So I am considering changing to a vegetarian diet

[Marrah_G]

Not because I don't adore meat, or for the animal rights aspect (I already try to stay with grassfed beef and local organically raised pork and poultry- twice the cost, so we cut the portions in half) but rather to try and improve my health and weight. I don't have HBP, high chol or type 2 diabetes, but I am obese so these things definitely could be in the cards for me.

I have access to a good farmers market and I am looking for a good website and cook books to get a newbie started.

I do still intend to eat some fish, but only what I catch myself.

Thank you in advance

[samsingh]

1. i'm a vegetarian

it was great to stop eating meat from a weight and health perspective.

[Rainngirl]

2. I understand your reasoning, but...

I don't think it's as healthy. Please consider just looking at www.marksdailyapple.com and read about the primal diet. There are ways to be environmentally responsible and still eat meat. I have reversed diabetes and dropped my cholesterol by stopping all sugar and grains. I suspect that vegetarianism would include a lot of grains, which I am convinced are poison for the human system (at least it is for me). Weight loss can naturally come along with this way of eating. I'm obese, too (and working my way back to health), and would never go back to carbs. Carbs are what make us fat and make extra cholesterol. I just don't think we can get the nutrients we need on a vegetarian diet. (Now I'm sure I'll get yelled at by vegans, but this is working well for me). Good luck with whichever way you go.

[msongs]

7. sir paul mccartney seems to be doing ok after 40 yrs vegetarian diet nt

[Foolacious]

10. Please be careful.

We need a fairly even mix of carbohydrates, fats, and proteins. Any of these can be had from good sources (fresh, organic, etc.) or from poor ones (packaged, refined, etc.) and one should try to avoid the latter. But avoiding carbohydrates across the board can result in:

1) "Starvation mode" weight gain, wherein the body becomes determined to convert everything to fat because it thinks it's starving.

2) Reduced mental clarity, since the brain needs the fuel provided by carbohydrates to operate properly.

3) Other bad things that I don't know anything about.

If your diet is more than 40% or less than 20% of any one of these three groups, you're probably out of balance.

To move toward a healthy weight:

1) Avoid carbs at night; go to bed a little hungry if you can, or find some other way to fill your tummy -- a protein snack, or even a glass of water. If you're in rest mode while carbs are being processed, they won't be used as immediate fuel and will instead be converted to fat.

2) Consume more protein at night. While you're resting is when your body wants to convert protein to muscle.

3) Exercise, both aerobic/cardio and nonaerobic/strength.

Good luck!

P.S. I'm a pescetarian.

[LeftyMom]

11. Please note what group you're posting in.

We have rules. You're violating them.

[obamanut2012]

20. No, it isn't as healthy -- it's healthier

NEXT!

[obamanut2012]

22. Carbs, including grains and legumes, are HEALTHY

You cannot live without them.

Wiki "Rabbit Starvation."

And, as LeftyMom said, you are in the Vegetarian and Vegan Group, which is a safe haven.

[lastlib]

3. NO!! Don't do it! The Dark Side is EVIL!!

Don't go!!................................

[Peregrine Took]

4. I've been a veg since 1995.

My husband had a heart attack then and 'went on the Dr. Dean Ornish diet, reversing heart disease. That meant going very low fat so we became vegetarians.

One "trick" we found out to avoid eating "boiled potatoes and tofu"was that several ethnic foods have delicious dishes that just happen to be vegetarian. Italian, Thai, Japanese, Chinese, etc.

We haven't eaten regular western type food in years and sure don't miss it.

With the oils and garlic and herbs you will be eating such great food that you will soon forget the meat part.

Try googling the "Mediterranean Diet" - you should get some good ideas there. Here is one site referring to the heart healthy aspects:

http://www.mayoclinic.com/health/mediterranean-diet/CL00011

Weight loss, too.
http://advancedmediterraneandiet.com/doityourselfdiet.html

Just because its vegetarian doesn't mean it isn't scrumptious and, btw, my husband is doing just great.

