If you've been considering or curious about becoming vegetarian (lacto-ovo vegetarian, semi-vegetarian, or vegan) here are some sound tips from the book Politically Incorrect Nutrition: Finding Reality in the Mire of Food Industry Propaganda by Michael Barbee, C.D.C:
The author states that it is kind of a myth that vegetarians are healthier than meat eaters. They can end up being just as "unhealthy" as anyone else if they are not careful and make poor choices. Here's a list that I wrote after gleaning some info in his book:
1.) Consume 2-3 servings of gluten-free whole grains (brown rice, millet, quinoa, etc.) or sprouted wheat bread.
2.) Beware--puffed or processed "whole" grains lack nutrients and may cause insulin spikes.
3.) Avoid soy milk and tofu as main protein sources. Soy is deficient in certain amino acids as well as vitamin A and D, and they contain certain "inhibitors" that interfere with the breakdown of its protein, plus soy contains goitrogens, which means that it doesn't let iodine absorb into the body.
4.) Make sure you get enough zinc (seafood, pumpkin seeds), Vitamin A (egg yolks, orange and green veggies, cod liver oil), Vitamin D (cod liver oil and sunlight), and Vitamin B-12 (egg yolks, fortified foods, nutritional yeast), and iodine (sea vegetables).
5.) Take a high quality flaxseed oil, or ground flaxseeds...the author says that both flax and fish oils promote health.
I just recently became vegetarian after reading Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet by Vesanto Melina, M.Sc., R.D. I was practically one already, just eating chicken nuggets and a burger every once in a while, so it was easy to make the full transition. Here's what I'm doing:
1.) I'm eating Omega-3 eggs including the yolk for Vitamin B-12, plus I take a supplement.
2.) I consume a whey protein powder supplement every day because it contains ALL essential amino acids. It is considered a "dairy" product because it comes from cows (I think it's that top layer that forms on fresh squeezed milk that they used to throw away), but it's easy to digest AND it boosts immunity!
3.) I drink Almond Breeze almond milk which is fortified with 450mg of calcium carbonate per serving.
4.) I eat fish every once in a while. Although I can't seem to get it juicy, I'm always overcooking!
5.) I consume lots of beans and legumes daily, making sure to eat them with Vitamin C-rich foods so that the iron from them absorb better, as well as some fruit and lots of veggies daily.
6.) I take a tablespoon of flaxseed oil daily. I use Udo's Choice 3-6-9 Blend.
7.) I've recently been using blackstrap molasses because it has A LOT of iron. Use it in baked beans recipe.
8.) I DON'T eat products with wheat gluten (I've developed a sensitivity and have a bad reaction--stomach issues, allergies, susceptibility to colds and flus) and I don't consume dairy products (can't digest lactose, plus milk produces extra phlegm, which I believe causes post nasal drip, colds, flus, allergies, but that's just my opinion).
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P.S. When I'm not on the 17 Day Diet, I eat lots of nuts and seeds for protein as well :)
Green Fish, thanks so much for all the information. I am still waiting to get my copy of The Accidental Vegan. God Willing this week.
I have started meatless Mondays and Thursdays. Small baby steps. If you have any good tofu recipes plz pass them on. I am heading out to shop and would love to add something new. God bless you and thanks again for sharing :0 Here is my email address just in case: hajja2003@gmail.com :0
Hi Ishabazz! I tried a tofu dish a few weeks ago. I got firm tofu (I think...), stir fried it with tamari sauce (that's just a gluten free soy sauce), added veggies like snow peas, very thinly sliced carrots (one other time I used shredded carrots that you can buy in a bag at Trader Joes), and mung bean sprouts (I grew up on these because I'm half Chinese...I had to ask the produce gal where these where because they were hard to find). Sliced cucumbers added an interesting touch. Try it if you dare!
Make sure to add the tofu in last for just 2 minutes or less, give it a good mix, and you're done. Depending on the size, just add one or two tablespoons of soy sauce OR tamari sauce. You can start the stir fry out with a bit of canola oil, add the carrots first because they take longer to get soft. Also, you can experiment with different veggies...red bell peppers, onions, broccoli, etc! I know I'm going to! Then put the finished product on a bed of brown rice. Brown rice takes longer to chew, so you end up feeling fuller faster. Good luck! Oh, let me know how the book is, I'm curious!!!
Forgot to add...yes baby steps...that's what I did too! :)
Green Fish thanks so much. I am going to write your recipe down and get a wok this weekend. I did not shopping for the month and got a few dinners. Not vegan but a good start. Working the polls all next week and thought this would be easier than to come home and cook. Also, during the day not to eat stupid stuff . •.¸ ♥ ..♥.•* Thanks •.¸ ♥ ..♥.•*
Youre welcome! Also, check out the Asian part of the grocery store and look at all the interesting sauces for stir fry...you don't have to stick with boring soy sauce. There's terriaki sauce, Korean bbq sauce, and I've tried Panda Express Orange Chicken sauce bottle, tastes great with anything including tofu.
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