Diet supplements can be a great alternative for individuals who find weight loss difficult. They are made specifically to burn fat without requiring strict exercise regimens or diets. Lipozene supplements are intended for that very role. While the reviews for it seem like a slam dunk for losing weight, it is important to consider the possible side effects before making an informed decision.

How Lipozene Works

Lipozene is a supplement that helps to burn off excess fat from the body. It operates chiefly by suppressing your diet, causing you to eat less than you would under normal circumstances. This, in turn, reduces the weight you would otherwise gain.

 

The Benefits

A number of benefits accrue from the use of this supplement. Among them are:

• The feeling of fullness: To keep you full, the supplement absorbs all the water and expands to fill your stomach completely. This process slows the rate at which food is digested, making you feel fuller for longer periods.

 

• Each capsule is low-calorie:  Lipozene will help you feel full without the extra added calories. This is certainly good news for you!

 

• Slows calorie absorption: This process allows you to take in fewer calories from the food you eat.

 

• Promotes healthy bacteria: You will be less inclined to suffer the problem of weight gain.

 

Lipozene Reviews

This supplement has garnered mixed reviews from online auction sites such as Amazon or eBay. In spite of this, many customers have reported to be satisfied with the benefits.

Scientific studies does support that the active ingredient in Lipozene is on the whole, effective in suppressing dietary intakes and accompanying weight loss.

Many people have also noted weight loss within a realistic time frame after taking the supplement. They particularly liked the fact that they have not really had to refrain from consuming any meals.

Notwithstanding the positive reviews, a few users have also reported their reservations. They have complained that the adverts were somewhat misleading as they promised results the drug did not deliver.

 

Possible Side Effects

Like any other supplement, Lipozene too has its own fair share of downsides.

Topping the list of these downsides is the abundance of glucomannan fiber. This fiber is drawn from the roots of the konjac (elephant yam plant). This has been noted to inflict gastrointestinal disturbance that leads to bloating, flatulence, constipation, abdominal discomfort, and watery stools.

Prolonged use of this supplement is also counterproductive. It makes you consume less than you normally would. In the short run, this is good. In the long run, however, this may cause you to lose a tremendous amount of weight and therefore start eating a lot again. The downside is that you could end up becoming overweight a second time.

 

Conclusion

Although the supplement has its own downsides, Lipozene is still a reliable option for your weight loss goals. To be on the safe side, we suggest that you use it moderately under the advice of a trained medical practitioner.

 

References:

https://www.thehubpost.com/lipozene/

https://www.ncbi.nlm.nih.gov/pubmed/18460488

https://www.ncbi.nlm.nih.gov/pubmed/9109608

https://www.ncbi.nlm.nih.gov/pubmed/11396693

https://www.ncbi.nlm.nih.gov/pubmed/17183309

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3892933/

https://www.healthline.com/nutrition/glucomannan#weight-loss

https://www.drugs.com/npp/glucomannan.html

 

We have heard that consuming water daily is beneficial for the body. However, most people probably are not aware just how vital being properly hydrated is for our health. If truth be told, every structure in the human body depends on water to operate.

Roughly, water makes up around two-thirds of the adult body weight. And are you aware your organs and tissues are composed of water? The brain is 73% water, your blood is 90% water, the muscles (including your heart) are 73% water, the lungs are nearly 90% water, the skin is roughly 64% water, and even your bones made up of 30% water!

It is needful to think of water as something the body needs. Listed below are the benefits of staying properly hydrated.

 

1. Mental Boost

Since the brain is composed of 73% water, consuming it will benefit you in many ways, including:

• Improving cognition and concentration
• Balancing emotions and mood
• Maintaining cognitive function
• Increasing oxygen and blood flow to the brain
• Preventing or relieving headaches
• Relieving or reducing stress

 

2. Managing Weight

Drinking water aids with weight loss by suppressing appetite so you will eat less and feel fuller – all with zero calories! Water also helps with fluid retention.

If the body is getting in the required amount, it will not work extra hard to retain it. Getting those cravings under control can be as easy as drinking enough water.

Studies have shown that taking in the recommended amount of water daily increases metabolism by as much as 24-30% for up to a full 90 minutes.

