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Eat

What is Lacto-Vegetarianism?

Various vegetarian diets are all the rage at the moment and have been growing in popularity over the last 15 years. There are several kinds of vegetarian diets, one of the most popular is Lacto-vegetarianism. If you have ever considered going vegetarian but can’t stand the thought of giving up cheese, Lacto-vegetarianism might just be the solution for you. 

What is Lacto-vegetarian?

The Lacto-vegetarian diet consists of wholesome plant goodness with the added bliss of creamy dairy deliciousness. Simply put, Lacto-vegetarians don’t eat meat, eggs, or fish. Their diets consist of fruit, veggies, legumes, beans, whole grains, and dairy products. 

Lacto-vegetarian diets include plant-based meat alternatives such as Tofu, soy-protein, TVP, seitan, and other quickly found alternatives. Just as with any diet, balance is essential for the best health and well-being. Everyone needs to make sure they are getting the right amount of nutrients no matter where it comes from. 

What’s the Difference?

Being a vegetarian these days is not always as simple and straightforward as “I don’t eat meat”; there are many different interpretations out there. Here is a quick guide to other diets: 

  • Lacto-vegetarian: No meat, fish, eggs, or poultry is eaten; this diet includes all plant food sources. The main difference is that anyone on this diet may eat dairy products such as milk, cheese, yogurt. 
  • Ovo-vegetarian: Ovo stands for eggs, and in this case, this diet may include eggs; however, no dairy or milk products are included. Ovo-vegetarians eat fruits and vegetables and do not consume animal products such as meat or seafood. 
  • Vegan: Perhaps the strictest diet of them all, no animal by-products are used whatsoever. Vegans only consume plant sources of food.  
  • Lacto-ovo-vegetarian: Perhaps the most common form of vegetarianism in the West, this diet includes eggs and dairy products alongside healthy fruit and veggies. No meat, poultry, and seafood are consumed. 
  • Pescatarian: It’s all about the seafood with this diet; pescatarians eat vegetables and fruits; however, they don’t eat any red meat or poultry. Some do, however, choose to consume eggs or dairy to their own personal preferences. 

The Benefits 

Several benefits come with a Lacto-vegetarian diet, whether you are an ethical vegetarian or opting for a healthier diet of plant goodness. Here are some ways in which this diet can benefit you: 

Heart Health 

Several studies have shown that vegetarian and Lacto-vegetarian diets have contributed to a lowered LDL cholesterol levels. Heart health issues often stem from poor diets rich in bad cholesterol levels. By reducing the amount of bad LDL usually found in meat products, you lower your heart disease risk. 

Another benefit is a reduction in blood pressure, significantly lowering the risk of stroke and heart disease. 

Blood Sugar 

The Lacto-vegetarian diet is associated with a lowered risk of type 2 diabetes. Some studies have shown that people who consume a Lacto-vegetarian diet are as much as 33% less likely to suffer from type 2 diabetes or develop problems associated with blood sugar levels. 

Weight Loss 

It is a well-known fact that different types of vegetarian diets are all associated with weight loss and a lowered BMI compared to diets that include meat products. 

Vegetarians and Lacto-vegetarians often consume fewer calories leading to improved weight loss. Vegetarian diets are rich in fiber, promoting better gut health.   

Reduced Risk of Cancers

Diets that are lower in meat and animal products are often better for reducing the risk of certain cancers. Colorectal and breast cancer risks are lowered with a vegetarian diet.

Plant-based foods are rich in macro and micronutrients, all extremely good for lowering cancer risks and supporting better overall health. 

A Balanced Diet 

Any healthy diet needs to be balanced. A vegetarian diet excludes any meat products and does require a little additional planning around protein consumption. 

Fruits and Vegetables 

Perhaps one of the essential parts of any healthy diet is fruits and vegetables. If you are transitioning to a vegetarian diet, you will need to eat plenty of leafy green vegetables, peppers, and complex carbs. 

