Aspartame - Yuck

Giving up meat for me - easy.

Giving up soda - Oh my god! Hard Work.

I switched to diet soda last year after a root canal and always heard little things about artificial sweeteners but never put much thought into it. After researching it recently on my new health obsession, I realized the awful things surrounding aspartame and similar sweeteners. Soda has always been my guilty pleasure :) .

This is day four and the caffeine withdrawal headaches are awful! Once I stop depending on it though, I know I'll be so much better off. I have been reading all of my labels lately and it's even in Crystal Light powders. I've been sticking to water, soy milk, and 100% juice.

Many sources list over 90 side effects from aspartame and describe it's FDA approval process as very suspicious. People close to me know I have a general distrust for the FDA anyways.

I don't want to go through and list 90 different side effects, but go ahead and search for it yourself if you weren't already aware of the associated problems.

Does anyone have any ideas for kicking a caffeine addiction?

(That clever graphic is from healingdaily.com)

Eating my Smoothies and Whey...

I finally bought a blender and decided to try out some smoothie recipes. These are great for getting added nutrition and especially protein. They are so convenient considering you can just buy bags of frozen fruit and toss them in. I've been using them as meal replacements to get a flat stomach before my vacation :) . Here are two of my favorites:

Both of these make 2 -3 servings.

Strawberry-Peach Smoothie
2 cups fortified OJ
1 banana
2 cups fresh (or frozen) sliced strawberries
About 10 slices of frozen peaches
Two or three handfuls of ice
2 scoops of Strawberry Whey Protein (20g or protein per scoop)
Blend on smoothie setting of course and tweak it to your liking.

Reese's Cup Ice Cream Smoothie
(maybe more of a milkshake)

2 fresh bananas

1 or 2 cups of milk - organic soy or regular is fine

4 or 5 cups of Reese's Ice Cream - available in low fat

3/4 cup of any peanut butter

Chocolate syrup to taste

3 handfuls of ice
2 scoops of Vanilla Whey Protein
Blend

Jennifer Love Hewitt Bikini Pics

There is a huge ordeal about pictures taken of Jennifer Love Hewitt on the beach celebrating her new engagement. They say the fact that she is being called fat is a sign of problems in how society causes body image problems.
While I think its a sign of a problem, I don't think its body image.
Its America's diet. There is no way she could be eating healthy and exercising and look like that. America is probably near the fattest, laziest, and most unhealthy country in the world.
Honestly - I think she looks awful in those pictures.
While you should take pride in your body, I don't think eating whatever you want and fooling yourself into thinking its fine and normal is not healthy. It will lead to huge problems later in life. I'd like to see her go vegetarian or even vegan and go to a gym two to three times a week and see how much better she not only looks but feels. My guess would be she wouldn't be eager to go back to how she was because she loves her body no matter what it looks like.
She says she is a size two, which is not fat. While a size two, four, six, eight, ten, twelve, or fourteen is not fat in my opinion, I think she is a liar. I'm a size four and could not see the woman in those pictures getting into my clothes. You can be a larger size but still be healthy. If your adult frame is capable of a size two but suddenly you've become a size ten without having children, you are not healthy.
Maybe I'm being too insensitve here but I just don't think being fat should be any more okay than it is already - not because of appearance and vanity but because of the health of the entire country. Should we really raise kids to think that being fat is okay or is that just setting them up for self-destruction? If superficial reasons are the only reason people will take care of themselves, then maybe they're doing some good.

I did stand up for Britney; I didn't feel she looked fat on the vma's. We know she isn't very healthy with all of the drive-thru photo ops we see of her. Then again we also know about her liposuction and other work. Regardless of what is fat, which I guess is in the eye of the beholder - I think healthy should be the main point of discussion.
What do you think about body image and health in the United States?

Are vanity and envy sins or do they serve an evolutionary function?

Oh, Nuts! and seeds, and legumes!

Since becoming vegetarian, nuts have become my new best friend. Like I have mentioned before, I keep some on my desk and eat a few handfuls a day. Besides being a great protein substitute for meat, they have many great nutritional benefits. Hey, they're even in the meat group on many food pyramids.


They do have some fat, which is sometimes called "good fat." What does that mean?
Almonds and walnuts, my two personal favorites, have recently been show to lower your bad cholesterol (a benefit of monounsaturated and polyunsatured fats). Thus, they may reduce the risk of heart disease and related problems as well as colon and lung cancer (American Heart Association.) The fat in nuts gives you needed energy and calories and can help you curb cravings for more unhealthy snacks. Looking at my jar, I also see that they have Zero mg. of cholesterol.


