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

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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

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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.

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It’s something we read or hear about all the time: people, in general, do not eat healthy. The average diet contains too much saturated fat and simple carbohydrates, elements that can lead to heart disease, obesity and other serious conditions. While not all people who follow a vegetarian diet do so for health reasons, such a diet is beneficial to the health.

There are three main types of vegetarians. Lacto vegetarians do not consume any meat, but instead live on fruits, vegetables and dairy. The lacto-ovo vegetarian diet is similar to the lacto vegetarian, with the exception that individuals who follow this diet consume eggs. As the name implies, fruitarians follow a diet restricted to fruits, but they may also eat nuts and seeds. Considered the most strict vegetarian diet, vegans do not eat meat, eggs, or dairy.

The only negative aspect of the vegetarian lifestyle is the high probability of vitamin deficiency. Depending on the type of vegetarian diet followed, an individual may not obtain the proper nutrients their body needs to function properly. One vitamin that is absent in most vegetarian diets is B-12. Vitamin B-12, which exists in meat, dairy, eggs, and poultry and is essential in the development of red blood cells and a healthy central nervous system. The common symptoms of B-12 deficiency include dementia, fatigue, hallucinations, balance problems, and vision disturbances.

People who have followed a vegetarian diet most of their life are more at risk of B-12 deficiency. Since B-12 can be reabsorbed, people who become a vegetarian later in life will typically do not display any symptoms of deficiency for as many as five years. It is a good idea to prevent deficiency from occurring because it is relatively difficult to reverse the effects of vitamin B-12 deficiency.

Vitamin B-12 deficiency can also result in increased levels of homocysteine in the body. Homocysteine is an antioxidant that when in high levels can have a toxic effect on the body. This is an important issue because as many as 20% of the people diagnosed with heart disease have elevated levels of homocysteine in their blood.

The recommended dosage of vitamin B-12 is 10 micrograms. If you follow a vegetarian lifestyle, it is recommended that you have your blood checked to check for deficiency. If your doctor detects that you have a B-12 deficiency, they will provide additional information about the amount of B-12 you should take.

Why not check out our nutrition guide at http://www.nutritional-supplement-guides.com/nut-ebook.html

John Gibb is the owner of Nutrition guides, a website offering free nutrition advice and a quality nutrition book for newsletter subscribers.

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