[Marrah_G]

6. Glad to hear your hubby is doing well!

Thank you for the links.

[ginnyinWI]

19. that is what I always say

Vegan food is delicious. It is the seasoning that makes meat taste good so just use them on vegetables instead. I even get smoked flavors using liquid smoke. People who think it is a boring diet have not had it done properly.

[Lindsay]

5. Just wanted to wish you the best,

whatever choices you make.

I've been a vegetarian for years and found it was definitely a good choice for me. (My favorite cook books are the Vegetarian Epicure books by Anna Thomas, but they're probably older than most of the people here. )

What worked best for me against obesity, though, has been exercise. My advice for that would be to start small and slow - baby steps, as somebody once said to me. Walk for a minute or two or whatever you can do, and increase gradually. Eventually it gets both easier and habitual, and you can make changes and add on.

[Marrah_G]

8. I'm hoping to make the food changes and up my walking

I am going to look for those books. Mostly I want to feel better, not so sluggish and down all the time.

I'm moving in August to a city made for strolling about so I am trying to format a plan to make some life changes at the same time as the move.

[msongs]

9. weight issues? avoid loading up on starches (rice etc) that make you feel full but

add many calories. use the starches like rice, bread, pasta, potatoes, as enhancer. It's too easy too fill up with that stuff because it makes you feel full faster. More veggies and fruits and water.

[beac]

12. Some good recipe blogs:

http://herbivoracious.com/

http://blog.fatfreevegan.com/


And a tip: Quorn brand makes an excellent chicken substitute that can be grilled, fried, sauteed, baked and otherwise used in any way you would real chicken. And it's not soy-based which is rare in the faux meat world.

http://www.quorn.us/Products/Naked_Chik'n_Cutlet.aspx
They also make an excellent ground beef substitute, tasty "meatballs" and some delicious pre-made entrees.


I've been ovo-lacto-pesca-vegetarian (eggs, dairy, fish, veggies) for seven years and have never felt better. And my doctor and my bloodwork agree!

Good luck!



ETA: Do talk you your doctor about your plans. You will likely want to add a B12 supplement to your diet and he/she may have other suggestions to ease your transition.

[Marrah_G]

13. Thank you for the links and the suggestions!!

[beac]

15. You're very welcome!

You should check out the Cooking & Baking group too. Lots of meat-free ideas pop up there and/or recipes that can be easily adapted using the Quorn cutlets or by substituting vegetable broth for chicken broth, etc.

One other tip: If you like Indian food, MTR brand makes lots of vegetarian boil-in-bag dishes that are REALLY tasty.



You can buy MTR online and might also find them at your local international/asian food market (if you have one in your town.) http://www.mtrfoods.com/products/product_category/2

When I am really feeling lazy, I put uncooked rice and frozen veggies in a bowl, splash on a little water, empty the MTR bag on top, cover with a plate and nuke the whole mess in the microwave for 8 minutes. Instant veggie dinner!

[Marrah_G]

26. Thank you!!!!!!!!!!!!!

[nadine_mn]

14. I was raised a vegetarian and my mom has been one for over 40 yrs

I started eating meat when I got married because my husband was a 3 meat a day kind of guy. About a month and a half ago I decided to go back to being a vegetarian (I never really enjoyed meat, just more of a convenience) and my husband reluctantly decided to give it a try. Over the past 15 yrs of marriage I have always incorporated meatless alternatives into our cooking...Boca crumbles in chili, Quorn chicken patties with pasta, etc. but this was my first attempt to have us go meatless.

I told my husband he could have grass fed meat, but the cost has made him stick with meatless meals. After a month of switching over from meat and processed foods ...we also are trying to go to a more whole foods diet... I had a routine dr visit and my BP was down, lipid levels and blood sugar levels also down...everything is normal (I am obese, but no diabetes, blood pressure or cholesterol issues yet).

One of the huge things that helped us change our eating was educating ourselves on our relationship with food. I highly recommend reading Michael Pollan's books Food Rules and In Defense of Food and watching the movies Food Inc and Forks Over Knives.