 

3. Detoxification

The fluids in your body carries waste in and out your cells. Water in your liver and kidneys help to carry toxins and waste out the body. If the body is properly hydrated, this process can work efficiently and properly. When the body is not getting enough water, there is an increased risk of experiencing urinary tract infections and developing kidney stones.

 

4. Maintain Regularity

Getting in sufficient hydration helps to prevent constipation and allowing waste to pass more smoothly through the digestive tract.

Insufficient hydration makes it more difficult for the body to pass waste. This is due to body withdrawing water from our stools – causing them to harden.

 

5. Benefits The Muscles and Joints During Exercise

Being properly hydrated is very important – especially when you are exercising. Drinking water helps to lubricate the joints and prevent muscle cramping.

Water makes the muscles stronger by carrying oxygen to the cells of your muscles. Hydration enables the muscles to work harder and longer, which helps to build them.

 

6. Healthy For the Skin

The skin is composed of water and act as a barrier to protect it against  excess fluid loss.

Drinking plenty of water plumps and hydrates skin cells, making your face appear younger. Water helps to moisturizes and replenish skin tissues and increases its elasticity. It also improves circulation and flushes out impurities, giving the skin a natural glow.

 

How To Increase Your Daily Water Intake

The importance of proper hydration is critical to vitality and health. Most women meet their hydration requirements by drinking 2.3 liters of total water per day, while most men meet theirs with consuming 3.3 liters per day. Take into account other factors which will involve a person’s age, level of activity, climate, and health condition.

 

If you are having a hard time consuming enough good-for-you water each day, the BuildLife Gallon Motivational Water Bottle will keep you informed at any given time just by glancing at the time markers and adjusting your intake accordingly. For me personally, it took the guesswork out of measuring!

 

 

• Multiple color choice available: Comes in sky blue, light purple, pink, black, blue, and clear.
• Usage: It comes with a wide mouth to add ice cubes, fruits, herbs, and whatever you like to make your water more flavorful! It is constructed with an attached nozzle, making water easier to consume.  A durable quality nylon strap and handle design makes it simple to carry while on the go. The advanced lid is seal-proof. Your water remains in the bottle until your ready to drink it.
• Maintenance: It is easy to clean by using vinegar and baking soda.
• Time marker feature: This will assist you with monitoring your daily water consumption without the guesswork!

Have you consumed enough water today? It not, try the BuildLife water bottle to help ‘up’ your water intake and share with us your experiences!

Val

 

• This post contains an affiliate link. As an Amazon Associate I earn from qualifying purchases.

 

Our eyes are the windows of our bodies that should never be taken for granted.

Maintaining good vision is critical for every activity you choose – and you want to keep your eyesight for years to come. Did you know that one out of six adults ages 45 and older has an eye problem that threatens their sight? There are steps you can do for protecting your eyes as you age.

1. Eye Foods

Eye health starts with what’s on your plate. Zinc, omega-3 fatty acids, vitamins C and E, and lutein might reduce the risk of age-related vision problems like cataracts and macular degeneration.

 

Foods to fill your plate with:

• Leafy vegetables such as collard, kale, and spinach
• Beans, nuts, eggs, and other non-meat protein sources
• Citrus fruits or natural juices

Having a well-balanced diet will help you to stay at a healthy weight. This will lower the odds of related diseases like type 2 diabetes and obesity.

 

2. Smoking and Eye Vision

Smoking can cause macular degeneration, damage to the optic nerve, and other medical problems. If you’ve tried to quit, keep at it. The more times you try, the more likely you are to succeed. Never be afraid to ask for help.

 

3. Wear Protective Sunglasses

The right pair of sunshades will protect your eyes from ultraviolet (UV) rays. Too much exposure increases the risk of macular degeneration or cataracts..

Choose sunglasses that blocks 99% to 100% of UVA and UVB rays. Wraparound lenses protect the eyes from the side. Polarized lenses help to reduce sun glare.

Some reading glasses are designed to offer UV protection. However, it is recommended to wear sunglasses for an extra layer.

 

4. Eyewear Guards

If you are exposed to hazardous or airborne particles at home or on the job, wear safety eyewear or goggles. Certain types of sports require eye protection to prevent injury. Sports goggles or helmets with polycarbonate lenses will effectively guard the eyes.