What nutrients do they contain? Fiber, iron, vitamin E, potassium, niacin, zinc, phosphorous, biotin, riboflavin, and selenium to name a few. My current jar of vanilla bean almonds have 20% of your daily magnesium (helps you absorb calcium, prevents abnormal blood clotting, helps maintain blood pressure); which leads to something else great about them - they don't get boring. You can get different flavors, textures, healthy and semi-sinful - but chocolate has many benefits, too - so I say go for it. They go great in salads, side dishes, main dishes - there are lots of ways to cook with them, have them in "butters," or just plain.


There are so many different kinds, too - in case you're not a fan of some.
Almonds, Cashews, Hazel Nuts, Macadamia Nuts, Peanuts (a legume), Pecans, Pistachios, Sesame Seeds, Sunflower Seeds, Walnuts, that's all that come to mind right now but I'm sure there are many more.


Eat an ounce or two a day for health!

Live Long and Prosper

Being a vegetarian is hard work. It requires a lot of thoughtful planning and discipline. Is it worth it? I think so. Keep your heads up and stick with it! Here are some of the benefits that you get from being a VegHead:

The most common benefits I hear about are a decrease in blood pressure, cholesterol, and blood lipid (fat) levels, meaning a lower risk of heart disease.

Marie-Louise Meilleur, who lived to be the world's oldest person at age 122, was a vegetarian. She lived a vegetarian diet with small amounts of wine, chocolate, and olive oil.

(theage.com)

Johanna Dwyer (registered dietition) has shown that vegetarians are at less risk for:

Obesity

Type II diabetes

Hypertension

Coronary artery disease

and gall stones among other health problems.

(cnn.com)

Here are some healthy meal ideas I found on NCSU.edu's health website.

They're all things I like to eat regularly so I thought I'd pass the suggesions on.

(well, except for grits :) )

Breakfast
cereal and milk or soy milk, omelet, grits, oatmeal, bran muffin

Lunch
spinach salad with whole grain crackers, peanut butter and banana on whole-wheat bread, meatless chili and cornbread, split pea or lentil soup, bean burritos or tacos

Dinner
vegetable stir-fry with rice, macaroni and cheese, spaghetti with sauce, pasta and vegetables, caesar salad, meatless enchiladas

Snacks
trail mix, cheese (soy option) and crackers, fruit, frozen yogurt, sunflower seeds, veggies and dip, pudding, vegetable juice, peanuts, granola bar

Iron Deficiency in Veg*ns

One of the most important considerations in a veg*n diet is whether or not you are getting enough iron.

Calcium and protein are much easier to substitute than iron, since the best source of iron is red meat.

A good supplement is probably the best way for veg*ns to get iron, but not the only.

It is important because not getting enough iron can cause you to become anemic, which can also be caused by blood loss. Basically, your red blood cells are not giving your body tissues enough oxygen (source: MedlinePlus).

I have been tested for anemia several times but have always had normal iron levels.

The side effects are commonly fatigue, always feeling tired, lack of stamina, shortness of breath, rapid heart beat, weakness, and lightheadedness. There are many more side effects that are not as common. If you have any of the major ones, you should consider reading all of them to see if you have more signs of iron deficiency.

According to wikipedia.org, 20% of adult women and 50% of pregnant women have iron deficiency, while only 2% of adult males do.

If you need to take an iron supplement with food, make sure you are not taking it with any milk products, it can hinder the absorption. Vitamin C can increase absorption.

On wisegeek.com, they suggest females over 18 and under 50 should be getting 18 mg. daily while males tend to only need around 8 mg.; apparently men store iron better.

According to the American Dietetic Association, recommended iron intakes for vegetarians are 1.8 times those of nonvegetarians because of lower bioavailability of iron from a vegetarian diet.

Too much iron can also cause problems, or iron poisoning. Not eating red meat can make it more difficult to get iron, but you still don't want excess intake. If you want to get iron through your diet, here are some sources I found on various websites upmc.com, McKinley Health Center, and cdc.gov. (These are all approximate, be sure to check your specific food labels of what you are consuming.)

Whole-grains

Almonds (.7 mg in about 1 dozen almonds)

Bagels (1.5 mg.)

Pumpkin seeds (4.3 mg in 1 oz.)and cashews (1.7 mg in 1 oz.)

