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5 Practical Tips For Starting a Vegetarian Lifestyle

5 Practical Tips For Starting a Vegetarian Lifestyle

You’ve been thinking about it for quite some time: eliminating meat and becoming a vegetarian. What influenced this change? Was it a Netflix documentary that moved you to tears? A friend or significant other who has given up meat in favor of a plant-based lifestyle? Or, maybe you simply want to try something new.

Whatever the reason, transitioning to a vegetarian diet is not as daunting as you may think. Sure, it isn’t necessarily easy. After all, if you grew up enjoying turkey at Thanksgiving or fried chicken on the 4th of July, consuming meat is ingrained in you.

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When I decided to became a vegetarian over five years ago (I am now vegan, but I had to start somewhere!), I performed a Google search extensive research to explore the benefits of vegetarianism and how to transition in a healthy, safe way. I found that there are many resources regarding the benefits of a vegetarian lifestyle. Still, I must admit, I made a few blunders. What I really needed were practical tips. If you’ve already read the articles and statistics about the health benefits of going “veg” and you’re looking for real, applicable tips, then this article is for you! Here are five pratical tips for starting a vegetarian lifestyle.

Start slow

Although you may be excited to dive right into the vegetarian lifestyle, it is best to start slow. Becoming a vegetarian is more than just a diet; it is truly a lifestyle change. A good idea is to start by eliminating meat from your diet one day per week. Meatless Monday is a fun, interactive (there’s a Facebook page!) resource that offers education about going meatless as well as delicious recipes. Remember, you are not in a race to become a vegetarian within a certain amount of time. Jumping into it will likely lead to feelings of discouragement and frustration. Take it slow and enjoy the process.

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Try something new

You may be tempted to simply eliminate meat from your diet, opting for fresh vegetables, salads, grains, and legumes. While these are important in a vegetarian diet, you may quickly become bored with plate after plate of beans and salad! Many people find it easier to transition to a vegetarian lifestyle by introducing meat substitutes into their diet. Popular brands such as Boca, Morningstar Farms, and Gardein are a few choices that offer meat-like products. They often have texture and flavor that is very close to your favorite meat dishes (try using veggie crumbles in your spaghetti; you really can’t tell that it is not beef!). When you become more comfortable in the kitchen, you can incorporate great protein sources like tofu, seitan, and tempeh. There are an endless number of wonderful vegetarian recipes, so get in the kitchen and start cooking!

Be mindful of your portion sizes

Although you may feel like you’re still hungry after a meatless meal, it is important to avoid overeating. This is were I went wrong when I started my vegetarian journey. Even as a meat eater, I’ve always loved salad. When I went meatless, I figured that I could have twice the salad without the calories. I didn’t factor in that twice the salad usually meant twice the cheese, dressing, croutons, etc. You get the point! I was replacing the calories and fat from the meat with calories and fat from all of the extra toppings.

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I truly believe that part of transitioning to a vegetarian lifestyle is also becoming more health conscious. I adopted a balanced vegetarian lifestyle by adding in protein- and fiber-rich plant-based foods into my diet so that I would feel just as full and satisfied as if I had consumed meat. Also, remember that you will eat again. So, unless you’re having your last supper, there is no need to stuff yourself!

Plan ahead

One of the biggest mistakes I made as a new vegetarian was not planning ahead. I would go the grocery store without giving any thought to what I was going to eat on a daily basis. Dining out was also frustrating because I didn’t know which restaurants had vegetarian options and would usually have to resort to having a variety of side dishes for my meal. The Internet is a great resource for vegetarian meal planning as well as looking up vegetarian-friendly restaurant menus. You don’t have to spend hours coming up with an elaborate weekly meal plan; however, discovering dishes and restaurants that you like and planning your meals accordingly will save you a lot of frustration, time, and even money!

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Have fun

Starting a vegetarian lifestyle does not have to be stressful or boring. Sure, starting anything new can be challenging. However, becoming a vegetarian should be a personal, pressure-free decision. You should be doing it because you want to do it. Enjoy experimenting with recipes and trying out new restaurants. Host a vegetarian dinner party and invite your friends. Consider finding a local Meetup group of “veg” foodies who enjoy gathering at various vegetarian restaurants around town. Not only will you find great food, you’ll also meet new people. Make it fun!

Featured photo credit: Wonderlane/ Flickr via flickr.com

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Malika Boyd

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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