 

5. Computer

Looking at a computer screen nonstop can cause:

• Blurry vision
• Neck, back, and shoulder pain 
• Eyestrain
• Trouble focusing at a distance
• Dry eye
• Headaches

 

Protecting your eyes:

1. Make sure your eyeglasses or contacts prescription is up to date.

2. Move the computer screen or laptop so your eyes are even with the top of the monitor. This allows you to look slightly down at the screen.

3. Try to avoid glare from lights and windows. Try an anti-glare screen.

4. Choose a comfortable chair that provide support. Adjust it so that both feet are flat on the floor.

5. For dry eyes, blink more or use moisturizing eye drops.

6. For every 20 minutes, rest your eyes. Look 20 feet away for 20 seconds. Get up from your computer every 2 hours and take 15-minute breaks.

 

6. Exams

An eye exam can also detect diseases like glaucoma, that have no prior symptoms. When spotted early on, they are easier to treat. Depending on your eye condition, you may see one of two types of eye doctors:

• Ophthalmologists specialize in eye care. They provide general care, treat any diseases, and perform surgeries of the eye.
• Optometrists provide general eye care and can also treat common eye diseases. However, they do not perform eye surgery.

 

A comprehensive exam may include:

• Knowing your personal and family medical history.
• Vision tests to check for nearsightedness, farsightedness, or astigmatism, (curvature of the cornea) or presbyopia (gradual loss of focus on nearby objects).
• Examination to see how well your eyes work together.
• Checking eye pressure and optic nerve tests to check for glaucoma.
• Microscopic examination of the eyes through dilation.

Taking Extra Steps:

Even though it would be more preferable to get the nutrients needed by enriching your diet with a variety of plant-based foods, realistically,  this may not possible with every person.

BeLive Supplements provides the nutrients necessary for maintaining eye health. Comes in a chewable vitamin. This is ideal for individuals who have a hard time swallowing pills or capsules. Loaded with vitamins A, C, E, lutein, zinc, and lutein, BeLive supplements are vegan-friendly – made with all natural ingredients! Contains no animal products or gelatin. Start now in becoming dedicated toward preserving your vision now, while decreasing the risk of premature vision loss.

We take transparency of any products we endorse very serious; as we are either users ourselves, or we personally take the word of credible, knowledgeable people we know and are themselves users. More importantly, they share a genuine mission as we do – empowering healthier aging.

• This post contains an affiliate link. As an Amazon Associate I earn from qualifying purchases.

 

 

Unless your career is that of a gym teacher, construction worker, carpenter or a policeman, your day to day activities will not make a major impact on your cardio health, muscle strength, or flexibility, which are important for overall fitness and disease prevention.

 

Cardio exercises such as a brisk walk or jogging for 30 minutes or more increases the body’s ability to process and utilize oxygen. It keeps the heart and lungs healthy, and it can help to prevent diabetes, high blood pressure, and decreases the risk of certain types of cancers.

 

 

 

 

 

Strength training, on the other hand, is an anaerobic workout. Over a period of time, lifting weights increases bone density, gives you more energy, and build lean muscle mass – a major concern for people in their latter years.

 

 

 

 

 

 

 

Flexibility exercises such as stretching and yoga, Pilates, and Tai Chi, protects your muscles, tendons, and ligaments limber and less prone to injury.

 

 

 

 

 

The effects of exercise go deeper than just for the physical benefits. It allows you to set aside time for yourself to relax and unwind. Research have shown that it relieves symptoms of anxiety and depression.

According to a US Department of Health and Human Services review on physical activity, regular exercise significantly reduced causes of mortality by up to 30% for women and men. This crosses all age groups and ethnic/racial categories.

 

Youthful Glow

Exercise gives the skin a youthful glow! Maggie Greenwood-Robinson, PhD., a certified nutrition consultant and author of Natural Weight Loss Miracles gave her viewpoint on the matter.

According to Robinson, “After you exercise, your skin tone takes on a youthful glow because working up a sweat increases blood circulation, which supplies nourishment to your skin and gives you a healthier appearance.”

 

How Much Exercise do I Really Need?

Increasing the intensity of your workout (even if you are already active) will allow your body to burn more fat in a shorter amount of time.

