Being a vegetarian doesn’t simply mean you only eat vegetables. There are several different types of vegetarianism, and each of them have important distinctions.
There are many reasons why a person might decide to become a vegetarian. These considerations could include ethical concerns for how animals are treated, environmental awareness, compassion for animals, personal preferences, health problems or severe allergies.
Below is a list to help you distinguish the various types or “levels” of vegetarianism.
Perhaps the most inclusive vegetarian category, flexitarians eat a plant-based diet that occasionally includes meat.
Those who limit their animal products to fish, called “pescatarians,” and those who only eat poultry, or “pollotarians,” are generally included under the flexitarian umbrella.
There is some debate as to whether or not these diets count as vegetarianism, and they are often referred to as semi-vegetarian.
This is the most common type of vegetarianism. Individuals in this group do not eat meat of any kind, but they do eat dairy and egg products.
In this same vein, there can be lacto-vegetarians and ovo-vegetarians. As the names suggest, those who follow these diets only consume either dairy or egg products, respectively. This can be due to personal preference or allergies.
Veganism is the most extreme form of vegetarianism. Many people confuse the vegan lifestyle with vegetarianism.
Unlike the categories of vegetarians mentioned above, vegans do not eat red or white meat, fish, seafood or any type of dairy or eggs. In addition, vegans do not use or consume any animal by-products such as beeswax, honey, gelatin, silk, leather or wool.
General Vegetarianism Guidelines
Regardless of which category of vegetarianism an individual subscribes to, there are a few things that are never included in a truly vegetarian or vegan lifestyle.
All vegetarian diets exclude insects, gelatin, animal rennet and stock or fat derived from animals.
One of the most important aspects of vegetarianism on any level is to make sure that all dietary and nutritional needs are being met. The Academy of Nutrition and Dietetics has stated that a vegetarian diet can safely meet all of the currently known nutritional needs. In order to do this, it’s important for vegetarians to understand which foods can provide the right levels of vitamins, minerals, fats and proteins for a healthy lifestyle. Ultimately, you can choose the type of vegetarianism that best fits your lifestyle and your health aspirations.
Whether you’re a “morning person” or not, how you begin the day can set you up for either success or failure. It’s often the small things that can make or break your day. To ensure you’re starting it off right, here are five morning rituals that may truly change your life.
This doesn’t have to be a lengthy to-do list. In fact, it shouldn’t be. Every morning, take a few minutes to decide on three to five important tasks that you want to complete that day. This will help you feel more focused and energized, and it can also keep you from overloading yourself.
Not everyone likes to eat in the mornings, but that doesn’t mean you should skip nourishing yourself. If you enjoy eating breakfast, be sure that it is well-balanced and full of foods that will give you steady energy to get throughout the day.
If you don’t enjoy eating early, consider making a small smoothie packed with greens and vitamins to help you feel awake and alert.
For some people, a morning workout is the perfect way to start the day. However, even if you don’t want to sweat it out first thing, you should consider adding low-impact movement into your routine.
Simple yoga stretches, tai chi poses and active breathing exercises are all great ways to transition your body and mind into wakefulness and help improve your mood.
Instead of turning on the news, turn on a playlist that will make you feel energized and ready to take on the day. Music has a lot of influence over mood, so starting the day with upbeat and energetic songs can help you feel more awake and happy.
This isn’t always feasible for everyone, but timing your morning alarm to go off when you’re in your lightest stage of sleep can help tremendously when it comes to feeling refreshed.
There are free and paid apps for your smartphone that can intelligently predict when to wake you up within a certain time frame, and they can even give you tips on how to improve your sleep so that you feel better when you wake.
Simple Rituals Can Have a Ripple Effect
Remember that it’s often the little habits you cultivate that lead to the biggest changes in life, so implementing these morning rituals can have a big effect.
Are you having trouble meeting your daily fruit and veggie quota? Smoothies are an easy way to pump up the number of fruits and vegetables in your diet. They are powerhouses packed with fiber, vitamins and minerals. Whether you want to cleanse, increase nutrients, reduce calorie-intake or just try something new, you can begin by exploring the diverse world of smoothies with these recipes. Feel free to switch out the ingredients and make them your own!
This drink has tummy-soothing ginger, leafy greens, and protein supplied by tahini. The smoothie includes filling avocado and banana, and dates deliver sweetness.
10 or 12 leaves organic spinach
250 mL (1 cup) filtered water
1 medium banana
15 mL (1 tablespoon) tahini
2 pitted dates
15 mL (1 tablespoon) fresh ginger root, chopped
Juice of 1 Meyer lemon
Add everything to an electric blender and mix until creamy. On warm days, ice may be included if desired. To increase protein content, you can add a scoop of your preferred protein powder.
You only need a handful of foods on hand to whip up this satisfying drink. The pineapple serves as a natural sweetener for the smoothie. If you want to make a non-dairy version, you can replace the yogurt with more coconut milk.
250 mL (1 cup) frozen pineapple chunks
1/2 medium banana
125 mL (1/2 cup) crushed ice
125 mL (1/2 cup) vanilla yogurt
375 mL (1-1/2 cups) skim milk OR coconut milk
Use a blender to puree pineapple, banana, ice, and yogurt (if using). Start to blend in 250 mL of milk or coconut milk and then check the smoothie’s consistency. If you want a thinner smoothie, add up to another 125 mL of liquid.
Carrots are full of beta-carotene and vitamins A and C. This smoothie couples the carrots with goji berries to boost the immune system. Goji berries provide trace minerals, and the hemp seeds are an excellent plant-based source of omega fatty acids and protein.
125 g chopped carrots
125 g chopped pineapple
1 pear, chopped
30 mL (2 tablespoons) goji berries
30 mL (2 tablespoons) hemp seeds
250 mL (1 cup) water
250 mL (1 cup) ice
After chopping fruit and vegetables, add all ingredients to the blender. Process ingredients until you achieve a drinkable consistency. You might need to pulse the blender a few times to make sure the seeds get ground up.
From fresh, organic produce to bulk goods, Famous Foods carries everything you need to make healthful and hearty smoothies.
Open 8am to 9pm – 7 days a week!