I'm a teen athlete - Do I need meat because of my age?

Question: I'm 16 and want to become a vegetarian but my grandparents don't agree with this choice. They said it was because I'm a athlete and there are certain things I need from meat. I know of many adult athletes that are vegetarians and it doesn't affect their performance. Do I "need" things from meat because of my age? Thank you, Frankie


Answer: No, I do not believe that you need meat to be an athlete at any age. While heavy physical activity may require you to increase your daily protein intake, it does not have to come from meat.

There are hundreds of top athletes from all over the world that have shown their performance has not been hindered in any way by adopting a vegetarian diet. Many of these athletic champions have discovered that eating meat decreased their strength and stamina.

In fact, in 1978 the Journal of the American Medical Association warned athletes (and non-athletes) against taking protein supplements, stating "Protein does not increase strength. Indeed, it often takes greater energy to digest and metabolize the excess protein."

Meat protein is one the most difficult foods for the body to metabolize, taking sometimes up to 3 days to digest. Vegetable protein, on the other hand, usually only takes between 25 and 30 hours to pass through the body's gastrointestinal tract. Excess animal protein intake can break down in the colon into toxic substances, some of which are absorbed in the bloodstream. Meat is also high in saturated fats and cholesterol.

Protein from vegetable sources like soy (tempeh, tofu, textured soy protein, etc.), seitan (wheat gluten), beans, legumes, seeds and nuts are virtually free of saturated fat and contain no cholesterol. The body will absorb and assimilate the nutrients from vegetable proteins more easily than with animal proteins.

Additionally, soy's protein is complete, equal to that of meat but without the negative side effects. Diets high in animal protein can have a detrimental impact on the kidneys and pancreas; increase the risk for heart attack and stroke; lower resistance to cancer, and contribute to the development of osteoporosis, diabetes and kidney stones.

As more athletes become vegetarian, the myth of the need for meat is coming to light. If you are still unsure about how vegetarian diets can improve athletic performance, just look at this list of top athletes.

• BASEBALL
Hank Aaron - All Time Baseball Home Run Champion
Jim Kaat - Baseball Player

• FOOTBALL
Joe Namath - Pro Football player (NY Jets)
Lawrence Phillips - Pro Football player (49ers)
Desmond Howard - Football Player (Redskins, Jacksonville Jaguars)

• BASKETBALL
B. J. Armstrong - Basketball Star
Bill Walton - Basketball Player

• OLYMPICS
Carl Lewis - Olympic Track Star (vegan)
Paavo Nurmi - 20 World Records, 9 Olympic Medals-distance running
Edwin Moses - Olympic champion
Leroy Burrell - Olympic champion
Murray Rose - Olympic swimmer

• BODYBUILDING
Stan Price - World Record holder in the Bench Press
Andreas Cahling - Mr. International Body Building Champion
Roy Hilligan - Mr. America Body Building Champion
Bill Pearl - Bodybuilder, Mr. America & Mr. Universe
Bill Manetti - Power Lifting Champion
Pat Reeves - Power Lifter (vegan)
Jack LaLanne - Fitness Guru (vegan)

• WRESTLING
Chris Campbell - 1980 World Champion Wrestler
Killer Kowalski - Wrestler

• TRIATHLON AND MARATHON RUNNING
Dave Scott - 6-time winner of the Ironman Triathlon
Sixto Linares - World Record holder in the 24-hour Triathlon
Lucy Stephens - Triathlete (vegan)
Debbie Lawrence - 5k record holder
Ruth Heidrich - 3 Time Ironman, marathoner & age-group record holder (vegan)
Sally Eastall - Marathon runner (vegan)

• MARTIAL ARTS
Ridgely Abele - 8 Time National Champion in Karate

• TENNIS
Bille Jean King - Tennis Champion
Martina Navratilova - Tennis Champion (vegan)
Peter Burwash - Tennis Champion (vegan)

• SKATEBOARDING
Brad Staba - Pro Skateboarder
Andrew Reynolds - Pro Skateboarder
Brian Sumner - Pro Skateboarder
Brian Anderson - Pro Skateboarder
Sergei Trudnowski - Pro Skateboarder
Rick Mc Crank - Pro Skateboarder
Ed Templeton - Pro Skateboarder
Jamie Thomas - Pro Skateboarder
Geoff Rowley - Pro Skateboarder
Steve Berra - Pro Skateboarder
Laban Pheidas - Pro Skateboarder

• SKATING
Sorya Bonali - Ice Skater
Joanna Conway - Ice Skater

So you are not alone in your desire to be a vegetarian athlete.

