Watch your snacks

Snacks are most often the ‘weight loss killers’ because they carry a lot of calories. People tend to be careful on what they eat on their main meals and forget about snacks. Vegetarians may sometimes choose snacks that are loaded with calories such as dried fruit, nuts, whole wheat bread (in large quantities), soy cheese, olives etc. What you should do instead is to moderate the consumption of those foods and also try to replace some of those with low-calorie and low sugar foods like fruits, vegetables, low-fat soy cheese, dried beans and other low fat protein sources.

Plan your meals better

When it comes to the main meals you need to make sure that you plan them in such a way as to be nutritionally balanced. You need both carbohydrates (in reduced quantities) and protein. You do not have to completely remove carbs from your diet but only to make sure that you minimize and control their consumption. Eat your pasta with tomato sauce but in moderate quantities and where possible opt in for green fresh salads.

Watch your protein intake

A vegetarian diet does not include less protein than a normal diet. Protein is available in soy, eggs, beans, nuts and many other items that make up a vegetarian diet. People sometimes believe that the absence of meat creates a need for protein and they over eat protein foods. Over-consumption of any type of food is not good for weight loss and should be avoided. Make sure that you eat your protein but try to always keep a balance on the quantities you consume. Perfect examples of protein sources suitable for weight loss are low-fat cheese, reduced-fat peanut butter and soy products.

Drink lots and lots of water

This is the easiest trick of weight loss. You can safely drink as much water as you want without having to worry about calories. Water has 0 calories and can help you lose weight in many ways. First and foremost water will make you feel better, second it can reduce your appetite and third it is proven that water can increase your metabolism.

Cooking methods are also important

This is not only for vegetarians but it is true for nonvegetarians. The way you cook your food plays an important role on the calories you will consume with it. Generally you should avoid fried food and prefer boiled, steamed or grilled food. In addition try not to add full fat ingredients (like mayo or salad dressings) when you prepare your meals.

Growing vegetables from the seed is a great way to save money, and reducing your shopping bills while enjoying the improved favors of gardening. And no super market offer you the choice that you find in the seed catalogs. So it’s no surprise that veg seed sales are rocketing.

But are you getting the best deal?

Vegetables seeds are not generally expense, but prices vary hugely between suppliers so if you’re buying in quantity, you’ll notice the difference. And if germination is poor, then your money is wasted however cheap the packets.

Choosing the best variety

Buying the cheapest seeds may save you money in the short term, but can be a false economy if, after spending time and effort growing the plants, they succumb to pests and disease before you can harvest them. So it’s worth taking time to choose the best vegetable varieties, as they will reward you with a better yield later on.

Look for F1 hybrid veg seeds, which are produced by crossing plants with desirable characteristics. Their offspring are often more vigorous than either parent, with a more uniform habit, so a good choice for beginners. This comes at a cost, as it takes the laboratory time to produce F1 seeds, so they cost more, and there are likely to be fewer in the packet. That said, you can’t harvest seeds from your old F1 plants, as they don’t come true- you need to buy new seeds each year, making them no good for home seed savers. Most commercial growers only grow F1 vegetables; because of their reliability and for certain crops such as cabbage, carriage and sweet corn, almost all available varieties are F1.

Pests and diseases are the bane of many vegetable growers’ lives – you grow your carrots and tomatoes all year, only for them to succumb to carrot root fly or blight before the harvest. Choose resistant varieties for the best chance of the decent crop, without resorting to pesticides. In most case this resistance is not absolute- resulting plants can still be affected by their particular pests or disease, but any damage to the crop would be much reduced when compared to non-resistant varieties.

Pests and diseases are not the only problem that can be countered by careful seed selection. Bolting, where leafy vegetables rapidly flower set seed causing leaves to taste bitter, it is a common problem in lettuce and spinach. Bolting is also common in beetroot and fennel, which don’t then form a decent root system. Choose resistant varieties for growing success with these vegetables.

Thrifty seed sewing tips

If your bargain seeds don’t germinate, then they’re no bargain, so follow these tips for sewing success.

