By Kardena Pauza
www.EasyVeggieMealPlans.com

How to Get All the Nutrients You Need Without Animal Products

The most common argument against a vegetarian diet is that you can’t get enough calcium or iron, or that you will need to get a Vitamin B12 shot from your doctor.

However, it is easy to get plenty of calcium to build strong bones and it’s not difficult to get enough iron. The ONLY nutrient that will take a little extra effort is Vitamin B12.

Calcium

Everyone thinks you need to drink milk to get calcium, but cows, horses, gorillas, and elephants, some of the world’s strongest and most powerful animals, all have built their big strong bones on a vegetarian diet.

Plant based calcium sources are easier to digest, and you don’t have to worry about being lactose intolerant when you eat plant based calcium sources.

The BEST non-dairy sources of calcium are fortified beverages (such as soymilk and orange juice) and dark, leafy greens like kale and broccoli. Other foods like legumes and almonds can give you calcium.

Iron

Iron is an important element in your red blood cells to help carry oxygen throughout your body. Iron deficiency is known as anemia and is characterized by chronic fatigue and

being susceptible to infections. If these symptoms exist then you MUST first visit a doctor to verify and diagnose the issue.

Since meat is traditionally known as the best source of iron, people think vegetarians will end up iron-deficient and anemic.

However, there are many iron-rich vegetarian foods, and by eating a variety of whole foods the vitamins, minerals, and phytonutrients work together synergistically to maximize absorption of the other nutrients in the foods.

For example, scientists have found that eating vitamin C rich foods with iron rich foods (like spinach) increases the absorption of iron. For example, because bell peppers give you 230% of your daily Vitamin C requires (that’s more than twice as much as oranges),

you can eat a salad containing spinach and bell peppers and you’ll absorb a lot of iron.

Plant SOURCES of iron range from green leafy vegetables (spinach, collard greens,

swiss chard, kale), whole grains, legumes, soy beans, black strap molasses and dried fruit. And remember to eat foods rich in vitamin C to enhance absorption.

With that being said, the RDA recommends for pre-menopausal women 15 mg per day and 10 mg for men and post menopausal women.

Here’s a list of iron rich foods:

Wheatgrass juice 1 oz. 0.6 mg

As you can see, it’s not hard to get enough iron by consuming whole, natural foods. In addition, many foods – such as breads and cereals – are now FORTIFIED with iron which can help supplement your diet if necessary. However, just watch that these cereals and breads are not refined or full of additives or preservatives.

Vitamin B12

Vitamin B12 is essential for your body and is stored in the liver and released when it is needed. Scientists like Dr. T. Colin Campbell, author of “The China Study”, say that

Vitamin B12 can be stored for up to 3 years. As of right now the only confirmed way to obtain Vitamin B12 is through fortified foods or supplementation. The RDA for Vitamin

B12 is 2.4 micrograms for adults.

You may need to talk to your Doctor about taking a Vitamin B12 supplement because this is the one nutrient that is not naturally found in plant foods. So it is ESSENTIAL to make an effort to add this to your diet.

Foods fortified with Vitamin B12 include non-dairy milks (soy and rice milk), veggie “meats” and breakfast cereals. But look at all the ingredients in these foods to eliminate refined products or additives and preservatives.

I personally use “Living Vitamin B Nano Plex” as an excellent source of Vitamin

B12. It is the first Vitamin B12 made from probiotic fermentation which is more

bioavailable to the body. Another option is taking B12 sublingual (dissolve under the tongue). I recommend methylcobalamin which is naturally occurring.

Cyanocobalamin is a commonly used synthetic B12 supplement that’s also used in fortification of foods because it can be produced so cheaply. When cyanocobalamin is metabolized in the body the by product created in small amounts is cyanide. We are not exactly sure the impact on the body but I don’t feel comfortable using it.

Coach Ransy

By Kardena Pauza
EasyVeggieMealPlans

If you eat a larger than normal meal or a calorie dense meal, do you notice how tired you feel afterwards?

This is what I call FOOD COMA.

This is where you get extremely tired and you start to regret stuffing yourself, but it’s too late the DAMAGE is done. You can barely keep your eyes open and all you want to do is crawl up into a ball and go to sleep. You can’t focus or concentrate on work and even a simple conversation takes effort. All you want to do is lie down.

So many people have this experience on a daily basis. In fact, I was just like this during high school when I would gorge on fast food and pizza and junk.

But this is not how your body should feel after meals.

With the Vegetarian Lifestyle, you won’t be sleepy after you eat. In fact, you’ll be alert, mentally sharp, and physically ready to take on the world.

