Sources Of Vegetarian Omega 3 And What Vegetarians And Vegans Should Know
January 14, 2010 by admin
Filed under Health and Fitness
Vegetarian omega 3 sources allow those with alternative diets the same opportunity to enjoy omega 3 benefits. Vegetarians and vegans already have a diet that has been shown as beneficial for lowering the risk of heart problems and other diseases prevented by some fatty acids, but it is because it is rich in omega 6 and linoleic acid.
Like most daily diets, these vegetable-based diets are low in omega 3 fats, often called alpha-linolenic acid, which allows your body to produce docosahexaenoic acid (DHA) and eicosapentaeoic acid (EPA). These fats are the ones most people lack regardless of their diet, but also the most beneficial.
Natural Food Sources
Omega 3 benefits are generally associated with fish and fish oil, but those are not the only food sources rich in fatty acids. Flax oil and milled flax seeds are the richest vegetarian omega 3 sources. For an additional source of omega 6 and 3 sources, consider hemp seed and oil. Rape seed oil and olive oil contain smaller amounts of these nutrients, but you need to be careful since rape seed oil is an irritant for some people.
Oils and seeds are not the only omega 3 foods from non-animal sources. Tofu and walnuts have some omega nutrients, but are actually higher in omega 6s than 3s. Dark, leafy green vegetables such as broccoli and other vegetables such as cabbage also have these powerful nutrients and make great additions to your diet.
Vegetarian Omega 3 Fortified Foods
Eggs are one food that has added omega 3 benefits because they are often naturally fortified by feeding the chickens an abundance of flax seeds. Milk producers and yogurt companies frequently add vegetarian based ALA as well. For strict vegetarian diets, however, these foods are off the list, but it doesn’t mean that they can’t enjoy the health benefits.
Several brands of margarine and salad dressings use alternative oils such as olive or flax as their base. If you are drinking milk alternatives, consider soy drinks that include flax seed products. Yet another source of ALA for vegetarians is grain breads. The biggest rule of thumb is to read labels since different brands use different sources.
Supplements
One of the biggest omega 3 sources for everyone is supplements. Supplements are not necessarily from a vegetable base, so vegetarians need to watch labels. Flax, hemp, and perilla oils are a few of the common supplements available.
All of the sources vary significantly in the actual omega 3 benefits your body receives. Fish oil, for example, requires two separate processes in order for your body to use the substance while flax oil requires three. One of the highest vegetarian sources of omega 3 is microalgae oil, which your body can begin to use immediately with no additional processing. Microalgae oil gives you the maximum benefit of omega 3s. In addition, microalgae oil contains the proper balance of EPA and DHA making it a far superior source to any other including fish.
While foods and oils like flax oil and walnuts are a source of vegetarian omega 3, microalgae oil supplements is a higher source while being easier for your body to use. This allows everyone to enjoy omega 3 benefits and a healthy lifestyle.
3 Benefits and Microalgae Oil, visit
http://www. Source-Omega. com.
For great info on vegan vitamins, vegetarian supplements and nutrition, visit www.vegetarianvitaminsguide.com today!
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Dining Out Can Be a Challenge for Those Following a Vegetarian Or Vegan Diet
December 24, 2009 by admin
Filed under Health and Fitness
Dining out can be a challenge for those following a vegetarian or vegan diet. Many restaurants have an extremely limited selection of vegetarian dishes and are unwilling to modify menu items to meet the needs of vegetarian diners. At Paul Martin’s American Bistro®, we provide vegetarians with superior meals created from local, sustainable and mostly organic fresh ingredients. An equally important part of our mission is to ensure that every diner has a memorable meal and dining experience, we are happy to personalize our dishes to create an inspired plate that meets any conscientious food choices.
Our mantra of “Eat organic. Believe in sustainable. Buy local. ” embraces the basic values of health, taste and preserving the rural landscape. We have thoughtfully handpicked our vendors to provide the freshest in-season produce for our vegetarian offerings. Our vendor list includes local growers such as Coke Farms in San Juan Bautista, who have demonstrated their strong commitment to sustainability and growing organic fruits and vegetables in Northern California for more than two decades. Our diners benefit from the superior taste and freshness of produce from Earthbound Farms, where environmentally friendly farming methods are a top priority. Our menu features an assortment of certified organic exotic mushrooms from local mushroom farming pioneers, Gourmet Mushrooms. We are proud of establishing an extensive network of vendors who share our values, vision and commitment to quality.
When dining at Paul Martin’s American Bistro, vegetarians can look forward to a selection of crisp, fresh salads such as the Butter Lettuce and Pt. Reyes Blue Cheese (http://pointreyescheese. com) salad with candied walnuts, apples and maple vinaigrette. Start your meal with our Roasted Summer Tomato Soup with basil pesto, or add an organic green or house Caesar salad and fresh organic artisan bread to round out your meal. Vegans will enjoy our Fresh Linguini and Farmers Market Vegetables, featuring the freshest in-season vegetables and a tomato saffron broth. Our soul satisfying Macaroni and Cheese or Spinach Dip (Heirloom Organic Bloomsdale spinach grown by Heirloom Organics) white cheddar cheese from the Fisculli family in Modesto http://www. fiscalinicheese. com/ sauce and sun dried tomatoes are delicious choices for those whose diets include dairy products.
With the extensive selection of seasonal fresh produce we keep on hand at all times, the choices for vegetarians are limitless. Our chef is happy to prepare special requests for vegetarian and vegan diners. Simply let your server know what appeals to you and we’ll create a customized meal that will delight your palate.
