Cancer

Quercetin has been associated with reduced risk of breast cancer, pancreatic cancer, lung cancer, stomach cancer, and prostate cancer.

Heart Attacks

Sometimes heart cells can grow unmanageably, and this ups risks of having a heart attack. Fortunately, quercetin has been found to keep this excessive cell growth at bay, acting as a preventative measure for those who may have heart attack risk because of genetics or other factors. In addition, the discovery of quercetin’s abilities to protect against heart attack is especially good news for women. Because it acts as an estrogen, this may be the cause of its heart-protective benefits.

Cataracts

Quercetin is an antioxidant that blocks a type of sugar that leads to the formation of cataracts on the eye. People who smoke, or people whose eyes have been exposed to UV rays without protective glasses might consider supplementing with quercetin to reduce the risk of developing cataracts.

Asthma and Allergies

Because it reduces inflammation in the air passageways, quercetin has been useful in the treatment of asthma. It also reduces allergic reactions to pollen in the air, which can worsen asthmatic symptoms.

Other Benefits of Quercetin Include:

• Reduces symptoms of heartburn
• May inhibit a bacterium that is responsible for ulcers
• Reduces the recurrences of attacks with gout
• Reduces inflammation associated with Crohn’s disease
• Reduces occurrence of respiratory problems
• Aids the lungs to properly function
• Lowers cholesterol levels

How to Take Quercetin

Take quercetin alongside your vitamin C supplement—this enhances the benefits of vitamin C. Quercetin can also be used instead of the practice of drinking red wine to protect the heart, as quercetin does the required task without being associated with alcohol.

Because quercetin acts as a phytoestrogen (plant estrogen), talk to your doctor before taking quercetin in conjunction with hormone replacement therapy. Patients on medication for high blood pressure should also beware—quercetin has been associated with higher levels of felodipine than is healthy.

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Treat Thanksgiving just like any ordinary day by continuing with your usual physical activities and exercises. If the gym is closed, do indoor exercises or engage in other activities that will require physical exertion. For example, if you need to do some shopping, park your car a few blocks away from the store so you can engage in some brisk walking. Skipping the elevator and/or the escalators in favor of the stairs can also work quite well.

It is so easy to grab quick but carb-laden and fatty snacks when doing your shopping during Thanksgiving day. But instead of picking up the next fry, stash an apple in your bag. Better yet, eat first before you do your shopping.

Most people work up an appetite for a big party by skipping lunch or breakfast. Doing so can only lead to disaster, as skipping meals will result in binging. A simple trick is to eat right. Have complete but light meals, like a bowl of oatmeal and fruits for breakfast, chips for light morning snack, then your usual lunch, and another light afternoon snack. I am pretty sure that by the time the big Thanksgiving dinner comes, you will not have the urge to gobble up everything that is set on the buffet table.

Just because the dishes were served buffet-style, it does not mean that you need to eat them all. Instead, browse casually over the fare and do a mental calculation of all the calories that you might get. If you really cannot resist the temptation of all those fattening foods, take small portions of each dish. This way, you get to taste a bit of everything without having to pop a few buttons on your jeans.

Remove all visible fats (chicken skin, pork and beef fat) as they have the tendency to settle in your waist, hips, and thighs. If you really want meat dishes, at least choose the lean, barbecued, roasted, or grilled kind.

Avoid alcoholic drinks, sodas, and concentrated juices as these are packed with calories. Aside from packing on the sugar, these drinks also have the tendency to bloat you up. Instead, ask for water and take a sip between your bites. Water will fill you up without the bloated feeling and cleanse your palate for total food enjoyment.

Always go for vinaigrette for your salad dressing instead of the rich concoctions like thousand island, Ceasar, or blue cheese dressings. If salad dressing options are not available, just dip the tines for every forkful. It is just as flavorful, but with less calories.

Just stop when you feel you have had enough. Learn to politely reject whatever is offered to you. If you are afraid to offend people, just have a taste of their offering.

