Adopting a healthy vegetarian diet isn’t as simple as scraping meat off your plate and eating what’s left. You need to take extra steps to ensure you’re meeting your daily nutritional needs.
 

Many vegetarian eating plans exist. At the very least, they exclude red meat, chicken and fish. Some vegetarian diets also exclude eggs and milk products. The Vegetarian Diet Pyramid shows a lacto-ovo vegetarian diet. It features whole grains, legumes, fruits and vegetables and includes moderate amounts of nuts and seeds, soy, egg whites, dairy products and plant oils.

A healthy vegetarian diet consists primarily of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds. Because the emphasis is on nonmeat food sources, a vegetarian diet generally contains less fat and cholesterol, and typically includes more fiber.
Vegetarians fall into groups defined by the types of animal-derived foods they eat:
- Vegans eat only plant-based foods. They don’t eat foods from animals, including meat, poultry, fish, milk, eggs and cheese.
- Lacto-vegetarians consume milk and milk products along with plant-based foods. They omit eggs as well as meat, fish and poultry.
- Lacto-ovo vegetarians eat eggs, milk and milk products, such as cheese and yogurt, in addition to plant-based foods. They omit red meat, fish and poultry.
- Flexitarians (semivegetarians) primarily follow a plant-based diet but occasionally eat small amounts of meat, poultry or fish.
To keep your vegetarian diet on track, you may find using a vegetarian food pyramid helpful. This pyramid outlines various food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.
No matter what your age or situation, a well-planned vegetarian diet can meet your nutritional needs. Even children and teenagers can do well on a plant-based diet, as can older people, and pregnant or breast-feeding women. If you’re unsure whether a vegetarian diet is right for you, talk to your doctor or a registered dietitian.
 

Meat alternatives
Meatless products, such as tofu dogs, soy burgers, nut loaves or texturized vegetable protein, add variety to your vegetarian diet. These products, found in many grocery stores and health food markets, simulate the taste and texture of meat and usually have less fat and fewer calories. Many of the meatless products, such as tofu or tempeh, are made from soybeans.
If you follow a vegan diet, you may need to find alternatives for eggs and dairy products. Try these suggestions when meal planning or cooking:
Milk. Drink fortified soymilk, rice milk or almond milk in place of cow’s milk.
Butter. When sauteing, use olive oil, water, vegetable broth, wine or fat-free cooking spray instead of butter. In baked goods, use canola oil.
Cheese. Use soy cheese or nutritional yeast flakes, which are available in health food stores.
Eggs. In baked goods, try commercial egg replacers — a dry product made mostly of potato starch. Or you can use the following to replace one egg: 1/4 cup whipped tofu or 1 tablespoon milled flaxseed mixed with 3 tablespoons of water. For an egg-free omelet use tofu instead of eggs.
 

Ensuring adequate nutrition
The more restrictive a diet is, the more difficult it is to get all the nutrients your body needs. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are a good source of calcium. Other nutrients, such as iron and zinc, are available in a meatless diet, but you need to make an extra effort to ensure they’re in yours.
Here are nutrients that may be deficient in a vegetarian diet and how you can get these nutrients from nonmeat sources:
- Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.
- Calcium. This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli, are good sources of calcium. Tofu enriched with calcium and fortified soy milk and fruit juices are other options.
- Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.                                                                                                                                    - Iron. Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb nonanimal sources of iron, eat foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.
- Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.
The key to a healthy vegetarian diet — or any diet for that matter — is to enjoy a wide variety of foods. Since no single food provides all of the nutrients that your body needs, eating a wide variety helps ensure that you get the necessary nutrients and other substances that promote good health.
 

Getting started
If you’re thinking of switching to a vegetarian diet but aren’t sure where to begin, start with menu planning.
- Start with what you know. Make a list of meatless meals you already prepare regularly, such as spaghetti with tomato sauce or vegetable stir-fry.
- Make meatless substitutions. Select meals that could easily become meat-free with a couple of substitutions. For example, you can make vegetarian chili by leaving out the ground beef and adding an extra can of black beans or soy crumbles. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that some dishes require only simple substitutions.
- Experiment with new meal ideas. Buy or borrow vegetarian cookbooks. Scan the Internet for vegetarian menus or for tips about making meatless substitutions. Check out ethnic restaurants to sample new vegetarian cuisine. The more variety you bring to your vegetarian diet, the better the chance you’ll meet all your nutritional needs.
By Mayo Clinic Staff
Jan 5, 2008

One thing professional athletes do not have to worry about is healthcare. Teams want their players healthy; they want to get their money’s worth. Longevity on the playing field is paramount, because for every year a player remains competitive, millions of dollars may be earned.