Raisins (1.1 mg in a 1/3 cup serving)

Eggs (.7 mg in one yolk)

Bran (3.5 mg in 1/2 cup)

Baked beans (2 mg. in 1/2 cup)

Dried beans

Kidney beans (3 mg. in 1/2 cup)

Soy Beans (4.4 mg. in 1/2 cup cooked)

Fruits

Peas (1.3 mg. in 1/2 cup)

Dark, leafy vegetables (boiled spinach 1.7 mg. in 1/2 cup)

Raw spinach (2.7 mg. in 1/2 cup)

Peanut butter (.6 mg in 2 tbsp.)

Spaghetti noodles (1.6 mg. in 1 cup)

Things that are iron fortified like cereals, oatmeal, and cereal bars

Tofu

White rice (1.8 mg. in 1 cup)

Soymilk - the chocolate is great!

What do you do to get your iron? Does anyone have a multi-vitamin for veg*ns that they want to recommend?

Food of the Week Archive

#1 - Tomatoes

One of my favorites... tomatoes. I chose them as my first food of the week because I love the taste and they're very good for you. They're an excellent source of lycopene, which helps prevent many types of cancer, heart conditions, and diseases of the eye by neutralizing free radicals. They are a great source of many other vitamins and fiber, and are of course, low-calorie. There are many ways to prepare them and many dishes to add them to.

#2 - Pomegranate

The pomegranate is a large fruit with glistening red seeds that account for over half of its weight. It has very thick, leathery skin. It is typically available in the US only around October or November, so I wanted to make sure I got it in soon. This fruit can help sustain healthy cholesterol levels, help with osteoarthritis, and improve prostate health. Besides having more antioxidants than most fruits have; it has polyphenols, which are anti-viral and cause anti-tumor activity. Some studies show it prevents hardening of the arteries, and can reverse damage already done. You can get your dose from juice, jams, or fresh fruit. They smell wonderful, too. I love my pomegranate shower gel.

#3 Spinach

Spinach is a great way to add nutrition, but not calories, to your diet. I mainly chose this to tie in with my iron post, since spinach is rich in iron. A source of Vitamin K, it helps with the absorption and regulation of calcium, a second major benefit for vegetarians. (It also has zing to "mineralize" calcium into the bone.)

It contains lutein, beta-carotene, and quercetin. These may help fight prostate cancer and heart disease. They could also prevent macular degeneration. The lipoic acid in spinach helps regulate blood sugar. It is also a good source of vitamin C and folic acid, important for women!

Spinach can be prepared many different ways but be sure to thoroughly wash it! (I'm sure you remember the recalls).

# 4 - Cherries - My favorite fruit :)

There is a long list of the benefits of cherries. For a full explanation, visit NutriCoach. Here are the major beneficial contents:

Ellagic acid: part of cancer preventing drugs

Perillyl Alcohol: anti-tumor

Beta sitosterol: lowers blood cholesterol levels

Quercetin: reduces risk of heart attack and stroke

They have high fiber content

They are of course, fat free, sodium free, and cholesterol free!

#5 - Alfalfa Sprouts

Going vegetarian encourages you to try new foods you never opened yourself up to before. One of my new favorites is alfalfa sprouts. I add them to salads and even include them in my veggie quesadillas. They add a great texture!

Here are some of the nutrients found in alfalfa sprouts:Vitamins A, B, C, E and KCalcium, Iron, Magnesium, Phosphorus, Potassium, ZincCarotene, Chlorophyll, and Amino Acidsand even a few grams of protein.

Another great addition to the vegetarian diet - they are also relatively inexpensive. One package of them for $3.50 lasted me over two weeks.They have a shelf life of 4 to 6 weeks as well, another plus.

Protein

Of course everybody needs protein, it is important for tissue growth and repair, hormone production, and immunity among other things.

My first thought when I was considering becoming a vegetarian was, "how would I get enough protein?" Many people have the misconception that meat is primarily the only way to meet your protein needs. Not true. Plants have protein, too.

The general rule is that if you're getting enough calories for your activity level, you are most likely getting enough protein anyway.

Here's how to figure out how much protein you need on a daily basis:

.36 grams X your body weight in pounds.
So, for a 130 lb. person, he/she needs about 46.

Here are the approximate protein values of some common foods:

1 serving of kidney beans = 24 grams
1 serving of lima beans = 22 grams
1 serving of tempeh = 18 grams
1 cup of lentils = 17 grams
1 cup of peas = 16 grams
1 serving of tofu = 15 grams
1 cup of rice = 13 grams
South Beach Diet cereal bar = 10 grams
1 oz. of pumpkin seeds = 9 grams
1 serving of chunky peanut butter = 7 grams
1 cup of cooked spaghetti noodles = 7 grams
1 oz. of almonds = 6 grams
1 cup of spinach = 6 grams
1 cup of corn = 5 grams
1 oz. of peanuts = 5 grams

Too much protein has actually been linked to many health problems. Many Americans, meat-eaters, probably are consuming too much. Which of course, increases fat and cholesterol, but the amino acids also make your body more acidic. Calcium from your bones is then taken to neutralize your blood. Excessive protein is also linked with diabetes, kidney disease, and prostate cancer.