Use high quality seed compost when sowing in trays or pots. Outside, prepare the soil thoroughly before sewing, taking out any large stones and rake it to a fine tilt.

So seeds sparsely or you’ll have to thin the seedlings later, which is both wasteful and may damage the roots of your vegetables. If you find difficult to sow small seeds, then mix them with fine horticultural sand. The more sand you add the further apart the seeds will be deposited. Sand also helps you to see where you sowed them as dark seeds are hard to see this in soil.

Sow large seeds and those of expensive F1 varieties by placing a single seed at set intervals- a method known as station sewing. For small seeded lettuce or spring onions, sow a pinch of seed  at each station. Try seed trays all and seed mats- biodegradable products that are impregnated with seeds, space correctly. Lay in seed drill or on a pot of compost, cover over and water.

When buying veg seeds both the number of seeds per pack and the price can vary between suppliers, so it’s worth checking before you buy. To see which offers best value for money, of course, many of us don’t have the room to grow large amounts of veg. Few gardeners grow tomatoes in any quantity, so what  is the point buying hundreds of seeds in a pack – variety is what matters. Lettuce on the other hand, is a crop you will probably sow every few weeks and harvest all year around, so it’s worth choosing the pack with most seeds. Once opened, seeds invariably decline so share with your friends or by smaller packs but you may pay more per seed.

This is a guest post by Neil from My Garden Hammock. A site dedicated to making the most of your outdoor space and taking the time to enjoy it to the fullest. The site also provides a wealth of information on garden hammocks as well as indoor hammocks.

1. Make the conscious decision that this is what you truly want. Vegetarianism is not for everyone, since most people genuinely love meat. Do not begin the process just for the sake of it or to prove a point. Some reasons for choosing the vegetarian diet is to improve or restore health, curb allergic reactions and lose weight. Know your reasons for this endeavor and stick with it diligently even in the face of temptation.

2. Obtain vegetarian recipes from friends or online or buy a good vegetarian cookbook. Look through the recipes and select the ones that look most delicious and test them out. Remember that going vegetarian does not mean that you must eat all raw food, even though this is an option within vegetarianism. Simple foods like mashed potatoes, grilled fruits and salads are all part of the vegetarian diet, so start with the easy appealing recipes first.

3. Choose one day of the week to eat purely vegetarian meals, until you gradually integrate the diet throughout the week and eliminate meat entirely. This makes the switch to vegetarian very easy, such that before you know it, every day of the week will be a healthy vegetarian day.

On the other hand, if cooking is not possible, order vegetarian meals from restaurants until cooking becomes routine. There are several restaurants that offer vegetarian dishes only and all eating places have vegetarian options on their menus. This can even be a great way to visit new restaurants and find a favorite for your new vegetarian lifestyle.

Another easy way to achieve this goal is to find meat substitutes that look and are cooked the same way as meat. Soya chunks, for example, are excellent meat replacements and they are just as appetizing and filling. Bocca is also great for chili as a replacement for ground beef, so tofu is not the only option here. Try as many available meat substitutes as you experiment with new vegetarian recipes.

Once meat is removed from your diet, consider eliminating other animal products such as eggs and dairy products. This step is totally up to the individual depending on their experience thus far in their vegetarian lifestyle. Meat is the easiest to substitute, while dairy and eggs can be removed for health purposes. Soy milk and rice milk are ideal substitutes in such a case. Learn new ways to make soy milk taste better by incorporating it into meals. Once you grow accustom to its taste, may be you can consume it on its own.

Join a forum to learn about others’ experiences and ideas about leading a vegetarian lifestyle. Support from these groups always makes the transition easier and presents endless opportunities for creativity in vegetarian recipes.

This is a guest post written by Haliyma Barrow.  Haliyma holds a Master of Public Administration from New York University. Haliyma loves to contribute articles about vegetarian diet and other nutrition guide.

1. Nearly 30% suffer from lactose intolerance.

That phlegmy cough you get to enjoy after a big bowl of cereal or ice cream comes from the lactose, whey, and lactose in dairy. Most of us have some sort of adverse reaction to dairy products. What happens is the body recognizes those particular proteins and lactose as foreign substances and can’t process it because intolerant or allergic people don’t have the right enzyme.

