Applying Vegetarian Diet With Consumption of Spices

Nothing wrong start applying a vegetarian diet for a healthier body . No need to directly convert all foods without meat , you can start by adding vegetable protein , spices , and vegetables in the daily diet .If you do not really like vegetables , can try to mix in your favorite dish. As a first step in the implementation of a vegetarian diet you can perform some of these steps.

1 . Two servings of vegetables 
Because vegetarians did not eat meat and cheese , the vegetable servings plus . Begin to add at least two servings of vegetables in every dish . For example, put tomatoes and lettuce in a sandwich, shredded carrots and cucumber in burritos , rice and processed carrots.

2 . Substitute mayonnaise 
Mayonnaise can add a sense of sweet and savory in salads , but the materials used are egg yolks . As a substitute for a healthy , replace with mashed avocado , pesto , mustard , and balsamic vinegar . Such materials are richer flavor without adding calories.

3 . Food fermentation 
Before the advent of refrigerators and refrigerator, no food in the ancient world preserved by fermentation . Not only delicious , foods such as  pickled carrots , and sauerkraut are rich in probiotics good for digestive health.

4 . Added supplies spices 
No need to rely on butter and cheese , to make the food becomes better . Instead , add herbs and spices to make a dish tasty and rich in nutrients to grow . Some popular herbs and spices are good for digestion fenugreek and fresh ginger for anti- inflammatory.

5 . Cook their own 
Seeing the many products made with animal foods , vegetarians tend to spend more time cooking the dish itself . Begin dispensing dish of tofu or chicken with vegetables alone . This helps to reduce excess fat and calories .

The Benefits of Vegetarian Diet

Various scientific studies prove that many of the health and environmental benefits derived from the consumption of grain products , vegetables , and fruits . No need to try a variety of new diet .
Simply being a vegetarian you can lose weight , prevent cancer , and several other diseases . Some of the benefits you can get if even this diet as a vegetarian.

1 . Preventing disease
A vegetarian diet is the only low-fat diet that is very effective for preventing coronary artery disease . Because animal fats contain cholesterol while high in fiber and vegetable contain more healthy.

2 . Lose weight
According to the Centers for Disease Control and Prevention ( CDC ) and a division of the CDC , National Center for Health Statistics , as many as 64 percent of adults and 15 percent of children ages 6 to 19 are overweight and at risk of developing weight -related diseases such as heart weight , stroke , and diabetes.

3 . Longevity
Residents of Okinawa Japan has the longest life expectancy in the world because of eating fruits , vegetables high in fiber and soy on a regular basis . Becoming a vegetarian you will extend the life of around 13 years.

4 . Reduce the risk of foodborne illness
The CDC reports that foodborne illness can result in 325,000 people are hospitalized due to food poisoning and 5,000 deaths in the United States . According to the U.S. Food and Drug Administration ( FDA ) , foods rich in protein such as meat , poultry , fish , and seafood are frequently involved in outbreaks of disease . Because the bacteria that result from animal foods with poor quality like salmonella.

5 . Relieve symptoms of menopause
Many plant foods contain nutrients that are beneficial for pre- menopausal and menopausal women . Soybean is one of the vegetable which are rich sources of phytoestrogens . In addition to soy phytoestrogens also found in apples , beets , cherries , olives , pumpkin , and sweet potatoes . These foods can balance the hormones associated with menopause symptoms .

6 . Reduce pollution
According to the U.S. Environmental Protection Agency ( EPA ) , the chemical and the results of animal waste from factory farms accounted for more than 173,000 miles of river pollution . With so many animals such as cows consume the rice piracy had not done so many animals use chemicals to fertilize the plants .

