The Garden of Eatin'

January 1, 2022

Hello everyone, today is the first day of January, 2022 and first of all, I want to greet you a happy prosperous new year.

My topic for today is all about Garden. Most of us loves to make a garden, not only for ornamental plants but also for vegetables.

Vegetarianism did not make headlines 100 or even 50 years ago, but the practice has been with us for thousands of years. If you reflect further back in time, you will discover that the original diet was meatless. Today, not only do menus like these make the cover of popular magazines, but millions of people commit to eating habits similar to those early- and the numbers are growing!

The Latest Fad

• Why the sudden popularity of vegetarianism?

Reason vary from animal rights to environmental concerns, but one of the biggest reasons is for health benefits. According to various studies, those who eat plant-based diets tend to be closer to a healthy body weight than those who eat meat-based diets. Researchers have found that the vegetarians who participated in their studies suffered from fewer heart disease and had lower blood pressure, lower risk for adult-onset diabetes amd fewer problems of constipation and diverticular disease than nonvegetarians.

There are vegetarian experience those benefits, but they suspects several factors;

1. Vegetarian bulk up on fiber.

--->fiber helps create bulky waste products that move quickly through the body. The swift exit of waste also means less exposure to toxins produced in the digestive process.

Reminder: if you want to go from a low- fiber diet to a high-fiber diet, gradually increase the fiber to reduce the production of methane or gas.

2. Vegetarians pack in antioxidants.

---> Ordinarily a balanced vegetarians diet offers a generous supply of antioxidants, vitamins C, vitamin E and beta-carotene. These vitamins may assist the body by immobilizing compounds that can otherwise alter or destroy the body cells. These compounds are called free radicals, and they are associated with the formation of cancer and the development of certain heart disease. Citrus fruits are a good source of vitamin C, grains and oils contain vitamin E and carrots and cantaloupe are great sources of beta- carotene.

3. Vegetarias get "fight-o-chemicals.

--->plants develop compounds called phytochemicals that help protect the plant from potential harm, such as insect attacks or too much sun. These phytochemicals may help the body fight cancer. Some of the more commonly known phytochemicals include lycopene from tomatoes, sulforophane from red cabbage and isothiocyanates from broccoli.

4. Vegetarian get the skinny on fats.

---> Vegetarian have a lower intake of total fats, saturated fats, and cholesterol.

• How does this affect the body?

One group of researchers monitored cardiac risk factors among 500 ken and women who had various health problems, such as high blood pressure, adult-onset diabetes and coronary heart disease. For 12 days the participants followed a very lowfat vegetarian diet, exercised and managed stress levels.

5. Vegetarians adopt healthy lifestyle habits.

---> Quite often vegetarians will include regular exercise, drink six to eight cups of water daily, get six to eight hours of sleep each night, avoid smoking and heavy drinking and develop effective coping methods to handle stress. Each of these habits adds to the benefits of healthy living.

Getting Started;

Although vegetarians offers various health benefits, poor diet planning, as with any diet, may create health problems.

Here are a few ideas to get you started;

1. Do your Homework.

• Discover creative ways to include more plant foods in your diet and replace animal products. If you do choose to fry, try vegetable oil spray which can drastically reduce fat intake.

2. Develop a plan that works for you.

• You may want to gradually increase wholesome plant foods in your diet and decrease animal foods. Or you may want to stop eating animal foods together.

3. Eat a balanced diet

• Include six to 11 servings of whole grains and breads at least five servings of fruits and vegetables and be sure to include two to three servings of plant-based protiens.

4. Consider multivitamin/mineral supplement.

• Vitamin B is found in meat and meat products. Seaweed , tempeh and other fermented foods may contain traces of vitamin B but the body may not be able to use it.

Vegetarism is a healthy alternative that may offer various health benefits. At first it may be a little tricky to follow. But once you get good habits in motion, you will join millions of people who have also gone meatless.

Thank you for reading my post and have a good and prosperous new year to all of us.