Vegetarian Information

Salsas, bean dips, guacamole and other dipping favorites don’t need to be scooped up with unhealthful chips. Use strips of red pepper, cauliflower or broccoli florets or that old faithful, celery. For a new veggie dipper twist, peel a raw sweet potato and slice it into thin “chips”, and dig in!

Tri-Color Chunky Dip
1 16-ounce can small red beans
1 10-ounce can shoepeg corn
2-4 tablespoons hot red pepper relish, or to taste
1 bunch green onions, white part only, sliced thin
1 red or green bell pepper, seeded and chopped

Mix all ingredients together and chill.

Yield: About 3 cups

Spicy Peanut Dip
Note: You can make this as zippy or mild as you like, depending on the heat of your favorite salsa. Add Tabasco sauce to your taste if you want to turn up the heat.

1 cup crunchy style peanut butter
1 cup medium-hot salsa (bottled or home-made)
2 tablespoons brown sugar or the sweetener of your choice, to taste (optional)
1/4 cup lemon juice
2 tablespoons worcestershire sauce

Combine all ingredients in a bowl, using a fork to mash up any chunks of salsa. Serve with raw veggies.

Yield: about 2 cups

Spinach-Artichoke Dip or Dressing
1 10-ounce bag baby spinach leaves
2 garlic cloves, minced
1 can white beans, drained
1 bunch green onions, sliced (white part)
1/4 cup fresh basil leaves, chopped
pinch cayenne, to taste
juice of one lemon
2 6-ounce jars marinated artichoke hearts, drained and chopped fine

Place all ingredients except the artichokes in a blender or food processor and puree until smooth. Put the puree in a serving bowl and stir in the chopped artichoke hearts. Serve it with your favorite vegetable dippers or use it to dress a tossed salad.

Yield: About 3 cups

Read my Good Food Book FREE, with 100 healthful recipes.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

Free weekly newsletter on fitness, health, and nutrition.

Share This

Posted by admin under Vegetarian Tips | No Comments »

Is the South Beach Diet something that vegetarians might consider? Is there anything in this latest diet craze in the United States that is even worth considering?
The average vegetarian is generally much less worried about losing weight than is the rest of the population.
However, there are vegetarians who might feel the need to add a diet component to their eating pattern as well - and as more than 5 million copies of the book about the South Beach Diet have flown off the booksellers’ shelves, should vegetarians be considering it?

One of the reasons the diet is popular because that it promises quick results - a weight loss of up to 13 lb in just 14 days! And if you’re going to look at the advantages and disadvantages of the South Beach Diet, that is the first disadvantage.
Many dieticians and nutritionists are extremely wary of such rapid weight-loss. The generally accepted desirable figure is 2 lb a week - a huge difference.
The South Beach Diet was developed by Dr Agatston, an American cardiologist, for his heart patients.
While his primary objective was to improve heart health, he found that as a side benefit his patients also lost a lot of weight.

Dr Agatston doesn’t favour either the low-carb or the low-fat route - he says that the South Beach diet is based on eating the “right” carbohydrates and the “right” fats. In reality his diet pays a lot of attention to the Glycaemic Index, which in theory is good for vegetarians and diabetics alike - but his “phased” approach provides the second disadvantage, at least for the stricter variety of vegetarian.
There are three phases in the South Beach Diet.

In Phase 1 the intake of carbohydrates is extremely low; the major focus is on eating fish, chicken, lean meat, eggs, low-fat cheese, some nuts and olive oil - so problems right there for vegans, ovo-lacto and ovo vegetarians.

Phase 2 is a lot easier for vegetarians - the focus now is on low GI carbohydrates, including most fruits, whole-grain bread, wholegrain cereals, pasta and low-fat milk, beans and even red wine.
Dieters are told to stay away from baked goods made from refined wheat, some vegetables (potatoes, beets, carrots) and some fruits (bananas, pineapple and watermelon).

Phase 3 is even easier to follow; the theory is now that you “have changed your eating habits” (not exactly news to vegetarians) and have adopted an eating pattern that you can use for the rest of your life.
If your weight starts to climb again, back you go to Phase 2.
So in summary:

The good is that the diet steers you away from saturated fats to monosaturated (such as olive oil), emphasises whole-wheat products (in Phase 2), avoids carbohydrates rich in sugar, and stresses vegetables and fruits low in sugar. You don’t have to starve or fast, and as would be expected from a cardiologist, the whole approach is good for heart health.
The diet is a sensible one; it does not eliminate any of the major food groups, there are no limits on portion size, you don’t have to count calories, it recommends lots of fruit and vegetables, and in general is in step with the principles of healthy eating.