Studies show that the slower you eat, the lesser your tendency of overeating. Take your time to savor each bite while enjoying a conversation with family and friends. Remember that Thanksgiving is not just about food but about bonding with our loved ones as well.

Grab fruits for dessert instead of fudges and pies. This is because fruits act as buffer, and their fiber and water content will make you feel full. Thus, you will not have to worry about overeating.

All the Thanksgiving preparations tend to conk you out, and this tends to promote overeating. The trick, however, is to learn to say no to those tasks that you know you cannot handle. When the stress from all those activities take its toll on you, take time out to move away and do some deep breathing.

Pair every party you attend to with a physical activity or an exercise regimen. By burning the calories you take in, you will not only keep your present weight, but also have the potential to lose more.

All the Thanksgiving buzz around you can make you feel that you do not have the time for your fitness activity. To avoid making excuses for not exercising or putting it off for another day and completely forgetting about it, strive to make exercise your first activity of the day.

To make sure that you have something healthy to eat when attending Thanksgiving dinner, try bringing a bowl of salad or other healthy alternatives. You do not only make a nice guest, you also get an assurance that you get to stand by your healthy diet game plan.

Remember that this is the time to celebrate togetherness with family and friends; to toast for love, life, and happiness. Keeping this in mind will help you enjoy the real meaning of the season, and all the worry about food and your diet only secondary.

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The idea that heart disease is not a problem for women can be partially blamed on medical research. Studies have primarily been focused on men and some doctors are slow to recognize the symptoms of heart disease in women. The American Heart Association has started the “Red Dress Project” which recognizes cardiovascular disease as the leading cause of death in women.

Women can experience warnings signs weeks, months or even years before an actual heart attack according to a study funded by the National Institute of Nursing Research. The differences in the symptoms between men and women are significant. Men have the classic symptoms, tightness in the chest, shortness of breath and arm pain. Women on the other hand have quite different symptoms which include nausea, dizziness and extreme fatigue. Women who participated in the study told researchers that they had a hard time getting their doctors to take their symptoms seriously as the doctors often blame these symptoms on stress. The top five symptoms of women who participated in this study were, unusual fatigue, anxiety, insomnia, shortness of breath and indigestion.

Drugs that dissolve coronary blood clots can reduce the risk of death when having a heart attack although women have a higher risk of a stroke from this therapy. Sadly statistics show that women are slower to get this treatment in the midst of a heart attack than men are. Women have a higher rate of death and complications than men when coming to a hospital while suffering with a heart attack. A premenopausal woman having a heart attack has twice the death rate as a man with a similar age, according to experts. Knowing the warning signs and acting quickly to get to a hospital can prevent cardiac arrest. Most people tend to wait up to 2 hours before taking action. Experts advise to call 911 within the first 5 minutes of experiencing these warning signs.

Prevention is a key factor in reducing a woman’s risk of a heart attack. The American Heart Association encourages women to work with their doctors to keep their blood pressure low, check your cholesterol levels regularly and avoid hormone replacement therapy if possible. Don’t smoke and exercise at least 30 minutes a day, 5 days a week. Eat heart healthy foods such as fruits, vegetables, nonfat dairy products, legumes, fish and proteins low in unsaturated fats. Also watch your weight. Body mass index should be between 18.5 and 24.9 and a waist measurement of less than 35 inches.

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This is NOT just a useless weed! Dandelion has been safely used as a medicinal herb and food for centuries. Dandelion (taraxacum officinale) – The name of the genus, taraxacum, is derived from the Greek word taraxos (disorder), and akos (remedy), because it was considered to be a cure all for every health problem. Native Americans were using Dandelion long before the discovery of America for a wide variety of ailments.

Traditionally, this abundant weed has been used as a tonic and blood purifier, for constipation, inflammatory skin conditions, eczema and acne, joint pain, and liver dysfunction, including liver conditions such as hepatitis, cirrhosis, gout, and jaundice.

It’s also used in the treatment of flu, gallstones, kidney and urinary disorders, hypoglycemia, dyspepsia with constipation, edema associated with high blood pressure and heart weakness.