• For more information about vegetarian nutrition and sports, read ...

The Vegetarian Sports Nutrition Guide: Peak Performance for Everyone from Beginners to Gold Medalists by Lisa Dorfman

Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by Brendan Braizier

Vegan + Sports . Vegan Nutrition and Endurance Sports by Arnold Wiegand

• For more information about soy protein, with great vegetarian and vegan recipes, read my book...

Virtues of Soy: A Practical Health Guide and Cookbook

• For more sports and nutrition information, read my Q&A's . . .

"Marathon training and vegetarian diet?"

"Muscle Building and Vegetarian Diet Requirements."

"Protein and Weight-gain

Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to 
achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Muscle Building and Vegetarian Diet Requirements.

Question: Hello, I am looking for resources on vegetarian bodybuilding, books, etc ... I have had great difficulty finding nutritional information and resources concerning vegetarianism and bodybuilding. The medical professionals tell me to eat red meats and decrease my carbohydrate intake. (By the way, I am a carb addict.) It would be great to find some menu planning options. I am sure I'm not the only guy in this boat. Any assistance you may be able to offer will be greatly appreciated. Dave


Answer: Being a vegetarian athlete in any form requires an understanding of the important role nutrition plays in achieving optimal fitness and athletic abilities. As you have found out, a direct relationship exists between diet and physical performance. Heavy physical activity requires an increase in nutritionally dense calories and a higher fluid intake. Careful planing of what you eat and drink is essential.

Your energy exertion has to be in balance with your calorie intake. An imbalance will result in weight loss in you don't consume enough calories, or weight gain if you consume too much. If you notice your weight going in the wrong direction, adjustments to your diet and activity levels need to be made.

Many vegetarian athletes do not realize that they digest their foods more quickly than non-vegetarian athletes. This means that you will need to eat more often to compensate for the higher energy needs of an athlete or bodybuilder.

Maintaining variety and balance in the foods you eat is also important. While you may need to increase your protein intake, it probably is not as much as you think. As long as athletes consume an adequate amount of daily calories, there is no need to increase protein intake except when engaging in long-distance endurance activities or heavy-duty weight training.

Only under these extreme conditions do athletes need to pump up the protein. Otherwise the excess protein will be broken down and what is not burned for energy will be turned into fat.

The best way to build muscles is by strength-training and building exercises, and eating a balanced diet. You will also need to increase your intake of complex carbohydrates to prevent loss of lean muscle tissue. In fact, according to the Journal of the American Dietetic association, "athletes who wish to increase muscle mass should meet their energy requirements first, through an adequate intake of carbohydrate, and then check that they have met their protein needs."

Basically, dietary composition should consist of 60-70% carbohydrates, 10-20% protein, and no more than 30% fat (preferable monounsaturated and polyunsaturated) of total daily calories. Remember that protein and carbohydrates have 4 calories for each gram, while fat has 9 calories for each gram.

• For information about vegetarian nutrition and sports, read ...
The Vegetarian Sports Nutrition Guide: Peak Performance for Everyone from Beginners to Gold Medalists by Lisa Dorfman

• For information about vegan diets and athletes, read ...
Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by Brendan Braizier

Vegan + Sports . Vegan Nutrition and Endurance Sports by Arnold Wiegand

• For great vegetarian and vegan recipes, read my book ... 
Virtues of Soy: A Practical Health Guide and Cookbook

Also, check out my Q&A's:

• For an inspirational list of vegetarian athletes, "I'm a teen athlete - Do I "need" things from meat because of my age?"

• For information about Vegetarian Nutrition and Athletes "Protein & Weight Gain"

For more inspiration, go to these two vegetarian bodybuilders websites.

• Steve Holt's Vegetarian Bodybuilder at ...http://vegetarianbodybuilder.com/index2.html

• Jane Black: Champion Weightlifter and Vegan Activist at ...
http://www.vrg.org/journal/vj2000jan/2000janjaneblack.htm

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to 
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Click here to learn more about Monique N. Gilbert's
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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Low energy levels and out of breath while hiking?

Question: Hi, I'm a vegetarian for only 3 months. I do a lot of hiking and mountaineering and last week was my first hike after going vegetarian and was having a hard time climbing up the mountain. It's the first time I felt that way, because I've been hiking for years now and am pretty capable and go ahead of the pack.

Last week I was feeling very tired after about 10 minutes of walking and had to stop every 5 minutes to take a breather. I was so tired so easily and was having a hard time breathing and keeping up with my friends.