A perfect example is the $35 million salary of quarterback Peyton Manning. His healthcare team would not use the “no pain, no gain” treatment principles depicted in the 1979 motion picture North Dallas Forty.

Scenes in that movie showed players receiving multiple shots of anesthetics for torn ligaments and tendons so that they could continue playing.

Today, athletes, their agents, athletic trainers, and medical doctors understand the consequences of disabling the pain mechanism and have come to align themselves with the chiropractic perspective — treat the cause of the pain.

All but one of the 32 teams in the National Football League (NFL) utilize the services of a chiropractor as part of the triage in managing and preventing injuries. (Only one team does not publicly admit to using chiropractic care — the Oakland Raiders.)

Three teams have two chiropractors who adjust players, and a few teams engage DCs to perform only soft-tissue work, independent of the adjusting DC.

The average pro football chiropractor renders 30 to 50 treatments per week during the season. With the in-season (game-playing) duration lasting 16 weeks (not including quarterback camp, mini-camp, and pre- and post-season), 34 chiropractors conservatively give 16,320 to 27,200 adjustments to America’s superstars in just 120 days.

– There is new evidence that small amounts of unprotected sun exposure could be good for you. Earlier studies have linked vitamin D deficiency with an increased risk for several cancers. Now comes word that it may also be a major cause of unexplained muscle and bone pain.
In a study involving 150 children and adults with unexplained muscle and bone pain, almost all were found to be vitamin D deficient; many were severely deficient with extremely low levels of vitamin D in their bodies.
Humans tend to get most of their vitamin D from exposure to sunlight, so those who avoid the sun completely or who always wear sunscreen to protect themselves against skin cancers are at risk for vitamin D deficiencies, says Michael Holick, MD. Holick runs the Vitamin D Research Lab at Boston University Medical Center.
“I think the current message that all unprotected sun exposure is bad for you is too extreme,” he explains. “The original message was that people should limit their sun exposure, not that they should avoid the sun entirely. I do believe that some unprotected exposure to the sun is important for health.”
 

Dermatologists Disagree
Holick claims there is now a strong epidemiological case linking vitamin D deficiency with a host of cancers including those of the prostate, colon, and breast; and he says vitamin D may also help protect against heart disease, autoimmune diseases, and even type 1 diabetes.
He will present the evidence in a book scheduled for publication next spring, but the nation’s largest dermatology group remains unconvinced. In a recent press release, American Academy of Dermatology officials wrote that they were “deeply concerned” that the message that unprotected sun exposure may have health benefits could “mislead the public about the very real danger of sun exposure, the leading cause of skin cancer.”

Patients Should Be Tested
In the latest study, Gregory A. Plotnikoff, MD, of the University of Minnesota Medical School found a much higher incidence of vitamin D deficiency in the patients with unexplained muscle and skeletal pain than expected, regardless of their ages.
All of the African Americans, East Africans, Hispanics, and Native Americans who participated in the study were vitamin D deficient, as were all of the patients under the age of 30.
The researcher says it was a big surprise that the worst vitamin D deficiencies occurred in young people — especially women of childbearing age. The findings are reported in the December issue of the journal Mayo Clinic Proceedings.
“The message here is that unexplained pain may very well be linked to a vitamin D deficiency,” Plotnikoff explains. “My hope is that patients with unexplained pain will be tested for vitamin D status, and treated, if necessary.”
Food and Pills
Although it is possible to get vitamin D through foods or supplements, both researchers say it is not easy. A glass of fortified milk or fortified orange juice has about 100 international units (IU) of vitamin D and a multivitamin typically has 400 IU. Holick believes most people need about 1000 IU of vitamin D each day. The recommended dietary allowance (RDA) for vitamin D varies with age, sex, and various medical conditions but in general is 200-600 IU per day.
Other sources of vitamin D include:
·                                 Cod Liver Oil. 1 tablespoon=1360 IU of vitamin D
·                                 Salmon. 3 ounces=425 IU of vitamin D
·                                 Herring. 3 ounces=765 IU of vitamin D
·                                 Sardines. Canned, 3 ounces=255 IU of vitamin D
Multivitamin supplements commonly provide 200-400 IU of vitamin D daily.
He says a light-skinned person wearing a swimsuit at the beach will have absorbed about 20,000 IU of vitamin D in the time it takes their skin to get lightly pink.
The amount of sun exposure needed to get the proper dose of vitamin D depends on a person’s skin type, where they live, and time of year, and time of day the exposure occurs. Holick says it is difficult for people living in northern climates to get the vitamin D they need from the sun in the winter, but in the summer a light-skinned person at the beach should get all the vitamin D they need in about five minutes.
“The trick is getting just enough sun to satisfy your body’s vitamin D requirement, without damaging the skin,” he says. “It is difficult to believe that this kind of limited exposure significantly increases a person’s risk of skin cancer.”
 