But your body’s rejection to it doesn’t stop at a little annoying mucous, or even more serious stomach cramps and flatulence. The long-term effect of dairy ingestion for a body that’s not designed to eat it is very serious–the cilia in the intestines are gradually worn down impairing all digestive processes. Dairy makes most of us feel like the Stay-Puffed Marshmallow Man.

2. Gluten intolerance affects around 15% of the population.

Similar to a dairy allergy, gluten is often the culprit of a variety of physical ailments–chronic headaches, eczema, lethargy, and digestive issues. The problem? Gluten is in practically everything! It includes wheat, rye, barley, and some oats. Gluten is the “glue” that holds together breads, pastas, and other processed foods like ketchup and ice cream.

Since wheat first made its appearance in human food, with just 2 sets of chromosomes, the highly processed variety we now consume contains 6, 8, 12 or more sets making it much more difficult to break down. In those of us that absolutely can’t digest it develop an auto-immune disease called Celiac. We are consuming huge amounts of stuff our bodies were never designed to eat.

3. Meat is expensive.

Vegetables range around 65-72¢/lb. where as the cheapest of poultry cuts starts around $1/lb. Costs of red meat are astronomical in comparison! By eliminating all dairy and meat purchases, the average grocery bill drops by about 40%. Obviously, shoppers would need to increase the amount of vegetables and whole grains, but the total cost rarely exceeds 75% of the original shopping total.

4. The original human beings were vegetarians.

Three major world religions–Chritianity, Islam, and Judaism–believe in the Book of Genesis, which states very clearly that humans did not eat meat (or not much of it) until after the Great Flood. Only then were the remaining people given clearance to be carnivorous, indicating that the original design for mankind was a primarily plant diet.

5. Limit weight gain.

According to the Journal of Obesity, over 30,000 participants were measured to determine the link between eating habits, lifestyle, and obesity. Meat eaters had an average 2% increase in Body Mass Index (body fat) as compared to vegan eaters. Other factors such as exercise, smoking, and education level only accounted for 5% of the difference. As a nation of 30% obese citizens, weight is a huge factor for all areas of health.

6. Reduce coronary artery disease, cancer, hypertension, and type II diabetes.

Substantial information reaffirms that a diet rich in nutrient food that comes directly from the Earth aids in prevents or eliminating many disgusting diseases. he World Cancer Research Fund produced compelling evidence that a diet rich in “predominantly plant-based diets rich in vegetables, fruits, nuts, and beans” lowers the risk of cancer.

7. Get more energy.

Most vegans report feeling incredibly energetic and alert during the day. Eliminating dairy and gluten from an already meatless diet may seem like doom and gloom, but you’ll soon notice how well your body responds in just one week of elimination.

Ashley writes about a variety of topics on the Eco Frugal Life section of Coupon Sherpa, including ways to save money (like not eating meat!) and live healthy (like not eating meat!). Catch more of her writings over at CouponSherpa.com.

Here are just a few common misconceptions about veganism:

1. Vegans only eat tofu, soy, and products that resemble meat.

While many vegans do enjoy soy and wheat meats (such as seitan or tempeh), there are also many who can’t stand them and don’t eat them. It’s possible to get protein from other sources— certain vegetables, nuts, and legumes, for example—which can make up for the protein lost by not taking in either meat or dairy. Furthermore, some vegans also have gluten allergies, making it very difficult to consume products like these on a regular basis.

2. In most situations, there are few menu options for vegans.

While certain restaurants don’t offer any vegan options (and if they do, they’re thrown together at the last minute and consist of several poorly-cooked vegetables with perhaps something unappealing on top), many places have come to develop functional vegan meals. Even living in small towns with limited food selections doesn’t make being vegan impossible; with plentiful vegetable supplies and a handful of cookbooks, it’s very possible to make a variety of completely solid vegan meals, even ones that your non-veg friends will enjoy.