I'm just looking for help, what to do, what to eat, and any information that might help me. Hiking is important to me, so is becoming vegetarian. I'll have my next hike next month and am hoping that I can regain my old strength and stamina back.
Thanks! Sharlene

Answer: A number of factors may be the cause of your reduced energy levels, like physical condition, calories and dietary composition, rest, and dehydration. I am not sure how often you hiked before. But if you have been a vegetarian for 3 months, and this was your first hike since becoming one, you may have gotten a little out of condition.

After 2 weeks of inactivity our muscles will start to lose strength. Your brain still remembers how you performed the last time you went hiking and thinks your energy level will be the same, even though you had not hiked for 3 months. You may just need a little strength training and conditioning to get back into the swing of things after your brief hiatus.

Total caloric intake and dietary composition may also be the cause, especially since you just recently changed your diet. Being a vegetarian means that you need to make sure that you eat enough calories to ensure a proper energy level.

It also means that you need to learn how to substitute the animal-based nutrients that you eliminated from your diet with vegetable-based nutrients. Also, you need to plan ahead and prepare your body for your high level of physical exertion.

Eat more complex carbohydrates 2-3 days before your hike. This will give you the energy required for this activity. Having the night before your hike a big plate of pasta with tomato sauce full of veggies and textured soy protein (TVP) is a great choice because it will give you the complex carbohydrates and protein your body will need.

Since vegetable proteins are digested more quickly than animal proteins, you may also need to take along with you on your hike a high protein snack like nuts and dry fruits (trail-mix), a soy protein/power bar, or a soy protein shake. Vegetarian athletes need to consume high energy foods for peak performance during periods of heavy physical exertion.

Sleep and rest are also essential for optimum performance. This is the time our body does its cell repair and rejuvenation. The night before your next hike, make sure you go to bed early to help you get a good restful night's sleep.

The morning of your hike, drink a lot of water (about 2 to 3 cups). Dehydration is usually the number one factor in low energy levels. Storing up on water before a heavy workout will ensure that you start out on the right foot.

Take along a water bottle and take frequent sips along the way, about every 15 to 20 minutes. Don't wait until you are thirsty, by then you are already dehydrated. After your hike, you will still need to drink fluids (about 2 to 3 cups) to replace what you lost in evaporation by exhalation and sweat.

• For more information about nutrition recommendations for vegetarian athletes
read my Fitness & Exercise Q&A's . . .

"Vegan eating suggestions when running from class to class?"

"Marathon training and vegetarian diet?"

"Vegetarian diet plans for competitive athletes?"

"Muscle Building and Vegetarian Diet Requirements."

"I'm a teen athlete - Do I need meat because of my age?"

"Protein & weight gain advice for 16 year old weight-lifter."

• For more information about soy, read Virtues of Soy: A Practical Health Guide and Cookbook
 
• For information about nutrition and sports, read ...

The Vegetarian Sports Nutrition Guide: Peak Performance for Everyone from Beginners to Gold Medalists by Lisa Dorfman

Vegan + Sports . Vegan Nutrition and Endurance Sports by Arnold Wiegand

• For information about fatigue, read http://en.wikipedia.org/wiki/Fatigue_%28physical%29


Copyright © by Monique N. Gilbert.

All rights reserved.


Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to 
achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Vegetarian diet plans for competitive athletes?

Question: Can you give me information on vegetarian diet plans for competitive athletes? Due to my training schedule, I require higher amounts of protein etc.

Answer: There are many ways for a vegetarian athlete to increase the protein in their diet safely and healthily. You can increase your intake of high-protein soy products like Tempeh, Textured Soy Protein (TSP) and Soy Protein Powders. These soy foods are easy to prepare and have high quality protein that does not produce the detrimental effects of animal proteins.

TSP is great when toasted and added to chili or spaghetti sauce.

Tempeh, which has the highest amount of protein, is wonderful if you are in a hurry and want something hearty and satisfying. Just cut it into strips, sprinkle on some soy sauce or hickory smoke seasoning (if you want a bacon-like flavor), saute with onions, mushrooms and peppers, and stuff it all into a pita bread or wrap it all up in a tortilla.

Soy protein powders are the quickest way to boost the protein content of smoothies and shakes, which can be a terrific breakfast or between meal snack.

• For information about vegan diets and athletes, read ...

Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by Brendan Braizier
 
Vegan + Sports . Vegan Nutrition and Endurance Sports by Arnold Wiegand

• For great vegetarian and vegan recipes, read my book ...