Aim to add an hour or two of exercise to your regular routine each week. On average, working in up to two hours of activity will burn roughly 1,000 calories a week. This is a doable goal that many people will not find intimidating.

If you begin by walking or jogging for 20 minutes a day 3 times a week, you can get fit. You will become stronger and more ready to push yourself to do more. If you happen to  work in a big city and can briskly walk for 10 to 20 minutes to and from your office, you are probably getting all the cardio exercise you need. In that case, set aside two to three hours a week for strength and stretching exercises to round out your fitness program.

You will condition your muscles and make your body a more efficient fat burning machine.

 

 

It is 2019 and you have decided to start of the year by committing to a gym membership. Congratulations! I avidly believe that summer bodies are made in the winter – well, in that case, the fall…..

Before you sign on the dotted line, make certain that you educate yourself. Bad trends and advice can run amok at gym facilities; and you need to take some precaution about the facilities themselves. From keeping a watchful eye for inexperienced trainers to gym staff pushing sales down your throat, here are some pointers you need to know before signing up for a gym membership.

 

Selecting the Right Trainer

Practically all workout facilities have “in-house” coaches or trainers available for sessions. Whether your intention is to pay for a ‘one-on-one’ session or not, it is important to evaluate their skills and credentials before signing up. The odds are, they will be the ones helping you with questions regarding equipment use and workout form. These are factors you do not want to be inaccurately educated about.

At some fitness franchises, their trainers are recruited to focus on selling training sessions as their primary objective. Doing the actual training itself is secondary. These organizations are more profit-based rather than health-based. Be leery of this.

Inquire about the trainer’s credentials. Do not book a session with one who isn’t certified. Listed are some of the most reputable associations along with their certifications:

• Aerobics and Fitness Association of America
• American Council on Exercise
• National Strength and Conditioning Association
• National Academy of Sports Medicine

An ideal trainer should be CPR certified in first-aid. Do not be afraid to ask for proof. After all, you are putting your health and money in the hands of this person.

 

Sales and Fees

 

 

 

 

 

 

 

 

 

For every gym-goer, cost is a major component. Fees can add up if you are not careful. Read your contract thoroughly. Being locked into a yearly commitment or hidden fees may be the last thing you want. Always double-check that you have the option to cancel your membership at any time.

When analyzing cost, details such as type of classes and services offered are points to take into consideration. Group classes and fancy juice bars are great options, but there is no need to pay for these if you have no intentions to use it.

Keep an eye on gyms that pushes sales to its members. Their intentions are not health-based – it’s all for profit. A continuous pattern of pushing sales is not conducive to a healthy gym environment.

 

Gym Hygiene

First impressions matter. How clean is the equipment? The floors? The locker room and pool? With hundreds of people using the gym each day, the spread of bacteria and sweat is inevitable. It is important to know that gym staff are being proactive in keeping their facilities clean and organized.

Gym members are susceptible to a variety of infectious viruses. Skin infections in athletes are common according to a published article by the National Athletic Trainers’ Association. This information is not meant to deter you from gyms, but keep this in mind when considering a membership.

It never hurts to inquire about the gym’s hygiene practices. Sanitizing sprays and wipes should always be provided to clean gym equipment after use. A good way to observe this is to request a complimentary guest pass to try out the gym prior to joining.

 

 Unsolicited Advice

As someone who is new or renewing a membership, you will soon realize that people are always willing to share their fitness wisdom. Unless he or she is a licensed professional trainer or a pro athlete, take any advice they offer with a grain of salt.

Why is that? Most advice given is often unwarranted. This does not imply that gym members aren’t knowledgeable. Take it into consideration and run with any advice you think would deem useful. This will decrease the chances of anything backfiring right after you sign the dotted line!

Val

Continue reading →

 

Do you feel fatigued at the very onset of a day’s work? Are you always yawning, feeling sleepy. or lazy throughout the day?

When people clock 40 years of age, they quite often experience constant fatigue. About 2.5 million people in the US population (one of the most advanced countries in the world) suffer from chronic fatigue according to a study published by the Population Health Metrics. Major contributors to this feeling of fatigue are stress, hectic working schedules, unhealthy or poor diets, dehydration, inadequate sleep, lack of exercise, and use of drugs.

