Are vegetarians thinner?

 

It’s well-documented that vegetarians are healthier
than the general population. People who do not eat meat, fowl, or fish have a
lower risk of heart disease, lower cholesterol, less incidence of type 2
diabetes, lower rate of hypertension, and lower overall cancer rates.

Now research shows vegetarians are skinnier, too.

Weight loss benefits of vegetarianism

According to the article “Vegetarian Diets and Weight
Status” published in the Nutrition Journal by Susan E. Berkow, PhD, certified
nutrition specialist, and Neal
Barnard, MD, vegetarians weigh “significantly” less than non-vegetarians.
After surveying 40 studies on the relationship between a vegetarian diet and
body mass, the authors determined that female vegetarians weigh between 6% and
17% less then their non-vegetarian counterparts and male vegetarians weigh
between 8% and 17% less. People who follow a vegan diet (not eating any animal
products including milk and eggs) are the slimmest of all.

Dr.

• Because of the way the body metabolizes different types of food into energy,
  a plant-based diet can actually boost calorie burning by up to 16% for three
  hours after eating a meal.
• Vegetarians tend to consume less fat, especially saturated fat, which
  mainly comes from animal products.
• Vegetarians consume more fiber, which is found in fruits, vegetables, whole
  grains, and legumes, but not in animal products.

Dr. Barnard calls fiber the “Clark Kent” of nutrition -- boring on the
outside but possessing extraordinary powers. Fiber holds water and fills a
person up with zero added calories. He contends that the average person will
lose weight on a low-fat, plant-based diet with “no exercise, portion control,
or calorie counting.”

Dr. Berkow, who is also an adjunct professor of nutrition at George Mason
University, suspects that vegetarians may lead more health-conscious lifestyles
in general, which could contribute to their relative leanness.

Fat traps

Dr. Berkow points out that replacing meat with a pile of white pasta or bread
is not a healthy way to go. She recommends a balanced (and slimming) vegetarian
diet consisting mainly of fruits, vegetables, legumes, whole grains, and the
judicious use of nuts and beneficial fats such as olive oil and canola oil. Eat
eggs in moderation and choose low-fat milk products.

Beware of the many highly processed products on the market that are touted as
vegetarian and vegan. They can be loaded with sugar, corn syrup, salt, and
trans-fats. It’s always prudent to read the back of food labels no matter how
“natural” or “healthy” a product proclaims itself to be.

Getting started on a vegetarian diet

If you are eating a variety of whole foods, getting enough protein shouldn’t be a problem. However, you should consider a B-12
supplement since the vitamin is only found in animal products.

You can test the waters of a vegetarian diet by  taking the plunge by giving up animal
products completely for three weeks and seeing if you like the results. So, what
have you got to lose other than a few pounds?

Vegan/Vegetarian on a Budget

Vegan on a Budget

Intro – Meal Suggestions – Tips – Recipes

Adopting a vegetarian diet doesn’t have to be as daunting or expensive as one may have been lead to believe.  One look at the options labeled “vegan” at the grocery store can be intimidating to our budgets: most of the “faux-meat” and “faux-dairy” products available to us are significantly more expensive than their animal-based counterparts.  Much of this can, of course, be attributed to government subsidies of the meat and dairy industry; unfortunately it seems like it often costs more to eat foods that are better for us and cause the least amount of harm to others.
So, what can be done under the current conditions to eat a healthful, vegan diet without spending beyond our means?  A vegan diet does not have to be characterized by “replacement” foods.  Fruits, vegetables, grains, nuts, and legumes all stand well on their own, without being named, shaped, or seasoned to resemble animal body parts.  In fact, most of these products are not only cheaper than the faux-animal foods marketed to vegans, but also less expensive than animal-derived ingredients.
Below are a few inexpensive meal ideas, tips for eating vegan on a limited budget, and accompanying recipes.  It can be helpful to keep a list in the kitchens of potential dishes, which can help inspire mealtimes or serve as reminders of old favorites.  You can also sign up for the Vegan Buddies program, which will connect you with other vegans in your community –- you might find a new friend with whom to share recipes, prepare meals, or explore the options at your local grocery store or food co-op.