Virtues of Soy: A Practical Health Guide and Cookbook

• For information about nutrition and sports, go to ...

http://en.wikipedia.org/wiki/Nutrition#Nutrition_and_sports

• For more sports and nutrition information, read my Q&A's . . .

"Marathon training and vegetarian diet?"

 "Muscle Building and Vegetarian Diet Requirements."

Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
 

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to 
achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Natural remedies to heal muscles, ligaments & tendons.

Question: Hi, I am a 29 yr old female. I have been a vegetarian for about 10 years. I first went off red meat at 15, then seafood, then turkey and chicken when I was about 20/21 yrs old.

I am now almost vegan. I have stopped eating dairy almost completely. I avoid foods with animal products when possible to read the label or get a straight answer in a restaurant. I am becoming concerned because I seem to be getting injured a lot lately.

Over the last couple of years, I have had several instances of lower back injury. This has required physical therapy and in most cases taking anti-inflammatory and anti-spasm drugs until the pain subsides enough to handle. My knees are also an issue and I cannot seem to handle even a simple hike without pain.

I am concerned because not only does it happen a lot, but the injuries are not healing quickly. Currently, my knee is in pain from hitting it on a pole 2 weeks ago, my toe is in pain from hitting it on something in the hall 3 days ago and I am now practically immobilized by pain in my upper back. I pulled something in my upper back lifting groceries yesterday. The only other time I have experienced upper back pain is when I was in a car accident 10 years ago and I have not felt is since.

It is not just the injuries that concern me. I played darts and my muscles were sore for days. Just regular darts and I didn't play for all that long. Even simple tasks seem to cause muscle soreness and it can last for a long time. I am very concerned.

Could this be diet related? I get the feeling that my muscles, ligaments, or tendons are not getting what they need to bounce back like they should. It seems that my muscles, or ligaments or tendons or all of the above are deteriorating. I have tried to talk to my regular doctor about it, but I have gotten nowhere. What should I do? Thank you

Answer: You may want to add some fresh pineapple and pineapple juice to your diet. Pineapples are high in the enzyme bromelain, which is a natural anti-inflammatory and encourages healing.

According to Dr. Andrew Weil, the bromelain in pineapples has many health benefits. "Bromelain has an anti-inflammatory effect and is a very effective treatment for severe bruises and hematomas. It can promote the healing of injuries (including sprains and strains) and relieve pain, swelling, and tenderness. Studies have also shown that bromelain can reduce postoperative swelling, . . . Other studies have suggested that bromelain can help relieve symptoms of rheumatoid arthritis."

You may also want to add ginger and turmeric (also known as curcumin) to your diet as well, because they too have anti-inflammatory effects. I believe that the best way to obtain these healthful compounds is from food sources.

However, you can also take them in pill form for days that you do not eat pineapple, ginger or turmeric. These can be found at health food stores and most drug stores.

If you decide to take these, Dr. Weil recommends taking: two 500 mg capsules of powdered ginger 1-2 times a day with food; 400 to 600 mg capsules of turmeric (curcumin) three times a day; and/or 250 mg of bromelain three times a day on an empty stomach.

To help with your back pain, you may want to try yoga and stretch exercises. Yoga is terrific for improving your overall muscle tone and posture, safely strengthening your back, balancing your nerve performance, promoting flexibility and neutralizing stress.

Stretching exercises that focus upon your hamstrings and abdominal exercises are also good to minimize back spasms, provide back support and strengthen back muscles.

• For more information, visit Dr. Andrew Weil's website at www.drweil.com.

• To find a yoga teacher, class or event near you, go to the YogaFinder website at www.yogafinder.com/.

• A great yoga video is Basic Yoga Workout for Dummies with Sara Ivanhoe

• Also you may want to read my article "Pineapples: The Healing Fruit of the Tropics with recipe for Pina-Banana Orange Smoothie"

Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Marathon training and a vegetarian diet?

Question: I am training for a marathon in November. I do not eat meat, dairy, eggs, or refined sugar products. I am concerned about what to eat while training for maximum nutrition and performance. In addition, I am interested in what I should eat pre-race and post-race. Also, most sources recommend some sort of refreshment during the race but nothing I have seen recommended is compatible with my diet. Any input or recommended resources would be greatly appreciated.

Answer: When training for a marathon or any other strenuous activity, certain nutritional aspects need to be addressed. You will need to increase your intake of protein and complex carbohydrates.