Dandelion is unequalled for detoxification, hepatitis, and acute infections. It’s a powerful diuretic but doesn’t deplete the body of potassium like many diuretics. It’s very rich in minerals like iron, phosphorus, calcium, potassium, and boron and vitamins A, B, and C. It also contains saponins that prevent tumor growth and up to 25% inulin, a phytochemical that seems to selectively nourish and increase the body’s supply of good intestinal bacteria such as bifidobacteria.

Externally the fresh juice will fight bacteria and help heal wounds. The latex contained in the plant sap can be used to remove corns and warts. When placed in a paper bag with unripe fruit, the flowers and leaves release ethylene gas to ripen the fruit quickly. A liquid plant food can be made from the root and leaves. A dark red dye is obtained from the root. Or make your own cosmetic skin lotion from the appendages at the base of the leaf blades, distill in water, then splash on to clear the skin and fade freckles.

Gather edible leaves and flowers anytime, roots in spring. The young leaves are less bitter and delicious when tossed with sea salt, lemon juice and olive or flax oil, and flowers are eaten raw in salads or dipped in batter and fried. Get the kids out to gather a gallon of flowers and make your own wine. Be sure to hide away a bottle for a special winter gathering. You’ll love a taste of summer during the Winter Solstice. Gather, chop fine and slow-roast the roots for a delicious coffee substitute. What a versatile and generous weed!

We all need this FREE medicine, and you’ll definitely notice the difference with a cleaner, healthier body. There’s no need to kill, spray herbicides or otherwise eradicate this healthful weed from your manicured lawns. Don’t you believe that every green, growing plant is here for us to use beneficially? Spread the word, not the poison.

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3. How to Be a Healthy Vegetarian

1. Try easing your way into your new diet. Cook your favorite meals, but instead of using meat try substituting with mock meats or vegetables. For example when you make spaghetti, instead of using ground beef put crumbled veggie burger or ground meatless beef. Don’t jump right into vegetarianism; you might rob your body of vitamins and essentials proteins. Add a lot of vegetables to your diet, dark leafy greens are a high source or fiber and proteins. Like with all diets it’s good to avoid a lot of junk food and drink a lot of water. Variety in your diet is important for being a healthy vegetarian. Eat lots of; fruits, vegetables, nuts seeds, and whole grain products. Be creative and mix it up.
2. Reading labels is a big part of being a vegetarian especially those who try and avoid anything with animal products. There are things to watch out for like, gelatin which is in Jell-O, and is made from animal: skin, hooves and bones. Also lard which is pig fat. You should always read labels, just to know what you’re putting into your body.
3. Vegetarians are very likely to become anemic if they don’t eat right, from the lack of iron which you would normally get from red meat. Foods that contain a good source of iron are; dried beans, spinach, chard, and dried fruit. To help your body absorb for iron eat foods containing vitamin C. Foods like oranges, tomatoes, fruit juices and broccoli are all a great source of vitamin C. Another important vitamin is calcium, which is needed for bone and joint health. It’s especially important for teenagers and kids that are still growing. Try eating broccoli, tofu enriched with calcium, and/or low fat milk or fortified soy milk.
4. But there are a lot of healthy upsides to a cruelty free diet:

• Vegetarians live on average six to ten years longer than meat eaters.
• Reduced risk of types of cancer, and heart disease ( 50% higher risk for meat eaters)
• Less chance of becoming obese (though most mock meats have less fat than the real thing- they are not fat free. So if you’re looking to lose weight make sure to look out for that)
• Vegans (vegetarians who eat no dairy or eggs) are less likely to develop acne.

It’s also always good to exercise, even just light exercise, take your dog for a walk or do stretches. Keeping your body active is one of the best things you can do for yourself.
Sometimes, with the hustle and bustle of life it’s hard to give yourself the kind of care you deserve. If you’re a busy person and don’t have time eat like you should, I suggest meal replacement shakes. They are enriched with tons of vitamins and great for your body. When you’re on the go take carrot and celery sticks with you and sank on those. Peanut butter, rice cakes, popcorn and juice bars are all fast easy snacks that are good for you.
Becoming a vegetarian might be a hard transition, but it’s worth it to protect animals and their rights. I strongly believe in the idea that the more vegetarians there are the fewer animals killed. It’s not only a great gift for animals, the environment; it’s great for you and your body.

