The Not So Awesome Side

So although being vegetarian is healthy and awesome there is a downside if you do not get proper nutrition. Vegetarians are at risk for deficiencies if they do not eat a healthy vegetarian diet. When I first became vegetarian I did not know what I should be eating and had a huge protein deficiency and my hair started falling out! I quickly started researching how to eat properly and now I am as healthy as ever. Here are the five most common Vegetarian nutrient deficiencies and some ways to get the proper nutrient.

• B-12 Deficiency: This vitamin is essential because it plays a role in the functioning of the nervous system, brain, and the formation of blood. It also important for energy production. A common problem with not getting enough B-12 is the development of pernicious anemia or debilitating nervous system dysfunction. This defisentsy is probably the most common one in vegetarian diets! Not to worry though i have found a solution to your problem. You can get your daily dose of B-12 by eating three tablespoons of brewers yeast or three sheets of nori. If your diet includes dairy you can also fulfill this by eating two eggs and drinking two cups of milk a day.
•  Iron Deficiency: “The Standard American Diet (SAD) is highly dependent on red meat for iron” (Sundene 1). But because vegetarians do not eat meat there are ways to increase your iron intake, its actually quite easy! A good replacement for meat is tofu and it is high in iron. tofu goes great with a lot of different types of foods because it is bland and tends to taste like what its in. If your not a fan of tofu then thats not a problem other foods like pinto beans, lima beans, potato, and kale.
• Zinc Deficiency: Zinc plays a key role in the immune system, neurological health, and skin health. “We need at least 15mg of zinc daily if not 30-50mg for optimal health”(Sundene 1). You can eat certain foods though that are high in zinc like baked potato, rice, and kidney beans. If your not a big fan of any of those things like me you can easily take over the counter zinc vitamins.
• Omega-3 Fatty Acids: “Almost all Americans are deficient in these fats that are necessary for a healthy nervous system as well as fighting inflammation”(Sundene 1). Some good alternatives for vegetarians are raw walnuts and flax seeds. Flax seeds are very rich in proteins, fiber, and lignans. Lignans are also helpful with balancing woman’s hormones! There are many ways to prepare flax seeds my favorite is to grind them up into a salad dressing.
• Calcium: Calcium is vital for strong bones and teeth but also for muscle move and nerves to work properly. It is important to get enough calcium in your vegetarian diet. drinking milk or if your diet does not allow milk other milk substitutes like almond milk, my personal favorite.
  

  These are Flax Seeds!

I hope this helps you eat a healthy nutrient rich vegetarian diet, it sure helped me!

Sundene, Nicole, Dr. “5 Most Common Vegetarian Nutrient Deficiencies.” : Kitchen Table Medicine. N.p., 8 Sept. 2008. Web. 12 May 2013.

Health Benefits

Many people believe that being vegetarian is bad for you but it’s actually quite the opposite. Evidence found by scientist suggest that a vegetarian diet can reduce the risk of diabetes,obesity, heart disease, and even certain types of cancer. Katie Marsh from Northside Nutrition & Dietetics in Sydney Australia and Jennie Brand-Miller a Molecular and Microbial Biosciencetist Write in there article,”Vegetarian diets are typically lower in fat, particularly saturated fat, and higher in dietary fiber. They are also likely to include more whole grains, legumes, nuts, and soy protein, which together provide micro-nutrients and protective factors at higher levels than most Western diets”(Marsh Brand-Miller 1). They explain that because of these protective factors eating a healthy vegetarian diet can reduce your risk of type 2 diabetes or reduce complications with existing diabetes. This has been very true in my family. My uncle suffers from diabetes and was having a lot of complications with it. He was also becoming over weight. His doctor suggested he ate a vegetarian diet for awhile. After just two months of eating vegetarian he had lost 13 pounds and his diabetes was more under control. Not only did it help his diabetes and weight but also his cholesterol!

Another benefit from eating vegetarian is the reduces risk of cardiovascular disease and obesity. These two play hand in hand since a major cause of cardiovascular disease is obesity. Obesity can not only be a problem for you but also your blood pressure, heart health, and it can put you at risk of diabetes. Not only have scientist found that vegetarians have a lesser risk for diabetes and CVD but they also tend to have a better blood pressure and cholesterol further decreasing their risks for heart complications. “Studies found that vegetarians have a 32% lower risk or coronary heart disease than non-vegitarians”(Marsh Brand-Miller 139).

