Confessions of a Vegetarian

Protein is something that we usually take for granted in our diets, unless we choose to convert to vegetarianism. If you have ever considered becoming a vegetarian, you have probably heard that you must be very careful to include enough protein in your diet. But how much is enough, and where can you get it?

I became a vegetarian just a few months ago, and felt very weak during the initial month of my conversion. After some careful research, my diet has become balanced and I feel much better. Physical weakness is just one symptom of a protein deficiency. Some other key symptoms to take note of are:

Weight loss
Weakened muscle strength
Fatigue, frequent infections
Fluid retention.

If you experience any of these symptoms, it is quite possible that you need more protein in your system.

An adult male needs approximately 56 grams of protein per day, while an adult female requires about 40 grams. If you regularly workout, you will need more than these basic levels. The best sources for protein are nuts, beans, peas, soy products, rice and whole grains, eggs and dairy products.

B12 is also an essential part of a vegetarian diet. This is the vitamin found in the protein in food, so unless you eat lots and lots of eggs and dairy products, you should probably take a B12 supplement (but also be aware that a lot of soy products are fortified with B12, just as soy milk is fortified with calcium).

While all the B vitamins are best known for their function in the nervous system, B12 is specifically important for not only the nervous system but also the formation of red blood cells and the metabolism of fatty acids. A B12 deficiency can cause anemia, neurological damage, depression, and loss of appetite.

Health is one of the many reasons that people choose to become vegetarians, which is why they should be sure that they know how to supplement their much-needed protein. Otherwise, they may feel unhealthier as a vegetarian than they did when they ate meat!

Though frustrating and difficult at times, being vegetarian has proven to be very rewarding. It has made me more aware of what I am putting into my body, which usually causes me to make overall healthier choices. It is also fun to try new vegetarian recipes and restaurants. Instead of feeling like vegetarianism is limiting my diet options, I feel that it has actually opened me up to experience a whole new world of food and nutrition.

-- Lauren LaRocca

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Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.