There are certainly a variety of ways you can reverse chronic fatigue naturally to keep the mind and body charged up during the day. The following tips will be of great help in providing the body with needed energy and banish tiredness forever.

Staying Hydrated:

A good percentage of body fluids such as the blood are made up of water. An insufficient amount of water in the body can cause dehydration. This dehydration may cause the blood to thicken, thus making it hard for the heart to pump it through the vessels smoothly. This may result in fatigue. It is suggested that 1 to 2.6 liters of water should be taken each day for adults and to drink plenty of water to replenish the body during workouts according to Dr. Rebecca Williams, a human physiologist and research associate at the University of Newcastle. You lose a good number of electrolytes during intense workouts; so it is good to supplement with natural drinks in addition to water to help restore the electrolytes back in the body.

Sufficient Sleep:

Fatigue is majorly caused by lack of sleep at night. In a poll sponsored by the National Sleep   Foundation, about 40% of Adult Americans feel tired during the daytime because their sleep habits are poor.

Adenosine is a by-product of cell activity generated during the day. To break down the meaning even further, it is the high-energy molecule that stores the energy we need to do just about everything we do. During the day, adenosine builds up but it gets cleared from the mind while you sleep. A good habit of sleeping invigorates the body and keeps the mind revitalized. An older adult needs between seven to nine hours of sleep daily. It is important to go to bed early so that your body can be alert the next day. If you fail to get enough sleep at night, it is important to get 20 -30 minutes of nap during the day.

Get Exercise: 

By engaging in exercises, the body is invigorated and feels energetic. It enables you to take in more oxygen and nutrients into the tissues. Exercising activates your metabolism, reduces stress, and relieves the muscles. It also increases blood circulation. For a start, it is good you get moderate exercise after which you should go on to increase the duration gradually. You can kick start with cardiovascular exercises like walking briskly for about 20-30 minutes daily. This will help your lungs by enabling them to function better. It has been stated that exercises sharpen the mind but yoga is the best for boosting energy levels.

Managing Weight:

It is not abnormal to experience Type 2 diabetes, stress, cardiovascular or other complications caused by fatigue. By losing an extra pound, your energy level increases and your mood improves. To do this, follow a healthy eating plan by cutting back on processed foods and refined sugar calories and replace them with fresh fruits and vegetables in addition to getting in regular exercises. Get moral support only from people who are closest to you who will be champions for your cause.

 

Take Supplements:

Supplements such as vitamin B should be taken to boost your energy level. The functioning of the thyroid glands is balanced by vitamin B12. This vitamin is water soluble; hence the body cannot store the excess, so make sure that you are taking the proper amount. Make sure you are choosing a quality vitamin B12 supplement.

Eat Foods that are Full of Proteins:

Our energy level is also given a boost by protein-rich foods. The amino acids present in protein helps in repairing the worn out body tissues. Foods higher in protein combined with complex carbs gives a feeling sustained energy by keeping you feeling full longer. View the 10 healthy protein sources that boost energy.

Snack Smart:

Healthy snacks should be taken after every three hours together with regular meals. This will keep your energy levels high throughout the day. Snacks rich in energy, with a good mix of carbohydrates, proteins, and fats should be taken. Eating of snacks within short intervals keeps the digestive system more active and healthy.

 

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As we attempt to restrain from eating foods that contain fat in our meal plan, the fact is that the human body needs a positive amount of fat to remain healthy. In order to absorb the right amount of vitamins, the body needs fat. For the nervous system and brain to function well, the body needs fat. When you intake certain fats, the body projects velvety skin, functional organs, and even your hormones are produced from necessary fats.

When I had conducted my research on how certain fats contribute to weight loss, it was not all surprising to me since 50-75% of calories consumed by Eskimos comes from fat, the remainder is mostly protein. I will add that they combine their diet with an extremely active lifestyle.

During my childhood, I was made to believe that eating fat of every sort was bad for the body. This belief is quite popular, even today. A healthy heart mark is placed on foods with no-fat composition while individuals willing to live a healthy life or lose weight go towards them. What is the deal? Do not be perplexed to know that certain fats can indeed contribute to weight loss. I will explain..