Meal Suggestions

Breakfast:
Fresh fruit
Oatmeal
>> Possible additions: banana, chopped nuts, raisins, pureed pumpkin, cinnamon, fresh berries
Smoothies
>> Try some of these combinations: berries/bananas; mango/pineapple/coconut milk; strawberries/orange juice
Bagel or toast
>> Top with peanut butter, jelly, or sugar and cinnamon
Hash browns
Pancakes

Lunch and Dinner:
Burritos
>> Fill with cooked or refried black or pinto beans, rice, and sautéed vegetables (onion, pepper, tomato, sweet potato)
>> You can also use quinoa or couscous, chickpeas, broccoli, zuchinni, carrot, baked tofu – whatever is available!
Soup
>> Butternut squash, celery, onion
>> Tomato, carrot, onion, red bean
>> Onion, garlic, white bean, barley, kale
Pasta and red sauce with vegetables
Chili and rice
Lentil Burgers
Sloppy J’s
Stuffed Peppers
Baked tofu and potatoes/yams
Stir-fried vegetables over rice with soy sauce, barbecue sauce, or hot sauce
Steamed greens with chickpeas and seasoned salt

Snacks:
Chips and salsa
Pita and hummus, or veggies with hummus
Bowl of cereal
Raisins
Popcorn
Sunflower or pumpkin seeds
Peanuts or tree nuts
Pretzels
Rice cakes
Fruit

Here are ten tips for those of us who are vegan on a limited budget:

1. Cook if you have the facilities and the time. If you have the means, cooking can save you a lot of money over eating out. If you do not have a kitchen, you may be able to prepare meals with a hot plate or microwave.
2. Ready-made convenience foods cost more than cooking from scratch, but may be cheaper than eating out and do not require a lot of time or equipment to prepare.
3. Limit the use of mock meats and other substitute foods. Vegan versions of non-vegan foods tend to be pricey.
4. Shop in African, Asian, Latin American, Middle Eastern and Mediterranean markets if there are any in your area. These groceries tend to have produce that is significantly less expensive than other markets. They may also have cheap bulk foods, especially beans, grains, legumes and spices.
5. Shop at the farmer’s market if your area has one. Fresh produce can be cheaper here than at the grocery store.
6. Buy in bulk. Spices are much cheaper in bulk and you can find great deals on beans, grains and legumes as well.
7. Beans, grain, and vegetable. When our food budget got out of control, we started making meals according to this formula: a bean dish, a grain dish and a vegetable dish. Each of the components of this balanced, nutritious meal is inexpensive.
8. Buy canned or frozen. If fresh produce and bulk goods are unavailable or too expensive, consider purchasing vegetables and beans in canned or frozen form. You’ll save money over eating out and you won’t have to worry about food going to waste.
9. Make a lot, eat leftovers. Making large batches means you won’t have to spend as much time cooking. If you make more than enough food for dinner, you can pack leftovers for lunch the next day. If you make a very large amount, you can freeze it and heat it up as needed.
10. Make some prepared foods yourself and save money. Some foods like hummus and pasta sauce are quick, easy and economical to make yourself.

Recipes

Smoothie
1 cup frozen mango
1 cup frozen pineapple
1 can coconut milk
agave nectar or sugar to taste (optional)
Place all ingredients in a blender or food processor. Blend until smooth. Enjoy!

Hummus
1-2 cloves of garlic
1 tbsp olive oil
1 15oz can of chickpeas (drained)
2 tbsp lemon juice
¼  cup tahini
1 tsp dried parsley or 1 tbsp fresh parsley
salt to taste
Place garlic and oil in a blender or food processor and processed until garlic is minced. Add tahini, lemon juice, and chick peas and process until smooth. While food processor is running, add parsley and then salt to taste.
Hummus will keep in tightly covered container in refrigerator for 3-4 days.

Pasta sauce
½ onion, chopped
½ carrot, chopped
½ stalk celery, chopped
2 cloves garlic, chopped
1 can crushed tomatoes
1 T oregano
1 T basil
1 T thyme
salt and pepper to taste
Add oil and a little salt to a pot on medium heat. When oil is hot, add onion, stirring occasionally. When onion turns translucent, add garlic, carrot and celery, stirring occasionally. When the carrots start to turn soft, tomatoes, herbs, salt and pepper. Simmer 5-10 minutes.