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The method described here is most suitable for women of, shall we say, more mature years and the great thing about it is that the regime of exercise and diet is the easiest ever to follow. A little boring some might say but no need to calculate, to cook, or to figure out any complex menu—in fact no menu figuring what so ever. For the no cooking bit to work you do need a moderately (just moderately) cooperative husband, partner, lover, or other household member.

After considerable research on the best way to lose weight—approximately half a life time’s research actually, my wife and I decided on the moderate exercise and calorie counting method as the most likely to be successful for her to lose weight. How right we were. A simple case of less energy in than the energy going out—regular exercise combined with a calculated amount of healthy food. It’s the only way to go!

Let’s start with the basics. If you are female, about 150 pounds (70 kilograms or so), and you want to reduce to about 130 pounds (61 kilograms or so) with the commensurate reduction in dress size, say from the tight squeeze into size x now, down to a tight squeeze into the size x – 1, then just keep reading.

You probably also have a yearning to get down to 130 pounds because you regard it as your proper fighting weight, or in Lucy’s case, her wedding day weight. In other words it is the weight when you considered yourself to be at your peak. —A great goal!

Now I am not saying that this diet won’t work for women going from say 170 pounds (about 77 kilograms) to 150 pounds or indeed women of any other starting weight. However I am sticking to what I have personal knowledge of and trying to keep this article on a truly scientific a footing—be it only with a sample of 1. I will therefore keep to what happened in this single instance.

We got the calorie number requirements form Allan Borushek’s book—‘Calorie and Fat Counter’ If you are a woman of over 55 years and 150 pounds, your intake should be about 1660 calories per day provided you are just sitting around, working in an office or the like. If you are doing all the housework then add about another 100 calories. We chose housework as part of Lucy’s activity regime—because that left me free to do more important tasks! Well—I do all the cooking and most of the gardening. See, I told you this was a scientific account.

So according to these figures Lucy and I agreed that to maintain her present weight she should be on about 1660 + 100 =1760 calories per day. We used the good old ‘Calorie and Fat Counter’ book again to calculate her true pre-diet intake and it came to considerably more—over 2000 calories.

So we figured this would be easy then. All we had to do was increase the activity and decrease the calories or perhaps do both and we would be on track. We decided on both.

Based on foods my wife liked to eat we decided on the following basic diet. It had to be simple, easily prepared without deep thought (because I do the cooking remember), easy to shop for, and consistently deliver the correct calorific value.

Fortunately Lucy does not mind eating the same or very similar foods day in day out. She is comfortable with this because she is secure in the knowledge that she has her calorie intake fully under control and this, for her, was the most important factor. She felt that if she was to have a more varied, perhaps less boring regime, she would find it a hassle to recalculate, prepare and organise and in this case she might be more likely to give up and it had to be simple for me also of course. So simple and straightforward it was, and is, and on with the task!

Here is the actual diet and calorie intake—all day and every day!

Breakfast
1 x 200 gram tub of low fat yoghurt—190

1 slice of whole grain toast—100

1 average size sardine—25

Total calories for breakfast—315

Lunch
1 whole grain roll—200

4 average size sardines—100

Lettuce in roll almost nil calories
1 packet or one small tin of soup on average—140

Total calories for lunch—440

Dinner
270 grams (a full bowl) of microwaved greens—270

1 x packet of ‘Lean Cuisine’ ready meal or similar low fat meal—average calories—300

Total calories for dinner—570

Between meal snacks
Fruit various, two or three serves per day on average—250

Total calories for snacks—250

Total daily calorie intake is therefore—1575 calories

Okay, so this diet delivers 1575 calories each day. This is 1760 – 1575 = 185 calories under what is required for maintenance if Lucy is doing all the housework. Now Lucy and I figured that if a little extra exercise was added then this must result in loss of weight over time. The exercise regime we decided should include some walking everyday.

