vegetarian – Be Well By April

What Happened When I Went Vegetarian For a Month

Published on June 5, 2024 by The April DiariesLeave a comment

I recently decided to shake things up and go vegetarian for a month. I’ve always been curious about the impact a plant-based diet could have on my body and overall health, so I took the plunge. Here’s what happened during my 30-day vegetarian adventure!

Better Digestion

One of the first things I noticed was an improvement in my digestion. Vegetarian diets are generally higher in fiber, and this was certainly true for me. With more fruits, vegetables, and whole grains in my diet, my digestive system felt like it was running more smoothly. Goodbye, constipation and bloating!

Weight Management

I didn’t have weight loss as a primary goal, but I ended up shedding a few pounds. Plant-based foods tend to be lower in calories and fat, which naturally helped me manage my weight better. Plus, all that fiber kept me feeling full and satisfied, so I wasn’t reaching for snacks as often.

Heart Health Boost

One of the biggest surprises was the improvement in my heart health markers. By cutting out meat, I naturally consumed less saturated fat. I also included a lot of cholesterol-lowering foods like oats, nuts, and legumes. I noticed my cholesterol levels dropped, and I felt more energetic overall.

Stable Blood Sugar Levels

Another great benefit was more stable blood sugar levels. The high-fiber foods in my vegetarian diet slowed down sugar absorption, preventing those dreaded energy crashes. I felt more balanced and focused throughout the day.

Nutrient Powerhouse

Going vegetarian introduced me to a wide array of vitamins and minerals that I wasn’t getting enough of before. My meals were packed with vitamins A, C, E, and K, along with potassium, magnesium, and folate. It was like my body was getting a nutrient boost with every meal.

Glowing Skin

This one was a pleasant surprise! All those antioxidant-rich fruits and veggies worked wonders for my skin. I noticed a healthier glow and fewer breakouts. Who knew that what I put on my plate could make such a difference in my complexion?

Feeling Good Inside and Out

On top of the physical benefits, I also felt good knowing that my diet was more sustainable and aligned with my ethical values. It was nice to know that I was making choices that were better for the planet and animals.

Challenges Along the Way

Of course, it wasn’t all smooth sailing. I had to be mindful of certain nutrients that are typically lower in a vegetarian diet, like vitamin B12, iron, calcium, omega-3 fatty acids, and protein. I made sure to include fortified foods and considered taking supplements to cover my bases. There was also an adjustment period where my body had to get used to the higher fiber intake, which meant a bit of extra gas and some changes in bowel habits.

Final Thoughts

Overall, going vegetarian for a month was an eye-opening experience. I felt healthier, more energetic, and just overall better. While I’m not sure if I’ll stick with a strictly vegetarian diet forever, I’m definitely inspired to incorporate more plant-based meals into my routine.

If you’re considering trying out a vegetarian diet, I highly recommend giving it a go. Just make sure to plan your meals to ensure you’re getting all the nutrients you need. Your body will thank you!

Happy eating,

April 💕

How Vegetarianism Helps Ease PMS Symptoms

Published on May 16, 2024 by The April DiariesLeave a comment

Dealing with premenstrual syndrome (PMS) can be a real drag. Mood swings, bloating, fatigue, irritability—you name it. If you’re looking for a natural way to take the edge off those pesky PMS symptoms, going vegetarian might just be the ticket. Let’s chat about how ditching meat can help you feel better.

Balancing Hormones the Natural Way

First off, let’s talk hormones. A lot of the trouble with PMS comes down to hormone imbalances. Vegetarian diets are usually packed with fiber, which helps your body get rid of excess estrogen. When your estrogen levels are in check, you’re less likely to deal with those wild mood swings and bloating. Plus, many plant-based foods, like soy and flaxseeds, contain something called phytoestrogens. These natural compounds can help keep your hormones balanced and might make your PMS a little more manageable.

Getting a Nutrient Boost

A big perk of a vegetarian diet is all the vitamins and minerals you’re likely to get. Nutrients like vitamin B6, magnesium, and calcium are known to help with PMS, and they’re abundant in plant-based foods. But there’s a catch: as a vegetarian, you need to make sure you’re getting enough iron and vitamin B12, which are crucial for keeping your energy up and your mood steady. Not getting enough of these can make you feel even more tired and irritable during PMS. So, think about adding some fortified foods or supplements to your diet to cover all your bases.

