| Probably one of the most perplexing thoughts a | | | | bagels, breakfast cereals, pancakes, and waffles just |
| person has when they transition to vegetarianism is | | | | to name a few. |
| keeping their diet filled with a variety of fun, diverse, | | | | The freezer sections of most big grocery stores carry |
| and nutrient-dense foods. | | | | an assortment of vegetarian convenience foods such |
| It can sometimes feel like you're cutting many options | | | | as veggie bacon, burgers, and breakfast sausages. |
| out since you're no longer consuming meat, and it may | | | | So get in the kitchen and let your creativity lead the |
| seem you're losing even more options if you've also | | | | way! You'll probably be pleasantly surprised just how |
| decided to cut dairy and eggs from your diet as well. | | | | much more variety your diet will have as a result. |
| With a little creativity, planning, and forethought, you | | | | We've all been there. We've just come in from a long |
| might be surprised how much variety you can achieve | | | | day at work and the last thing on our minds taking the |
| with your new vegetarian diet - perhaps even more | | | | time to prepare a healthy, nutritionally sound vegetarian |
| than your meat-eating days! | | | | meal. But choosing a refined or enriched carbohydrate |
| There are some simple substitutions you can | | | | over the beneficial carbohydrates that a solid, |
| experiment with and use as substitutions in your | | | | well-balanced vegetarian diet offers defeats the |
| favorite meat recipes. | | | | purpose of your decision to live a vegetarian lifestyle, |
| Tempeh, which is cultured soybeans with a chewy | | | | and that's for optimal health. Consuming refined |
| texture; tofu (freezing and then thawing gives tofu a | | | | carbohydrates presents different hazards to your |
| meaty texture; the tofu will turn slightly off white in | | | | health. |
| color); and wheat gluten or seitan (made from wheat | | | | The over-consumption of refined carbohydrates and |
| and has the texture of meat; available in health food or | | | | sugars can result in excess insulin in the bloodstream. In |
| Oriental stores) are all great items to start with. | | | | the presence of excess insulin, glucose, the blood |
| Milk and other dairy products can also be easily | | | | sugar, is converted to triglycerides and stored in the fat |
| replaced with vegetarian-friendly items. Try soy milk, | | | | cells of the body. |
| soy margarine, and soy yogurts, which can be found in | | | | According to one study, consuming refined grains may |
| health food or Oriental food stores. You can also | | | | also increase your risk of getting stomach cancer. The |
| make nut milks by blending nuts with water and | | | | research found that a high intake of refined grains |
| straining, or rice milks by blending cooked rice with | | | | could increase a patient's risk of stomach cancer. |
| water. | | | | In addition, refined sugars and carbohydrates have |
| A good way to introduce beans to the diet is to use | | | | been implicated as a contributing factor in increased |
| them instead of meat in favorite dishes, like casseroles | | | | gallbladder disease, according to a recent study. It |
| and chili. Because of their many health benefits, beans | | | | showed a direct link between the amount of sugars |
| should be eaten often. Some great examples are | | | | eaten and the incidence of gallbladder disease. |
| chickpeas, split peas, haricot, lentils (red, green or | | | | Another study looked at the role carbohydrates play in |
| brown), and kidney beans. | | | | the incidence of heart disease. The researchers noted |
| Many nuts and seeds are available both in and out of | | | | that as carbohydrate consumption increased, so did |
| the shell, whole, halved, sliced, chopped, raw, or | | | | the level of triglycerides in the blood of the participants. |
| roasted. Cashews, peanuts, walnuts, almonds are | | | | Diets low in fat and high in carbohydrates not only |
| some easy-to-find favorites. Sunflower and sesame | | | | dramatically raised triglyceride levels but significantly |
| seeds are excellent choices for spicing up salads and | | | | reduced levels of HDL, the "good" cholesterol. |
| other vegetable dishes. | | | | And lastly, refined white sugars increase the rate at |
| And don't worry that you'll have to give up your | | | | which your body excretes calcium, which is directly |
| favorite Mexican, Italian, or other favorite dishes now | | | | connected to your skeletal health. Simply put, as your |
| that you're vegetarian. Many of them can still be | | | | sugary and refined carbohydrate intake increases, |
| enjoyed and only require slight variations. Some popular | | | | your bone density decreases. |
| and easily convertible dishes include: pasta with tomato | | | | So don't be lazy! Do your body right and take the time |
| sauce, bean burritos, tacos, tostadas, pizza, baked | | | | to prepare a nutrient-dense and delicious vegetarian |
| potatoes, vegetable soups, whole grain bread and | | | | meal. Your body, and your conscience, will thank you |
| muffins, sandwiches, macaroni, stir-fry, all types of | | | | for it in the long run. |
| salad, veggie burgers with French fries, beans and rice, | | | | |