By eating high nutrient low calorie foods, you will eliminate the side effects from food comas. I guarantee you’ll have more energy with the Veggie Meal Plans diet than you have on any other diet – simply because you will NOT be restricting your calorie or nutrient intake – in fact, you’ll be able to fill yourself up with our delicious foods.

I love making smoothies because they give me so much ENERGY in the morning.

I’ll blend different fruits and vegetables with a little protein powder to make easy to digest and energizing drinks. I’ll also add a tiny bit of fresh ginger to give it a zing and anti-inflammatory properties. You won’t get the same energy or health benefits from a plate of bacon, eggs, and white-flour pancakes!

I also love to make fresh, flavorful soups. And it’s easy too.

I make soups in the blender or food processor, such as a simple tomato gazpacho soup, or Mexican green soup, or an Asian inspired coconut curry soup. These soups can be warmed on the stove or eaten at room temperature. These foods are full of life! I use everything from carrots, celery, broccoli, cilantro, basil, onions, coconut, apples, oranges, lemon, and a variety of spices.

I make these really great wraps using a low-carb tortilla, romaine lettuce leaf, or a collard green leaf as the wrap shell.

Each wrap is lovingly filled with fresh veggies like spinach, sprouts, green onions, cilantro, avocado, tomatoes, and then I add hummus, salsa, or herb seasonings/salt.

I also make a pate from sunflower seeds and spices, tempeh, or seitan, which makes the wrap filling, very nutritious, and energizing!

These are just a few ways in which you can fill up on nutrient-rich foods that will leave you energized and feeling great day after day.

Coach Ransy
www.coachransy.com

For more information about EasyWeggiePlans Click Here

The world’s foremost coffee researchers believe that Coffee is healthier than we think.

Scientists from the USA, Portugal, Japan and Canada, presented new discoveries during a conference on the caffeine effect on health on Mai 29th. The conference took place at Karolinska Instituted in Stockholm.

The conclusion is that the more we learn and the better studies being done, the less dangerous, there seems to be to drink coffee and tea, “said Swedish Professor Bertil Fred Holm, head of the scientific program.

We now know which part of the brain is affected by caffeine – it’s the motivation-controlled section. This is a great scientific innovation, “said the professor.

At least 70 percent of the adult populations in the world consume caffeine every day in the form of coffee, tea, energy drink or other.

Norwegians are on the top of the world, along with the Swedes, when it comes to coffee drinking. But do not worry said Professor Fred Holm:

Scientists have strong evidence to suggest that Parkinson’s disease reduces the amount of caffeine in that it is possible to slow the disease.

One thing is very clear: Drinking coffee reduces the chances of getting diabetes type two. But scientists are unsure whether it is due to caffeine or whether it is something else.

The researchers observed in animal studies that caffeine can protect against damage to the brain. If you have a traumatic brain injury, the loss of brain cells decrease in the consumption of caffeine.

Caffeine may help against cancer. The Cancer is trying to protect themselves against attack by white blood cells through the building up adenosine, which inhibits the white blood cells. Adenosine can be blocked by caffeine, he says.

The researchers are now studying if caffeine can have an effect against the early Alzheimer’s disease, but scientists do not know yet.

We are now aware that caffeine has two different effects. There are positive effects from ingestion of low doses of caffeine, “says Fred Holm.

Coach Ransy
www.coachransy.com

Replace your large, modern dinner plates with grandmother’s small. Then you’ll easily lose weight.

How much we eat for dinner depends on what kind of dinner plates we use in daily, according to a study conducted at Calgary University in Canada.

The Canadian researchers equipped obese diabetic patients with dinner plates, where portion sizes were drawn on the plate (as shown below).

Instead of weighing foods and counting calories, the patients should make sure that the portions they ate were not greater than the drawings on the plate.

The simple program worked well: After six months, patients who used the special plate (65 pieces) lost 2.1 kg on average.

The control group (65 pcs.) However, only got verbal advice from nutrition experts, went down an average of only 0.1 kg. Furthermore, managed nearly 17 percent of the plate group to go down at least five percent of their body weight, while only 4.6 percent of the participants in the control group achieved the same weight reduction.

This study was recently published in the American medical journal Archives of Internal Medicine. The journal is published by the American Medical Association.

To lose five percent of body weight (five kilograms if you weigh 100 kilograms) has many proven positive health effects, which lower cholesterol and lower risk of heart disease.

It seems that plates with drawings of the portion sizes are a good idea, where a quarter of the plate should consist of meat, poultry or fish, a quarter of the potato, pasta or rice, and the rest of the vegetables.

