Vegetarian Health

More and more people are becoming vegetarian. Whether it be for health reasons or personal beliefs, it’s not a terrible thing. It’s a health trend and people wonder, is eating vegetarian healthy? To answer your question, yes, eating vegetarian can be healthy as long as you are eating a balanced diet and getting the nutrients you need.

To explain this, here are two examples of eating a vegetarian diet: one, which is healthy, and the other, not so healthy.

Example 1: Samantha decided to go vegetarian because she loves animals. Her diet consists of waffles or cereal with soymilk in the morning, snacking on chips during the day, and eating a frozen cheese pizza for some of her meals. She also eats a lot of frozen vegan products.

Example 2: Mikayla decided to go vegetarian for health reasons. She was never fond of the texture of meat, so it’s something she won’t miss. Her diet consists of eggs, avocado, and whole wheat toast in the morning along with soymilk in her coffee; tofu or beans (pinto or black) with vegetables and brown rice, or whole wheat pasta with roasted veggies for lunch/dinner; and snacks on nuts and fruits or fruit/veggie (from the spinach) smoothies with protein powder when she’s hungry.

Which diet is healthier?…… Example 2!

  • Mikayla is eating a variety of foods that are fresh and NOT processed and is getting a lot of nutrients from eating those foods.
  • Samantha is eating a lot of processed foods that may be high in sodium. The frozen vegan products she consumes could be ready to go frozen meals, which include vegetables, but it looks like she is not consuming a variety of foods to get the nutrients she needs.

There are a few concerns when it comes to going vegetarian.

  1. If the diet is not balanced or the person is not eating the right foods, they could become deficient in some nutrients, including: protein, vitamin B12, vitamin D, ω-3 fatty acids, calcium, iron, and zinc. These nutrients are high in meat products but not in fruits and vegetables.
  2. Some people use a vegetarian diet to mask disordered eating to limit the foods they eat (I was guilty of doing this for a period of time in high school. My diet is 100% different than what it was in high school. I’ll write about that in another post).

So, what can you do to ensure you’re getting all the nutrients you need if you decide to go vegetarian? Here are a few foods that can help address some of the nutrient concerns:

  • Protein: tofu, soy products such as soy burgers/sausages, beans (pinto, black, garbanzo, etc.), nuts, seeds, and whole grains. You can make black bean burgers or falafels if you want to change it up!
  • Vitamin B12: This is only found in animal products. If you are vegan, you may want to consider consuming fortified products or taking supplements.
  • Vitamin D: egg yolks, cheese, fortified orange juice/soy milk, mushrooms treated with UV light (look for vitamin D on the mushroom packaging), and of course, being out in the SUN!
  • ω-3 fatty acids: eggs, canola oil, soy oil, walnuts, ground flaxseed and soybeans. You may want to eat foods fortified with the omega-3 fatty acids as plant based ones are not readily available to use in the human body.
  • Calcium: milk and dairy products (if you choose to consume dairy), dark greens (broccoli, spinach), tofu, calcium enriched/fortified food products (cereal, soy milk/yogurt, etc.)
  • Iron: Not easily absorbed from plant sources. Some foods include beans, lentils, iron fortified foods, and darky leafy green vegetables. Eat vitamin C rich foods with these iron sources as vitamin C helps the body absorb the iron. Think strawberries and oranges.
  • Zinc: Not easily absorbed from plant sources. Cheese is a good option if you eat dairy products. Plant sources of zinc include whole grains, soy products, legumes, nuts and wheat germ.

In my next post, I will be posting some meal ideas that you can incorporate into a vegetarian diet. I will also include vegan options! And remember, always consult with your physician or a Registered Dietitian.

What are some of your favorite vegetarian foods? 


2018 – Fitness Friday 5 + Weekly Meals and Workouts 2

Happy Sunday everyone. How are you guys doing today? I’m doing alright, thank you very much. It’s been a very busy week and I haven’t had much time to myself at all this week, much less working on other stuff. Only thing is working out and resting since I’ve been unusually tired this week.

Anyway, before I get into anything else, here were my workouts last week and my plan for this week.