Based on the time Lucy felt she was prepared to devote to this it was decided to include 50 minutes of walking every day. This 50-minute walk around our local neighbourhood is undertaken every morning just as soon as it begins to get light. Right now this is at about 5.00 AM.

As with the food there is no variation introduced here such as alternate walking routes. The priority is for a simple consistent exercise routine and Lucy walks exactly the same 2.8 miles (4.5 kilometres) circuit each and every morning. The only exception is if she is unwell or the rain is absolutely bucketing down.

Now I know that most people might not want to stick to exactly the same diet and exercise routine every day. What I am saying is that we know that this definitely works. However if you wanted you could use tuna or some other convenient protein rich source instead of the sardines and, as Lucy does, you do have the excitement of looking forward to a change of ready cooked meal every dinnertime!

So there you have it ladies all the information you need for a certain loss of 20 pounds or the equivalent 9 kilograms and the reduction of one dress size. Lucy did it and you can too.

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So often, women who suffer from anorexia are overlooked, until they drop significant amounts of weight.  According to the American Psychiatric Association, it is much more common for women to exhibit borderline signs of anorexia, and thus, are diagnosed with Eating Disorder Not Otherwise Specified.

How can you tell if someone you love is struggling with anorexia or a less prominent form of anorexia (eating disorder not otherwise specified)?  Tell-tale signs of anorexia include: self-starvation, tearing or cutting food into small pieces, sensitivity to cold, worrying about how “fat” she is, loss of menstruation, constantly comparing herself to other women’s shapes and sizes, and focusing a lot of attention on food and weight.

Personally, I continue to fight an ongoing battle with anorexia, a battle that has lasted for 11 years.  I also know far too many women, who are beautiful in every way that counts, who suffer with the terrible disorder.  Through these experiences, I learned how to help someone I care about who struggles with anorexia.

First, it is important to educate yourself about the nature of anorexia.  Gaining an understanding of the core issues that often lead to anorexia is essential in helping someone you love fight the disorder.  For instance, many women develop eating disorders due to the experience of trauma, such as rape, sexual abuse, physical abuse, and emotional abuse, and/or neglect in their lives.  Oftentimes, someone will turn to controlling the amount of food one intakes as a way to control one’s feelings regarding their experiences.  Many individuals who struggle with an eating disorder are not supported by their family members or friends.

Others develop eating disorders in response to comments made about their weight or appearance.  On several occasions, for example, peers and even family members told me that I was fat and/or ugly!  Another risk factor for individuals developing eating disorders is if the individual’s family is preoccupied with food and/or weight.  While each individual’s experiences leading to anorexia are different, it is important that you understand that anorexia is much more about control and underlying emotions than it is about appearance and weight.

Second, encourage your loved one to talk with someone he or she trusts about how she feels, what has happened in her life, etc.  Do not pressure your loved one to talk to you; instead, offer your support by letting the individual know that you are available to listen to her when or if she is ready to talk with you.

Third, encourage your loved one to seek professional help.  Psychotherapists and psychiatrists are trained to help individuals with eating disorders; thus, these professionals should be utilized in eating disorder treatment, when possible.  Seek counseling yourself if you feel you need some help coping with the situation.

If you are a parent, do not fight with your child who is suffering with anorexia about what she is eating, not eating, how much she weighs, etc.  Instead, encourage your child to talk to you about how she feels.  It is perfectly reasonable to tell your child that you are concerned that she is not eating enough or that you are concerned that she is getting too thin.  However, pushing your child to eat, will only cause more anxiety around food for her.

If you are a parent and you notice your child losing a lot of weight, take him or her to a primary care physician to have the physician monitor the health of your child.  If it becomes necessary, consider taking your child to an eating disorder clinic or hospital for inpatient treatment.  The hospital will provide a medically safe place for your child to work on the issues behind her eating disorder.

Approximately .5% of American females suffer from anorexia nervosa; chances are you know someone who struggles.  If you desire to be supportive of her, In order to support your loved one who struggles with anorexia, educating yourself about the disorder, encouraging her to talk to you, and encouraging her to seek professional help are good first steps in helping your loved one reach recovery.

