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Going Vegetarian? Remember These Simple Truths

Going Vegetarian?  Remember These Simple Truths

Thinking of adopting a vegetarian diet plan? More and more people are starting to make the switch from eating meat to choosing vegetarian-friendly foods instead.

For some people, it’s just a matter of cutting out meat once or twice throughout the week, while for others, they choose to go vegetarian because of their own personal beliefs.

Whatever the case, if you are thinking about going vegetarian, there are going to be some important points that you must remember before you do.

Those who go vegetarian without a game plan are not going to structure their diet properly and may be setting themselves up for long-term damage.

1. Vegetarian Does Not Mean Carb Loading

The very first thing that you absolutely must know about going vegetarian is that this doesn’t give you free rein to choose as many high carb foods as possible.

This is perhaps the biggest mistake people make. They think that, since they’re vegetarian, they should now be eating plates of pasta, bagels, bowls of cereal—basically anything that is a “whole” grain.

This isn’t the case at all. If you do this, there is a very good chance you will start to gain body fat as your body will consume far more calories and energy than it needs; not to mention, you’ll be on a roller coaster ride of hunger all throughout the day.

A proper vegetarian diet is actually quite low in all those foods just described. Instead, it’ll have you turning to ample amounts of fresh fruits and vegetables, seeds and nuts, beans, lentils, and legumes, along with smaller amounts of rice, quinoa, barley, oatmeal, and whole wheat pastas.

This will provide far greater nutritional balance in your day and help to prevent energy highs and lows over the 24 hour period.

2. You’ll Need To Plan Your Day Properly

Next, you need to start doing some planning if you are going to adopt the vegetarian way of eating.

Since you won’t be taking in nearly as many “complete” sources of protein, which animal proteins provide, food combining is going to be more important for you.

Food combining will allow you to get your protein needs met because you will get specific amino acids from both of the foods that you’re eating; the combined foods together will complete the full spectrum.

This is important because if you aren’t getting the full spectrum of amino acids, you are not going to maintain your muscle mass as well and may not recover from workouts as quickly either.

Whenever you are eating grains such as brown rice or barley, try and combine them with some beans and lentils as well to complete the protein source.

One exception to this rule is quinoa, which is a complete grain itself and perfect to consume on a vegetarian diet plan.

3. Your Risk Of Nutritional Deficiencies Goes Up

The next thing that you need to know before starting a vegetarian plan is that your risk of nutritional deficiencies may also go up.

Vegetarians are going to be at risk for experiencing nutritional deficiencies in a number of different vitamins and minerals, including calcium, iron, phosphorus, and zinc.

It’s going to be very important that you are either making sure to choose vegetarian friendly foods that are complete in these nutrients, or alternatively, supplementing with a multi-vitamin.

If you are going to choose to supplement with a vitamin, see if you can find one that is specifically designed for vegetarians.

This will ensure that you are getting as many of the nutrients you need as possible. Just always keep in mind that it is better to get your nutrients from whole foods whenever you can, so don’t think that just because you’re using a supplement, you don’t have to pay attention to your diet plan.

4. There Will Be An Adjustment Process

Finally, the last thing that you need to know and remember is that there will be a strong adjustment period when you first start up on a vegetarian diet plan.

You may find that it does take some time to get used to and at first, your energy levels may be low.

This will largely depend on just how well you structure your diet and if you are taking care to get the nutrients that you need.

Those who are paying good attention to proper vegetarian nutrition and use this right off the bat are less likely to find that they are dealing with energy slumps or related issues, so spend some time getting the proper concepts in place before you get going. It will be well worth the effort.

As you get started on the vegetarian diet plan, you may also want to consider using a vegetarian friendly protein supplement as well to make sure that your protein needs do get met.

Both hemp powder as well as soy protein powder can be used by those who are using the vegetarian diet and will offer high quality protein for few calories.

At times when you are trying to get your protein intake sufficiently met from beans, lentils, and other vegetarian sources such as tofu or tempeh, it can get harder to keep your calorie intake down as these foods, while they do contain protein, also contain quite a higher amount of fats and carbs as well.

By using the protein powder, which is almost entirely protein, you’ll avoid this problem.

So there you have the vital points to know about going vegetarian. Make sure that you fully research this way of eating so that you are prepared for all the challenges possible with a vegetarian diet plan.

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Last Updated on January 15, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, go to my website (find my website here in my profile) and take the smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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