We still eat dairy and eggs, and my husband has the occasional fish. It's important to not just become a vegetarian for your health, but also cut out over processed foods...there are plenty of junk food vegetarians.

I posted a thread awhile back about making the change and it has been a lot easier than I thought, I knew I would be ok because I didn't eat much meat to begin with, but even my carnivore husband has been enjoying and loving going meatless.

Good luck and I recommend checking out your library for vegetarian cookbooks, checking out websites like those mentioned here and embrace your healthy lifestyle.

[Marrah_G]

16. Food inc is amazing

I just watched forks over knives which really spurred me to seriously consider making this change.

[ginnyinWI]

17. If you are considering going veg for your health--

...a really good book is, "Eat to Live" by Dr.Joel Fuhrman. Another good one, which lays it all out very simply is, "The Complete Idiot's Guide to Plant-Based Nutrition".

These books explain what to eat for optimal health and why. All vegetarian diets aren't healthy, namely the ones that are full of refined starches and other low-nutrition foods. You want veggies and fruits, legumes, whole grains, nuts, and seeds to be the main foods.

The main thing, I think, that has helped me improve my health has been to eliminate animal fats from my diet, especially from dairy products. It has helped my weight, my acid reflux, and my blood sugar. I am 60 years old and have been happily vegan (+ occasional fish) for a year now. There is infinite variety out there without resorting to animal products.

www.vegweb.com

www.happyherbivore.com

www.christinacooks.com

http://dontfearthevegan.com/

www.drfuhrman.com

http://www.veganhealth.org/

http://blog.fatfreevegan.com/

http://vegangoodeats.com/2010/07/la-creme-brulee-sans-la-dairy-pour-le-vegan/

http://www.onegreenplanet.org/

[Marrah_G]

18. I saw that mentioned in my searching. I am definitely going to pick it up.

Thank you for all the links!!!!!!!!!

I'm going to start by eliminating meats, but keeping dairy, eggs, fish ( that I catch myself). My goal is to even move past that once I learn more of the foods and cooking styles.

[obamanut2012]

21. A tip: stay away from most "fake meat" products for a while

Except for the very best of them. I think people expect them to BE meat, and they aren't (although a few exceptions are VERY close).

A good idea: get Kathy Freston's books from the library, and Alicia Silverstone's "The Kind Diet," to get an idea of what veggie meals CAN be. They don't have to be all lentil loaf.

I had to learn how to get enough iron and some of the B vitamins, but that only took a couple of months, and I used an iron supplement until then.

If you like quinoa, you are halfway there!

Do you have a Trader Joe's near you?

[Marrah_G]

23. I have no interest in the fake meat

I have never tried quinoa, but I will. Yes, I have a traders Joes, a whole foods and a number of organic farms and farmers markets.

I'm going cookbook shopping tomorrow.

[obamanut2012]

24. Trader Joe's is perfect!

Call them and make an "appointment." For real, someone will walk around with you and show you everything.

Some of the fake meat stuff is decent, but I use it rarely,

Quinoa is a perfect protein, and can be savory, sweet, etc. You can cook it in a rice cooker.

[Marrah_G]

25. no way.... you can make an appt?

[obamanut2012]

32. Yeah -- call them and tell them what you want

And ask when is a good time for someone to show you around. I've seen them do this for people, and a friend got them to do a "Gluten'Free Tour" for her. TJ's is really pretty cheap, too, if that's a consideration.

[Marrah_G]

33. That is awesome !!!!!!!!!!!!

[aquart]

27. I have a vegan friend.

She fell off her bicycle, broke her arm and shoulder, and currently has no feeling in her left side from nerve damage.

I keep thinking she didn't get enough protein and calcium and other meat nutrients for many many years.

[Warren Stupidity]

29. Do you have any evidence for your assertion there?

[Marrah_G]

30. Injuries can happen to the healthiest people

[obamanut2012]

34. That is ridiculous (DIAL-UP WARNING)

Seriously, I'm not being snarky, but you should really know better than that.