Vegetarian and Demitarian, Diet Can Save the Earth

Now the diet into a healthy lifestyle . Many people adopt a vegetarian diet . Diets that do not consume animal products is more healthy for the body . It is also more energy efficient .
As noted a study that says a vegetarian diet can reduce carbon emissions earth . The newly released study highlights that the decline in meat consumption can help save the earth .
Climate Focus , climate policy advisor firm and the law , found that research farm annual carbon emissions can be reduced 50-90 % by 2030 . Thing that can be achieved by doing 12 strategies , such as switching to a meat -free lifestyle , reduce food waste , and introducing new agricultural practices .
Charlotte Streck , Climate Focus director , said 70 percent of the emissions associated with livestock farming . Livestock industry spends 30 % of land on earth and 33 % of the arable land area used for growing fodder fields .
In addition , less than 4% of what cattle eat goes into the production of meat and milk . The rest is released as methane , one of the greenhouse gases .
Methane is a gas heating effect 25 times stronger than carbon dioxide . Release of methane into the air triggers more rapid global warming .
In the report of the United Nations ( FAO ) , entitled Livestock 's Long Shadow : Environmental Issues and Options ( November 2006 ) , said that the producer of industrial animal agriculture is the largest greenhouse gas emissions , about 18 % .Greenhouse gas emissions include the livestock industry 9 % carbon dioxide , 37 % methane , 65 % nitrous oxide ( 296 sefek stronger warming than carbon dioxide , and 64 % ammonia ( cause of acid rain ) .
By becoming a vegetarian , earth can be saved because of reduced production of methane gas . Streck also said a vegetarian diet can help people become healthier , thereby reducing the burden on the public and private health systems .
Another way to reduce meat consumption by applying demitarian diet . Demitarian is the latest diet to reduce by half the consumption of animal products . Similar to flexitarian ( vegetarian diet on weekdays ) , the concept of demitarian diet by reducing animal products , but that does not mean do not eat them at all .
By reducing half the consumption of animal products , can reduce agricultural greenhouse gas emissions by 25-40 % . There was also a reduction in nitrogen pollution by 40 % nitrogen . Nitrogen pollution causes poor air quality and lower oxygen levels in the water .
Animal products can be replaced with plant-based foods , such as vegetables , fruits , nuts . With consume plant foods , people will avoid the various diseases , one of which heart disease .
Many positive results are obtained by applying a vegetarian diet and demitarian , the health of the body more alert , be more healthy environment , and the earth was also saved .

Vegetarian Diet Can Overcome Problems Hypertension

Nearly a third of adults in the United States have high blood pressure problems or who often known as hypertension . Hypertension is increase a person's risk of heart attack and stroke . Quite often hypertension is also referred to as the "silent killer " because the attacks come suddenly without any signs of trouble before.
Is the risk of deadly diseases that can be avoided ? Research shows eating a vegetarian diet can help overcome this hypertension .
Normal blood pressure is usually 120/80 mm HG . Several studies have shown that each increase of 20/10 mm Hg in the number doubled , patients are more at risk of developing cardiovascular disease . Meanwhile, if you can lose 5 mm Hg , the risk of fatal heart disease was reduced by about 7 % . Eating more fruits and vegetables is proven to reduce the risk .
In the study, researchers analyzed data from seven previously published clinical trials and 32 observational studies . In clinical trials there were 311 people who responded . While in observational studies , more than 21,000 people were respondents .
The researchers only use the data to examine the relationship between a vegetarian diet and blood pressure . Of the seven clinical trials that have been done seen the participants who follow a vegetarian diet had a systolic blood pressure of 4.8 mm Hg lower than the average person in general . While vegetarians diastolic blood pressure was lower with an average of 2.2 mm Hg .
While it is known in the observational studies , respondents who follow a vegetarian diet also decreased blood pressure . This decrease might be flat - raat 6.9 mm Hg for systolic blood pressure and 4.7 mm Hg for diastolic blood pressure .
Many factors can affect blood pressure will be lower for vegetarians . Det can reduce sodium and saturated fat in the body but can add fiber and potassium higher . Vegetarians also tend to have lower body mass index , because by eating fruits and vegetables , calories into the body is not too much