Fighting Inflammation with Plants

Another cool thing about vegetarian diets is their anti-inflammatory properties. Chronic inflammation can make PMS worse, but eating plenty of fruits, veggies, whole grains, nuts, and seeds can help fight it off. Think of these foods as your allies in the battle against PMS.

Keeping Your Weight in Check

Maintaining a healthy weight can make a big difference when it comes to PMS. Extra body fat can lead to higher estrogen levels, which might ramp up your symptoms. A balanced vegetarian diet can help you keep your weight in check, which means less severe PMS.

Boosting Your Mental Health

Let’s not forget about mood swings and irritability. A balanced vegetarian diet can support your mental health by providing steady energy and essential nutrients. Omega-3 fatty acids, found in things like flaxseeds, chia seeds, and walnuts, are great for mood regulation. They can help reduce feelings of depression and anxiety, which is super helpful when PMS hits.

Making the Switch

If you’re thinking about giving vegetarianism a go to help with PMS, it’s important to plan your meals so you’re getting all the nutrients you need. Focus on a variety of whole foods, and if you’re not sure where to start, a nutritionist can be a great resource.

To wrap it up, a well-planned vegetarian diet can be a game-changer for managing PMS. By helping to balance hormones, boost nutrient intake, reduce inflammation, maintain a healthy weight, and support mental health, going vegetarian offers a natural, holistic approach to easing those monthly symptoms.

So why not give it a try? Your body might just thank you for it!

MORE LIKE THIS: Why I decided to become a Vegetarian, How Vegetarianism Positively Impacts Your Gut Health, One Week In Vegetarianism: Good, the Bad, the Bloating & 11 Tips To Get You Started, Gut-Hormone Connection, Understanding the Link Between Chronic Fatigue and Hormones

One Week In Vegetarianism: Good, the Bad, the Bloating & 11 Tips To Get You Started

Published on May 14, 2024 by The April Diaries1 Comment

So, it’s been a solid week of becoming a vegetarian and I’m proud to say I’ve stuck with it. I went as far as growing my own scallions! 😂

All scallions aside, I’ve experienced the benefits, the inevitable gas and bloating. (Not to be too TMI but that’s the indubitable reality of switching to a diet that’s higher in fiber.)

I told my brother at Mother’s Day Dinner that I was on a “trial period” and being the contrarian that he is, he said it’s super unhealthy and that we were meant to eat meat since the beginning of time.

I’m not going to get into the history of vegetarianism just to merely counteract my sibling’s ostensible point. However, I will tell you this: having grown up in a half-Italian-half-all-American household, eating meat was my source of daily protein for 28 years. I can officially say that I’m entering my 28th year as a vegetarian. I knew at least the men in my family wouldn’t understand. My mom, however, has been an undeniable supporter of me going plant-based. Thanks, mom! 💗

I’m going to start with some basic tips that I used to start my journey in vegetarianism.

Educate Yourself: Learn about vegetarianism, including nutrition requirements, common sources of protein, iron, calcium, and other essential nutrients. Understanding what your body needs will help you make informed food choices.
Start Gradually: If you’re accustomed to eating meat regularly, consider transitioning gradually. Start by reducing your meat intake and incorporating more plant-based meals into your diet. You can gradually eliminate different types of meat over time.
Experiment with Plant-Based Foods: Explore a variety of fruits, vegetables, legumes, nuts, seeds, and whole grains to discover new flavors and textures. Experiment with different cooking methods and recipes to find what you enjoy.
Find Vegetarian Alternatives: Look for vegetarian alternatives to your favorite meat-based dishes. There are many plant-based substitutes available for burgers, sausages, deli slices, and more. These can help ease the transition by providing familiar tastes and textures.
Plan Balanced Meals: Ensure your vegetarian meals are balanced and nutritionally complete. Include a variety of foods to meet your protein, iron, calcium, vitamin B12, and omega-3 fatty acid needs. Aim for a diverse diet rich in fruits, vegetables, whole grains, legumes, nuts, and seeds.
Read Labels: Pay attention to food labels to identify hidden animal ingredients. Some products may contain gelatin, rennet, or other animal-derived additives. Familiarize yourself with common non-vegetarian ingredients to make informed choices.
Seek Support: Connect with other vegetarians for support and advice. Join online forums, social media groups, or local vegetarian meetups to share experiences, swap recipes, and get tips from seasoned vegetarians.
Communicate Your Dietary Needs: Inform friends, family, and restaurants about your dietary preferences. This can help avoid awkward situations and ensure you have suitable options available when dining out or attending social gatherings.
Be Patient and Flexible: Give yourself time to adjust to your new eating habits. It’s okay to make mistakes or occasionally indulge in your favorite non-vegetarian foods. Focus on progress rather than perfection, and be open to adapting your diet as needed.
Listen to Your Body: Pay attention to how your body responds to your vegetarian diet. If you experience any negative symptoms or deficiencies, consult a healthcare professional or registered dietitian for personalized advice and guidance.