Being a vegan or strict vegetarian means, you will need to add to your diet, high-protein foods from vegetable sources, such as tempeh, textured soy protein, whole soybeans (like edamame) and other legumes. Heavy physical activity may require around 0.62 grams of protein a day per pound of body weight. The added vegetable protein will help with your muscle development. It will also help with your need for short bursts of energy, like when you need to sprint.

You will also need to increase your intake of complex carbohydrates, like that found in whole grains and root vegetables. Try adding more whole wheat breads and pasta, brown rice, oatmeal, potatoes, sweet potatoes, carrots, etc. The added complex carbs will increase your energy level when doing long-term, endurance type activities, like running a marathon.

A wonderful pre-race meal would be to make a tomato-based spaghetti sauce which contains textured soy protein, and have it over a big plate of pasta.

After the race, to help you regain your energy and recovery, eat a grilled tempeh sandwich made with mushrooms, peppers and onions on whole wheat bread or in a whole wheat pita.

During the race, you may need to coordinate with a friend to have a beverage that you can drink that will help keep your electrolytes and blood sugar level stable. You may want to try just lemon juice and water, sweetened with stevia or any other sweetener you find acceptable. (Stevia comes from the intensely sweet leaves of the Stevia rebaudiana plant -- native to South America. It can be found at most health food stores.)

If this is inconvenient or not allowed during the marathon, try to drink as much water as you can get. Dehydration is the biggest factor to fatigue and muscle cramping.

• For more information about vegan diets and marathon training, read ...

Vegan + Sports . Vegan Nutrition and Endurance Sports by Arnold Wiegand

Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by Brendan Braizier

• For some great vegan recipes and more information about soy, get my book
Virtues of Soy: A Practical Health Guide and Cookbook

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Vegan custard recipe?

Question: Dear Monique, Could you help. I'm looking for a recipe for custard (vegan). Thank you, Leo

Answer: Vegans and vegetarians wanting to make an eggless and dairy-free custard/pudding can do so by using flour, soymilk, sugar, salt and what ever flavoring desired (vanilla, chocolate, lemon, etc.). This can easily be made on the stove top or in the microwave.

A quick, non-cooking method for vegan custard/pudding is to combine in a food processor: silken tofu, sugar, salt and flavoring. I have four recipes on pages 169 to 171 of my book "Virtues of Soy: A Practical Health Guide and Cookbook", which details both of these methods.

For more information about soy or my book visit The Virtues of Soy website at virtuesofsoy.blogspot.com

Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to 
achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Nutritional value of soybean sprouts?

Question: I have introduced soybean sprouts into my diet in salads, soups, and included it with vegetables on a daily basis. Do soybean sprouts offer all that soy has to offer? Thanks.

Answer: Yes, all the nutrients contained in whole soybeans (like edamame and soynuts) are also found in soybean sprouts. The health benefits are similar as well.

Eating soybean sprouts is great, but avoid eating raw sprouts in large quantities. Most raw legumes like peas, chickpeas, lentils and beans contain natural toxins that protect the plant from being eaten by insects and animals.

These natural toxins may negatively impact your immune system if you eat a large amount of raw soybean sprouts. However, most of these toxins are broken down and destroyed by the heat of cooking. Therefore, I believe it is best to eat the majority of your soybean sprouts cooked, and occasionally eat them raw in salads. A little will not create adverse effects.

I also urge you to try other nutrient-packed soy foods like tempeh, edamame, soynuts and textured soy protein. This will add variety to your healthful diet and you will also benefit from their high quality protein, isoflavones, and fiber.

The key to maintaining a healthy diet is to make healthy foods taste good. Otherwise, you will not continue to eat them. Another important factor is food preparation. The nutrients in some foods, as previously stated, are best absorbed and digested when the foods are cooked, sometimes it is the other way around. Remember to eat everything in moderation and nothing to excess.

For more information about soy, visit:
the Virtues of Soy website
and
http://en.wikipedia.org/wiki/Soybean


Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to 
achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Foods that help lower cholesterol and control diabetes?

Question: Dear Monique, I am diabetic and have high cholesterol, I have heard that vegetables are healthy for you but can you tell me if there is any that will help with lowering cholesterol as well as help with my Diabetes? Thanks, James

Answer: Yes, foods like grains and beans. Both oats and soy have been proven to lower cholesterol while at the same time help control diabetes. Also, extra virgin olive oil should be used instead of other oils and fats to help with these conditions.

In general, to lower cholesterol you should increase the soluble fiber in your diet. This can be accomplished by eating a variety of fruits and vegetables (especially leafy vegetables and fresh fruits), peas, dried beans, whole grains and soy foods like tempeh, edamame (young and sweet whole green soybeans) and roasted soynuts. These same foods will also help your diabetic conditions.