Alkaline Diet Controversy

Diet alkaline diet became one of the most sought after and discussed over the past year , to achieve a healthy lifestyle . The philosophy of this diet is , because most of the food we consume too acidic nature ( high acid ) , causing the rest of acidic undigested food accumulates in the body and damage internal organs , which stimulate the onset of various chronic diseases . To that required alkaline foods ( alkaline ) to prevent the buildup of acidic .
Humans are encouraged to consume about 70 percent alkaline foods and only 30 percent acidic foods. Thus the pH in the body so balanced and achieved optimal health and reduce the risk of serious diseases such as heart attack , liver , diabetes or cancer .
How does an alkaline diet ? Vegetarian style diet is arguably the closest alkaline diet . Emphasis on eating fresh fruits and vegetables ( only certain types ) and legumes , seeds and nuts . To achieve a balance of 70/30 percent earlier , dieters should limit consumption of acidic foods .
Foods with high acidity include red meat , fish , chicken , eggs , dairy products , white bread , mushrooms , honey , alcoholic beverages , soft drinks , tea , coffee and foods that contain artificial preservatives also flavorings . Some versions of the alkaline diet is even suggested to be ionised water ( water is processed with special filtration technique , thus forming ions ) before drinking .
Some examples of menus for alkaline diet , consisting of egg omelete containing vegetables and ginger tea for breakfast . Pears are recommended as a snack . At lunch menu is recommended pea soup , steamed broccoli , carrots and onions . While dinner consists dati 100 grams of fish or chicken, potatoes and a garden salad .
According to experts , this diet is fairly healthy because it focuses on the consumption of fresh sayuan are rich in fiber, vitamins and minerals . Alkaline diet also recommends to reduce even do not eat processed foods . But the claims can improve heart health , strengthen memory and cognitive ability , studies prove it is still lacking .
Many vegetables and fruits is highly recommended . But it should also be balanced with a balanced nutritional intake . Because alkaline diet tends to greatly reduce the consumption of foods such as meat , chicken, and only allow certain fruits and vegetables , this diet also makes you less risky consumed essential nutrients that the diet is not balanced.
The key to this diet is balance in foods . Balanced is meant is that we include all the food in our menu. There are animal products , vegetable , fluid should be consumed in the same dose . Let us not be picky for example, we eat a lot of meat because we like a little meat as a vegetable .

Learn It, Before Undergoing Vegan Diet

Now a vegan diet trend . Because the body is so slim , the content of antioxidants in vegetables and fruit can also make the skin healthy and youthful . A vegan diet is easy to do . If you want to try , you should look at the important things .There are some celebrities who switch to a vegetarian like Bill Clinton , Alicia Silverstone , Jay-Z , and Beyonce . Before switching to a vegetarian diet first know how to maintain a balanced nutrition

1 . Ask friends or family who are vegetarian 
Vegetarian diet is not easy . You need to know tips on how to be a healthy vegetarian . Some essential nutrients such as iron , contained only in animal side dish .

2 . Consumption of iron supplements
Iron contained in animal foods are easily absorbed in the body . Iron contained in plant foods are difficult to digest by the body . If you are on a diet vegan get iron from plant-based materials . For example, nuts , sunflower seeds , raisins , green vegetables . To be more optimal absorption also need to eat foods containing vitamin C , such as oranges , broccoli and red peppers .

3 . Find new sources of protein 
Every vegan diet should contain protein , because the protein has the function to form a network and assist the growth of the body's organs . The best source of protein for vegans in the nuts or processed soy products , beans , and lentils .

4 . Still choose soy -based products
Although it is still debated , many meat substitutes containing sodium and preservatives so it is necessary to read the labels . For that you should consume protein sources such as miso , tempeh , tofu , soy milk , and edamame .

5 . May need vitamin B12 
Vitamin B12 is contained naturally in animal foods , so if being a vegetarian you need to take supplements of vitamin B12 . This vitamin is useful to keep the nerves and blood in the body cells healthy and helps improve appetite and keep the immune system

Steps Vegetarian Diet , In Order to Stay Balanced Nutrition

A vegetarian diet is a diet that promotes food intake of vegetables and fruits . For some people who can not live without meat , this blood money will feel excruciating . But as time goes on and more and more evidence to influence health benefits for the environment , then this becomes a vegetarian diet is a good recommendation for weight loss efforts .And in fact many of which have been successful in following this diet program .