A vegetable stir-fry with rice, a little pasta for lunch, a handful of nuts, and a salad a day - you should be able to easily meet your protein needs.

Veggie Food Pyramid

Following this pyramid will create a healthy, nutritious diet for you. As long as you are getting the recommended servings and getting enough calories for your physical activity level, you will feel great!

You usually eat more than one serving with each portion you eat. Here are some examples of what exactly constitutes a serving:

Whole Grains: 6 - 11 servings
1 slice of bread
1/2 of a bagel
1/2 cup of cooked rice, cereal, or pasta
5 - 6 crackers
1 tortilla
1/2 of a muffin or bun
1 cup of ready-to-eat cereal

Fruits: 2 -4 servings
1 apple, orange, or banana
1/2 of a grapefruit
1/2 cup of chopped, cooked, or canned fruit
1/4 cup dried fruit
3/4 cup of fruit juice

Vegetables: 3 - 5 servings
1 cup of raw, leafy vegetables
1/2 cup of other vegetables, cooked or raw
3/4 cup vegetable juice

Nuts, Seeds, Legumes, and Meat Alternatives: 2 - 3 servings
2 tablespoons of any nut or seed
1/2 cup cooked dry beans or peas
1/4 cup tofu or tempeh
2 tablespoons of peanut butter

Vegetable Oils: 4 - 7 servings
3 - 5 tablespoons of plant oils

Dairy and dairy alternatives: 2 - 3 servings
1 cup of milk or yogurt
1 1/2 - 2 oz. of cheese

Getting all of your daily protein without meat is easier than most people think! I will go into more detail about protein requirements in the next post.

Why become Vegetarian?

Vegetarianism is becoming more and more common. A rough estimate is that approximately 7% of Americans are vegetarians or vegans. There are many reasons people decide to adopt a vegetarian diet.

Some do it to lose weight, as there are many health benefits. Some do it to help the environment. Others, such as myself, do it to prevent animal cruelty and protect animal rights. Some religious people do so out of their interpretation of the Bible.

I will expand on these individually in later posts, but here is a summary:

Health Benefits of a Meatless Diet:

You can meet your protein and calcium requirements but avoid the cholesterol and fat that comes along with meet. The foods are high in fiber and low in fat. You are encouraged to eat more fruits and vegetables, which have a protective quality and prevent free radicals which cause cancer. Many studies show vegetarians have a reduced rate of coronary artery disease, obesity, and hypertension. Of course you must keep your diet balanced. Eating all twinkies and cheesecake is not a healthy diet.

See the next post for the vegetarian food pyramid.

Benefits to the Environment:

It takes a lot of water and grain feed to produce beef, which is very inefficient. One hamburger takes up more water than approximately 40 showers. People are also destroying forests and rainforests in Central and South America to raise beef. It is a weird fact but I read a statistic a couple of times that said livestock flatulence is responsible for 25% of global warming emissions. Meat production also causes an extreme amount of soil erosion.

Animal Rights:

Ever seen a video of modern-day farms and slaughterhouses? I have. The animals are treated very inhumanely and even abused. Most of them don't get to roam large pastures like they used to. They're crammed into spaces so small they can barely move in order to produce bigger quantities at cheaper rates. You can find these on many websites if you think you can handle watching one. Why should animals be bred to suffer through life and killed in painful ways so we can eat greasy, cholesterol-filled meat?

Religious Reasons:

This was a topic I came across on accident. I had no idea this was a reason for vegetarianism. Apparently in the Bible, it says in Genesis 1:29 "…God said, ‘Behold, I have given you every plant yielding seed that is on the surface of all the earth, and every tree which has fruit yielding seed; it shall be for meat." It never mentions animals for food.

Isaiah: "He that slayeth an ox is as he that killeth a human."

Hindus are commonly vegetarian. They believe what they do to animals will end up happening to them. Buddhism also reflects that belief, of karma, and doesn't think any life should have to endure suffering. Many Islam followers are vegetarians because they can not eat meat that is improperly slaughtered, which is hard to come by.

Buddha: "To become vegetarian is to step into the stream which leads to nirvana."

Why did you become a vegetarian or vegan?