Try including these: 

  • Broccoli 
  • Bananas
  • Spinach, kale, chard 
  • Peppers 
  • Sprouts 
  • Apples
  • Melons 
  • Peaches 
  • Beetroot 

Protein

Grab your tofu pres because protein is vital for every diet; it is the building block for muscles and other functions. Great sources of plant-based protein include: 

  • Tofu is perhaps one of the most accessible and easy-to-use forms of plant protein on the market. All you need is a great veggie marinade and a tofu press (like the one here at Tofubud), and you can have realistic meat alternatives.
  • Pre-packaged meat substitutes that are vegetable protein-based. 
  • Legumes such as beans, lentils, chickpeas, and peas are all excellent sources of protein. 
  • Burmese Tofu – an alternative to soybean-based Tofu, this high protein option is excellent for anyone with a soy allergy that loves Tofu. 
  • Nuts – nuts are much needed and an excellent protein source that has just the right amount of healthy fats and oils. 

Dairy 

Dairy is well known to be an excellent source of protein and calcium. There are several excellent choices and healthy options to choose from. Try selecting the cleanest and least processed versions that are available on the market. 

  • Cheese – make sure your cheese is vegetarian as many parmesan kinds of cheese and hard cheeses are often made with animal rennet. 
  • Whole Milk 
  • Double cream plain yogurt 
  • Butter 

Wholesome Eats

Whether you are going vegetarian for health reasons or just want a slight change in your life, the science is out on this one; it is healthier for you. As long as you eat your beans and get some greens in, you cannot go wrong. 

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Health

Staying Healthy in Your Older Years

When you’re young, it’s fairly easy to stay fit and healthy, and you no doubt have the energy to take on the world. Sadly, as you get older, you tire more easily and can suffer from a weakened immune system, so it can be harder to stay healthy. Here are some ways the older population can stay healthy as they age, with a few simple steps you can take to protect your health.

You should take low impact exercise

Getting older doesn’t mean you shouldn’t exercise. In fact, it has a number of benefits for older people. There are classes aimed at the older age group, such as water aerobics for seniors, which are designed to be low impact while still giving you an excellent workout. Exercising has all the usual benefits, no matter what your age, but as you get older it can also help:

  • Prevent disease
  • Keep a strong social network
  • Improve your mental health
  • Keep your mind sharp
  • Lower the risk of you suffering a fall

Being retired means you’ll have more time to exercise, so make the most of your time off and sign up for some classes that catch your eye.

Pay attention to preventative advice

Preventative medicine is important for older people. Because you’re at a higher risk for more serious illnesses and diseases as you age, you need to take more precautions than when you were young. You should learn about preventative medicine and think about how you can avoid the more serious diseases in your lifetime. A lot of preventative medicine is very simple. It’s all about treating your body well and making sure it’s getting all the nutrients it needs, which we can all agree is a good habit to get into at any age.

Make social connections

It can become more difficult to make and maintain friendships as you get older, as people often move around or naturally fall out of touch. But friendships and social contacts are important for your mental health, and elderly people who are lonely often suffer from poor physical health too.

The good news is, once you reach retirement age, people tend to have more time and are willing to join social activities. That’s why lots of gyms and community centres have groups for the over 60s, as the free time from retirement lets you do a lot more now.

Older people who have active social circles often feel livelier and more youthful, as they have fun and worry less. Make sure you make time for the people who matter to you.

Your diet is just as important now

You might not pay as much attention to your diet as you get older, but it’s every bit as important to get balanced nutrition, whether you’re in your 20s or your 80s.

As people get older, they can often get into bad habits with food, whether that’s overeating out of boredom, or losing their appetite and not eating enough healthy food. Luckily, there are lots of resources out there with information about how older people can eat a healthy diet, so it’s worth reading up on.