In these times people are most fearful of the big C. Cancer, and being vegetarian could help lower your risks of colon cancer. “The World Cancer Research Fund/American Institute for Cancer Research second report on diet and physical activity as causes of cancer found meat consumption to be the only convincing dietary association with colon cancer” (Mann 526). Although it is not a guarantee that you will not get colon cancer from eating vegetarian it helps reduce your risk. “A total of 1,660,290 new cancer cases and 580,350 deaths from cancer are projected to occur in the US in 2013” (Simon 1). I not only enjoy eating a vegetarian diet but it makes me happy that it has so many health benefits.

Overall I believe that all people at all ages can benefit from eating a healthy vegetarian diet.

Rajaram, S., and J. Sabaté. “Health Benefits of a Vegetarian Diet.” Nutrition (Burbank, Los Angeles County, Calif.) 16.7-8 (2000): 531-3. Print.

“Vegetarian Diets and Diabetes.” American Journal of Lifestyle Medicine 5.2 (2011): 135-43. Print.

Mann, Jim. “Vegetarian Diets.” BMJ: British Medical Journal 339.7720 (2009): 525-6. Print.

Simon, Stacy. “Facts and Figures Report: Declines in Cancer Deaths Reach Milestone.”Facts and Figures Report: Declines in Cancer Deaths Reach Milestone. American Cancer Society, 17 Jan. 2013. Web. 12 May 2013.

Vegetarian Recipes

As a vegetarian or a just starting out vegetarian you can never have enough recipes! I myself am a vegetarian and over the years i have found some delicious recipes. I enjoy these particular recipes because they are fast and easy. This first one is one of my absolute favorite meals.

Brown Butter Gnocchi with Spinach and Pine Nuts

Ingredients

• 1 (16-ounce) package vacuum-packed gnocchi (such as Vigo)
• 2 tablespoons butter
• 2 tablespoons pine nuts
• 2 garlic cloves, minced
• 1 (10-ounce) package fresh spinach, torn
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 cup (1 ounce) finely shredded Parmesan cheese

Cooking Instructions

1. 1. Cook gnocchi according to package directions, omitting salt and fat; drain.
2. 2. Heat butter in a large nonstick skillet over medium heat. Add pine nuts to pan; cook 3 minutes or until butter and nuts are lightly browned, stirring constantly. Add garlic to pan; cook 1 minute. Add gnocchi and spinach to pan; cook 1 minute or until spinach wilts, stirring constantly. Stir in salt and pepper. Sprinkle with Parmesan cheese.

Note:Prepare a quick salad to accompany the gnocchi: Combine 1 tablespoon fresh lemon juice, 1 tablespoon extra-virgin olive oil, 1 teaspoon brown sugar, 1/2 teaspoon freshly ground black pepper, and 1/8 teaspoon salt in a large bowl; stir with a whisk. Add 6 cups gourmet salad mix to bowl; toss gently to coat. Sauvignon blanc will pair enticingly with this dish.

Mills, Jackie. “Brown Butter Gnocchi with Spinach and Pine Nuts.” MyRecipes.com. N.p., Jan. 2009. Web. 12 May 2013.

This next recipe is good for kids but is also very tasteful. I Like to make it in the summer when its nice out because it tastes fresh.

Fruit and Vegetable Shish Kabobs

The Coup vegetarian restaurant provided the recipe for this hearty, flavourful skewer, perfect for grilling.

• 1 Japanese eggplant
• 1 red pepper
• 1 pkg organic, extra-firm
• tofu
• 8 small shiitake mush-
• rooms, stalks removed
• 1/4 pineapple
• 1/3 zucchini
• olive oil for brushing

“Vegetarian Recipes: Final Edition.” Calgary Herald: D.2. 2006. Print.

This next recipe is nice for appetizer salads. It is easy fast and healthy!

Tuscan Salad 

Ingredients

• 8 ounces green beans, cut into 1 to 2-inch pieces (about 2 cups)
• 1 head Romaine lettuce, torn
• 1 (15-ounce) can cannellini beans, drained and rinsed
• 1/2 cup pitted black olives
• 1/2 red onion, cut into slivers
• 1 lemon, juiced
• 1/4 cup extra-virgin olive oil
• 1 teaspoon kosher salt
• 1 teaspoon freshly ground black pepper
• 1 ounce shaved Parmesan (about 1/2 cup)Cooking Directions

Bring a medium pot of salted water to a boil over high heat. Add the green beans and stir. Cook for about 2 minutes, or until beans are slightly tender. Transfer the cooked green beans to a bowl of ice water and let cool for 3 minutes. Drain the green beans.In a large bowl, combine the green beans with the lettuce, cannellini beans, olives, and red onion. Toss to combine. Drizzle with lemon juice and olive oil. Sprinkle with salt and pepper and toss to coat. Top with shaved Parmesan and serve.

