Nutrition. Vitamins. You.
Nutrition. Vitamins. You.
PRIMARY FOOD, LIFESTYLE AND OUR HEALTH~AN INTRODUCTION TO A NEW WELLNESS SERIES By: Allie Might, FMC, INHC, ATT Primary foods are an essential part of our health and wellness plan that is often overlooked and even misunderstood. While the topic of self-care in important, …
VEGAN AND VEGETARIAN~ THE SIMILARITIES, DIFFERENCES, BENEFITS AND TROUBLE
By: Allie Might, FMC, INHC, ATT
Vegan and vegetarian diets….or as many people commonly referred to them as, plant-based diets. I am often told “I eat well, I’m vegetarian” or “My diet is so good, I’m vegan”, but as I ask about meals, I come to realize that many people are not vegan or vegetarian. This is due to a misunderstanding as to what these diet theories actually mean. Let’s break these similar diets down, look at what each entails and see if this is an option for you.
There can be many benefits to adopting a vegan or vegetarian diet. It is believed to be helpful in lowering the risk of such health concerns like diabetes, heart disease, obesity and even cancer. Keep in mind that these benefits are not only due to the elimination of animal products, but also the incorporation of whole foods. You want to try to avoid becoming a “junk food vegan/vegetarian” by adding in a lot of processed proteins which can negate the benefits of adopting a vegan or vegetarian friendly diet.
A vegan diet is a diet free of animal products and by-products. While the elimination of animal protein from the diet is easy to remember, as it includes everything including beef, pork, poultry and fish/seafood. However, the by-products is sometimes what can trip people up. Animal by-products include, but may not be limited to, such items as eggs, dairy and cheese, whey, gelatin and even honey.
A vegetarian diet is similar to a vegan diet but with a bit of a variation. Vegetarian diets are free of animal proteins, however, animal by-products are allowed. Where it gets a little tricky is subcategories differentiating by-products. Lacto-vegetarians follow a standard vegetarian diet which includes dairy products such as milk, cheese, yogurt and butter but avoid eggs. An ovo-vegetarian avoids animal proteins and dairy products but consumes eggs. The last variation is the lacto-ovo vegetarian who eats all dairy products and eggs along with eliminating animal proteins.
Those that follow a vegan or vegetarian diet are more likely to be deficient in certain nutrients. Often times iron and b-vitamins need to be supplemented for these individuals.
Methyl-B is a methylated b-complex, which means it’s better absorbed by the body. Those that follow a vegan or vegetarian diet are more likely to be deficient in b-vitamins. Therefore, supplementing with a good complex is needed. B-vitamins are necessary for such areas as energy, brain health and the cardiovascular system.
Iron Plus Hx is an iron supplement that is non-constipating. It is not uncommon for vegans and vegetarians to be low in iron because most people get iron through meat sources. This elimination can make it difficult to get the right amount of iron through diet. Iron is essential as it help to transport oxygen in the blood. This is why often times those that have an iron deficiency may experience fatigue.
My basic recommendation when following a vegan or vegetarian diet is to make sure you are getting fresh fruits and vegetables and protein at each meal. I like to incorporate smoothies with a good protein powder (Plant Protein or Whey Protein powder) to start the day. How will you incorporate more vegan or vegetarian type meals into your weekly menu in a healthful way?
www.ncbi.nlm.nih.gov/pmc/articles/PMC8746448/
health.clevelandclinic.org/b-vitamin-benefits
www.webmd.com/diet/health-benefits-b-complex
www.webmd.com/vitamins-and-supplements/features/iron-supplements
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Krill Oil vs Fish Oil Dr. Claire Arcidiacono, ND One of the most confusing topic’s in the vitamin world is the difference between krill oil and fish oil. I get asked pretty much all the time what exactly is the difference between the 2. …
ORGANIC, GMO/NON-GMO, CONVENTIONAL~ UNDERSTANDING THESE DIETARY TERMS
By: Allie Might, FMC, INHC, ATT
There are so many different terms when deciding what to eat that it can be confusing. There are also many different opinions on what is good for you and what to avoid, depending on who you ask. Let’s go over the most common terms and get an understanding of what exactly they are, that way you can make the best choice for you and your wellness goals.
ORGANIC is probably one of the most widely known and sometimes misunderstood wellness terms. You will usually find organic is also non-GMO, however it’s often not noting as both on a label. There are many ways for something to be considered organic, as well as different classifications of organic. These classifications include 100% organic, organic, made with organic and organic ingredients. To be certified organic, there is a specific process that is involved. Farmers keep detailed records and must adhere to strict guidelines to have an organic certification, as the product should be easily traced “from farm to table”. Some of these guidelines include, but are not limited to, quality of soil, water and feed (for livestock), living space (for livestock), appropriate vaccines and the absence of antibiotics, hormones and pesticides.
NON-GMO is a food or product that has not been genetically modified. These foods or products are as in a pure form as they are intended to be in nature. They are free of being genetically altered which may have negative effects on our health and well-being. Invite Health products are NON-GMO and they ALL go through a high standard of quality control testing and are cGMP (current Good Manufacturing Practices) certified.
CONVENTIONAL is also often referred to as GMO (genetically modified) foods. Some of the most common foods and ingredients on the market that are genetically modified include corn, canola oil and soybeans. Conventional foods or products often are contaminated with such things as pesticides which can be a contributing factor to some diseases. GMOs may be a contributing factor in increasing ones risk of such health related issues like allergies and cancer.
Green Tea Tx is a concentrated green tea. It is both organically sourced, non-GMO and decaffeinated. Green tea is a powerful antioxidant that can be beneficial for a wide variety of health concerns. It has been shown to help lower risk of heart disease, is helpful for diabetics and supports weight loss. Green tea is also good for healthy skin as it has anti-inflammatory benefits. I like to add 2-4 droppers to a glass of water each day.
Organic Greens Plus Hx is a powder that can be added to water for easy consumption each day. It supplies organic fruits, vegetables, herbs, fiber and even a probiotic blend. It provides nourishment and digestive support for optimal wellness. I like to recommend a scoop in water in the afternoon as a “pick-me-up” treat.
I hope this has cleared up some of these terms as to what they actually mean and how they may effect ones health. In my experience, I choose non-GMO (first) and organic (second) when it’s available. However, it’s not a perfect system. I do always recommend whole, real foods as opposed to processed. For example, I’d rather someone use conventional fresh vegetables instead of organic canned vegetables. One’s personal budget is to be considered as well. For instance, using conventional ingredients for meals would be better than the organic and/or non-GMO processed foods. While fresh non-GMO and/or organic is best, I always recommend conventional, even if it’s GMO, fresh fruit over the organic cookies. This is a great example of where “just because it’s organic, doesn’t mean it’s better or even healthy”. How will you incorporate these terms into your daily wellness plan?
www.ams.usda.gov/services/organic-certification/organic-basics
www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/organic-food/art-20043880
www.medicalnewstoday.com/articles/324576#summary
www.who.int/news-room/questions-and-answers/item/food-genetically-modified
www.ncbi.nlm.nih.gov/pmc/articles/PMC7019963/
www.worldfoodinformation.com/organic-vs-conventional-deep-dive/
www.webmd.com/diet/health-benefits-green-tea
