Top 8 Vegan and Vegetarian Diet Myths
Probably the healthiest eating pattern you can follow is that of a vegetarian or vegan. However, people (especially meat-eaters) or individuals who tend to like fast food often classify vegetarians, or those who practice the lifestyle, as being frail in a frame or anemic.
However, those are just two of the “myth-conceptions” that are perceived by people who are not accustomed to eating vegetarian or vegan cuisine. In fact, many of the vegetables and fruits that are featured in vegetarian menu plans are nutrition-rich and low in calories.
Plant diets offer elite nutrition and a great boon in health effects, such as lower risks for heart disease, cancer, and type 2 diabetes. The Adventist Health Study 2 showed that vegans weigh an average of 30 pounds less than meat-eaters do. Eating from the earth has great benefits, and it is important to know the facts and ignore the rumors.
The following myths and facts should assist you in debunking some of the “myth-conceptions” associated with a vegetarian or vegan diet.
Myth 1:
Vegetarian Diets Lack Iron, So Vegetarians, And Vegans Are Often Anemic
Fact:
The vegetarian or vegan diet features such iron-rich, anemic-unfriendly foods as mushrooms, dried apricots, dark green leafy vegetables, beans, and peas.
Myth 2:
Vegetarians Do Not Get Enough Protein
Fact:
Many vegan foods, such as beans, and whole grains provide ample protein.
Myth 3:
You Cannot Follow a Vegetarian Diet When You are Pregnant
Fact:
Pregnant women find a vegetarian diet the best way to provide nutrition for their unborn baby and lose any extra pounds after giving birth.
Not only do fruits, legumes, grains, and vegetables provide plenty in the way of iron and calcium, they also supply fiber, which cuts down on the digestive discomfort associated with pregnancy.
Myth 4:
You Cannot Follow a Vegetarian Diet if You are Involved in Sports
Fact:
Many athletes successfully follow a vegetarian diet and obtain quality protein for muscles from foods such as beans, grains, tempeh, and soy products, which provide just as much protein as animal products.
Other foods that increase endurance and keep athletes lean and mean include peanuts, walnuts, pistachios, raisins, cheese, eggs, sesame, sunflower, and pumpkin seeds, black beans, lentils, and chickpeas. Quinoa is an excellent source of nutrition and protein.
Myth 5:
It’s Hard to Get Kids to Follow a Vegetarian or Vegan Diet
Fact:
Some of the foods that are featured in vegetarian or vegan fare include peanut butter, popcorn, and a variety of delicious fruits, such as strawberries, mulberries, kiwi, grapes, apples, oranges, and pears.
Tacos, wraps, and smoothies are vegan and vegetarian foods that are tasty and nutritional. Most kids will not turn down these healthful and delicious foods.
Myth 6:
Switching to Vegan or Vegetarian Eating is Difficult
Fact:
You don’t have to make a significant switch to a vegetarian or vegan lifestyle as adapting to one can, in time, become quite easy. Make a few changes to begin, and then keep adding until animal products are completely eliminated.
For example, you might try making tacos with black beans instead of meat. You can eliminate meat or chicken from stir-fry. Progressive changes will help you make a switch that is as successful as it is healthful. Mushrooms are hearty and make a great main dish. Veggie burgers, tofu sausage, Tempeh bacon are all tasty vegetarian foods.
Myth 7:
Vegetarians Do Not Like To Use Any Animal-based Products
Fact:
Vegetarians are simply avoiding meat to eat more healthily. They often do not mind using such animal by-products as wool or leather. Vegans, on the other hand, usually have given up both meat and animal derivatives. Generally, vegans do not support the use or consumption of any animal-derived products, including, honey, and wool, silk, and leather. Veganism is more of a philosophy than a diet.
Myth 8:
Vegetarians and Vegans Often Need to Include Supplements in their Diet
Fact:
The only supplement that is needed to support a vegan diet is B-12, which is found only in red meat, fish, dairy, and eggs. Otherwise, vegetarians and vegans get plenty in the way of all the required vitamins (B-grouping, A, E, C) through grains, vegetables, legumes, and fruits.
Many vegetarian and vegan foods are also rich in iron and calcium.
9 Tips For Effective Arthritis Pain Management
Arthritic pain can be fairly severe, depending on the type of arthritis you have, your activity level, and the amount of inflammation and joint damage you have within the joints. Because of this pain, there are things you need to do in order to manage this particular symptom.
Here are ten tips for effectively managing arthritis pain:
1. Pace yourself
If you have activities to do during the course of your day, try not to do all of these things at the same time. Instead, do one activity at a time, taking plenty of rest periods in between.
That way, you can get the most jobs done with the least amount of pain.
2. Practice meditation
Meditation can be done by anyone.
It involves focusing on the breath while relaxing the muscles for several minutes at a time.
You can say a mantra (a single syllable) or practice guided imagery as part of your meditation. Guided imagery involves imagining yourself in a beautiful place, such as a beach, forest, or meadow, and focusing all the senses as though you are actually there. Meditation reduces stress and therefore reduces the perception of pain.
3. Do stretching exercises
People with arthritis often have a stiffness of the joints, especially when waking up in the morning.
Before getting out of bed or when you first get out of bed, take the time to stretch each of your muscle groups so that the stiffness can be alleviated before you start your day,
4. Take NSAIDs
“Nonsteroidal anti-inflammatory medications” (NSAIDs) such as aspirin, ibuprofen. They not only reduce the pain of arthritis but also can influence the amount of inflammation within the joints.
These medicines are marketed as Motrin, Advil, and Aleve, although the generic forms work just as well.
Take them with food or milk to avoid gastric irritation that comes when you try to take these medications on an empty stomach. (Consult your doctor before taking any medication.)
5. Practice Yoga Yoga is one of the best exercises for people with arthritis.
It involves making several different poses while focusing inward and focusing on the breath.
Yoga is good for arthritis pain because it allows you to stretch the muscles and improves balance so that you have a decreased risk of falling and perhaps breaking a bone.
6. Practice Tai Chi
Tai chi is an ancient form of martial arts that has been popularized in the western world as a way to manage stress, treat illnesses, and decrease pain.
It involves doing a routine of graceful movements with a focus on balance and on breathing with the exercises. Tai chi can be done by anyone who can stand up.
Tai chi improves strength and balance so you can get around better with arthritis. It also decreases the chance of falling, potentially averting getting a fracture.
7. Practice Qi Gong
This is another form of Asian martial arts that is similar to tai chi. The exception that the exercises aren’t as strenuous and you don’t have to stand up to do these exercises.
Qi gong is very easy on the joints, can be done by people with very limited physical abilities, and can be done anywhere.
8. Eat an Anti-inflammatory Diet
Arthritis pain can be affected by a person’s diet. An anti-inflammatory diet is one in which you eat only those foods known to decrease inflammation. There is no specific anti-inflammatory diet out there but it is generally considered to be very similar to the
Mediterranean diet. It is high in fish, olive oil, fruits, and vegetables. Processed foods are definitely to be avoided on this type of diet, which means you will have to learn how to cook some recipes for your meals.
9. Engage in Aerobic Exercise
While it may seem as though exercise would be painful in those who have arthritis, the opposite is true.
When you engage in non-weight-bearing exercises, such as cycling and swimming, you can improve your cardiovascular system and can strengthen your muscles, which has the effect of reducing your arthritic pain.
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