It all seems quite daunting when you think about the committment you have made to yourself to be a better you. It is a noble aspiration, to be better at something, but often times can lead to disappointment as people fail to follow through with their goals. One thing that we always hear around this time of year is that people are really going to “make a change”. They want everything to be different and think that the new year will be the answer to their past shortcomings. Then, after a few days or weeks of dedication, people find themselves back in their old habits.

The Secret to Keeping Resolutions

Here is the secret to making New Year’s resolutions stick… make them small and attainable! Set bench marks to raise your goals and reward yourself for achieving them! If joining a gym and working out every day seems like a dream come true, but a reality in Neverland, you need to get real. You don’t want to waste your money on something that you will never use. Instead, make a committment to going for a walk at least 3 times a week for 20 minutes. Then, if you can stick with that for a month, ramp it up to walking 5 days a week for 20 minutes. If you achieve goal #2, reward yourself with a massage or another healthy treat. Three months down the road, if you are still walking 5 days a week, join a gym and get a trainer (you only need a few sessions to get you started).

This same message translates to eating (or drinking or any other change you want to address). Take small steps and as you achieve those goals, challenge yourself until you feel happy with what you have accomplished. If eating healthy is your thing, start by eating a healthy breakfast then move on to lunch and dinner. Personally, I find that if I eat a piece of fruit and a cup of yogurt in the morning, I feel good about having eaten at least one good meal a day and then I am less likely to ruin it by going crazy later. I like treats, but am trying not to eat them as often. It is all about moderation, as they say…

Be Your Own Cheerleader (Or Find One!)

Be good to yourself, not hard on yourself. If you find that you are having a hard time with your choices and habits, it might help to look at what you are getting from those behaviors that you are not willing to part with. If it is really a problem, you might consider finding a good friend to talk to about it or even a support group or therapist.

A new year is the start of a new opportunity to love yourself and treat yourself well. Even though we are on the second month of 2008, take this time to look at yourself and find ways that you can be a better you without making yourself miserable. Enjoy your life and look to others for help if you need it. Life is about making the world a better place, so start with you and have a healthy and happy new year!

If earthquakes are common in your area, it is a good idea to have bag under each person’s bed with a flashlight, change of clothes and pair of sturdy shoes, so it is easy to grab and leave quickly.  In the event of a fire, families should have two exit strategies for each room in their home.  Whether your Family Evacuation Plan is to exit using a window or a door is up to you, but the best way to make sure everyone is prepared is to take 15 minutes as a family to go into each room and discuss the possibilities.  While you do this, make sure you take notes and after your initial home tour, make a diagram to post in the kitchen or other high traffic area.

Another important element of the Family Evacuation Plan is to establish meeting places outside of the home where everyone will meet up if an evacuation is in order.  The first meeting place should be directly outside of the home, for example on the sidewalk or in front of the next-door neighbor’s house.  The second meeting place is an out of area location, one that is outside of your immediate neighborhood. 

As part of the Family Disaster Plan, you will need to practice duck, cover and hold (for earthquakes or tornados) and stop, drop and roll (for fire) drills with anyone over the age of 2 in your home.  The more prepared you are for the worst case scenario, the better off your family will be in an actual disaster. 

All of this information should be recorded and discussed regularly, so that parents, grandparents and anyone who might be taking care of your children will know the plan as well.  Find out what school and workplace evacuation plans are and record all of this in your Family Emergency Plan folder.  Make sure you include local and out of area contact names, phone numbers and addresses with this information.  Again, place this information in a folder and place it in an area that is easy to find. 

At all times, each family member should carry a card with the above listed contact info and evacuation sites.  After a disaster, each person in the family should contact the same out of area contact and let that person know their location and physical condition as soon as possible.

Disaster Kit Supplies

The most important components of the Disaster Kit are 3 days of food, water, medical supplies, sturdy shoes, blankets, flashlights, batteries and cash.  All of these items should be stored in durable, easy-to-carry containers such as backpacks, duffel bags, or covered trash containers.  I recommend plastic containers as we have had little critters eat through our duffle bags to get to our food supplies.  Don’t forget to put together kits for your car and work as well.  The following list of supplies is recommended by the Office of Homeland Security:

* A three-day supply of water (one gallon per person per day) in non-breakable containers.

* A three-day supply of nonperishable food per person.

* Food, water and supplies for pets

* One or two changes of clothing per person, and sturdy shoes. Also

include rain gear, hats and gloves.

* One blanket or sleeping bag per person.

* A first aid kit that includes your family’s prescription medications.

* Emergency tools and supplies including a battery-powered radio,

waterproof matches, compass, whistle, non-electric can opener,

utility knife, map, flashlight, and plenty of extra batteries.