The not so good is the endorsement of synthetic and other margarines (which are loaded with trans fats) rather than butter (which is the healthier option), the very low level of carbohydrates allowed in Phase 1, and for anyone but a semi-vegetarian, the emphasis on lean meat in the beginning.
Some experts even think that the rapid weight loss in the first two weeks is caused by water loss through the reduced carbohydrate intake rather than genuine weight loss, and that the weight is regained once you move to a more normal diet, in Phase 2.

On balance, the diet is probably only worth considering by semi-vegetarians, particularly if they start at Phase 2 rather than Phase 1 - and if you have vegetarian instincts anyway, you probably won’t need to “discipline” your body the way a non-vegetarian starting the South Beach Diet would.

Justine van Zyl writes for Vegetarian Recipe Site where you can find more articles and lots of recipes for all varieties of vegetarians.

Share This

Posted by admin under Vegetarian Tips | No Comments »

In our Western society, a common nutritional belief is that meat and animal products must be consumed in order to maintain a well-balanced, muscle-building healthy diet.

Those who turn away from this traditional way of eating and choose a vegetarian diet are often considered “granola-head hippies”…or even just plain odd.

But more and more people these days are discovering the many health benefits of a vegetarian diet. Additionally, more physicians and scientists are prescribing and endorsing plant-based meals in order to promote health, prevent and treat certain diseases, and even to reduce weight.

Although vegetarianism may seem like a modern fad, in reality, its health benefits have been known for centuries in many cultures world-wide. India and many Asian countries make up the largest percentage of the world’s vegetarians, both for health and spiritual reasons. One group of people, the Hunza — who live near the Himalayan Mountains — have an exclusively vegetarian diet. Members of their community reportedly often live to be over 100 years old.

The American Dietetic Association states that the benefits of a vegetarian diet include: 1) lowered cholesterol; 2) lower levels of saturated fat; 3) higher levels of important minerals and antioxidant vitamins; 4) lower body fat; 5) lower rates of heart disease; 6) lower blood pressure; 7) lower rates of type-2 diabetes; and lower instances of some cancers.

Obesity, one of the major health concerns in this country, can be addressed with a vegetarian diet, one that eliminates excess protein and animal fat consumption, and increases fiber in the form of fruits, vegetables and whole grains. Those who consume a vegetarian diet maintain a lower body mass index (BMI), which significantly aids in the treatment and management of other chronic illnesses such as cardiovascular disease, hypertension and diabetes.

One common question asked by anyone considering a vegetarian diet is: “Will I get enough protein?” That is certainly a valid concern, as protein is necessary for the building, maintenance and function of all body cells. However, according the American Dietetic Association, a varied and well-balanced vegetarian diet provides all the protein the body needs from eating such things as whole grains, beans, nuts and soy products.

In fact, meat-based diets typically provide excess protein, which may actually be harmful. A leading gerontological journal reports that too much protein can cause a person to lose about 30% of their kidney function by the time they become elderly. It can also cause systemic acidity, which the body attempts to counter by pulling calcium out of the bones. This can, unfortunately, lead to osteoporosis.

Becoming a vegetarian does not mean you are limited to eating celery sticks, apples and nuts. There are many types of vegetarians that eat meatless diets in a variety of combinations. Some of the more common types include:

Lacto vegetarians, who do not eat meat or eggs, but do eat dairy products such as milk and cheese.

Lacto-ovo vegetarians do not eat meat, but will eat dairy products and eggs.

Ovo vegetarians do not eat meat or dairy products, but will eat eggs.

Vegans do not eat meat, dairy products, eggs, or any animal products at all.

There are many medical and health organizations that promote, endorse, and support people on a path toward changing their dietary lifestyle to one that includes more plant-based foods.

Additionally, many restaurants and grocery stores provide meals and products to vegetarians, making it simpler to choose this healthy lifestyle.

Research and information exists out there on the internet, as well as through medical providers and vegetarian organizations.

The bottom line: it’s OK to be vegetarian, and the benefits may very well enhance or even save your life!

This article was brought to you by Ian williamson of Diet Articles at
http://www.real-articles.com/Category/Diet-and-Weight/59.

Share This

Posted by admin under Vegetarian Tips | No Comments »