 
There are some rules of those required to be considered in this diet program . We are required not to consume home and fruits prayers alone , the adequacy of nutrition also noteworthy . Because we also have to meet the needs of some proteins and minerals such as iron from animal should be replaced . So for those of you who want to make this vegetarian diet program , you should consider the following points:

1 . Eating a variety of foods 
To meet all the nutrients it needs while undergoing a vegetarian diet , create a dish with some nutrient -rich foods . Examples of protein and fiber can be obtained from nuts , vitamins A , C , and K obtained from green vegetables . In addition , tomatoes are rich in lycopene and oranges are rich in vitamin A for the eyes remain healthy .

2 . Choose Whole Grains
 Replace refined grains with whole grains such as brown rice and whole wheat bread to add the intake of iron and B vitamins in the diet . The consumption of some foods can also keep the stomach remains full and help you lose weight .

3 . vegetable protein 
Substitute animal protein is meat and cheese , you can try some vegetable alternatives ranging from tempeh , tofu , and nuts . Two tablespoons of peanut butter contains 8 grams of protein , 24 almonds ( 6 grams ) , 140 grams of whole wheat pasta ( 7 grams ) , and 126 grams of containing ( 10 grams ) .

4 . Focus on Plant-Based Omega - 3 
In spite of a healthy vegetarian foods , not necessarily your intake of omega - 3 fulfilled . DHA and EPA , two types of omega - 3 fatty acids are good for the eyes and the brain can be found in flaxseed , walnuts , canola oil , and soybean .

5 . Always consumption of Vitamin D
Most people get vitamin D from sardines , salmon , or products such as yogurt and milk . But , this vitamin can also be found in almond milk , orange juice , and mushrooms . For optimal intake , drying mushrooms about half an hour to raise the levels of vitamin D in it .

Carefully Vegan Menu Also Can Make Fat

Vegetarians generally eat vegetables, nuts, seeds and fruit. Whereas vegetable protein mainstay. However, it should also be careful because that is considered healthy menu can also make fat.

Nutritious groceries can be unhealthy if treated the wrong way. For example, with fried or baked until dry. This error is also common in vegetarian food.

1 . Pasta and bread 
Pasta and bread consumed often the perpetrators vegan . Unfortunately the two types of diet is often consumed in large quantities . Excessive carbohydrate intake can accumulate in the body and trigger weight gain .

2 . Legumes 
Legumes commonly consumed also vegan . The green beans can lead to obesity , because it contains gas and encourage you to eat more . I wonder if the weight will be increased .

3 . The sweet potato fries 
Consumption of potatoes is recommended because of its rich vitamin C , beta carotene and fiber . But not infrequently also serving with fried potatoes . Although safety is often consumed in fried potato vegan but it can accumulate fat in the body . It's better if served with boiled potatoes or steamed.

4 . French fries 
As with sweet potato fries , sweet potato fries are also widely chosen as the vegan diet . However, if too much is consumed , the fat in the oil will settle to the body , hence may gain .

5 . Fruit juice 
Healthy beverage alternative vegans can also make fat , if the juice is added a lot of sugar . Because sugars contain many calories are a major cause of weight gain and obesity .If you want to be healthy you should create a natural fruit juices without added sugar .

