain large quantities of protein.

Among plant foods with iron are green leafy vegetables, lentils, legumes and dried fruit.

There is calcium in soy products (including tempeh, tofu and soy milk), foods fortified with calcium, green leafy vegetables, broccoli, Chinese cabbage, sesame seeds and almonds.

Vegetarians obtain Omega 3 from flaxseeds, chia seeds and walnuts.
Millions of people in India have been vegetarians for generations. How can that be if we need to eat fish?

Vegetarians can take vegetarian B12 supplements, which are available at reasonable cost, and some foods are fortified with B12.

Health is complicated. Each person is different, and the same person differs at different times in their life. Consultation with a health professional is essential.

Baby Formula and Obesity

What could be wrong with baby formula? The point here has more to do with the benefits of breast-feeding during the first months of life than the demerits of any particular brand of baby formula.

A number of studies have shown that children who breast-feed are less likely to be overweight or obese in their early years, which is good -- because an overweight child is more likely to grow into an overweight adult. According to one study, the risk of a child becoming overweight declines the longer a child is breast-fed. By age 14, those who were breast-fed at least seven months were 20% less likely to be overweight than those breast-fed for three months.

Why? That's a mystery, though it may well have something to do with how the different nutrients and hormones alter a baby's metabolism.

What you can do:
If you are able, give your child a good start by breastfeeding, in consultation (of course!) with your doctor. A German study found the prevalence of obesity in children aged 5-6 decreased significantly based on the length of time their mothers breast-fed them.

Seasonal Detoxification

Seasonal changes do not only affect your mood but they also create changes to your health. When the weather changes, your body is weakened and thus serious infections and parasites are easier to catch.

Though herbs and acupuncture can protect your body, cleansing and detoxification are also great preventive methods. Sudden changes in temperatures experienced due to artificial or natural changes (outside or inside) can also be very harmful at times because they weaken your immune system. The various seasons affect each individual differently.

When toxins enter the human body by way of the digestive system, they get easily absorbed and thus enter into the blood stream. A few of these toxins get eliminated via sweat but many stay within your system. The accumulation of toxins may be very subtle yet may also lead to serious health crises such as cancer. In many cases, these toxins are not even detected in general blood tests .
Spring is considered to be an ideal season for cleansing and detoxification of the body.

Detox Methods

While your body has a natural filtering and detoxifying system, sometimes it needs help when the burden is too much.

* Body brushing – This method involves using a natural bristle brush to remove dead skin cells and debris from the outside of your body. Pores can easily get clogged up and regular brushing can remove them. It can also help remove cellulite. Perform the technique in the morning while you are still dry and then shower to remove the impurities.

* Massage – Ancient oriental medicine believes that the body is governed by energy. This energy flows throughout the body, allowing it to maintain a healing balance. When the energy is blocked, that is when you get disease. Regular massage can work to remove the blockages that cause problems in the body. Toxins can flow into the bloodstream and be eliminated from the body.

* Diet – The culprit of some toxins is what we eat. Added preservatives can build up in the body and potentially harm us. By eating more whole foods like fresh fruits, vegetables, whole grains and legumes, the body can remove excess toxins and get back to functioning normally. You gain more energy, increased immunity and faster digestion. This can all lead to weight loss as well.

* Exercise – Exercise gets the blood flowing. It increases the metabolism so more fat is burned for energy. This also releases toxins into the bloodstream to be excreted by the body. As a by-product, you feel better, gain mental clarity and increased cardiovascular health. Sweating releases toxins through the skin to lighten the load.

Slice Your Diabetes Risk in Half: Go Vegan!

Here's yet another reason to observe Meatless Mondays … and Tuesdays and Wednesdays and Thurs—well, you get the idea. A new Harvard School of Public Health study shows that eating processed meats and red meat can increase one's risk of type 2 diabetes—a potentially deadly condition that can cause blindness; heart, eye, and kidney problems; and nerve damage and affect circulation in the legs—by as much as 51 percent!

And they're not just talking about ardent carnivores who eat 10 strips of bacon for breakfast, a couple of hot dogs at the ballpark, and a massive cheeseburger for dinner. Anyone who eats just 3.5 ounces of processed meat—equivalent to two slices of bacon or a hot dog—every day has a 51 percent increased risk of developing type 2 diabetes. People who eat one 100-gram serving of red meat—about the size of a deck of cards—a day have a 19 percent greater risk of developing the disease.

Unfortunately, the average American meat-eater will consume twice that amount of meat each day—and that's no bologna. According to Mark Bittman,  Americans eat about eight ounces of meat each day—or about twice as much meat as the average person worldwide.

Not surprisingly, America spend more money on health care than does any other nation. Records show that approximately 25 million people in the U.S. now have diabetes and that around 57 million others have pre-diabetes. The saturated fat, cholesterol, and heme iron found in animal products put people at risk of developing diabetes—or worsening the disease if they already have it.

Fortunately, people can prevent—and even reverse—diabetes by eating a healthy plant-based diet. According to the Physicians Committee for Responsible Medicine (PCRM), "Vegetarian diets provide a nutrient combination that is likely to be beneficial in treating diabetes and preventing complications …. Not only does the diet help control blood sugar, but, because whole grains, nuts, viscous fibers, soy proteins, and plant sterols lower serum cholesterol concentrations, the diet also helps prevent cardiovascular complications. Substituting soy or other vegetable proteins for animal protein may also reduce the risk of diabetes-related kidney problems."