It’s important not to fall for fad diets or do anything dramatic. Simply watching what you eat and getting lots of fruit and vegetables in your diet can make a big difference to your energy levels and much more. Watching what you eat isn’t just about trying to drop the pounds or look good in a bikini, it has a huge number of health benefits and can help many aspects of your health in old age.

Calcium is also important too, as it helps protect your bones as you get older, so you’re less likely to suffer from common ailments like fractures. Try to get more in your diet.

Getting old can unfortunately bring health problems in many ways. Older people will often neglect to eat well or exercise, which can cause health issues, and they are at risk of getting isolated compared to their peers. That’s why, as you age, it’s more important than ever to take care of yourself and deal with any health problems head-on. Why not go for a health check and see where you need to make changes? It could add years to your life.

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Health

A Guide to Becoming a Yoga Instructor: What you Need to Know

Yoga has taken the western world by storm and since it was first introduced in the 1960s, this mysterious discipline has gained millions of followers. Yoga offers benefits physically, mentally and spiritually and due to the growing popularity here in the UK, there is a great demand for qualified yoga instructors and in this article, we will outline the various steps you need to take to become a qualified yoga teacher.

Sourcing a Yoga Teaching School

The best option would be The House of Yoga 200-hour instructor course that can be taken online, which means you can learn at home. The course is very challenging, as you would expect, while your online instructor will be with you every step of the way to make sure that you apply yourself and absorb the course material.

Course Content

When you enroll in a 200-hour online yoga training course, you will learn about the following:

  • Teaching Methodology
  • Personal Development
  • Yoga Techniques
  • Yoga Practice
  • Physiology & Anatomy
  • The Art of Meditation
  • Pranayama
  • Yoga as a Business

This is a very challenging course and your focus needs to be as much on personal development, rather than being a teacher; one must learn to crawl before learning to walk. Here’s an interesting blog about the importance of life insurance for the fit and healthy.

Accredited Yoga Instructor UK

Once you have graduated, you will be an accredited yoga instructor who can work anywhere in the world. No longer will you worry about employment and you could go and do a couple of years at a luxury tropical resort, and with yoga growing in popularity, you will always be sought after.

Meditation

This is very much the spiritual side of this mystical practice and it is the foundation of everything; some people have a tendency to try too hard – which is not conducive to settling the conscious mind – rather than trying not to think thoughts (which is impossible) one focuses the mind on a single thing. It might be the rhythm of your breathing, a ticking clock; anything that can hold the focus while you begin to feel comfortable with your ‘self’, the inner you. There are many ways that a person can meditate, sitting in the lotus position, laying down, standing, walking, even laying in a hammock and with some experimentation, you will find what works for you. Of course, you have your online tutor who is also your mentor and one to ask advice, and although the course is demanding, the prize at the end of the rainbow is very worthwhile. The NHS fully supports the practice of yoga.

The personal development that you will go through during the course will be considerable; one could say you will be a different person. Indeed, for many yoga instructors, the personal journey made it all worthwhile and the joy you receive when you guide other people towards spiritual enlightenment is something to treasure.

If you are fit and healthy and looking for an exciting career, take up yoga and if it seems to fit, enroll in the online accredited yoga instructor course and change your life for the better

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Blog

4 Easy Ways to Keep Your Teeth Healthy

Let’s face it, if you don’t keep your mouth healthy, there can be a number of consequences, perhaps the worst of which is that you can’t enjoy your food as much! That’s why your teeth are so important and looking after them means you can avoid certain pains and illnesses and enjoy your food every day. Here are some tips to keep your teeth healthy as you age.

  1. See a dentist regularly

Most dentists recommend that you see them every six months, although some people might need to see their dentist more or less often, depending on their needs. You should register with McMahons Point Dental Practice North Sydney and get an initial examination, so they dentist can advise how often to come in. Most dentists will send you reminders, so there’s no excuse to miss your appointment with them.

