Fitness Blog
For thousands of years, the tradition of avoiding meat or meat products during the time prior to the Easter holiday has evolved from avoiding animal products to the more common practice of eating fish on Fridays.
Whatever your religious beliefs, a vegan or vegetarian diet year-round has both health benefits and challenges. Success at either type of diet requires understanding what nutrients are missing from the foods you consume and how to balance those nutritional needs.
The most basic vegetarian diet, ‘lacto-ovo vegetarian’ includes avoiding the consumption of meat, poultry or fish while encouraging eating of plant-based foods, milk, milk products and eggs.
The most restricted vegetarian diet, vegan, restricts those following it to plant-based foods. Without poultry, milk products, eggs or meat, vegans must be intentional about ensuring a proper amount of nutrients are consumed through vitamin supplements.
Read through our list of pros and cons to see if a vegetarian or vegan diet may be of interest to you.
Pros
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Lower risk of obesity, cardiovascular disease, type 2 diabetes and some types of cancers: Women who consume at least 1 serving of vegetables per day cut their risk of breast cancer by 20%-30%.
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Affordable: Replacing meat in your diet will cut an estimated $4,000 from your grocery bill.
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Improved bone health: Excess protein interferes with the absorption and retention of calcium. Animal proteins increase the acidity of your blood, forcing the body to pull calcium from the bones to regulate.
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Good for the environment: Meat production naturally releases pollutants, including manure and ammonia gases from urine.
Cons
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Vitamin and mineral deficiencies: Vegans in particular may have trouble consuming the proper amount of b12, a vitamin that occurs naturally in meats and animal products. Vitamin D, zinc and iron are also harder to consume when not eating fortified milk, yogurt or cereals.
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Inconvenience: Restaurants may not often cater to vegetarian patrons, offering a smaller or limited menu. Family or social gatherings may also prove to be a challenge.
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Lower omega-3 consumption: Omega-3 fatty acids are important for brain function and lower the risk of heart attack and stroke. Omega-3 fatty acids found in plant oils must be converted by the body into the proper form before maximum ideal health benefits are obtained. Omega-3 fatty acids found in fish do not need to be converted.
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Processed protein releases greenhouse gas pollution: The production of soy-based proteins, including tofu, releases more greenhouse gas emissions than locally produced meat.
Over the last 30 years the rate of childhood obesity has tripled, affecting hundreds of children across the country. Researchers have indicated that changes in eating patterns and activity may be to blame for the increase in children struggling to maintain a healthy weight.
Decreased physical education and an increase in sedentary behavior (watching tv, using the computer, playing video games), are contributing factors to the obesity epidemic facing children across the country.
The immediate and long-term effects of obesity on children are seen throughout the body. An increased risk of cardiovascular disease, high blood pressure, high cholesterol, pre-diabetes and low self-esteem leads to a high probability of becoming adult health problems including heart disease and type 2 diabetes. In 2003, hospital costs resulting from childhood obesity were estimated to be over $75 billion.
Is there a solution?
Yes, encouraging healthy lifestyle habits in children that include healthy eating and physical activity is critical to lowering the number of children struggling with obesity in our community.
Currently only 21% of children consume the USDA recommended servings of fruits and vegetables while only 1/3 receive the recommended level (60 mins per day) of physical activity.
In 2011 the Pew Survey found that American’s believe that the government should play a significant role in reducing obesity among children with 80% of Americans acknowledging that childhood obesity is a serious problem.
Let’s Move, launched by First Lady Michelle Obama, is a comprehensive initiative dedicated to solving the problem of obesity within a generation. The program works to provide parents with the tools they need to support healthy choices, provide healthy food in schools, help families access healthy and affordable food choices and encourage physical activity. Visit the Let’s Move website for complete access to tools and articles for parents seeking healthy activities for children.
In addition to this online resource, Miramont’s youth programs provide age appropriate and fun activities to help your children achieve their daily physical fitness. From swimming to rock climbing, our youth programs are a fun way to encourage a healthy lifestyle starting from a young age.
Sources:
http://www.cdc.gov/healthyyouth/obesity/facts.htm
http://aspe.hhs.gov/health/reports/child_obesity/
As health care expenses continue to grow, preventative care is more important than ever. Miramont Lifestyle Fitness is addressing these concerns by adopting a total health mindset, and leading the charge for healthy families and a healthy community.
Taking control of your health requires a proactive approach to health and fitness. The experienced staff at Urgent Care at Miramont work collaboratively with the fitness professionals at each of our locations to provide a total health perspective to personal wellness.
The Lifestyle Medicine team works with members to provide lifestyle interventions to treat and manage medical conditions, personalized to meet all of your needs. From cardiac health to osteoporosis prevention, weight management to diabetes support, nutrition to stress management, Lifestyle Medicine programs provide the resources and tools you need to be successful at managing your health.
Start taking control of your health by integrating a fitness and wellness program into your medical care. As always, we encourage you to work with a medical professional before starting a new fitness program, and if you do not have a personal care doctor of your own, the staff at Urgent Care at Miramont can fill that void for you.
To schedule an appointment, or learn more about Lifestyle Medicine, please call 970-237-6339.
Mom of three, Carrie Hageseth finds harmony with her weight by balancing her responsibilities as a mom with her responsibilities to her body. Carrie began her fitness journey in October 2009, three months after giving birth to her second child. Sixty-five pounds heavier than she had been before the pregnancy, she knew it was time to stop eating poorly and start getting in shape.
Upon joining Miramont Lifestyle Fitness, Carrie devoted herself to weight training and cardio four days a week, while keeping a food diary. After two months of consistent fitness, she had lost 20 pounds and was beginning to feel hopeful about her new relationship with her body.
When she received news that a third baby was on the way, Carrie was determined not to give up on her new fitness program. Carrie enlisted the assistance of personal trainer, Kadie Hall, who helped her incorporate cardio, weight training, Pilates and TRX that would help her maintain her fitness progress during her pregnancy.
Despite the exhaustion between caring for an infant while carrying a pregnancy, Carrie stuck to her guns and continued to work our four days a week. Working with a personal trainer helped Carrie stay motivated and focused.
“With Kadie’s help I was able to stay motivated and encouraged,” said Carrie. “Having a personal trainer provided variety in my workouts to keep them fun and interesting, and she helped me focus on realistic short term goals.”
After giving birth to her third child in September 2010, Carrie continued on her weight loss journey and has since lost over 50 pounds and reached her target weight.
“I feel healthier and more energized then ever,” said Carrie. “If you make the effort to go to the gym every day and do the best you can, you will see that it adds up to big changes. Through Miramont Lifestyle Fitness, I have gained confidence and the opportunity to be a great role model to my children.”