Refried beans
½ onion, chopped
1-2 cloves garlic
chili powder to taste
1 can refried beans
Add oil and a little salt to a pot on medium heat. When oil is hot, add onion and garlic, stirring occasionally. When onion turns translucent, add chili powder. Toast powder for about 30 seconds, then add beans and salt to taste. Heat, covered, stirring occasionally to prevent burning. When beans are heated through, turn off the heat.

Mexical rice
½ onion, chopped
½ carrot, chopped
½ stalk celery, chopped
1 c white rice
1 2/3 c water
½ t salt
5 T salsa
Add oil and a little salt to a pot on medium heat. When oil is hot, add onion, stirring occasionally. When onion turns translucent, add carrot and celery, stirring occasionally. When the carrots start to turn soft, add rice, water, ½ t salt and salsa. Cover. When water starts to boil, turn heat to low. After 20 minutes, turn heat off and let stand, covered, 5 minutes. Uncover and stir.

Roasted summer squash
4 c summer squash, chopped
2 T thyme
salt to taste
Preheat oven to 425F. Put squash in an oven safe dish. Drizzle oil over squash and mix thoroughly. Be careful not to drench the squash with oil. Add thyme and salt to taste, mixing thoroughly. Put it in the oven. After 25 minutes, stir the squash around and put it back in the oven for 15 more minutes.

Split pea soup
½ onion, chopped
½ carrot, chopped
½ stalk celery, chopped
1 c dried split peas
2 small potatoes, shredded or finely cubed
5 c water
cumin to taste
salt to taste
Add oil and a little salt to a pot on medium heat. When oil is hot, add onion, stirring occasionally. When onion turns translucent, add carrot and celery, stirring occasionally. When the carrots start to turn soft, add the split peas, potatoes and water. Cover. When water starts to boil, turn heat to low. As soup cooks, add water as needed to maintain a consistency you like. When peas dissolve into the soup, add cumin (start with 3 t) and salt (start with ¾ t) to taste.

Lima bean soup
½ onion, chopped
1 c dried lima beans
5 c water
salt to taste
Add oil and a little salt to a pot on medium heat. When oil is hot, add onion, stirring occasionally. When onion turns translucent, add lima beans and water. Cover. When water starts to boil, turn heat to low. Cook for about 2 to 3 hours until the lima beans get soft. As soup cooks, add water as needed to maintain a consistency you like. At the end, add salt to taste (start with ½ t), cook 10 more minutes, then take off heat.

Veggie Pockets
2 pieces pita bread
1 carrot, grated
2 leaves romaine lettuce, torn
8 cherry tomatoes, halved
8 oz canned black beans
4 T hummus
sunflower seeds
green or black olives (optional)
Spread the hummus on tortilla or inside pita pockets, then fill with veggies, beans, and seeds.

Lentil Mash
1 cup dried green lentils
2 T. olive or vegetable oil
¼ c shredded or finely chopped carrots
¼ c shredded or finely chopped celery
½ large onion, chopped
2 cloves garlic, minced
1 T paprika
2 t turmeric
½ t chili powder
salt and black pepper to taste
Rinse lentils then place in large pot with 2 cups water. Allow water to boil then reduce heat and simmer covered for approximately 30-40 minutes, or until lentils are soft. Drain lentils and set aside in a bowl. Then, add oil to the pot on medium heat. When oil is hot, add onion and garlic, stirring occasionally. When onion turns translucent, add carrot and celery, stirring occasionally. At this time, toss paprika, turmeric and chili powder with the veggies, stirring to coat for a couple of minutes. Now add the lentils and mix thoroughly. Turn off heat then mash lentil mixture for a minute or two. Add salt and pepper to taste. Allow mixture to cool to room temperature.
At this point you may choose one of these variations:
Lentil Burgers
Sloppy Js
Stuffed Peppers
OR, you may freeze the lentil mash and use it at another time!