  • Pay attention to daily care

Looking after your teeth can seem a bit of a chore, but luckily, the best things you can do for dental health are the simplest. You should make sure that you:

  • Brush your teeth for at least two minutes
  • Floss
  • Use a suitable mouthwash for your needs
  • Consider using a water floss to get rid of any stuck food

You should follow the routine twice a day, but some people also brush their teeth midday to make sure they get rid of food particles and anything else unpleasant.

  • Eat healthily

A lot of people are cutting down on sugar and junk food, and this isn’t just good for your waistline, it’s also good for your teeth. You might want to consider hiring a nutritionist to help you draw up a diet plan, so you know exactly how to stay on track.

Don’t underestimate the importance of calcium. As adults, most of us no longer drink a glass of milk at night, but it’s still important to get enough calcium for healthy bones and teeth. If you can’t have dairy products, the good news is, there are plenty of alternative sources of calcium that you can consume. Many soy products that are made for people with lactose intolerance have calcium, as do leafy greens and fortified products like bread.

  • Protect your teeth

There are many ways your teeth can get damaged, and many of them are preventable.

If you play contact sports, you should consider wearing a mouthguard. You can buy cheap kits online, but it’s worth investing in a decent mouthguard made by a dentist for extra protection. The same goes for those who grind their teeth. Teeth grinding can cause a lot of damage over time, so make sure you prevent it.

Another source of damage for the teeth is fizzy drinks. Stick to water and avoiding drinking sugar every day.

You only get one set of adult teeth, so make sure you take care of yours. It’s simple to look after them, you simply need to avoid the things that are bad for your teeth and your health and make sure you get into a healthy routine.

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Uncategorized

Diet, Exercise & More – Factors to Focus on When Reaching for Fitness Goals

When it comes to reaching a specific fitness goal, most of us focus solely on exercise and forget that there are several other important variables. Exercise is just one part of the puzzle; many other compounds help you reach your objective. Fitness goals keep you grounded and force you to look at the big picture to ensure you meet your targets.

Exercise

If you want to tone up or lose weight or bulk up, you must have an exercise routine that is built on the principles of training. Your body is quite clever and it quickly adapts to new stimulants. For example, let’s say you want to get fitter, and you have been looking at Johnson’s Electric treadmill for sale to put in your home or office. There is no point in running at the same pace every day expecting to see results. You must think about concepts such as progression, reversibility, and adaptation.

Your exercise programme needs to change every few weeks to ensure you challenge your body to adapt and make changes at a cellular level. You can do this by changing the intensity of your workout by speeding up the treadmill or adding more weights to your squat. Exercise is only one part of the equation, there are others you must consider.

Nutrition

You are never going to lose weight or build muscle if you are not eating the right type of food. What you eat has a huge effect on your results, most personal trainers will tell you that your diet is far more important than your exercise routine.

You can burn off as many calories as you like on a treadmill or rower, all of that exercise will be for nothing if you do not analyse your diet. It could take over an hour to burn off 800 calories and 5 minutes to put it back on consuming bad food.

Healthy food and exercise go hand in hand, you will not achieve your goals if you neglect one and focus on the other. Here are some things to remember when opting for a balanced, healthy diet.

  • Carbs, fats & protein – Look for natural carbs and proteins and avoid any processed food. Choose healthy fats like monounsaturated and polyunsaturated.
  • Fibre – This is key to maintaining a healthy digestive system.
  • Vitamins & Minerals – Most of these are found in healthy food sources like fruit & vegetables.
  • Water – Staying hydrated and drinking water is a vital part of a healthy diet.

Sleep

Many people forget that sleep is an essential component when it comes to health and fitness. Your body repairs itself while you sleep, so for positive training adaptations to occur, you must get enough rest. Sleep is one of the most important but overlooked factors in determining performance.

Many people do not understand the relationship between nutrition, exercise, and sleep. To ensure your reach your fitness goals, you must focus on these three essential components. All of them play a vital role in helping your achieve your objectives, whether to lose weight or gain muscle.