Long Life With Vegetarian Diet

In order to maintain health, most experts advise to adopt a balanced diet is a combination of carbohydrates, proteins such as meat, vegetables, and fruits. But a new study has revealed that being a vegetarian is more healthy and long life make.
In detail, the study says that people who limit their intake of meat they consume and rely on the consumption of fruits and vegetables are less likely to die within a specified period.
The conclusion was obtained after Orlich and his colleagues looked at data from 73 308 men who were recruited from several churches in the United States and Canada between 2002-2007.
At the beginning of the study, participants were asked about their eating habits and are divided into several categories based on the frequency of participants when eating dairy, eggs, fish and meat.
Overall, 8 percent of the participants is a vegetarian who does not eat meat at all while the other 29 percent belonging to the lacto-ovo-vegetarians who do not eat fish or meat but still drink milk and eat eggs. 15 percent of participants sometimes eat meat, including fish, fisheries.
After that, researchers used a national database to determine how many participants who died to date as of December 31, 2009. Was known seven people died (any cause) per 1,000 people who eat meat every year. Though vegetarian mortality rates only 5-6 cases per 1,000 vegetarian every year.
Interestingly, he got the biggest benefits of the plant-based diet.
However have warned that they can not say if it adopts the style of a vegetarian diet would prevent a person from death, because there may be other factors not measured in this study.
Then everyone switches it necessary to be a vegetarian? I do not think everyone should be a vegetarian, but if they want it, this study shows that the positive effects on health.
If not, expert suggested to further restrict the use of added sugars, refined grains or refined grains and saturated fats, including eating dairy, eggs, fish and meat in moderation.

6 Habits Trivial Causes Belly Fat

Bloated or distended stomach which causes a lot of health problems, heart disease much longer than other negative effects. Performance issues are also one of the negatives of belly fat, so most people who lack confidence bloated stomach. Efforts are being made to eliminate belly fat, such as diet. But sometimes failed to shrink waistlines. Factors that are considered trivial habits often give a great effect on waist circumference.
 
Many people made ​​great efforts with a vegetarian diet and fitness classes. However, all these efforts will be in vain if they have an unconscious habit of making the stomach becomes distended.
 
There are some trivial habits that can cause belly fat, as is the custom.

 1. Skipping meals
 If you skip a meal, either breakfast, lunch, and dinner, is not realized in the end you'll just overeat. This effect arises due to 'hoard' hunger. After finally finding food, you will feel less and constantly eating.


2. Drinking too much alcohol
 Drinking too much alcohol cause fat deposits in your body. Therefore, alcohol contains high amounts of calories and tend to cause hunger effects after drinking.
3. Many rely on crunches 
Sit-ups work the muscles and does not affect the layer of fat covering it. Do 50 or 100 crunches every day will not immediately make the stomach smaller. Instead of doing 50 sit-ups per day, preferably for a jog or a brisk walk in the park or treadmill for 30 minutes every day.
4. Overconfidence in product advertising 'sugar free' 
Foods labeled 'sugar free' such as candy, snacks low fat, or diet soda does not mean freedom adverse effects on the body, especially in the long term.These products are usually those that contain artificial sweeteners can increase fat storage in the body.

5. Keep grain breads and cereals in the menu 
Grain breads and cereals increase insulin and decrease the possibility of gradual accretion of fat in your belly. Add the rice, wheat and oatmeal in your diet once a day.Bread is made from wheat and other refined grains have more fiber. Important to remember that eating enough carbohydrates can help the digestive process that is healthier.

6. No fat at allNot all fats are bad fats or unhealthy fats. Nutritionists argue that if you consume one-quarter of an avocado in the salad menu, fat around the stomach will actually shrink.Good fats are very important for your body. Example, the consumption of nuts and healthy oils such as sunflower or olive oil. Avoiding products in total fat will not actually benefit your body.

Sources of Nutrients for Vegetarian

Being a vegetarian is a lifestyle choice. This option must be taken with a positive reason. Could have confidence in caring for animals, or for the sake of a healthier life.

Basically vegetarian has the ability in improving the health and emotional stability. According to the study, a vegetarian can live longer and healthier. This is because vegetarians avoid cholesterol and saturated fats that come from animal.

The key to becoming a vegetarian is consuming a diet consisting of fruits, vegetables, leafy greens, whole grains, beans and other vegetable food sources. Required balance, nutrient regulation, and full intention to be a vegetarian.

It is important to increase knowledge about nutrition. This is to keep the body healthy condition. The following nutrients are derived from a vegetarian diet as a substitute for meat dishes.

