Have no fear, eat vegetarian!

You are what you eat. Cut out meat and find out what happens...

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Regardless of why we choose a vegetarian diet, we have to understand the changes our body will go through when we follow a certain path …

You cut out meat – what happens?

1. People fear loss of protein in their diet, but as a vegetarian, you get your protein from low calorie sources like tofu, nuts, beans, quinoa, milk and milk products. Without increasing the amount of exercise, a person can lose up to 7.5 to 10 pounds ( 3.4 to 4.5kg) by cutting down or eliminating meat from your diet. Going green definitely leads to a lighter you!

2. A person might experience some bloating. This is because when you change your diet significantly, it also changes the make-up of the bacteria in your gut. Eating veggies can boost healthy bacteria in the gut. As your healthy bacteria multiplies, a person might feel a little bloating, or indigestion. This is also because of high fiber content in a vegetarian diet. Not to worry. This is temporary till your body gets adjusted to your new lifestyle. Remember: “You are what you eat.”

3. You might feel a little sleepless as you are consuming fewer calories by not eating meat, so are more energized. However, this is temporary till your body adjusts and stabilizes.

4. You might take a little longer to recover post your exercise work out. Why? Your body takes longer to process plant based proteins than animal based proteins. This means that vegetarian athletes would need extra post workout recovery time. But there is a solution to this. Your smoothies come to the rescue. Liquids are absorbed more quickly than solids.

Make a smoothie either with low fat milk or yogurt (you can make it with coconut milk, almond milk or soy milk if you are vegan.) Add carbohydrates in the form of fresh fruits (like banana) to replenish your glycogen level, which your body uses for energy post a workout

Every committed vegetarian is asked one common question – where do you get your protein, calcium, iron and other vitamins from?

Animal products do offer nutrients that support growth, body functions and a healthy immune system. It’s important that these nutrients are acquired from other food sources after you stop eating meat

Protein: How much do you need?

Thumb rule is - your daily protein requirement is the same as your ideal body weight in grams. Suppose you ideally should weigh 68.3kg. You should consume 68.3gms of protein daily. As we have discussed vegetarians get their proteins from multiple sources like beans, legumes, nuts, seeds, soya, quinoa, and vegetables like broccoli and spinach. Milk, yogurt and cheese are also key sources of protein if you are not vegan.

Also, one must take these protein rich foods at every meal and snack, as a vegetarian.

Vitamin B12: This vitamin is mainly found in animal products. It’s responsible for red blood cell growth and maintaining your nervous system. Deficiency of this vitamin causes dizziness, palpitation, and sometimes tingling in hands and feet. The natural source of vitamin B12 are all dairy products like milk, yogurt, and cheese. Eggs also contain a good amount of Vitamin B12. Vegans often lose out on this vitamin but they can consume nutritional yeast and B12 fortified cereals to compensate.

Calcium: We all know that calcium is very important for healthy bones and teeth. From 18 to 50 year olds need 1,000 mg/day and above 51 years of age need around 1,200 mg/day, with the main source of it being milk and all dairy products. However, for the lactose intolerant or vegans, there are non-dairy calcium rich foods like chick peas, dried figs, tofu, whole wheat bread, broccoli, calcium fortified orange juice and cereals.

Vitamin D: Our bodies produce Vitamin D when we expose our skin to the sun, but our indoor jobs and air conditioning in homes hardly give us a chance to expose our skin. On top of it, the widespread use of sunscreen to protect against skin cancer means that we are not hitting our daily target that is 600 units. Vitamin D can be taken as supplements or we need to learn to stay outdoors more when it is safer to do so, such as before 9am – make the morning sun your friend.

Iron: iron is essential for haemoglobin, which carries oxygen to each and every cell of our body. Deficiency of iron results in anaemia. Vegetarians can get their iron from spinach, beetroot, prunes, legumes, raisins, broccoli and kale.

A few things to remember while eating iron rich food for the highest absorption of iron:

1) Try and eat iron rich plant food along with fruits that are rich in vitamin C as part of the same meal.

2) Do not drink tea or coffee with iron rich food. The tannins in tea and coffee reduce absorption of iron

Zinc: It is crucial for metabolism, immunity and healing. Meat, seafood, and animal products are very high in zinc. A vegetarian diet has lower levels of zinc. So, here’s how you can maximize it:

1) Include a variety of zinc rich food throughout the day, like tofu, nuts, whole grains, and dairy products, rather than eating it all in one meal.

2) To increase absorption of zinc, soak nuts, and legumes overnight and eat next day. Sprouted lentils and beans also increases zinc level.

Omega 3 fatty acid: This fat helps in inflammatory diseases, lowers blood pressure, decreases joint pain in arthritis, and helps in fighting depression. As vegetarians don’t eat fish, they can get this helpful fat from flax seed, or flaxseed oil, walnuts, soya beans or soya bean oil.

So, don’t worry… there’s always a solution. You can easily get your proteins, calcium and vitamins. Go ahead and embrace vegetarianism without fear.

Apart from this, there are other aspects too on how to eat healthily. We will discuss that in out next post. Until then, eat well, live well….

Eka Pada Adho Mukha Svanasana or Downward Facing Dog with One Leg up Pose
 
How to do the pose
 
You need to get into Downward Dog Pose first.
Following that, plat your palms and feet firmly into the ground. Bring your feet close. 
Raise one leg up slowly, so as not to rotate your torso. Keep toes pointed outwards.
Weight is distributed equally across your three limbs on the ground. This is vital to maintain balance. Slowly push your chest closer to your thighs. Do not over exert.
Please do under supervision of a certified yoga practitioner.
 
Benefits
 
Makes arms and hips stronger.
Lengthens your hamstrings, which helps with your back.
Improves balance and core strength.
 
Contraindications
 
Please do not do if you have high blood pressure or suffer from carpal tunnel syndrome, as there is a high impact on the wrists.
 

Editor’s Note: The blogger is a homeopath, lifelong vegetarian and high level yoga practitioner.

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