The Well-Fed Vegetarian For health and Diet

When my daughter and I became vegetarians, I didn’t envision it would last very long. How, I wondered, would I replace our daily habit of eating chicken or turkey?

Surprisingly, three years later, we’re still vegetarians. Not that it was easy. Doing it right was a challenge in the beginning because we had so many questions. Would we get the right vitamins and minerals? Would our diet fall short nutritionally? Did we really need to eat meat to be healthy?
If you’re considering going meatless, here’s how to make sure your vegetarian diet is nutritionally sound:

PROTEIN, IRON, AND ZINC
“If vegetarians just cut out meat from their diet without putting back plant proteins, they’re destined to be deficient in protein, iron, and zinc,” says Dawn Jackson Blatner, RD, LDN, author of The Flexitarian Diet and an American Dietetic Association (ADA) spokeswoman. That’s probably what accounts for the misconception that vegetarians must be anemic.
Plant-based proteins include beans, lentils, and legumes, and if you don’t get enough of them, you may experience fatigue, lethargy, and more than your share of colds and flu.
“For every ounce of meat you would have eaten, eat 1⁄4 cup of beans or lentils,” says Blatner. As the adage goes, eat beans at every meal.

CALCIUM AND VITAMIN D
Most people get their calcium and vitamin D from fortified cow’s milk and dairy products. Lacto-ovo vegetarians, who eat dairy and eggs, and lacto vegetarians, who eat dairy but no eggs, can similarly count on dairy to get enough calcium and vitamin D. But vegans, who do not eat dairy or eggs, can turn to fortified soy, almond, or rice milk—about two to three cups daily depending on their overall calorie needs—to fulfill these requirements. Check labels on these milks to make sure they are fortified.
“You can get some calcium and D, which ensures bone health and regulates metabolism among other functions, from cheese [if you’re not vegan], but cheese is higher in calories and saturated fats, so limit it to 1 or 2 ounces daily,” says Andrea Giancoli, MPH, RD, an ADA spokesperson based in Los Angeles.

OMEGA-3s
Pesco-vegetarians, or pescatarians, eat fish, but if you don’t include fish in your diet, consider other sources of omega-3 fats to fill that nutrient gap. Omega-3s lower cholesterol and keep your arteries from clogging.
You can nab these benefits from chia seeds, ground flaxseeds, walnuts, and walnut and flaxseed oils. Plant-based omega-3s are slightly different than animal-based varieties and may contain slightly less EPA and DHA compounds (the essential nutrients that provide health benefits) but, Blatner says, they are still highly advantageous to your health.

VITAMIN B12
Vitamin B12 deficiency is really a concern only for vegans. If you don’t consume any animal-based products, you can get B12 from nutritional yeast. (Think of it as the vegan equivalent of Parmesan cheese.) If you’re vegan and don’t eat nutritional yeast, take a B12 supplement, Blatner advises.
Nonvegan vegetarians can get enough B12 from milk, eggs, yogurt, and cheese if they’re eating these items daily.

FAUX MEAT FIXATION
One mistake some vegetarians make is basing their veggie diets on faux meats, replacing all meat with
processed mock meat such as fake corn dogs, faux chicken nuggets, and packaged veggie burgers. “Their grocery carts are not filled with beans and lentils, fresh fruit, and vegetables but with all these boxed, processed faux meats,” says Blatner. These products are fine occasionally and can be time-savers, but if you’re eating processed faux meat for breakfast, lunch, and dinner, you may be loading up on sodium and sugars and forgoing taste as well as the health benefits of fruit, veggies, and legumes. Swap at least one meal of packaged meat substitutes each day for beans, legumes, or lentils.

MINUS THE MEAT
Yet another group of vegetarians may just subtract the meat from their plates. If a typical meal contains
chicken breast, sweet potatoes, and broccoli, they’ll just skip the chicken breast and eat the rest. Problem is, they’ll fall short in many nutrients. Plus, sweet potatoes and broccoli don’t make a nutritionally complete meal; they contain no protein, iron, or zinc. Instead of simply skipping the meat, replace it with beans, lentils, or legumes or, occasionally, a faux meat; don’t just omit the meat from your plate.With a little knowledge and preparation, you can enjoy a healthy vegetablebased diet that is as nutritionally sound and fulfilling as any meat-based diet...

Lastly...Make sure your meatless diet doesn’t come up short nutritionally

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Plyometrics

Plyometrics
Want to add some oomph to your sports performance? Try mixing plyometrics into your workout routine.

Ever wonder how elite athletes become so strong and powerful? Sport-specific training incorporating a technique called plyometrics often gives them that competitive edge.
Plyometrics are exercises that cause the muscles to rapidly reach maximum force. In scientific terms, the muscles are eccentrically contracted and then immediately concentrically contracted to improve neuromuscular function. In plain language, a plyometric exercise involves lengthening or loading the muscles before contracting or shortening them for a fast, powerful, explosive movement. The goal is to allow an athlete to perform better—pitch harder and farther, hit harder and faster, run faster, or jump higher, depending on the sport.

Runners may use plyometric exercises—for example, a standing long jump followed by a short sprint and high-knee skipping with jumps—to improve running performance. Powerful vertical squat jumps and fast zig-zag hopping can benefit basketball, football, hockey, and tennis players by improving speed and maneuverability.
But plyometrics also benefit the upper body by including exercises such as push-ups with a clap in between each one (think Rocky Balboa), throwing and catching a medicine ball, and swinging a free weight. Exercises such as these enhance performance for racket games, golf, baseball, and other sports requiring arm and back strength and power.

But plyometrics aren’t just for athletes; they’re also popping up in workouts for the average exerciser. The increasingly popular kettlebell workout, for example, is based on plyometric principles, and boot camp training and health club classes also include plyometric exercises. Even traditional fitness classes such as step and dance aerobics integrate plyometrics—when the instructor urges you to do those power moves that involve jumping, that’s plyometrics.

Are these exercises appropriate for beginners? A full plyometrics workout is likely to be too intense, but adding some basic plyometric-based movements to moderate workouts can increase fitness level and give beginners a sense of accomplishment without the pain and potential for injury. Always remember to thoroughly warm up before performing plyometrics. Then try these simple plyometric exercises to boost the intensity of a walking workout:

- Jump onto the curb while walking in your neighborhood. Start with five or 10 jumps and increase to 15 or 20.

- Hop sideways and back and forth 10 to 20 times. Try hopping from one foot to the other and also with both feet together.

- Add 10 seconds of very fast walking or running with powerful steps and arm swings. Try repeating this every 3 minutes during a 30-minute walk.

- Do plyometric push-ups against a wall. Push your body away from the wall enough so your arms extend and your hands come off the wall about 6 inches. Use your upper body muscles to control your movement as you bring your chest back to the wall....

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