Do THESE athletes get enough "protein and calcium and other meat nutrients"?

Christine Vardaros -- Pro Cyclo-Cross



Scott Jurek -- Ultrarunner




Catherine Johnson -- Pro Cyclo-Cross



Fiona Oakes -- Pro and Olympic Cyclist and Elite Marathoner (and Firefighter)



Keith Holmes -- Professional Boxer



Katie Coryell -- Surfer




Jake Shields -- MMA



Ridgely Abele -- Winner of eight national championships in karate




Serena and Venus Williams




Jon Fitch -- MMA



Desmond Howard -- Heisman Winner and Pro Footballer



Catra Corbett -- Ultrarunner




Brendan Brazier -- Ironman Triathlete




And... Obamanut2012 -- Long Distance Runner

These are just some I know off the top of my head. Lots more. It's becoming a "thing" for MMA fighters btw.

[Marrah_G]

40. Wow

[yewberry]

35. "Meat nutrients"?

[obamanut2012]

36. I liked that, too

[LeftyMom]

37. I'm vegan. I got hit by a car on my bike.

I pulled my car out of the bike's grill, cleaned up my road rash in a nearby public restroom, and carried my bike home.

Since we're trading anecdata. People tell me all the time (seriously, a couple of times a week at least) that they can't get over how strong I am, and I am TINY. My kid's been vegan since he was a baby (he's 11) and he's the healthiest, strongest kid I've ever known.

There's no such thing as "meat nutrients." There are nutrients that are concentrated in meat, but they're all available in plenty of plant foods as well. That's how they got into that meat after all, from what the animal ate, not from the nutrient fairy.

[Warren Stupidity]

28. Try not to become a breaditarian.

Moving to fruits and veggies means doing a bit more work on meal prep. One of the pitfalls to weight loss on a vegetarian diet is to take short cuts and end up eating lots of bread and dairy. Of course if you go vegan the dairy is out, but you can still be a breaditarian.

I've been a veg on and off for the last 47 years, mostly on, and I went vegan this year. My doctor took me off Lipitor, (just when it went generic) because of the diabetes risk, and that seemed like a good time to cut all the dairy out of my diet. Ive greatly increased my consumption of raw fruits and veggies, and have been surprised at how easy the transition has been.

And as always, exercise is essential.

[Marrah_G]

31. I should be okay with that.

I'm not much of a bread or white flour person. Now dairy is another story. I know I eat to much of it and need to cut down.

[HopeHoops]

38. Cold turkey (no pun intended) or gradually, both are good moves. We quit in '89.

[Marrah_G]

39. I figure every step is better then no steps

I am moving on the 1st of Aug and my son's girlfriend is a vegetarian (she is young and doesn't have much cooking experience though so we will be doing some learning together.

I've informed my son and his best friend that 4 days a week the dinners will be meatless and that each of them has to cook one actual dinner ( not from a box) each week and if the dinner contains meat they need to split off portion before adding the meat. I've also told them that I want us all to go to the farmers market together each week so we can all learn more.

I'm pleased to say they are all on board with this and seem to be looking forward to the changes.

[HopeHoops]

41. Get four books (listed in body of message)...

All three of the Molly Katzen books - "The Moosewood Cookbook", "The Enchanted Broccoli Forest", and "Still Life with Menu"

"Laurel's Kitchen" (also has a shitload of nutritional information in tables in the back)

Those four will keep you going for a while.

I no longer use cookbooks for anything but baking (which is more science than cooking). For daily cooking, I've got the experience to just throw it together.

We made all of our own baby food for our three daughters out of whole ingredients like lentils, split peas, carrots, etc. We put it in ice cube trays and then transferred it to plastic bags when it had frozen. Pull out a cube, 15 seconds in the nuke-box, and dinner is served. They're all quite healthy vegetarian adults now (well, the youngest is just over 17, but close enough).