I'm thinking of becoming a vegetarian
 

Hi,

I am considering becoming a vegetarian because I can't stand to see animals suffer, and I also think it would reduce my cholesterol a lot. I do like meat but I know it's so bad for me, except the iron.

I would like to know how those of you who are vegetarian did it. I don't love veggies but I do like fruits. I think I would still eat cheese and milk.

How do you get your proteins?

Thanks!

Amy

Hello Amy.

I've been a vegetarian for 10+ years and recently made the switch to vegan.

There are things you can eat besides JUST fruits and veggies. I eat lots of things and have learned to love fruits and vegetables I never did before.

As for protein (which is what every meateater is most concerned about lol!) there is tons of better sources, like almonds, spinach, kale, broccoli, mushrooms, green peppers, cabbage, cucumbers, pumpkin seeds, black beans, and more.

Hope this helped.

Love - D

I've been vegan for 7 years I think?

I'd recommend reading a nutrition book or 2, mostly to relieve your fears if anything. The ones I'd recommend would either be Vegan for Her and/or Vegan for Life. I know they have vegan in the title but they are still applicable.

Protein - it is basically in everything that isn't stripped of protein, fruits, vegetables, nuts, legumes, whole grains. If you eat a well rounded diet, it isn't an issue.

There are so many other protein options out there, and we don't need nearly as much as the USDA would lead you to believe! Tofu, tempeh, beans, and nuts are my favorite ways to get it, but it's really everywhere!

If you are worried about iron, check out The Vegetarian Resource Group website. There are also vegan iron supplements out there, I take Deva brand.

Good luck and feel free to post any other questions or concerns you have!

I think there is a lot of misinformation out there. Your digestive enzymes will break up plant based foods so you can absorb the nutrients. I have to say that I know I've built muscle as a vegan and when I was doing some serious weight lifting a few years ago, I was the strongest woman at my gym (that mostly consisted of paleo diet followers). Protein deficiency in general doesn't happen outside of third world countries barring anorexia or a disease that would put you at risk. If you eat a diet that consisted completely of potato chips, I'd say you would be at risk but otherwise it isn't a concern. I'd say eating a varied diet is your best bet.

Seabiscut, I commend you! I was inspired to go veg by my future sis-in-law, it's been a process, I call myself a flexitarian because I prefer not to trouble others with preparing seperate food if I am at friends/family for dinner, but all of the meals I make at home, for over a year, have been vegetarian. The combo of beans and rice is a complete protein, if you are going ovo-lacto, egg whites of course are great! Nut butters, but you know, even plant foods like spinach contain protein! Check out the vegan blog, Oh She Glows for a GREAT list of recipes that I use almost daily! Good luck and I am always filled with joy when people consider eating less meat. Better for you, better for the environment, better for animals, and better for all who are inspired by your new lifestyle!!! Kudos!

I think tempeh is an acquired taste but I actually quite like it. It actually isn't a processed product, it is a fermented product which may include soy, grains, flax, etc. I've never made it myself but I know many who have. I love tofu but I rarely make it at home, I usually have it when we go out to eat

Personally, I have no issue with faux meat (including those made with soy) but they are more of rarity for me and my husband. Today we are grilling veggie burgers which I bought from the store. I've also made veggie burgers many many times but I don't see an issue with store bought faux meat. Seitan is high protein and you can make it yourself very easily. Most people make it from vital wheat gluten, but you can even make it from wheat flour if you are inclined.

There are lots of cuisines around the world that you can base your meals on. Other cultures have much more experience with vegetarian/near vegetarian meals than us and they are good guidelines. Whether you like Asian, Indian, Ethiopian, Middle Eastern, Mexican, South American, etc - there are a lot of options. I'd recommend looking at your local library for any vegetarian/vegan cookbooks. The other option is to look at blogs.

Here are a few that are reliable in terms of quality of recipes:
http://www.theppk.com/recipes/
http://blog.fatfreevegan.com
http://elizaveganpage.blogspot.com/

And I'll say again, protein really shouldn't be an issue if you are eating balanced meals. I know a lot of vegans who are into weight lifting and what not (vegans eat no meat including fish, no eggs, no dairy) and they have no problem building and maintaining muscle.