A 2006 study led by Dr. Neal Barnard, the president of PCRM, suggests that diabetics who eat low-fat vegan foods are able to stop taking medications—or at least take fewer of them—to manage the disease. Many study participants also lost weight and lowered their cholesterol just by switching to a vegan diet.

In his book, Dr. Neal Barnard's Program for Reversing Diabetes, Dr. Barnard encourages diabetics to choose foods from PCRM's "New Four Food Groups": grains, legumes, fruits, and vegetables. Everyone, diabetic or not, can enjoy the innovative meal ideas and recipes in the book. For more tasty, disease-fighting recipes, check out The Vegetarian Recipes.

Source: Peta Prime

Why Vegetarian Diets Are Good for Your Health, Planet, and Bank Account

You probably know that vegetarianism is good for you. You may have also thought of it as difficult or dull. In fact, it can be easy and great fun.

Vegetarianism may not be for everyone. But if you’re reading this, you’re probably curious and open to learning more.

Good for your health

Some people are drawn to vegetarianism for moral or religious reasons, while others appreciate the many health benefits: Depending on your food choices, you may lower your cholesterol, lose weight, reduce your risk of heart disease, cancer, or Type 2 diabetes, improve digestion of food, and reduce the risk of constipation.

Good for the earth

The meat industry generates nearly one-fifth of man-made greenhouse gas emissions, according to the UN Food and Agriculture Organization. By choosing a more plant-based diet, we could collectively take a big bite out of that.

Good for your wallet

While it’s possible to spend a lot on some vegetarian foods – such as organic imported or off-season fruits and vegetables – much of the world’s poor people eat a mainly vegetarian diet based on staples such as rice, beans, and corn. A pound of dried beans and rice will cost much less than the cheapest cuts of beef, and a pound of tofu is generally less expensive than chicken breasts.

But the biggest savings could be long-term. By remaining healthy and avoiding chronic illnesses, such as heart disease, you could save on such procedures as a $60,000 bypass operation and substantially lower your life insurance premiums.

Vegetarianism can be easy. Here are a few tips…

• Find a reason. Trying a vegetarian diet as a lark might be interesting, but if you want to make it a long-lasting change, find a reason you believe in, such as “I can’t stomach the thought of eating animals,” or “I need to lower my risk of a heart attack.”
  Eliminate red meat. If you’re looking for gradual change, or you love chicken and fish, start simply by not eating red meat.
• Embrace Meatless Mondays. If you just want to explore non-meat recipes without committing to more, join the trend of going a day without meat to see what it’s like.
• Find good recipes. Look for a handful of vegetarian recipes that interest you. The possibilities are endless. Think of the variety and fun you could have.

Source : Money Talks News

Five Sources of Vegetarian Protein

Whether you’ve been a vegetarian for years or are giving it a thought for the first time, the most common question you’ll get about your diet is, “where do you get your protein?” Instead of drawing a blank, get prepared for this situation and impress your audience with a solid answer.Here are some facts you can share:

Most of us are aware that protein has an important roll in our bodies, but you may not know why. Made up of amino acids (oxygen, nitrogren, carbon, and hydrogen), protein is the nutrient responsible for growing new cell and building and repairing tissue. However, contrary to popular belief, we don’t need to consume that much of it to be health. The average requirement of protein is only about 5 ounces a day, or about 5% of your daily caloric intake. It may also surprise you to hear that too much protein can actually damage your bones and organs, and that reducing the amount of protein in your diet can give you more energy, put your digestive system at ease, and protect your immune system.

A common misconception is that meat is the best source of protein. Consider the following animals: gorillas, cows, elephants - all of them are vegetarians! While you probably aren’t aiming to have their body types, they are great examples of how big and strong a living creature can be on a plant based diet. While animal products contain large amounts of protein, they are also high in cholesterol and saturated fat, which can lead to heart disease, cancer, and diabetes. The plant based diet is low in fat, free of cholesterol, and full of fiber.

Almost every plant contains protein, though some have more than others. Luckily, we do not need to get all amino acids from one source, so eating a varied vegetarian diet will result in a complete balance of protein. Here are some excellent foods that you can depend on to keep your body fit:

1. Beans contain more protein than any other vegetarian source, and they are high in fiber so you’ll feel full hours after eating them. There are countless varieties, the most popular being black, pinto, kidney, chickpeas, lentils, split peas, and soy.

2. Whole grains are a great compliment to beans, and together they pack a protein punch into your diet. Rice is always a great choice, but give quinoa a try. While quinoa is technically a seed, it contains more protein than any other grain. Check out barely and millet, and keep in mind that even popcorn contains protein!

3. Nuts are also very high in protein - one ounce of almonds has the same amount as one ounce of steak (6 grams)! Enjoy your favorite nuts raw, salted, roasted, seasoned, or in butter form.

4. Seeds are a great addition to any meal - simply sprinkle them on top or mix them in to add an extra boost of protein to your dish. Flax, pumpkin, and hemp seeds are not only rich in essential amino acids, but contain other important nutrients like omega-3s, iron, and fiber.

5. Green vegetables. There’s a reason Popeye was obsessed with spinach - he wanted to maintain his big biceps! Other veggies with high protein content are: broccoli, kale, green beans, asparagus, and watercress.