De Laurentiis, Giada. “Tuscan Salad.” Recipe : Giada De Laurentiis : Recipes : Food Network. Food Network, n.d. Web. 12 May 2013.

This last recipe I’m including for the holidays! Thanksgiving can be tough as a vegetarian but this gravy should make it a bit better. This has to be the best vegetarian gravy around.

MARY KELLY’S TURKEY-LESS GRAVY

• 2 cups boiling water
• 2 tablespoons vegetable oil
• 3 tablespoons nutritional yeast
• 1 vegetable bullion cube
• 1/2 cup diced fresh mushrooms
• 1/2 cup finely chopped onion
• Onion salt to taste
• Unbleached all-purpose flour

In a large sauce pan, simmer all the ingredients except the flour, for approximately 5 minutes. Slowly add the flour (tablespoon by tablespoon), whisking after each addition (sifting is even better, as you stir), until desired thickness is reached. Keep warm till use. serves 6 to 8

Anonymous. “Vegetarian Thanksgiving Recipes.” The Berkshire Eagle 2008. Print.

What is Vegetarianism?

Have you ever considered being a vegetarian or wondered what is was? Well I’m here to help! Being a vegetarian means you do not eat meat and in some cases no animal byproducts at all for moral, health, or religious reasons. There are four main types of vegetarian diets to fit the wants or needs of an individual person interested in being vegetarian.The first option is a Lacto-vegetarian diet. This diet excludes meat, fish, poultry, eggs and foods that contain them. Some people choose this diet because you can still have animal byproducts like cheese, milk, and butter. This diet excludes eggs because some people believe that is the killing of animal still even though it is not yet fully alive. Another diet one could have is Lacto-ovo vegetarian. This means you can eat dairy products and eggs but it still excludes all meat, fish, and poultry. This vegetarian diet is the most popular diet choice among americans. I myself am a Lacto-ovo vegetarian. One other diet you can follow is called Ovo-vegetarian. This diet allows eggs but excludes meats, fish, poultry, and all dairy products. The last diet choice is vegan. This diet excludes all meat, fish, poultry, eggs, and dairy products. If it comes from an animal you can not eat it. All of these diets are healthy if you follow the Vegetarian diet pyramid.

It is very important to follow a well balanced diet for health reasons. If you do not get proper nutrition as a vegetarian it can become dangerous! Some vital nutrients to a vegetarians diet is calcium, Omega 3 fatty acids, and protein. These nutrients are commonly a problem for vegetarians but it doesn’t have to be if you eat the right foods. calcium is in most dark green vegetables like kale and broccoli. Calcium is important for strong bones and teeth. Omega 3 fatty acids are important to heart health. you can find this in walnuts and canola oil. Omega 3 fatty acids are harder to obtains so supplements may be needed. Protein is essential to maintain healthy skin, organs, muscles, and bones.  “Be conscious of protein-rich foods. Your protein can easily be met by eating a variety of plant foods, such as beans, peas, soy products, nuts, and seeds” (Bellows 1). Some vegetarians choose to use vitamins and supplements to fill in the holes of there diet. although many do this it is not needed if you can maintain a healthy well balance diet. some may even choose to go to a nutritionist to assist them in creating a diet or you can take a look at the vegetarian food pyramid and make your own meal plan! “The vegetarian pyramid outlines food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet” (Mayo-clinic 1).

Starting a vegetarian lifestyle is not so easy to begin. Many people find it tough to cut all meat  and other selected items out of there meals. One way to help ease into it is toincrease the amount of vegetarian meals you already enjoy! If you know of some recipes you already enjoy try to substute them in a couple nights a week in the beginning. Another way to get into it is to learn to substitute meat in recipes. For example you could replace the ground beef in lasagna with tofu. Tofu is a great alternative for meat because of its nutrition and relatively bland taste. If you can not think of any recipes you could substitute or make meatless try going on the cooking websites for vegetarian recipes.

Staff, Mayo Clinic. “Vegetarian Diet: How to Get the Best Nutrition.” Mayo Clinic. Mayo Foundation for Medical Education and Research, 11 July 2012. Web. 09 Apr. 2013.

Bellows, L. “Vegetarian Diets.” Vegetarian Diets. Colorado State University, 23 Mar. 13. Web. 09 Apr. 2013.