Thank-you all so much for the info, (especially addressing my protein concern, Nelie).

Thank you!
 

Thank you everyone for all of the replies, this is very helpful!

I haven't made the vegetarian switch yet but I'm thinking about it more and I'm going to look at some of the morning star and garden burger products when I shop next, I used to eat them and I found that they were yummy!

I read online on a nutrition site that vegetarians generally don't have as many iron stores and I do have iron deficient anemia. I think though that if I started eating more dark, green, leafy vegetables instead of red meat, that would help my iron stores.

This is very exciting!

Thank you for listening and for your suggestions!

Amy :)

Do you cook in cast iron pans? If so, I'd recommend it. My iron has always been strong and since I've given blood numerous times, it is always checked. I rarely cook in cast iron and I don't take supplements (even the off week BC pills). I know people with a genetic predisposition towards low iron so they have to be careful.

sea biscuit are you going to talk it over with a doctor first in light of your anaemic tendency?

I know there are serious pills to help with it. My friend when pregnant had to take something the doctor recommended - insisted upon.

Hi :)
 

Hi there...

Nelie, that's a great idea! I used to cook in cast iron pans, but I haven't as much recently. I will think about doing that though, thank you for the tip!
I've been iron deficient for going on close to twenty years and I take an iron supplement orally but when my time of month was very bad, I had to go on intravenous iron therapy and eventually get the IUD. I'll ask a nutritionist and doctor about this, thank you.

Pattience, thank you, I hadn't seriously considered speaking to my hematologist about this but I will, and I may be starting a nutrition support group, so I will talk to them about this. I think the issue for me is twofold, one is wanting to improve my health and the other is that I want to help the welfare of animals. I don't know that I will ever give up meat completely, but I want to reduce my intake of animal products. I envision myself healthier with this change by eating less animal meat, more fish and still some dairy but less actual meat. Also, I am seeing an allergist soon so I will talk to them about food allergies. I've been tested for food allergies and while I came back positive, I don't usually have a reaction.

Have a nice night.

Amy

update :)
 

I just want to say that tonight for dinner I had a 'fake turkey' sandwich and it tasted great, better than the turkey and cheese sandwich that I had for lunch. :) I am very grateful for all of your support, I can now envision myself healthier as someone who eats less meat! :)

Seabiscuit do you want to join in the vegetable dinner club i just started on the food talk forum? We're having roast vegetables with herbs and seeds for dinner. You can cook it any day of the week you want to give you time to shop.

The idea is that its fun for us to try each others ways of cooking vegies and to learn to try new foods and eat in different ways.

Each week a different person would decide we're all going to eat and then after we've cooked our version, we all individually report back on our experience.

Welcome to everyone, vegetarian or not.

:) Thank you Pattience!
 

Pattience,

I would love to join your club on the forum. I will definitely look for it. Thank you so much for the invite, I am very touched. :)

Take care.

Amy

I haven't read everything in this thread so I may be repeating. Sorry.
I've gone vegan for health reasons, and it has helped tremendously. But it is hard. I don't want to discourage you, but just throwing some options out.
If your primary reason for going veg is the animals, or you suffer a meat relapse, consider grass fed animals, locally grown; I would add organic and free range, but the USDA definition of that is ridiculous. Further, I think denying a sick animal health care for the sake of a USDA stamp is abusive. You may still have an issue with the fact that they are killed in which case, don't eat them, the health of your conscience is just as important as your body. I just wanted you to be aware there are alternatives to CAF's - which if anyone outside corporate farming tried to do would have them hauled in front of a judge!
If you're still leaning toward veg, welcome aboard! I love Eat To Live by Joel Fuhrman.

ps I grew up on a small farm, live in a small farm community, and own a small farm.

