Know all about Bacillary Dysentery
April 29, 2012 – 11:12 pm | No Comment
Bacillary dysentery is a kind of dysentery that is normally associated with a severe kind of shigellosis. This is linked with the bacteria belonging to the enterobacteriaceae family. It is normally termed as Shigella infection. Shigellosisis a result of many types of Shigella bacteria. There are normally three species that are linked with bacillary dysentery. They are shigella sonnei, shigella dysenteriae  [...]

Read the full story »

Home » Good Living

Healthy Eating Tweaks – Hail Ho Vegetarianism!

Submitted by on June 7, 2011 – 12:05 amNo Comment



What if one could brandish a magic wand for feeling more healthy, trim, reduce one’s chances of death due to heart disease, whilst additionally reducing chances of becoming diabetic, cancer sufferer & other sicknesses – from digestion system problems to dementedness. Yes – that magic baton is ‘adopting vegetarian eating’ & its what 6-8 million individuals in America think so & are following this healthy eating mantra.

Vegetarian diets are minus the bisected mortal cuts, innately less in saturated fats, fiber-laden & replete with nutrient, mineral, vitamin forms as well as cancer-combating compounds.

The list of benefits from going vegetarian is lengthy. People following a vegetarian way of life have a tendency of being leaner as compared those eating meats, as per a Tuft Univ. trial done on 55459 females half a decade back.

Whilst forty percent of non-veg eaters were suffering from obesity or being overweight, merely twenty percent of the lacto vegetarian crowd (those not eating meats, fishes, egg or poultry) were having overweight problems.

Health improvement is not the sole plus point of vegetarian diets but they also proffer a ‘feel-good’ almost spiritual effect for many of those following it.

Here are useful pointers from nutritionists & head-chefs on the best ways of transitioning to vegetarian way of life sans compromising on flavor & getting ample proteins.

It is easily possible being vegetarian & getting the protein one needs

One’s body requires 0.8gm protein/ kg of body wt., as per the recent RDA suggestion which would be translating to 0.36gm protein/ lbs. Hence, in case one weighs 140 lbs. one needs around fifty gm. Protein on a daily basis. This is easily attainable while on a vegetarian diet by either of the following ways:

FoodsProtein Worth
For breakfast - One tbsp. peanut butter + a bagel14gm
For lunch - Vegetable Burger (duo slices multigrain bread)17gm
For noon time snacking – a cupful yoghurt plus a fistful almond22gm

In this way one would’ve already be meeting one’s everyday proteins needs, & it isn’t yet dinner as yet.

When one consumes sufficient calories, one gets ample proteins. Majority of the people in America are getting two-folds the suggested level. Also several veggies are protein-laden – for instance, broccoli is getting 1/3rd of its calorific worth from proteins & cooking it would be weighing in at four gm. Proteins per every cupful.

Legume (pea, bean, lentil) are other fine sources of proteins. When one eats a cupful bean daily alongside veggies, whole-grain, seed & nut varieties one would be getting sufficient proteins.

Rice-lovers would surely find equal succor & satisfaction with protein-laden substitute quinoa seeds which are simple in preparing. All that’s required is washing quinoa in water for fifteen minutes, draining & serving. Try preparing risotto with spring veggies (post-grilling) plus these seeds for a scrumptious dish.

Vegetarian diets don’t make one portly

The fact is that loading on cheeses, white carbohydrates (pizzas, white breads, pastas) & junk food is bound to increase weight.

All ‘carbotarians’ or ‘pizzatarians’ are bound to pile on the pounds. Cheeses, milk products are laden with fats, cholesterol & sat. fats. This is since white carbohydrates as against whole-grain which is replete with nutrient & fiber – are just loaded with empty cal. & leading to increase in weight.

Just because Oreo is vegetarian it does not translate to it being good for people. Vegans turning to chip, candies & cupcake might well be piling the pounds or when one overindulges on cheeses – like cheesy presence in sandwich, quesadilla & enchilada – one would even be increasing the level of saturated fats & calories in one’s dietetic intake.

Vegetarian eaters don’t necessarily need compensating with vitamin & mineral in supplemental form

Strictly vegetarian people must make certain that they are getting sufficient n-3 fatty acids & B12 vitamin.

Vegans have a greater likelihood of having B12 vitamin deficits – which is in peak amounts in fishes & meats – n-3 fatty acids – fish oil.

However, this vitamin is additionally present in enriched non dairy milk, breakfast cereal & energy bar. One could also start taking supplements; though ensure firstly seeking medical opinion prior to starting them or any other supplements.

For vegans keen on avoiding fish oil in capsular form, n-3 fats are also present in flaxseed, canola oil, walnut & soy along with vegan supplement forms.

Enriched dietary yeast is protein-rich & a fine means of sneaking in this vitamin into one’s dietetic intake. A healthy eating pointer – sprinkle this on your popcorns or in place of Parmesan cheeses or almost any of your food for improving taste while offering B12 vitamin boosting.

Vegetarians have a greater likelihood of having iron deficits instead of non-veg eaters

As per information furnished by the ADA, vegans have a tendency of having lesser iron reserves as compared to non-vegetarians; the frequency of iron-deficit anemia in vegans is analogous to that in the meat-eating populace. However, proper absorption of the kind of iron present in plant forms isn’t possible as compared the iron present in meats. Hence, American Dietetic Assn. recommends that vegans must attempt getting 1.8 folds greater iron as compared to meat-eaters.

Iron-rich food comprise of dry fruits, lentil, pea, bean forms, fortified cereal, bake potato (skins intact), deep-green leafy veggies & whole grain.

A simple means of not becoming anemic is cooking in cast-iron skillets for revving up the iron contents in your cooked food. Moreover, eating veggies & fruits having vitamin C like citrus fruits & strawberry is also recommended. When consumed with iron-laden plant food they improve absorption. However, iron isn’t a key worry for majority of the individuals & expectant mothers having elevated iron requirements could be taking supplements for this purpose.

Several of one’s preferred dishes could be easily amended & prepared in a meat-free way.

The idea is just eating what one earlier did, for instance, when one eats chillies then changing over to vegan chillies.

Also several foods could be eaten vegan – like pizzas, humus, guacamole could be eaten by swapping fat-laden pepperoni with loads of veggies. Additionally, vegetable burger & several meat-alternatives (chicken-free nugget, tofu etc) are other options.

However avoid relying on fake meat brands since they have undergone processing, preservative & salt rich.

In case one feels the sudden urge to chomp down on some burgers then how about trying large-sized Portobello mushrooms which could be brushed with EVOO plus vinegar & then grilling or broiling.

Other great wholesome meat alternatives:

  • Rather than tunas opt for mashed garbanzo bean coalesced with salad constituents for preparing fillings for sandwiches.
  • Swapping black bean in place of meats in your taco dish.
  • Seitan , tofu, tempeh are all great meat-substitutes.
Related Posts with Thumbnails

Popularity: 1% [?]

Leave a comment!

Add your comment below, or trackback from your own site. You can also subscribe to these comments via RSS.

Be nice. Keep it clean. Stay on topic. No spam.

You can use these tags:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

This is a Gravatar-enabled weblog. To get your own globally-recognized-avatar, please register at Gravatar.

CommentLuv badge