Tag: vegetarian diet

What Happened When I Went Vegetarian For a Month

Published on 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 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 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💕