The Dukan Diet For Vegetarians - Is a Meat Free Low Carb Diet Possible?

Vegetarian Paleo Diet :

The Dukan diet is a high protein, low carbohydrate diet in four phases. The first phase of the Dukan diet, the attack phase, consists of protein only. Nuts and beans, typical sources of protein for vegetarians, are not allowed on the Dukan diet. How then can a vegetarian create a diet menu consisting solely of protein only meals?

The Dukan Diet For Vegetarians - Is a Meat Free Low Carb Diet Possible?

A pescetarian, commonly understood as a vegetarian who eats fish, will not have too much trouble meeting the demands of the Dukan diet. They can find enough protein in fish and shellfish. Meals made out of various fillets of fish, smoked salmon, mussels, prawn, crab meat, etc. will provide a plentiful supply of protein and variety. Many fish eating vegetarians (pescetarians) also eat animal products such as eggs and dairy. Smoked salmon and cottage cheese, a meal enjoyed by many meat eaters too, makes a perfect and delicious meal suitable for any phase of the Dukan diet.

However, there are vegetarians (perhaps the majority) that do not permit themselves fish. Vegetarians, after all, do not eat animal flesh and fish are animals! Is is possible for these people to follow the diet as well as their consciences?

Tofu, familiar to most vegetarians, is permitted on the diet. Dr. Dukan, whose book is not aimed at vegetarians, includes tofu in his list of permitted foods. Perhaps, through this diet, many meat eaters who previously saw no reason to add tofu to their diet will consider this food, popular worldwide, as a novel addition to their menus.

Textured vegetable protein (TVP) is not mentioned in the book however, it is a high protein food with some but low carbohydrate. Quorn, a mycoprotein, like TVP is not mentioned in the book. However it is also a high protein food that is low in carbohydrate. This vegetarian food is now available in many different forms and varieties. Some have higher carbohydrate contents than others, so vegetarians will need to shop carefully.

Skimmed milk, low fat cottage cheese, fromage frais, and quark are all mentioned and permitted on the diet. Unlike vegans, vegetarians allow themselves these products as well as eggs (also permitted on the diet). These foods can be used liberally although with some restriction on egg yolks and milk.

The challenge for the vegetarian who wishes to follow the Dukan diet will be to put together a viable meat free menu. While it may not be possible to reduce carbohydrate to the, minimal, levels advised by Dr. Dukan, it should be possible to get close to that ideal.

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Benefits of Eating Spinach Everyday

Vegetarian Paleo Diet :

Not many of us like the idea of eating spinach daily. But the fact is that this green leafy vegetable is a powerhouse of nutrients with very few calories. A cup full of this vegetable fulfills most of your daily nutrient needs and still has only forty calories to boot. So why wouldnt you eat it? Some people do not like the taste of it but I have a cure for you. I mix 3 handfuls in with my fruit smoothie every morning and you can't even taste it. I bet your kids wouldn't even know they were eating it.

Benefits of Eating Spinach Everyday

Eating Spinach daily has many health advantages and is a strong building block to a healthy body. It has a high fiber content and a cup full of spinach has enough vitamin A and K for your daily requirements and enough foliate and manganese to last you the whole day and if this is not enough, consider its calcium and protein content too. The high content of vitamin A is great for your eyesight and it strengthens the eye muscles as well.

Spinach has proven anti-aging properties as well as anti-carcinogenic properties due to the high concentration of flavonoid compounds. The anti ageing properties of eating spinach have been proven time and again. Researchers have confirmed that the vital compounds present in spinach are great to keep your brain young and active.

It is a great vegetable for those with high blood pressure as it helps to keep the pressure low. It works wonders for the heart as it has compounds, which prevent the hardening and thickening of arteries. A person who consumes spinach daily is protecting the body against the onslaught of diseases like colon cancer, osteoporosis, and arthritis. Also it is very useful to keep blood sugar levels stable in Diabetics.

It is great food for growing kids and also menstruating women due to its high iron and mineral content. Daily consumption of this nutritious leafy vegetable is a great healthy habit and is very beneficial to maintain good health. But please be sure to eat organic pesticide free spinach. Organic spinach has more nutritional value than non organic plus it is better for the environment.

You can use spinach in salads, toss with any type of nuts and pressed garlic to make it tastier. A little pressed garlic stirred into olive oil can also be tried. Spinach can be tossed into pasta dishes without even cooking it to give your dinner that extra nutrition that you and your family needs.

All in all Popeye really did know what he was doing! He was able to build strong lean muscles by eating a diet consisting of mainly spinach! Argh! Eat your spinach!

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Get a Flat Stomach After Pregnancy

Vegetarian Paleo Diet :

Weight gain during pregnancy is normal. However, after the baby arrives, you may find yourself wanting to get back to your pre-pregnancy weight or even achieving a flat stomach - something many women lose after having children. Whether your goal is to look and feel more attractive or just to be healthy in general, a flat stomach is a realistic goal that can be reached with the right plan.

Get a Flat Stomach After Pregnancy

The first thing you will need to consider is what type of eating plan you want to use. Diet is a huge determining factor in how much body fat will be lost. Constantly eating the wrong foods will slow progress and make you give up all together. That is why it is so important to get your eating habits in check before jumping into an exercise program. Here are some diets to consider:

• Low carb
• Clean eating
• Paleo diet
• Vegetarian

The diets above can help you with fat loss but some are more restrictive than others. If you are having trouble learning how to eat healthier, speak with your health care provider or a dietitian. The goal is to get the proper nutrition while cutting back on the foods that cause weight gain such as simple carbs (white bread, pasta, cereal, refined sugar, and others.)