Adding probiotics to your vegetarian diet can offer additional health benefits, especially if you’re transitioning from a diet that included meat and dairy. Probiotics are beneficial bacteria that promote gut health and digestion. Here’s how you can incorporate them into your vegetarian lifestyle, which brings me to tip number 11:

Include Probiotic-Rich Foods: Incorporate natural sources of probiotics into your diet, such as yogurt (look for dairy-free options like coconut or almond yogurt), kefir, sauerkraut, kimchi, miso, tempeh, and kombucha. These fermented foods contain live cultures of beneficial bacteria that can help maintain a healthy balance of gut flora.

Adding probiotic-rich foods to your meals or enjoying them as snacks can support your digestive system and overall well-being. Experiment with different probiotic foods to find ones that you enjoy and that complement your vegetarian diet.

A few more things to mention are that you start to get less of a craving for certain foods (in my case, drinks). For example, I can no longer drink espresso without wanting to gag and I don’t have as much of a craving for alcoholic beverages as they don’t ~necessarily~ align with my lifestyle anymore. As we speak, I’m starting to become a little sensitive to dairy products.

Thank you for coming to my week in Vegetarianism.

xoxo,

April💕

How Vegetarianism Positively Impacts Your Gut Health

Published on May 12, 2024 by The April Diaries1 Comment

Hey there, fellow health enthusiasts! Today, let’s delve into a fascinating realm where the choices we make at the dinner table have a profound impact on our gut health. That’s right, we’re talking about the beautiful journey of vegetarianism and its nurturing embrace on our inner ecosystem — the gut.

Picture this: a bustling plate adorned with vibrant colors of nature – crisp greens, juicy tomatoes, hearty legumes, and wholesome grains. Welcome to the vegetarian’s paradise, where every bite is a celebration of plant-powered goodness. But beyond the tantalizing flavors and culinary adventures, lies a hidden treasure trove of benefits for your gut health.

Let’s unravel the wonders of vegetarianism and how it becomes a nurturing ally for your gut:

Fiber Fantasia: Step into the world of vegetarianism, and you’re stepping into a fiber-rich wonderland. Fruits, vegetables, whole grains, legumes – they’re all packed with dietary fiber, the unsung hero of digestive health. Fiber acts as a broom, sweeping through your digestive tract, keeping things moving smoothly and preventing constipation. But that’s not all; it’s also the fuel for your gut microbiota, those trillions of tiny microbes that call your gut home. A well-fed microbiota means a happy gut!
Microbiome Magic: Speaking of microbiota, vegetarianism has a knack for nurturing a diverse and thriving community of gut microbes. Picture it as a bustling metropolis, where different bacterial species thrive in harmony, each playing its part in maintaining your gut’s health. Plant-based diets provide an array of fibers and nutrients that act as a feast for these beneficial bacteria, promoting diversity and resilience in your gut ecosystem.
Inflammation Intervention: Inflammation – the silent saboteur of gut health. But fear not, for vegetarianism wields a mighty sword against this insidious foe. Plant foods are rich in antioxidants and anti-inflammatory compounds, quelling the flames of inflammation and restoring balance to your gut. By embracing a vegetarian diet, you’re not just nourishing your body; you’re also taming the fiery dragon of inflammation that threatens your gut’s well-being.
Disease Defense: Let’s talk prevention. Vegetarianism has been linked to a lower risk of certain gut-related diseases, including colorectal cancer and diverticular disease. How? Well, it’s all about that fiber again! A high-fiber diet keeps things moving smoothly through your colon, reducing the time that potential carcinogens spend in contact with your gut lining. Plus, those antioxidant-rich plant foods lend a helping hand in neutralizing harmful compounds before they wreak havoc.
Feel-Good Factor: Last but not least, let’s not overlook the feel-good factor of vegetarianism. When you nourish your body with wholesome, plant-based foods, you’re not just fueling it; you’re nurturing it with love and compassion. And that love radiates from your gut outwards, infusing every cell of your being with vitality and well-being.