Fitness Friday 3-9-18.PNG

My plan for this week:

3-11-18 Meal Plan


Sunday-  one hour elliptical

Monday-  2 mile run/sprints + upper body

Tuesday-  30 min elliptical + upper body

Wednesday-  yoga

Thursday- 5k run + upper body

Friday- 30 minute elliptical + legs

Saturday- PIIT

My plan is to get up early in the morning to do a half hour yoga/abs most days of the week. We will see how that goes!

I do plan on doing a nutrition post some time soon. I don’t know what topic it would be about but keep an eye out for it. I am thinking that maybe my post should be “How to Eat Healthy as a Vegetarian or Vegan”. If you guys have any suggestions on the nutrition posts you would like to read about, feel free to comment below or send me an e-mail (which can be found under the “About Me” Section.

Well, that’s it for now.

How were your workouts last week? 

Do you have anything planned for this week? 

2018 – Fitness Friday 4 (on a Monday)

Happy Monday everyone! How are you guys doing today? I’m doing alright, thank you very much. I have been so busy the past few weeks. I’m sorry for not posting! It’s just been hectic and time just flies by so fast.

Anyway, here were my workouts the past two weeks!

Fitness Friday 2-23-18


Fitness Friday 3-2-18


As you can see, I am starting to run more again. I ran the Donut Dash this past weekend with my co-workers. There was no official time but I ran it under 40 minutes. The Donut Dash is a four mile run. First, you run 2 miles, get your donuts, and then run 2 miles back to where you started. It was my first time doing it and it was so much fun! I will post pictures.  I also have more runs planned for this year. I also watched the King’s Game this weekend (they lost) and I watched a movie with the novio.

I will try to post more but it’d also be nice to hear what you guys would like to read about. If not, I do have a list of topics I would like to write about. Let me know what you guys are interested in reading or learning about!

That’s it for now!

How were your workouts the past week? 

How have you guys been? Any updates? What nutrition/health related articles would you like to read about? 

2018 – Fitness Friday 3 + Weekly Meals and Workouts 1

Happy Monday everyone! How are you guys doing today? I’m doing great, thank you very much. I haven’t been doing well with my New Year’s goals and I hope to improve. It takes time to change your habits. I really want to post on my blog more. I’ve been busy this past weekend with family and celebrating the Lunar New Year! It’s the year of the dog. I am sorry for not posting a Lunar New Year post.

Anyway, here were my workouts last weekend.

Fitness Friday 2-16-18

I did yoga yesterday and it was so hard! I am not as flexible as I used to be. I really want to incorporate yoga more into my workout routine. I’ve been mainly just doing cardio and strength. Yoga does have a place in your workout routine!

And here are my workouts and meals for this week. Just a reminder that my meal planning is just a plan. I sometimes end up eating out instead. That’s real life.

Weekly Meals and Workouts 2-19-18

I plan on doing yoga on Wednesday. I want to start with once a week first to see how it goes. Then, possibly up it to twice a week. My other goal is to  do abs at 10 minutes a day. I am thinking 10 minutes before bed every night. We will see how it goes. I plan on setting an alarm on my phone to keep myself on track.

That’s it for now.

How were your workouts last week? 

What do you have planned for this week? 

2018 – Fitness Friday 2

Happy Sunday everyone! How are you guys doing today? I’m doing alright, thank you very much. The weather here the past week was perfect. It was unusually warm for Spring but it was really nice. It went up to the mid 70s. It was great! Unfortunately, we do need rain so it did cut into our rainfall.

So, anyway, enough about that. Here were my workouts last week.

Fitness Friday 2-9-18

I ran the 5k with mi novio on Sunday. It was the SuperBowl run in our area. The weather was perfect! Plus, we got beers after (well, I did. The novio doesn’t drink so I drank his). Since I stayed with him the entire time and it was his first 5k, I didn’t get a PR. 41:17 was the time.

Yesterday, I went to the Waffle Experience with my friends yesterday and it was delicious! Who knew that a waffle burger would taste so good. It’s called “We Found the Beef”.


Well, that’s it for now!

How were your workouts the past week? 

Have you tried a waffle burger before?