To put it in a simple way, our body need lipids (fats), to help rebuild the body. Lipids are very important in building the nerve, brain, and the cell wall formation. Therefore if we have an eating plan that eliminates fats completely, we may have symptoms of deficiency in these areas.

Eating the right amount of fats help to feed the body’s energy production, it provides the body with more energy when it is needed and therefore we lose weight. Healthy oils increase the body’s metabolism levels, allowing us to have energy long after when have eaten. Oils rich in omega 3s have been regarded for this purpose. It is, therefore, important to include fish or these oils in our diets. However, if they are not accessible, you can take omega 3 in capsule supplements. To get the real benefit of these oils, we need to indulge in foods that contain them. Add these foods to your eating plan.

Here are other roles that good fats have on the body:

They help with eye health, keeping the heart beating regularly, and digestion (they slow down your digestion so you absorb more nutrients, thereby making you feel full), just to mention a few. Listed are some important information you need to know:

THE ESSENTIAL FATS THAT ARE GOOD FOR THE BODY

Monounsaturated:

This includes canola oil, olive oil, nuts, peanut oil, seeds, and avocados. Families whose meal consists of a Mediterranean diet eat lots of these and one of many studies show they have a low risk of heart disease.

Polyunsaturated:

This includes sunflower oil, walnuts, corn oil, fish oil, soybean oil, and flaxseed oil. This is the group of fats that contain omega 3s. If you wish, add in fish such as trout, herring, mackerel, and salmon.

THE NON-ESSENTIAL FATS THAT ARE NOT GOOD FOR THE BODY

Saturated Fats:

These are often found in dairy products (i.e. butter, lard, cream, cheese, eggs), and red meat.  Chocolate and many pastry products have been found to make the risk of stroke, heart disease, and atherosclerosis high. This is because they contain ‘hard’ fats which lead to an increased amount of cholesterol in the bloodstream.

Trans Fats:

Trans fats also are known as hydrogenated fats – which are unsaturated fats which have been hardened to make them saturated. They can be found in cakes, pastries, pies, biscuits, ready meals, and tasty snacks. You must look out for these in your eating plan as studies show they raise the body’s cholesterol level even more than saturated fats.

How can I eat healthy fat?

Slowly limit yourself or do away with processed foods if they are included in your eating plan. Add food from the two healthy fat groups above to your eating plan instead. In any case, if you wish to eat junk food, you can try making it yourself using the cleanest and healthiest ingredients. Do not forget that only 20% – 35% of your food intake daily should be made up of healthy fats, according to a published article by the Mayo Clinic.

 

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CrossFit is a branded fitness regimen created by Greg Glassmanand and Lauren Jenal back in 2000 which continues to be popular with gyms today. This exercise can be tailored to people regardless of sex or age. The difference is the intensity level and the degree of training. Here are a few factors to consider if you are thinking about enrolling in a class:

• Have you worked out before?
• Do you have joint issues or major medical conditions?
• Are you on any medications that may impact exercising?
• Quality of movement

These factors are indicators as to whether you are in the right place. In addition, these are standard questions that should be addressed by the instructor or training facility.

Workouts in a typical class include moves that target the entire body. CrossFit consists of a  branded set of moves using a combination of cardio and strength workouts, similar to circuit training. As with any exercise program, always stretch before and after workouts.

The end results are that you will see improvement in your endurance, flexibility, and increased stamina. You will feel physically competitive – performing normal tasks will start to become less challenging.

How to Start?

If you checked off the above factors and are ready to give it a shot, start by finding a gym or center that offers CrossFit training. If a gym setting is not your cup of tea, you can download and stream workouts to your television, tablet, smartphone, or laptop. Or you can pop in a good ole’ DVD and exercise at home. Always choose a workout class to suit your fitness level whether you are a beginner, intermediate or advanced.

Start with regular cardio and strength workouts for endurance and muscle function before participating in a program which places emphasis on any method of circuit training. Ideal exercises to focus on are squats, crunches, presses, and pushups.

Choose a trainer based on your fitness level. Check to make sure the instructor is trained for working with an older adult as well as those who are beginners.They should be able to scale any program to make it safe and effective.

Challenge yourself, but remember to never overdo it. Give the body the rest it needs for recovery.

In conclusion, always set a training schedule stick with it. This exercise is very multifunctional so perform each exercise to the best of your ability. As your fitness level improves, you will be able to perform these exercises fluently with more ease.