3. Vegans are perennially malnourished, vitamin-deficient, and always cranky about it. To stay healthy as a vegan, you will likely need to take supplements to get certain vitamins and minerals that simply can’t be found in plants, such as Vitamin B12 and Omega-3 fatty acids. There are also the issues of getting adequate vitamin D, calcium, iodine, iron, and maintaining protein intake as a vegan, which can be addressed by carefully watching your vitamin intake from the foods you eat and making up for what you’re missing through multivitamins.

4. Veganism is costly, difficult, and not worth the time or investment.

Veganism doesn’t need to be expensive; choosing to eat exclusively and local organic and vegan restaurants will likely bring up your costs considerably, however, as will purchasing a ton of freezer-ready vegan meals instead of choosing to cook for yourself. Like almost all food-related expenditures, you save money by making careful, informed decisions about what you purchase and whom you choose to support. If you focus on getting quality local vegetables and vegan supplements from around your area, you ensure that those products will continue to exist well into the future, benefiting both you as consumer and the producer.

5. Vegans have to eat Tofurky in November. Tofurky tastes like a wet sock. No one likes eating wet socks. Vegans don’t have to eat Tofurky. Most vegans don’t even really like Tofurky. Vegans I know have advocated two solutions for making Thanksgiving and Christmas less uncomfortable. One is loading up on animal-free side dishes, which are all very doable. Another is the more ambitious (and more delicious) UnTurkey if you’re looking to go the faux meat route.

Gerald Arnolds is a guest blogger for An Apple a Day and a writer on earning your nursing degree online for the Guide to Health Education.

Actually it’s important not only what you eat, but when exactly you eat as well. Vegetables, for example, are better absorbed after 1 p.m. Sweets in their turn (including chocolate, raisins, cakes, honey, etc.) are better to eat in the morning and during the first half of the day.

In case you eat sweets before 2 p.m. you get maximum use out of it. Because at this time they are better and in a proper way absorbed by our body, and what’s more important it make you feel no wish for eating something sweet after lunch and eat less sweets in general. It really works.

Of course a light dessert for dinner will not hurt you if you don’t have digestion problems.

Image by toxel.com

For example, vindaloo – it’s complex fried mix widespread in central and South-West districts of India. Commonly it contains mustard seeds, cumin, ginger, black pepper, shambala seeds, cloves, coriander seeds, red pepper, and tamarind. Vindaloo is mainly used for cooking sauces and served with rice.

Garam masala (meaning literally ‘warm spices’) is a mix of fried and mashed spices widespread in Nothern districs of India. It may contain almost all possible Indian spices, but commonly there are following main ingredients: cumin, coriander seeds, black pepper, bay leaf (these are the basic of the taste), and in smaller amount there are cinnamon, cloves, nutmeg, and cardamon.

Today we have a great opportunity to enjoy fruits from all over the world thank to very fast transportation from country to country, from continent to continent.

Fruit combination is a great way to arrange a dessert for a casual or holiday meal. And frankly speaking it does not really matter what fruit your combination will consist of. Thus, if you place in the middle of the table a bowl with apples only it will already be beautiful. Add some strawberries, an orange, and grapes, and you will get a masterpiece.

Remember what we said about experiments in vegetarian meals? Turn on you imagination and enjoy!

Beginners and experienced vegetarians use recipe books because we are usually so busy to find time for creating our own vegetarian recipes. And it’s absolutely normal thing. why not use something that already exists?

But there are situations when one or some ingredients of the meal you wanted to cook are missing at your kitchen. So, what would you do in this situation? Right, replace them with those that are at hand, or even exclude it/them from the list of ingredients. Nothing wrong will happen (at least in most cases). Of course it does not refer to baking recipes – they are commonly strict to follow.

Image by awakeningcharlotte.com

I know a very simple recipe:

• 1 tbsp grated ginger root
• 2 cups boiled water
• 1-2 tsp honey (optional, but recommended)
• fresh lemon juice to taste

There is no need to explain how to cook it. Just remember that before you drink let it stay for at least 10 minutes.

This a bit spicy tea is really great when you feel that you’ve just caught a cold, and it can prevent you from feeling worse.