The FDA recognized the use of soy for lowering cholesterol and the risk for heart disease in 1999, while the use of soy for the prevention and treatment of diabetes was first suggested in 1917 by Dr. Harvey Kellogg.

For more information read ...
(1) "Diabetes: Can a Vegan Diet Reverse Diabetes?" by Andrew Nicholson, M.D. at http://www.pcrm.org/health/clinres/diabetes.html

(2) "The Vegan Diet How-To Guide for Diabetes" athttp://www.pcrm.org/health/prevmed/diabetes_book/index.html

(3) "Cholesterol and Heart Disease" athttp://www.pcrm.org/health/prevmed/chol_heartdisease.html

(4) My Q&A "Does soy help reduce cholesterol levels?"

(5) My book Virtues of Soy: A Practical Health Guide and Cookbook

(6) And at Wikipedia:
-Diabetes mellitus at http://en.wikipedia.org/wiki/Diabetes
-Cholesterol at http://en.wikipedia.org/wiki/Cholesterol

Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Are soy and soy-based products safe?

Question: Dear Monique, I have been a vegetarian for 30 years (since I was 15) . I've lived pretty much on pasta, breads, beans, and meatless soy products. (I don't really like vegetables -- I'm more of a carbotarian I guess). As you know soy was heralded as a great food all through the 90's, and many highly respected doctors, institutions and organizations supported it.

Yesterday by chance I came across a site that had a plethora of disturbing articles about soy, also from respected sources. These articles claim soy is actually very harmful and that the muli-billion dollar soy industry has created a propaganda machine to misinform the public. The articles cite studies and an avalanche of information that is pretty convincing to a layperson like me. On the other hand these same people seem to have no alternative for vegetarians and most (I would guess) eat meat... which is another "multi-billion dollar industry with its own agenda". .

Have you read these articles, seen anything about this, or found any substantial counter arguments from other sources? What's your opinion? Thanks, Elias

Answer: Yes, I have read the various anti-soy articles you are referring to, and feel that these reports are very misleading. After reading them, I can see why many people are confused about the safety of soy and soy-based products. However, I believe that these anti-soy claims are largely exaggerated and erroneous. Many claims are based on animal studies that make major leaps in their conclusions.

Soy has been eaten by humans for thousands of years with no ill effect. I urge you to read these 4 well documented articles about the most recent research on soy, soy's safety and the anti-soy campaign. They address the questions and concerns you have mentioned.

The first details what's behind the Soy Disinformation Campaign. It is written by John Robbins (The Food Revolution and EarthSave) who explains in great detail, the truth behind the recent soy controversy.http://www.foodrevolution.org/what_about_soy.htm

The second is by Virginia Messina, MPH, RD & Mark Messina, PhD (Vegan Outreach) who are soy and vegetarian nutrition experts, and adjunct professors at Loma Linda University. They explain the facts about scientific research and the claims against soy.http://www.veganhealth.org/articles/soy

The third is by Jeff Nelson (VegSource.com) who addresses the recent research on soy and how it effects your body and mind.http://www.vegsource.com/articles/soy_update.htm 

There are many substantial and accurate studies that show soy to be more beneficial than detrimental to your health. As each day goes by more credible research is coming out that disproves many of the conclusions made by these reports. Such is the case with tofu consumption and brain shrinkage. Recent findings suggest that the way the tofu was processed in Hawaii (with aluminum) is the culprit and not the tofu itself.

Only when the bad outweighs the good should a substance be avoided. I feel that soy and soy-based products are very safe and a wonderful heart-healthy alternative to meat and animal-based protein. So please do not avoid soy foods based on the sensational and misleading scare tactics of these articles.

I do not believe that the soy industry is lying about the positive effects of soy. You need to look at who is pointing the finger at the soy industry, and what interests they have. Especially since the sites that claim that soy is so bad provide no alternatives for vegans and vegetarians!!! Nor do they reveal the adverse health effects of meat and dairy, and the antibiotics and growth hormones they give to animals to fatten them up and keep them producing milk! After reading these 3 articles, I am more convinced than ever that soy is safe!

You may also want to visit the Virtues of Soy website at virtuesofsoy.blogspot.com

Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

I have a weight problem - please help!