So there you have it, folks – the gut-friendly path of vegetarianism, where every bite is a step towards a healthier, happier you. Whether you’re a seasoned veggie enthusiast or just dipping your toes into the plant-powered waters, know that your gut is cheering you on every step of the way. Here’s to thriving guts and flourishing lives – one delicious plant-based meal at a time!

MORE LIKE THIS: The Crucial Connection: Understanding Gut Health and Type 2 Diabetes, Why I decided to become a Vegetarian, Gut-Hormone Connection, 10 Signs You Might Be Dealing With Gut Dysbiosis, Unveiling the Impact of Alcohol Consumption on Gut Health

Why I decided to become a Vegetarian

Published on May 10, 2024 by The April Diaries2 Comments

It was Monday, May 6 (I was trying to forget it was the anniversary of my grandmother’s death). I luckily had something to put my focus on: going plant-based.

If you knew me in high school, you’d know I tried to go vegetarian junior year. But growing up half-Italian and half-All-American, it was tough. It didn’t quite help that I was going to Europe in a week’s time. Even there, I had given up Vegetarianism. It was impossible — at least at the time.

But why was I considering it then? I was doing a research paper for my theology class on animal testing. As I was scrolling through articles on Google Scholar, the process of torturing these innocent animals for the sake of the public eating their flesh was gut-wrenching and I even started to tear up.

It wasn’t until track and field practice that same day; I brought up the issue with my track-ettes. One of them was actually a vegetarian. I thusly asked her why she decided to go plant-based. She told me that a friend of hers showed her the Chicken Emoji (🐓) and then this: 🍗. The reasoning behind it? I honestly don’t remember it verbatim. But what I can tell you now, as an almost-28-year-old, is that anything with a face? NOT exactly worth eating.

It’s safe to say, that the night of May 6th, 2024 I went to bed thinking about eating a chicken and then gagging.

I’ve been practicing for only a couple of days, however, I’m noticing the benefits but also the negative side effects. But side effects are only temporary.

For example, I notice how good I feel after I simply don’t eat meat! (Or anything processed for that matter.)

Now, you’re probably thinking: what are the side effects? One of them happens to be bloating. The bloating and discomfort on average lasts 4-6 weeks. But you don’t feel the discomfort 24/7.

Allow me to list these alleged side effects:

Increased Fiber Intake: A diet rich in plant-based foods typically contains more fiber than a diet that includes meat. This sudden increase in fiber intake can lead to bloating, gas, or changes in bowel habits as your digestive system adjusts.
Changes in Energy Levels: Some people report feeling more energetic after adopting a vegetarian diet, while others may experience fatigue initially. This could be due to changes in nutrient intake, particularly if you’re not consuming enough calories or protein.
Potential Weight Changes: Depending on your food choices, you may experience weight loss or gain. Many people find that a vegetarian diet helps them maintain a healthy weight, but it’s important to pay attention to portion sizes and choose nutrient-dense foods.
Nutrient Deficiencies: If you’re not careful to include a variety of foods in your vegetarian diet, you may be at risk of nutrient deficiencies, particularly in protein, iron, zinc, calcium, vitamin B12, and omega-3 fatty acids. Supplements or fortified foods may be necessary to meet your nutritional needs.
Improved Digestion: Some individuals find that a vegetarian diet improves their digestion and reduces symptoms of gastrointestinal issues like acid reflux or irritable bowel syndrome.
Changes in Taste Preferences: Over time, your taste preferences may change as you become accustomed to eating more plant-based foods and less meat. You may find yourself enjoying new flavors and textures.
Social and Emotional Impact: Transitioning to a vegetarian diet can have social and emotional implications, especially if your friends or family members don’t share your dietary choices. You may need to navigate social situations differently and find new ways to connect over meals.