Many will find it easier to follow the plate model when portion sizes are fully drawn on the plate.

Dinner is a problem area for many who want to lose weight.

Many men and many women are very fond of dinner, and strive to limit the intake.
Take a look in the closet to the grandmother, and then you will probably see that both breakfast plate and dinner plates are of smaller size than those we use today.

To eat dinner from a smaller plate gives you several advantages.

You will eat less because you can easily see what a suitable portion is. A smaller portion looks bigger on a small plate, and visuals actually have much to say how happy you are.

How should the portions allocated?

There are several serving plates on the market. The Canadian researchers used the plates that are marketed under the name The Diet Plate in his study.

You can find the dinner plates in different versions for men and women (pictured above), and there are also children’s models. Servings of meat, fish or chicken (protein) shall constitute one quarter, ie 60 to 90 g for women, and 125 to 150 g for men.

Starchy carbohydrates (rice, potatoes, pasta, peas, corn, turnips, beans, noodles, bread and lentils) should also be one quarter, and corresponds to 90 to 125 g for women and 180 to 225 g for men.

One half will be other vegetables (raw or cooked). Rice – or pasta ring (outer circle) is used to indicate the quantity of mixed dishes such as beef stroganoff, stew, spaghetti Bolognese, fried rice, etc.

The Diet Plate is the only clinically proven portion control system in the world. The plate counts the calories so you don’t have to!

Losing weight has never been so simple, no special foods, no weighing or measuring, just serve it on The Diet Plate

Coach Ransy
www.coachransy.com

The 5 Vegetarian Weight Loss Mistakes Caused By Advertisers

By Kardena Pauza

Naturally, when most people think of vegetarian foods and weight loss, they think of men and women eating healthy meals with plenty of energy to spare.

But, what most people don’t realize is there are a number of these so-called “health foods” that vegetarians are regularly consuming that aren’t just unhealthy, but lead to weight gain, and I’m not talking muscle.

Over the years I’ve made many mistakes when it comes to eating healthy on a vegetarian diet and so I thought I would share with you some of the lessons I’ve learned. This way, only one of us has to make the vegetarian blunders.

With that being said, here are the 5 biggest weight loss dieting mistakes people make when switching to vegetarian meal plans:

1. Eating “health food bars” and protein bars as a healthy snack alternative or as a meal replacement.

This one is a biggie. These bars are loaded with junk binders and fillers with very little nutritional value. Unfortunately, many people believe the advertising and so think they are eating a healthy substitute. My advice, read the labels before you eat them. If nothing else, skip the bars altogether and have fresh fruit instead.

2. Falling for the convincing advertising that energy pills, energy drinks, or anything labelling itself as “thermogenic” will lead to fat loss.

While you’ll get a two hour burst of “mania”, the incredibly large dosage of caffeine in these products will bring your “high” to a crashing halt that often lingers for two to four hours.

Tip: avoid these ingredients: taurine, guarana, caffeine

Truth be told, energy products do NOT accelerate fat loss and none of them even work to curb your appetite.

So, do yourself a favour; skip the energy roller coaster and avoid every energy product that contains either sugar or caffeine.

3. Thinking there is a magic cereal diet.

There isn’t one. In fact, most recently a popular women’s magazine was glorifying a particular cereal as the breakfast of choice for those wanting to lose fat. Shame on them!

What they don’t tell you is that many of these cereals contain way too much sugar and refined carbs, little-to-no protein, a small amount of fibre, and worst of all, fat derived from hydrogenated oils.

With that being said, if you really want to lose fat, then whatever you do, avoid processed grains and do NOT eat cereal in place of real food.

4. Wasting money on bodybuilding supplements

Why spend your hard-earned money on a product that is really just processed milk? Simply put, you don’t need the junk that is advertised in bodybuilding supplement magazines. You can avoid them and still lose fat and build a better body.

5. The misconception that low-fat products are your best bet for fat loss

Again, those advertisers are real sneaky I tell you! But here is something they don’t tell you; the only way to make these low-fat foods taste worthwhile is by pumping them full of sugar.

Sugar causes a number of potentially damaging side effects to your body, but the most visible nasty side effect is the fat that is stored right on your belly and thighs.

Tip: I recommend consuming no more than 6-9 grams of sugar per sitting. Just be careful of the nutritional label as it might indicate 6 grams/1 cup serving, while you’re eating 2 cups and oops, you just consumed 12-18 grams of sugar!

So, those are 5 of the biggest mistakes made by those switching over to the vegetarian lifestyle. If you follow those guidelines you’ll be well on your way to a healthy vegetarian fat loss diet.

Coach Ransy

www.coachransy.com