Of course, you can top off a delicious meal with fresh fruit or perhaps a Lemon Meringue Tart made with tree-fresh lemon curd, shortbread crust, and chocolate, drizzled with fresh fruit coulis. Sit back and sip a cup of organic and free trade coffee from Mr. Espresso or organic tea from China Mist after your meal, enjoy the atmosphere and your dining out experience.
Paul Martin’s American Bistro ® in Roseville and El Segundo
Paul Martin’s American Bistro
For great info on vegan vitamins, vegetarian supplements and nutrition, visit www.vegetarianvitaminsguide.com today!
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How To Make Your Vegetarian Menu Irresistible
November 6, 2009 by admin
Filed under vegetarian vitamins
The first time you consider changing your diet from a traditional diet to a vegetarian diet can be confusing. It's changing eating habits that have been with you all your life.
When you start your research, you will find the basics of being a vegetarian and food does not seem all that attractive. But as new research, you will find a vegetarian menu that can be filled with tasty colorful foods that are rich in nutrients.
Planning your vegetarian menu is probably the hardest part of your change. Cutting meat from your diet, you not only taste but also the texture that you may have difficulty adjusting to. To help in adapting himself to a vegetarian diet, there are replacements that can be used.
The substitution of grain for meat is an excellent source of nutrition for a vegetarian menu and there is no such bean variety can be done virtually a different meal every day for months and not duplicate.
To keep the texture that provides the meat, you can use a soy-based tempeh, which provides the texture of meat without any of the products of animal origin. The tofu is also another option that can be used instead of meat. Health food stores sell these products in abundance.
If you are also cutting dairy products from your diet, there are soy-based products that are pleasing to the palate. Milk, margarine and yogurt are available in soybeans. They have the same nutritional value as milk products.
When you have taken the decision to switch to a vegetarian menu, are committing to healthy eating habits. This goes for sandwiches too.
Virtually all snack nuts are excellent for a vegetarian option. You can add flavor to any dish is also enormous. Cashews, almonds, peanuts and sunflower seeds may accentuate any dish.
A vegetarian menu does not mean you have to give the foods you love. It is simply to change the menu. There are so any variation in the vegetarian menu. When visiting your local health food store, you will find thousands of menu items. You will find creating your vegetarian menu as you walk through the store.
You may be surprised that there are different products on the market today for a vegetarian option.
When you decide to adapt a vegetarian menu, is taking steps to improve their lifestyle. With the options that are available today in vegetarian menus, which are only limited by your imagination.
How To Be A Vegetarian Bodybuilder
October 31, 2009 by admin
Filed under vegetarian vitamins
Surprisingly, being a vegetarian bodybuilder isn’t really as difficult as many people automatically assume it is. In some ways it may be easier because adhering to a real vegetarian diet takes a lot of focus and discipline, two things that will greatly help you in the gym.
First, we should define our terms because there are three basic groups of people who consider themselves “vegetarians. ” I refer to these three groups as pseudo-vegetarians, meat vegetarians and vegetarians. The pseudo vegetarian avoids beef, chicken and poultry but will sometimes eat fish and has no problem with other animal products. A meat vegetarian avoids all meat. A vegetarian avoids any foods (or products in general) that contain any amount of animal product.
This article is aimed directly at the true vegetarians, who avoid all animal products. The meat-vegetarians and pseudo-vegetarians will gain useful information as well, but true vegetarians have very specialized needs during bodybuilding.
Since there is no difference in biological manner in which a vegetarian and a carnivore actually build muscles, we don’t need to go into any specific exercise differences. Instead, we’ll be focusing on dietary issues.
The first challenge goes back to the way muscles build in our bodies. We exercise our muscles, which does microscopic damage to the tissue and then our bodies repair the damage with bigger and stronger tissue while we recuperate. To effectively do this, our bodies need to use protein in massive amounts, which is why bodybuilders increase their protein intake.
Vegetarians face a challenge here because the most common source of protein is meat. Okay, so it’s not actually that much of a challenge. According to the Protein Digestibility Corrected Amino Acid Score, soy is equal to whey and superior to beef in protein content. Soy provides all 8 essential amino acids required by your body for growing and repairing muscles. Vegetarians would be well-advised to consider soy as a primary protein source.
The really good news is that soy is also a fantastic source of glutamine which many bodybuilders already take in supplemental form. Soy is available in many different forms such as tofu, miso, soy powder and soy milk. Soy milk is definitely something to have on hand as it can be used to replace cow’s milk in recipes, which will help expand your basic food options.
Almonds, sunflower seeds, walnuts, and pistachio nuts are all excellent sources of both protein and fat; the vegetarian needs to work on getting enough good fats as well, so with the above examples you can go nuts. . . was that a pun?
You can also add a tablespoon or so of flaxseed oil, as flax seed is one of the very best sources for the essential fatty acid alpha linolenic acid.
Finally, vegetarians need to ensure that they get enough vitamins and minerals. This can be done in multivitamin form although most of the meal-replacement shakes which are so popular among bodybuilders already contain vitamins and minerals galore. The only additional vitamin to look for is B12, which is generally an animal product based vitamin.
Like I said in the beginning, it isn’t nearly as hard to be a vegetarian bodybuilder as many people would think. You’ve got the discipline part down and, by following the guidelines listed above, you will be set up nutritionally to build massive amounts of muscle!
For great info on vegan vitamins, vegetarian supplements and nutrition, visit www.vegetarianvitaminsguide.com today!
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