Hi norasmother,

I appreciatet that advice. Lately, I have been eating less meat, at least I am more aware of what I'm putting into my mouth. I checked out the vegetarian and vegan sections of my local bookstore and there are a few books that I'm interested in. I am definitely considering making the switch but I think I will have to start enjoying veggies and non meats more first. Thanks so much ;)

Amy

B-12 deficiency is something everyone should be aware of as meat eaters can also be deficient. Sublingual drops are the best form of B-12 but really you should get a yearly checkup that tests for the normal stuff plus vitamin D and B-12, both of which are problems in the US.

Thank you both for this information. I think that my Vitamin B 12 is good now but even if and when I do become a vegetarian, I am still planning to eat dairy.

Thanks for this info.

Take care,

Amy

Amy, I just wanted to reaffirm that it's fine to think about your choices on a spectrum or changing as a gradual process, too. It sounds like this is what you are doing - I think that's great.

I'm conflicted over my omnivore status, but for my own health reasons, don't see ever going fully vegetarian or vegan. But it doesn't have to be a total either/or. Gradual changes can still make a real difference. Slowly increasing the number of vegetarian meals a week, experimenting with tofu and tempeh, moving to meals where meat is a condiment and not the main course, buying from humane, local sources where possible... it all adds up, gradually decreasing meat consumption over time - and building habits so it seems easier. And that's something. :) I guess this is not unlike weight loss. :D I think your slow approach sounds excellent because if you make changes over time that really work for you, you're more likely to change your lifestyle in the long-run. Kudos to you.

On the b12 issue, I use nutritional yeast. I'm not entirely sure what it is, but it contributes great umami (spelling?) to your food. We love it on popcorn. Add it to anything to get a cheesy/meaty flavor. You can also get TVP (I know it's really processed, but sometimes you NEED "sausage") that has b12 added.
I just give the kids a vitamin to be sure :o

Thanks so much for the thoughtful replies.

I think that while I'm in my childbearing years, it's more important for me to eat more iron, so maybe I'll wait another few years for them to pass, then maybe I'll consider vegetarianism again. I am currently getting intravenous iron therapy again, when I see my hematologist at the end of these infusions, I'll speak with him and his nurse. Thanks.

It is always good to get advice from a doctor. If you were really interested, then you could also ask for a recommendation for a dietician. A dietician can help you with your iron issues and becoming vegetarian or near vegetarian.

Regardless of whatever you do, I'd still look into some cast iron cookware and make sure to eat plenty of leafy greens. It sounds like since you do IV iron, you just don't absorb it very well.

This is great, helpful advice. Thank you. I boycott veal because of the inhumane way that calves are treated, I saw that first hand. It maddens me to no end. I think I may start using less leather, more man made fibers. Thanks.

Amy

I have been a vegetarian intermittently since my jr. Year in college. Sometimes I went vegetarian for a few years at a time. I had to stop for several years because I was poor, and had to get food at food lines. They gave away lots of meat, bread, cerials, cheese, pies and cakes, but not a lot of grains and fresh vegetables. Yes, a lot of the poor people were very overweight, including me.

Recently things have gotten a bit better, and I am a vegetarian again. This time without cheese or milk, or eggs. I am not a vegan though.

How do you do it? Just stop eating meat.

How do you get enough protien? Unless you are a body builder, you do not need a lot of protien. Otherwise, vegetables like beans and grain have protien in them. Just go to a nutritional site that breaks down micronutrients in food. You will see where the protien is. There are lots of vegan atheletes.

One thing I do not reccomend is eating cheese or dairy, both for animal cruelty reasons, environmental reasons, and also health reasons. Cheese is concentraited milk. It is very near to a chunk of lard in health benifits. It is unnessesary for most cuisines. Pizza and so on can be made without cheese. The main reason there are fat vegetarians out there is cheese.

Do your research on this. Watch forks over knives. Understand that a dairy is a pit stop for female cows. After a few years they give less milk and are hauled off to the butchers just like male cows. They become hamburger too. The same goes for female chickens. They eventually are killed and used for human food.

So if you are against animal cruelty and factory farms, understanding that dairy and egg industry are just part of the same issue.

There is a forum I go to called veggiboards that gives advice to people who are transitioning to vegetarian. You should give it a look.

Giselle