1. Protein
To get the protein you can get it from beans, soybeans, tofu, and peas.

2. Iron
These nutrients are obtained from consuming like spinach, dried fruits, cashew nuts, and tomatoes, as well as cereal or oatmeal.

3. Calcium
To get these nutrients, you can eat kale or broccoli product the easiest, basking in the morning.

4. Omega 3
Nutrition is often found in these fish, it can be replaced with soy beans and walnuts, avocados and olives.

5 Important Things Before Doing The Diet

In an era when technology is a lot of information about diets in circulation and you can get to easily, either by word of mouth, the internet, books, or magazines. But the diet has to offer effective and healthy it or not, the results are variations. The result can be very effective to lose weight, or may not even actually create new problems if the application is not appropriate. The key is you should not follow a raw diet specific. You also need to have knowledge about diet or you would need to consult a dietitian when you will undergo a diet program.

At least you should know the first five of the following before starting the diet.

1. The Diet Patterns May Not Suitable for All
Your friend may successfully lose weight with food combining method. But it also does not necessarily work for you. Nutritional and caloric needs of each person is different. So is the diet that should be applied. Before starting a diet, always know the needs of nutrition, body composition, activity and health conditions. That way you can determine what kind of food consumed and the type of exercise that suits you. Ask for advice from a nutritionist if necessary.

2. What is the Purpose Your Diet?
Do you want a healthy diet in order to look good while wearing a wedding dress party at a friend, or to prevent diabetes and hypertension? It's important to know why you are determined to diet. So you can set a reasonable target. Make sure your target is achieved and follow a diet that is easy to implement. For example, do not impose a vegetarian if you can not 'live' without grilled chicken or fish. Simply multiply eat vegetables and fruit, and keep meat consumption as recreational food (occasionally).

3. Is Your Diet Safe?If you want to follow a particular diet method, make sure the information about diet has supported scientific data and recommendations from experts. If from the internet, look at health from a trusted website. It would be better if consulted first with a dietician or nutrition. Keep in mind, a healthy diet method does not promise instant results.

4. Ensure Complete Nutrition Diet Program Insert 
When dieting, you should not eliminate or drastically reduce one of the major nutrients for the body. A healthy diet should contain complex carbohydrates, protein, healthy fats, fiber, vitamins and minerals. All nutrients are important to keep your metabolism stable and growing body properly. Select the source of nutrients that come from healthy foods and low in calories.

5. Keep or Not to Supplement Taking Supplements?
Before downing pills calcium or protein supplements, think again. Keep in mind, protein shakes, powders or tablets vitamin fiber all-in-one is not a 'miracle food' that can lose weight if it is not accompanied by a healthy diet. Do not be tempted by the commercials that promise fast slim body just by eating certain products. Plus, if you have a healthy diet, you do not need to take supplements.

World Attention On a Vegetarian Diet

A vegetarian diet has been proven to make the body more healthy until smooth skin. Search for information about the vegan diet is increasing, and some data suggest declining meat consumption while increasing vegetarian products.
 
A vegetarian diet starts many consider the world as some important figures stating the benefits of a good diet.

Evidence of a vegetarian diet began to attract the attention of the world, tracked by Google Trends with high information sought about the vegan diet is much higher than before.

The search for the word 'vegan' from 2005 until 2013 continued to increase. In March this year, the search for the information that shows the number 100.

Not only that, a study conducted in 2012 by Harris Interactive from the Vegetarian Resource Group interviewed 1,010 adults from across the United States via telephone. Found 2.5% of the participants claimed vegetarian. This figure increased from the year 2009 which amounted to only 1 percent.

Although the results are not increased dramatically, but saw an increase in the number of vegetarians has doubled in just over 3 years.

Meat consumption in the United States also recognized tends to decrease. According to the observations of the United States Department of Agriculture, beef and poultry meat consumption decreased to 12.2 percent in 2012 compared to 2007.

Decline in beef consumption has occurred during a period of 20 years, even much higher chicken consumption over the past five years.

Coupled with horse meat scandal in beef products in the UK make people think twice before buying meat products. This led to increased sales of vegetarian products.