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One problem with flip-flops is they can cause overpronation. Overpronation is a condition where the arch of a person’s foot flattens when they step down on their foot. This causes the foot to roll inward (toward the center of the body). Everyone’s feet pronate naturally; however, because flip-flops are made of spongy foam, they allow your feet to pronate more than normal. Over time, overpronation can cause pain in your feet, legs, and back.

In addition to causing overpronation, flip-flops can also cause you to trip easily. Because of their loose fit, it is easy to trip on your flip-flops while walking, especially when walking on uneven ground or when walking up or down a set of stairs. In addition, the straps often break while walking, further increasing the risk of tripping. Doctors treat numerous patients each summer for injuries caused by wearing flip-flops.

Instead of wearing flip-flops, you should consider wearing a pair of sandals with good arch support. Find a pair that is comfortable and provides decent arch support. One brand of sandal with good arch support is Chaco. If you insist on wearing flip-flops, here are some tips to reduce the chance of injury:

1. Don’t buy cheap flip-flops: Find a pair that offers adequate arch support. Also, make sure they fit well, so you will be less likely to trip on them. Chaco also sells a line of flip-flops that use the same footbed as their athletic sandals.
2. Avoid wearing flip-flops when participating in physical activity: Many injuries from flip-flops occur when people are participating in physical activities, such as running or walking. If you are going to be active, don’t wear your flip-flops. They can cause you to trip and seriously injure yourself, and they don’t provide any protection for your feet.
3. Don’t wear flip-flops for extended periods: Flip-flops are okay for wearing to the pool or beach, or for stepping outside for a few minutes. However, don’t make flip-flops your primary shoe during the summer months. If you insist on wearing them throughout the day, try alternating between flip-flops and other shoes each day.

Flip-flops don’t offer the arch support and foot protection of other shoes. In addition, the loose fit makes tripping a risk for flip-flop wearers. They are okay to wear for short periods; however, extended wear can cause foot, leg, and back problems. You may not notice the problems immediately, but once they do become noticeable, you may have done permanent damage. If you don’t like wearing regular shoes and socks during the warmer months, purchase a pair of sandals with adequate arch support. If you absolutely can’t resist wearing flip-flops, try to alternate between flip-flops and other shoes in order to prevent damaging your lower body. Even though flip-flops seem like comfortable shoes, you will be more comfortable in the end if you will avoid this popular footwear as much as possible.

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On the extreme end of the spectrum are vegans. Vegans eat no animal products whatsoever – no eggs, no dairy products, not even honey.

Lacto-ovo vegetarians, however, are a bit more moderate. Lacto-ovo vegetarians do consume dairy products (milk, cheese, butter, and so on) and eggs. (“Lacto” is derived from the Latin word for “milk” and “ovo” is derived from the Latin word for “egg”.) They simply abstain from animal flesh (that is, meat). This certainly gives lacto-ovo vegetarians many more menu choices than their vegan friends, and makes it easier to ensure that they are getting enough of the right nutrients, such as protein.

Below we will look at the wide variety of food choices available to lacto-ovo vegetarians and how to ensure proper nutrition.

Lacto-Ovo Vegetarian Foods

Some people think of vegetarians as eating only “rabbit food” – lettuce, carrot sticks, and maybe an apple or two. This certainly would seem like a boring way to live.

Fortunately for lacto-ovo vegetarians, there is life beyond the salad bar. There is a wide variety of plant-based foods that can make a lacto-ovo vegetarian diet interesting and delicious. Here are some examples:

• Pasta: There are countless ways to prepare pasta. From traditional spaghetti with a meatless red sauce to Fettuccini Alfredo, cheese tortellini with pesto, or a refreshing pasta salad, you’ll never run out of interesting menu choices.
• Pizza: Hold the pepperoni, but pile on the veggies. Pizza is not what it used to be. These days, many restaurants and pizza parlors offer gourmet selections topped with interesting non-meat choices – from spinach to zucchini to sundried tomatoes, and interesting gourmet cheeses as well. And if you do crave pepperoni, many supermarkets and gourmet shops now carry vegetarian “pepperoni” for your pizza.
• Sandwiches: Sandwiches are more than just some meat between two slices of bread. From a simple tomato-cheese melt to a gourmet roasted vegetable pannini, sandwiches can offer lacto-ovo vegetarians a wide variety of hearty, satisfying, and delicious menu options.
• Salads: When it comes to salads, the traditional lettuce is only the beginning. Lacto-ovo vegetarians can create salads with a variety of healthy and interesting ingredients. In addition to traditional garden salad fixings, toss some cooked pasta with the lettuce and other veggies, and add some nuts, raisins, or dried berries. If desired, top with some crumbled feta or gorgonzola cheese, or chopped hard-cooked egg. Add a slice of crusty bread and you’ve got a meal in a bowl!
• Grains and legumes: Rice, barley, and other grains can be the start of some great vegetarian meals, and are especially nutritious when combined with legumes, such as beans or lentils. Add vegetables, cheeses, and other ingredients, and the possibilities are endless.

Getting the Right Nutrients

As illustrated above, the culinary life of a lacto-ovo vegetarian can be far from boring. Also, contrary to popular myth, a lacto-ovo vegetarian diet can provide all the nutrients that your body needs.

Many people assume that vegetarians don’t get enough protein or other nutrients that are so plentiful in meat. This is not necessarily true. With a little education, you can learn to select plant foods in combinations that will provide complete nutrition.

Consider, too, that while meat is indeed an easy source of protein, iron, fatty acids, and other essential nutrients, it is also a source of saturated fat and cholesterol, which can lead to clogged arteries and heart disease. Avoiding meat is both healthy and nutritious if you make the right food choices.

Here are some tips for nutrition-conscious lacto-ovo vegetarians:

• Protein: Protein is not found in meat alone. Lacto-ovo vegetarians can obtain protein from eggs, dairy products, and the right combinations of vegetable sources, such as beans eaten with grains. Peanuts and peanut butter are also high in protein.
• Iron: There are two kinds of dietary iron – heme iron and non-heme iron. Heme iron is found only in animal tissue, so vegetarians are limited to non-heme iron, which is less easily absorbed by the body. To ensure that you consume (and absorb) enough iron, be sure to eat lots of leafy green vegetables, legumes, and whole-grain breads and cereals. Vitamin C can enhance the absorption of non-heme iron, so be sure to drink your orange juice, too!
• Fatty acids: To ensure that your body gets enough of the essential fatty acids that it needs, be sure to eat plenty of seeds, nuts, grains, legumes, and leafy green vegetables. Flaxseed oil is particularly rich in fatty acids, and is highly unsaturated as well!
• Vitamin B12: Vitamin B12 is found only in animal products. Lacto-ovo vegetarians can obtain this essential nutrient from eggs and dairy products. If you’re not sure that you’re getting enough vitamin B12 from these sources, take a good multivitamin supplement.

You might also want to consult your doctor from time to time, as he can provide dietary guidance based on your own physical condition and lifestyle.

Here’s to a healthy, nutritious, and delicious lacto-ovo vegetarian lifestyle!

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I spent most of my 20s on anti-depressant medication. The stress of trying to keep up with my college studies, strained personal relationships and working 30 plus hours a week at two different jobs landed me in psychiatric facility when I was 19. The healing came fairly quickly, the Prozac even quicker. Still, I felt lost and wondered what my purpose in life was.

I knew I wanted to be a writer. As an only child, books and words were often all I had and they comforted me. I told myself and others I wasn’t sure if having children would ever be an option for me. I didn’t think I was mentally stable enough to handle the pressure of child rearing and worried I would pass my mental illness onto any I might choose to have.

I met my husband Daniel and married him in 2000. I was still on the fence about having children, but he reassured me that we would handle it together and thought that having and raising a family would be a wonderful challenge for us. Exactly two years later, while celebrating our wedding anniversary, our daughter Mia was conceived. We had planned on waiting a few more years before starting our family but apparently that wasn’t in the cards.