Lentil Burgers
lentil mash
1 cup panko bread crumbs or wheat germ
Cajun spice mix (or other spices you enjoy)
oil for brushing or frying
If you are baking your burgers, preheat oven to 425°.
In a wide bowl, mix the breading with the spices. Then, with your hands or a spoon, scoop out some lentil mash and shape into a patty. Dredge patty through the breading mixture and place on a plate. Repeat until you have made as many patties as you need for your meal. Refrigerate or freeze remaining lentil mash. Put any remaining bread mixture in tightly closed container and store in refrigerator.
Place breaded patties on oiled baking sheet and brush tops with oil. Bake for ~25 minutes, then remove from oven, flip over, brush with oil, then return baking sheet to oven for another 20 minutes. Patties are done when golden brown and crisp on both sides.
If you’d like to fry patties instead, once patties are breaded, fry one or two at a time, depending on the size of your pan, in about 1/8 inch oil. Flip after a minute or so. Continue frying until both sides are crisp and golden.

Sloppy Js
lentil mash
1 28 oz can of crushed tomatoes
2 t oregano
2 t thyme
Salt and pepper to taste
Mix tomato sauce into lentil mash over medium heat in large pot. Once heated, add spices. Spoon onto slices of bread or buns for sandwiches.

Stuffed Peppers
lentil mash
1 28 oz can of crushed tomatoes
4 bell peppers, any color
1 c cooked rice
2 t oregano
2 t thyme
2 t basil
Salt and pepper to taste
Preheat oven to 350°F.
Mix tomato sauce into lentil mash over medium heat in large pot. Once heated, add spices. Add cooked rice, mixing thoroughly into tomato-lentil mixture.
Cut tops off of peppers and set aside. Remove seeds and membranes. Fill peppers with tomato-lentil mixture then place tops on peppers. Place stuffed peppers in glass baking dish or on a baking sheet. Brush with oil and place in oven for 1 hour.

Kale and Chickpea Sautee
- 1/4c. vegetable broth
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 1 1/2c. cooked chickpeas
- 1/2 head of green kale, cleaned and chopped
- Black pepper
Optional: chopped carrots, fresh snap peas, other vegetables and beans of your choice
Heat the vegetable broth in a large skillet (with a lid) over medium-high heat until just coming to a boil.  Add the onions and garlic and allow to cook until onions are translucent and fragrant.
Add the chickpeas to the skillet and allow to cook until heated through.  If you’re using other beans or vegetables, add them now, too.  Finally, add the kale and cover the pan to allow it to steam in the remaining broth.  (If your pan is like mine and doesn’t have a lid, you can just cover the whole thing with an upside-down heat-safe bowl.)  Season to taste with black pepper and serve with brown rice or wrapped in a tortilla.

Baked Tofu
- 1 block of firm or extra-firm tofu
- 1 tbsp. olive oil, to coat
- 2 tbsp. soy sauce or Bragg’s
- Any or all of the following seasonings:
1 tbsp. thyme
1 tbsp. onion powder
1 tbsp. garlic powder
1 tbsp. nutritional yeast
1/2tsp. sage
1/4tsp. salt
1/4tsp. black pepper
Preheat oven to 375°F.
Press the tofu to remove the excess liquid.  Cut into cubes or triangles of about 1/4″ thickness.
Coat a shallow baking dish or baking sheet with the olive oil and arrange the tofu in one layer on the sheet.  Distribute the soy sauce evenly over all pieces of tofu.
In a small bowl, combine all the spices.  Sprinkle over the tofu.
Bake for approximately 25 minutes or until beginning to turn golden brown and crispy, turning once.
Though the tofu definitely stands on its own, you may also want to add the following to your pan of baked tofu before cooking:
- Cubed sweet potatoes and black beans
- Diced onions, bell peppers, and barbecue sauce
- Cubed white potatoes and mixed root vegetables (carrots, turnips, onions, beets)