Always get clearance from a physician before starting an advanced workout program.

 

 

 

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“What would spur a person to be a vegetarian?” In other words, how or what factors made them arrive at this decision? The reason for becoming a vegetarian varies from one person to another.

Someone can become a vegetarian by a doctor’s recommendation. After one of many studies on the reasons for many illnesses, one can decide not to eat meat as a preventive measure. Another factor is because of ethical reasons – the quest to save the animals or for religious purposes. Some may have have been influenced by friends who are vegetarian. However, the most fundamental reason is the desire for healthier living. Whatever the reasons may be, below are steps to take when making a decision to be a vegetarian.

1. Be Informed:

The first thing to do is to decide why you want to be a vegetarian as in the reasons listed above or apart from it. You need to clarify your reason and confirm it to yourself.

And before you decide to move forward because your friend is also vegetarian, start researching information on the subject and relate it to your current circumstance and link it to your “why”.                                                                                        (tabbouleh)

Will you be able to continue after starting it? How do you intend to adapt to the new lifestyle? Ask yourself these questions and do not make a move on until you are satisfied with the answers you have.

Lastly, check with your physician to make sure that going vegetarian will not conflict with any health complications.

   2. This Or That?

Since you now know the reason you want to be a vegetarian, the next thing is to decide what category you want to be. Think about the foods you want to avoid or include. Understanding these categories will help with short-term or long-term goals in becoming a vegetarian. Take note that decisions do not have to be set in stone. This is because as you continue, you will learn more about being a vegetarian and start making new decisions. You may wish to create your own different recipes yourself.

 

Therefore there is a need to discuss the types of vegetarians:

Ovo-Lacto Vegetarians – Vegetarians who add dairy products and eggs in their eating plan.

Ovo-Vegetarians – Add only eggs to their eating plan.

Lacto-Vegetarians – Vegetarians include only dairy products in their eating plan.

Vegans – Vegetarians that eat raw or cooked vegetable foods, no animal products or by-products.

Raw vegans – Eat only raw plant based foods.

“Ovo” comes from the Latin word for egg.  “Lacto” comes from the Latin word for dairy.

The simple vegetarian diet is one that is made up of main fruits, nuts, beans, vegetables, grains, seeds, and herbs. There is also more variation of the major types of vegetarians than the ones described above because different people make various diet combinations based on their individual tastes. You can decide the combination of foods you want in a vegetarian meal.

   3.  Narrowing Your Choices:

After deciding the type of eating plan you wish to start with, the next step is to check off unacceptable food items in your current eating plan and make a list of the new food items you will like to add. Note that this new eating plan must include lots of fruits, vegetables, nuts and grains as much as possible. You do not have to remove everything at once. You can decide to remove old food items gradually as you get used to your vegetarian lifestyle. Now you can start having fun by creating your own amazing recipes from acceptable food items.

Gone are the days when vegetable meals are restricted to just a big bowl of salad and lots of fruits. Make other people around you curious by creating mouth-watering dishes. You can find recipes on online food blogs if you are unsure where to begin.

  4. Meal Plan

The next step is to make a menu based on your new choices and start prepping. Join food blogs, request for vegan recipes, and make friends with other people in the vegetarian community. Read books on vegetarian cooking, experiment with different combos. You can prep five to six recipes of your favorite vegetable meal for the week. Combine your least favorite vegetable along with your most favorite or blend them into a smoothie. You never can tell when you will fall in love with it!

Finally, never stop learning. If you want to add more to your food stock, inquire about the benefits of the vegetable you want to add. Keep yourself informed of the health benefits of fruits, vegetables, grains, and other choices of food you make.

 

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Here is a simple, delightful tropical goodness treat that you can prep ahead of time by placing spinach and chopped ingredients into a Ziploc freezer bag. Store in the freezer until you are ready to use.

Ingredients:

2 – 3 cups of spinach

1 whole banana – chopped

1/2 cup of chopped pineapple

1 cup almond milk

1/4 cup of coconut water (optional)

Combine ingredients in a blender and garnish with pineapple or coconut flakes.

(Adding less spinach will yield a lighter color. Adding more spinach will yield a darker color.)

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