After the initial apprehension of discovering I was pregnant, something miraculous happened to me. First, I quit my Prozac and Wellbutrin immediately. I knew I probably should have checked with my doctor first but I couldn’t bear the thought of my child being harmed by the drugs. Even with all the hormones that were surging through my body and the absence of my anti-depressants, I felt surprisingly happy. My attitude towards things changed. I began eating healthier and gave up caffeine entirely. I didn’t want to put anything into my body that could possibly hurt my child.

After the initial fatigue of the first trimester, I began to feel even better. Even though I had a rewarding job in public relations at the time, something I had worked my whole career for, I told my husband I wanted to stop working and raise our baby full-time if we could afford it. I felt that raising our child was the most important job I could take on.

I exercised frequently and grew larger. I still had never felt so happy and content in my entire life. Carrying my child filled me with an inner peace I had never known before. And again, I’m sure many (including my own mother) were surprised when I decided to breastfeed my child and began reading literature and taking classes on it. After the birth of my daughter, Mia Isabel, in June 2003, I waited for the postpartum depression to set in. I thought surely with all my problems with past depression I would be one to suffer from this.

Maybe it was the breastfeeding, but the post-partum depression never came. In one of my books I read that production of the hormones prolactin and oxytocin promote feelings of warmth, love, and cuddliness. I was down because I hadn’t been able to deliver Mia vaginally and had to endure a c-section after 23 hours of labor, but I think that was understandable. And sure, I was tired in the beginning, but it took me a while to realize that it was okay if I didn’t keep the house immaculate while nursing a baby all day long and changing her diapers. My husband reminded me that our child’s needs definitely came first over household chores and was a big help to me when he came home from work.

In fact, I was so happy with my new family, I didn’t spend a night away from my daughter until she was almost eighteen months old. I always thought couples that couldn’t separate themselves from their children, even for an overnight trip, were crazy. Now I completely understood. On a girls’ weekend in New York City in December of 2004 I had a wonderful time, but I missed my little girl and my husband terribly.

I realized that for the first time in my life I had something to center me. My daughter. I didn’t have time to mope around and reflect on all the things I hadn’t done in my life or feel sorry for myself. Mia forced me to live in the here and now, and continues to do it on a daily basis. I want to live a long and happy life with my family, and eventually give her a brother or sister.

The love I feel for my daughter is overwhelming. Every day she amazes me and inspires me. I love taking her on outings and to children’s museums just so I can see the look on her face when she experiences something new. I want to go to graduate school now to get a master’s degree. I want her to one day be as proud of me as I am of her. There are days when I feel down, the old feelings start to creep back, but I look at my daughter and make the decision to stay off medication for as long as I can. I know one day I might need it again to stabilize me, but for now she is the only drug I need. It is quite an addiction.

Actually, the only times I feel really depressed are when money gets a little tight and I realize I may not be able to stay at home with her full-time anymore. I can’t bear the thought of working an 8-5 job and only seeing my daughter for a few hours at night.

It has inspired me into doing something else I might never have done, which is working from home. I am trying to launch a career as a freelance writer, which has always been a dream of mine. I hope that I can be successful; because I believe being with my children as much as I can is the most important thing I can ever do with my life. And I know I can’t tell Mia that she can achieve all her dreams if I never try to accomplish mine.

I can’t explain why I am one of those women who managed to dodge the roller coaster ride of pregnancy and postpartum depression. But I feel for the women who do have to go through it. I recently saw Oprah Winfrey’s interview with Brooke Shields and her battle with postpartum depression and it brought me to tears. It was hard enough experiencing that pain most of my adult life. I can’t imagine how awful the guilt and sadness postpartum can be during what should be a joyous time. My husband thinks that maybe I had to suffer for so many years to truly appreciate the miracle that children can be. I don’t question it. And I can only hope I am lucky enough to experience the same sense of well-being the next time around.

Related posts:

1. What Are The Symptoms of Depression? (Clinical Depression-Major Depression)
2. What is Depression? (major depression)