Question: Dear Monique, I'm a 39 year old female desperately looking for help with my weight problem. I'm 5'7 and 255 pounds. I'm shaped like a apple, most all my weight is in the abdomen. I have hypoglycemia when I try to go without eating. I also have hepatitis-c. I've always had abnormal menustrations. I had to have a hormonal shot to get my period started even after going through puberty. I have A LOT of hursitism. I have to shave daily and get a "five o'clock shadow." I can count on two hands how many times I've had my period without hormonal help. My daughter already has the symptoms and is only 17. Please help me. I've got to loose this weight, but it seems impossible to do!!! Gratefully, Kim

Answer: As a person with various medical problems, you need to be careful not to cause your metabolism to slow down. Going on diets, especially ones that restrict calories, is one the worst things you can do in your condition!

You could be much better off eating a balanced, nutritionally packed diet and going on an exercise regiment. I would advise that you do three things: weight bearing exercises to help build muscle mass (muscles are what burns alories); aerobic exercises to speed up your metabolism; and stretching to maintain flexibility.

When I say weight bearing exercises, I mean any activity that causes you to lift weight including your own body weight. Some examples of these are climbing stairs, squats, pushups, sit-ups, or any movement with some kind of heavy weight (like dumbells) in hand. Gardening and house cleaning can also become weight bearing exercises if you do squats instead of just bending over to pick up things. Try to do these activities for 20 to 30 minutes, twice a week. In addition to building stronger muscles, weight bearing exercises also help build strong bones and ward off osteoporosis.

For aerobic activity, you can take an aerobic class or try walking about 30 minutes, 3 days a week. Don't think of how far you walk, just try to walk as briskly as you can while maintaining good posture during this time period. Besides increasing your metabolism, walking for at least one hour per week will significantly lower risk of heart disease as well.

Stretching should be done on a daily basis to help improve flexibility and reduce stress. You may want to try some basic yoga moves or calisthenic cool-down stretches.

All these activities will rev up your engines so that you will burn more calories than you take in. You won't feel the deprived feeling of going on a diet, and you will be better able to maintain good health, both physically and mentally.

Another thing to remember, by building muscle mass I do not mean you will become like a body builder. Muscle weighs more than fat, but muscles burn fat. So the more muscle mass you have, the more you can eat and still maintain your weight. If you do not eat more, but instead move more, you will be able to lose weight, tone up, and do your body and mind a lot of good.

For more information about dieting, go to http://en.wikipedia.org/wiki/Dieting

For more information about exercising, go to http://en.wikipedia.org/wiki/Exercising

For more weight loss advice, read my Q&A's . . .

"Weight loss program for vegans and vegetarians?"

"Safe Weight Loss?"

"How can I tighten my torso after losing a lot of weight?"


Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

New vegan diet causing flatulence?

Question: Monique, I have been a vegetarian for many years, and am trying to make the conversion to being vegan. However, I am finding that when I eliminate dairy and eggs, which means I am eating a lot of soy products and other legumes, I get a lot of gas. Any suggestions? Colette

Answer: Whenever you make dietary changes, your body needs time to adjust. Even though you have been a vegetarian for many years, you may have switched to eating beans, legumes and soy foods a little too quickly. When this occurs, your digestive system has not yet developed enough the important beneficial bacteria and enzymes needed to breakdown and assimilate the sugars in these foods. During this period of adjustment, you may need to help your body with digestive aids.

I suggest that you begin by eating more of the easier to digest soy products, and cut back on the foods that are harder to assimilate. Fermented soy foods, like tempeh and miso, cause the least amount of gas and flatulence. The next easiest to digest are tofu and soymilk. Whole beans, soy flour and textured soy protein (also known as TVP) are the most likely to produce these unpleasant side-effects. Temporarily reduce your intake of these harder to digest foods to a level that does not result in that gassy feeling. Once your digestion improves, you can start increasing your consumption of these foods. However, you will need to be patient because this process can take several weeks.

If you do not want to cut back on soy foods and legumes, or do not want to wait this long to get relief, you may want to consider taking non-dairy acidophilus supplements. Acidophilus is the general name for cultures of the living beneficial bacterium that protects the intestine and improves digestion. It comes in dried form (capsules and tablets) or liquid form, and is available at most health food stores and nutrition centers. (Always check the expiration date to ensure freshness because acidophilus needs to be viable to be effective, and store it in the refrigerator.) Take one to two capsules (or one tablespoon of the liquid culture) before you eat or with your meals, unless the directions state otherwise. To learn more about acidophilus, go to http://en.wikipedia.org/wiki/Acidophilus.

Another option is to take digestive enzymes like papaya tablets, "Beano" (may contain animal-derived gelatin) or "Say Yes to Beans" (from Nature's Plus); or drink teas made with ginger, mint or fennel seeds.