Pumpkin Lasagna Roll-Ups
- 1 package lasagna noodles (at least 12 whole noodles), cooked
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 1 tbsp. oil OR 1/8c. vegetable broth
- 1 22oz can pureed pumpkin
- Splash of red wine
- 1 package firm tofu, pressed
- 2 tsp. lemon juice
- 1 tsp. oil
- 1 tsp. garlic powder
- 1/2 tsp. salt
- Pasta sauce (see recipe above or provide your own)
Preheat oven to 350F.
In a medium skillet over medium-high heat, sautee the onion and garlic in the oil (or broth) until translucent and fragrant.  Add the pureed pumpkin and the red wine and allow to cook until heated through.
Meanwhile, combine tofu, lemon juice, oil, garlic powder, and salt in a blender (or mix by hand with a whisk).  Blend until all ingredients are combined and tofu is crumbled.
Lay out a lasagna noodle and spread a few spoonfuls of sauce along the entire length.  Next, spread a few spoonfuls of pumpkin mixture.  Finally, top with some of the crumbly tofu.  Roll the lasagna from one end to the other and place in a greased baking dish.  Repeat for all noodles until ingredients have run out.
Bake for 10-15 minutes or until heated through.

Vegan Pumpkin Cookies
1 cup canned pumpkin
1 cup light brown sugar
1/3 cup unsweetened applesauce
3 cups oatmeal
1 1/2 cups flour
1 tsp baking soda
1 1/2 tsp pumpkin spice (if you don’t have pumpkin spice, combine 1/2 tsp nutmeg,1/2 tsp cinnamon, and 1/2 tsp ground cloves)
1/4 cup raisins (optional)
Pre-heat oven to 350 degrees.
Mix together the pumpkin, sugar and applesauce.
In a separate bowl, combine the remaining ingredients, then add to the pumpkin, mixing well.
Drop by spoonfuls onto a baking sheet. Bake for 13-15 minutes or until done.

I really Hope this help you get started and help other's save money

-♥Essie

Starting the Vegan Journey

Living “Vegan” can prove to be challenging- especially in your first few months. You might struggle with cravings and social gatherings ,and occasionally it can take all of the energy in you just to push through another cruelty-free meal.

 Sometimes it’s more efficient if you start out by easing into it. Many vegetarians go vegan after realizing that stopping thier diet of meat doesn’t stop the cycle of cruelty. Here are some helpful tips to help you ease into your journey:

Don’t let yourself fall to the temptation of eating out- unless they have vegan options! It’s much easier to go grab a burger than it is to invite your friends over for an animal-free meal, but being around temptation doesn’t always help.

Never go to the grocery store hungry! That is the best tip my mother ever gave me. Going hungry only hinders your ability to make good choices!

Research your clothing companies before you buy from them. A lot of chain stores promote the use of fur, leather, and feathers in their clothing. Companies also produce their clothing by means of sweatshops- beware!

When you have cravings, brush your teeth or eat a pickle. This can prove to be worthwhile.
Don’t overindulge in soy products. Too much of anything can be bad for you. Dabble with hemp products and almond products. They have similar tastes and consistencies but variation is good for the body

Intro

Soooo I've been thinking about doing something different for this new year part of my journey to a Spiritual, Fit, Healthy & Happy Lifestyle Journey.... What I came up w/is to become a True Vegan I will be document this journey on my new youtube(myveganjourney) -Feel FREE to join me- I will miss my bacon, sausage and egg breakfast ooh and let not even get started on my McDonald h...abbits...(R.I.P. to all of that) :(

I will begin my preparation today- Last night for diner I tried Potato, green been mixture & Rice w/mixveggie & for breakfast this morning I had 1 apple for lunch I have 1 apple & 1 banana (interesting feeling-I have a crazy headache now)

I will propably have some Mc D to say my final good bye.....

Hello I'm Esther and I want to be a vegan.... which is why I've created this  blog to ducument my progress to becoming a vegeterian. This is new to me.. I've never done anything like this before

->Everything will be budget friendly
->I will take it one step at a time
->I cant's quit something I've been doing as a child cold turkey
->I will eliminate food and replace it with something more Vegan Friendly
-> I will start/continue to work out on a consistant basis...
->I will keep this blog up to date w/ my ups and down

I will be documenting my journey here on this blog.♥