*Sanitation supplies. 

* Special items for infants (formula, diapers, bottles), the elderly

(prescriptions, denture needs, eyeglasses) or disabled family

members (special equipment, hearing aid batteries.)

* Important family documents stored in a waterproof container. These

can include wills, insurance policies, passports, immunization histories, and other family records.

***  Keep in mind that if you feel like this is more than you have time to assemble, there are companies that provide pre-assembled kits for you.  Here are a few links for you:

www.americanfamilysafety.com 

www.getredygear.com

www.thereadystore.com

 One more thing you might want to consider assembling is recommended by FEMA:

Kids Activity Survival Kit

* Favorite books

* Crayons, pencils or marking pens and plenty of paper

* Scissors and glue

* Two favorite toys such as a doll or action figure

* One or two board games

* A deck of cards

* A puzzle

* Small people figures and play vehicles that you can use to play out      what is happening during your disaster — such as ambulance, fire truck, helicopter, dump truck, police car, small boats.

* Favorite stuffed animal or puppet

* Favorite blanket or pillow

* Pictures of the family and pet

A good night’s sleep is an essential part of a healthy lifestyle; however, an estimated 70 million Americans complain of sleeplessness. This October, during National Chiropractic Month, the American Chiropractic Association (ACA) is offering advice to help consumers select comfortable mattresses and pillows that can help limit unnecessary back and neck pain.

“Americans spend one-third of their lives sleeping, so it makes sense to invest in a sleep set that can improve your comfort and overall health,” says Scott Bautch, DC, DACBOH, spokesperson for the American Chiropractic Association. “Many people don’t realize the reason for their neck or back pain is literally right underneath them—it’s their mattress and pillow.”

A 2006 study published in the Journal of Chiropractic Medicine showed that sleeping on a new mattress can significantly reduce stiffness and back pain.  Researchers found that study participants reported immediate and sustained benefits after sleeping on a new mattress. This was especially true of participants who entered the study with back pain complaints, as they reported a 63 percent improvement in back discomfort with a new mattress.

When it comes time to purchase a new mattress, the ACA recommends the following:

Shop for Support
Look for a mattress that provides uniform support from head to toe; if there are gaps between your body and the mattress (such as at the waist), you’re not getting the full support you need.  Mattresses can be too firm; pay close attention to uncomfortable pressure on prominent body features such as the shoulders, hips and low back.

Shop for Comfort
When mattress shopping, give each option a good trial run before you buy; lie down on a mattress for a minimum of five to 10 minutes to get a good idea of its comfort level. If you cannot find a comfortable position, you probably have the wrong mattress.

Shop for Size
Does the bed provide enough room for both you — and your sleeping partner if you have one — to stretch and roll over?  The ideal mattress will also minimize the transfer of movement from one sleeping partner to the other, which means one person shouldn’t feel motion as the other leaves the bed.

Generally, a mattress should be replaced every 5 to 8 years to ensure proper support and comfort. Be aware that life’s changes can signal the need for a new mattress as well. For example, people who have lost or gained a considerable amount of weight, those who have a medical condition which has changed the way they sleep, or even those who’ve changed partners may need to consider a new mattress.

Pillows important, too
After investing in a quality mattress, don’t forget to choose an equally supportive pillow, advises ACA spokesperson Steven Conway, DC, DACBOH, Esq.  “People will spend thousands of dollars on a mattress and then skimp on a pillow that doesn’t support their head and neck properly,” he observes.

When selecting a new pillow, ACA recommends selecting one with ergonomically-designed features, which will enhance comfort and limit pain.  Look for pillows that are:

• Designed to keep the spine in natural alignment. When lying on your side, your head and neck should remain level with your mid and lower spine. When lying on your back, your head and neck should remain level with your upper back and spine.  Avoid pillows that are so thick or thin that they angle your head and neck away from your body.
• Designed to support different sleep positions, including side sleeper or back sleeper. (It’s best never to sleep on your stomach, as it’s the most back unfriendly sleeping position.)
• Hypoallergenic.

There is no such thing as a universal fit when it comes to pillows, Dr. Conway notes. “Find a pillow that is consistent with the shape and size of your body. If you find yourself sleeping on your side with one hand propped under your pillow, that’s a clue that you’re not getting the support you need from that pillow,” he explains.

If you continue to experience pain and discomfort at night or have difficulty falling asleep, visit your doctor of chiropractic. Doctors of chiropractic are trained to treat spinal problems that can interfere with a restful night’s sleep. They can also offer nutritional and ergonomic advice that can help improve the quality of your sleep. To find a chiropractor near you, view ACA’s searchable member database.

The American Chiropractic Association is the nation’s leading chiropractic organization representing more than 16,000 doctors of chiropractic and their patients.

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