For more information about these, read my Q&A . . .
"Relieving gas and flatulence?"
Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.

Weight-loss advice for new teenage vegetarian?

Question: Hi Monique, Considering you seem to be an expert on vegetarianism, I have some questions to ask. Is it bad for my health to be a vegetarian at age 13, almost 14? And I'm trying to lose weight for the most part, and have been a vegetarian for 3 weeks. My meal plan as it goes is not very strict, but it is: Breakfast: a bit less than a serving size of raisin brand, and vanilla soy milk... Lunch: A peanut butter and jelly sandwich, the PB&J have reduced fat and sugar, an apple, and a half a power protein bar. And dinner: will vary. I haven't been losing much weight, despite the fact that I've completely changed my eating habits. Do you have any tips for me? At the time, I weigh 170 pounds, I'm 5'8, and I wish to get rid of my breasts (*embarrassed*) and gut...I think I want to get down to about 145 pounds or so... So my weight won't stop me to do anything, and I won't look fat... Do you have any good tips? Can you recommend some eating, and exercise plans, to increase my weight loss, but not have a protein deficiency? Thanks a lot, Steven

Answer: Congratulations on your decision to become a vegetarian! No, being a vegetarian at 13 to 14 years old is not bad for your health. In fact, experts with the American Dietetics Association have stated that "Research shows a carefully planned vegetarian diet can be nutritionally adequate and healthful for children from infants to teenagers." They believe that children's growing bodies can have their nutritional and caloric needs meet without meat or dairy products. That healthy eating early in life establishes a foundation for a healthful diet as an adult.

People become vegetarians for various reasons: ethical, environmental, health, compassion, etc. However, I must advise you that a vegetarian diet is not necessarily a weight loss diet, but it can be if done properly. Without a complete understanding of vegetarian nutrition it is easy to become imbalanced. For instance, you cannot just take meat out of your diet without replacing it with a comparable vegetable protein source. Also, if you still consume dairy products, they are loaded with saturated fats and cholesterol.

People lose weight, whether they are vegetarian or not, when they use more calories than they take in. The best weight-loss program involves two things: eating less and moving more. However, don't excessively restrict your calories because it will only cause your metabolism to slow down.

Modify your diet gradually by cutting out high-fat snacks and desserts, and eating more fruits and vegetables. Also, try taking smaller portions at each meal but make sure you eat foods with a lot of color and variety. Remember that you are still growing and therefore, you need to ensure proper nutrition. You need to maintain your intake of protein, complex carbohydrates, and fiber while reducing your intake of sugars and saturated fats.

You would be best off to increasing your physical activity by weight lifting and strength training to increase muscle mass which will burn more calories. Some excellent activities include bicycling; walking; hiking; dancing to your favorite music; gardening, raking leaves or shoveling snow; ice skating, in-line skating or roller skating; jump roping; skateboarding; weight training and circuit training. Try to identify opportunities for exercise in all areas of life. For instance, walk to do errands, take stairs instead of escalators or elevators; clean your room or house; wash and wax the car; walk the dog (if you have one); ride your bike to go to your friend's house or to the store instead of getting a ride in a car. Try to watch less TV, move more to burn calories, and do things that are enjoyable and productive.

For more information on vegetarian diets, read:

(1). The Vegetarian Starter Kit at http://www.pcrm.org/health/veginfo/vsk/index.html

(2). Healthy Snacks for Kids at
http://www.pcrm.org/health/veginfo/snacks.html

(3). Vegetarianism at http://en.wikipedia.org/wiki/Vegetarianism

(4). The ADA's position on Vegetarian Diets at
http://www.eatright.org

(5). Virtues of Soy: A Practical Health Guide and Cookbook
by Monique N. Gilbert

(6). Plant Based Nutrition and Health
by Stephen Walsh

(7). The New Becoming Vegetarian: The Essential Guide To A Healthy Vegetarian Diet
by Vesanto Melina & Brenda Davis


Copyright © by Monique N. Gilbert.
All rights reserved.

Permission must be obtained to use information from this blog.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Want to improve your health naturally,
feel energetic, stress-free and full of life?

Get the guidance and encouragement you need to achieve your goals.

Click here to learn more about Monique N. Gilbert's
Personal Health, Nutrition & Wellness Writing.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Monique N. Gilbert, BSc. has offered guidance in health, nutrition, fitness and stress management since 1989. Through her writings, Monique motivates and teaches how to improve your well-being, vitality and longevity with balanced nutrition, physical activity and healthy stress-free living.