The next step is to learn how to exercise in order to burn fat. Many women become cardio addicts. The treadmill, elliptical, or other cardio machine becomes a favorite among women trying to lose weight. While cardio is still important, it is not the best fat burning exercise. Some people will spend an hour or more just on one machine. That isn't very efficient! It is a great calorie burn but burning fat is the key to that flat stomach.

You can burn more fat in less time using your own body weight. Consider these exercises instead:

• Calisthenics
• Plyometrics
• Strength training
• Interval training

These types of workouts build muscle, burn fat, and can be done in 30 to 45 minutes. While others are spending 1 to 2 hours doing cardio, you will more likely see more results in less time. Have you ever noticed someone who spends most of their time doing steady state cardio? Do they look the same after several months? Chances are they are experiencing muscle loss rather than fat loss. You will not bulk up from building muscle (common myth) but you will burn more calories and fat.

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How to Cure Anemia Naturally

Vegetarian Paleo Diet :

Those who suffer from Anemia either have a reduced number of red blood cells or a reduced amount of hemoglobin (the component of red blood cells that attaches to oxygen and transports it in the blood). Since there is less oxygen available to the cells in the body, Anemics have less energy to perform normal functions. The most common cause of Anemia is iron deficiency... iron is used to make hemoglobin. Most Anemics are on medication for life. We are interested in fixing the nutritional deficiencies underlying the condition to heal the ailment completely.

How to Cure Anemia Naturally

Iron is a trace mineral of vital importance to the body. Although there is only about a teaspoon of it in your body at any one time, it is essential in the formation of Hemoglobin, the red pigment of blood. There are two types of iron: Heme and Non-Heme. Now, Heme is more easily absorbed by the gastro-intestinal tract (10-30%) while Non-Heme is only about1-10% absorbed. Heme is available in the tissues of animals. That's right, the more available source of iron is found in meats and dairy than in plants. But we suggest only obtaining your iron from vegetable sources. Why?

The interesting fact is that despite a less absorbable form of iron, vegetarians are no more likely to suffer from iron deficiency than non-vegetarians. Draper and Wheeler have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Anderson found the iron status of long-term vegetarian women to be adequate, despite a high intake of fiber and phytate which INHIBITS the absorption of iron!

In fact, because iron can be stored in the body, too much iron can cause problems. Too much iron consumption leads to the production of free radicals (a molecule with an extra electron that will steal a negatively charged hydrogen electron from DNA, tissues, or organs which causes disease and aging). High levels of iron have also been found in association with heart disease and cancer. The buildup of iron in the tissues has been associated with a rare disease known as hemochromatosis, a hereditary disorder of iron metabolism that causes bronze skin pigmentation, cirrhosis of the liver, diabetes, and heart disorders. All of this leads us to the conclusion that despite animal foods, you should never get your iron from a supplement. First, the pill will not have all of the other organic nutrients (copper, manganese, molybdenum, Vitamin A, and the B complex) necessary to absorb the iron safely. Second, in pills, you will get something like ferrous oxide (oxidized iron: In other words, RUST).

Symptoms:

Weakness, fatigue, overall pallor, dizziness, pale lips and eyelids, depression, pale and brittle nails, and coldness of the extremities

Recommendations:

• An all natural whole food supplement can be helpful. VITAFORCE(TM) is extremely abundant in organic iron and has extraordinary blood building properties. Iron is up to 16 times more absorbable if taken with Vitamin C and this is properly balanced naturally in VITAFORCE(TM). It is also extremely rich in all the other nutrients necessary for healthy blood.
• If you are anemic, then drink juices rich in chlorophyll. Chlorophyll is responsible for the green pigment in plants (called the "blood" of plants). Chlorophyll has almost the exact same chemical makeup of hemoglobin (less one iron molecule), both are responsible for carrying oxygen in the blood. Since the chemical makeup is almost identical, chlorophyll can quickly and easily be converted to hemoglobin. If the juices are rich in organic iron, then you have all the qualities for a blood transfusion. For example, the fresh organic juice of carrots, beets and beet greens dramatically increases the red blood cell count in the body. Dark leafy vegetables and especially They have extraordinary blood-building properties.
• Other foods that contain iron are asparagus, bananas, beets, dulse, kelp, whole grains (esp. millet & kamut), leafy greens, raisins, parsley, peas, plums, squash, prunes, purple grapes, broccoli, and yams.

Things to Avoid:

• All inorganic supplemental forms of iron; none of the iron supplements use organic iron, so you cannot absorb any of it and it gets pissed away or lodged in your tissues where it can cause disease.
• Caffeine and tannins (in tea), and calcium inhibit iron absorption. So, avoid coffee and tea.
• Beer, candy bars, dairy products (milk, cheese, butter, ice cream, etc...), and soft drinks. Additives in these foods interfere with the absorption of iron.
• Foods containing oxalic acids inhibit the absorption of iron. Eat only in moderate amounts; almonds, cashews, chocolate, cocoa, soda, and most nuts and beans.

References:

1) James F. Balch, M.D, Phyllis A. Balch, C.N.C, "Prescription for Nutritional Healing," (1997)

2) Anderson, B. et al. The iron and zinc status of long-term vegetarian women. Am J of Clin Nutr v.34 (6),(1981):p.1042-1048.3) Draper, A. & Wheeler, E. The diet and food choice of vegetarians in Greater London. Center of Human Nutrition, London.(1989)

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