The Many Styles Of Vegetarianism

(CARLSBAD, CA) - Millions of people follow some form of vegetarian diet. And with so much research indicating a strong link between diet and illnesses such as cancer, heart disease and diabetes, interest in this lifestyle appears to be growing.

For the uninitiated, there are various classifications of vegetarianism and varying definitions, but in general they are as follows:

— Vegan: eats no animal products at all (including animal fats, honey, etc.).

— Lacto-vegetarian: eats a vegan diet plus dairy products.

— Ovo-lacto-vegetarian: eats a vegan diet plus eggs and dairy products.

— Vegetarian: eats no meat, fish or fowl.

— Pescetarian: eats fish and shellfish but no poultry or red meat.

As mentioned above, diets abundant in vegetables and fruits are linked to a decreased risk of cancer, diabetes, heart disease, even obesity, because of the nutrients, anti-oxidants and fiber they provide.

But living a healthy vegetarian lifestyle does take some education and planning. With the absence of meat, protein must be obtained from different sources. Protein helps build muscles, produce enzymes and hormones involved in metabolism, and produce hemoglobin, which carries oxygen to working muscles.

Ovo-lacto vegetarians probably get enough protein, but vegans must combine servings of soy, legumes and beans with grains, nuts or seeds to get all nine essential amino acids.

Iron deficiency is also a concern. Iron helps transport oxygen in the blood and in the muscle. Without adequate amounts in the diet, individuals become anemic and energy levels can drop severely. Vegetarians should get their iron from legumes; dark, leafy and cooked greens; apricots, prunes and raisins; whole grains; and nuts and seeds.

Unfortunately, some people turn to vegetarianism primarily as a means to lose weight or restrict their eating, rather than to improve their health. In doing so, many assume that giving up meat will make them thinner and healthier. All too often, however, the diets of these individuals lack appropriate balance and nutrition. In extreme cases, you’ll even find “vegetarians” who subsist on a mix of pizza, pasta and sweets and rarely consume vegetables at all.

In fact, vegetarianism has surfaced as a marker for detecting eating disorders in some populations, according to the “Journal of the American Dietetic Association.” Female college students who reported being vegetarians scored significantly higher on a questionnaire indicating a preoccupation with weight and an increased risk of disordered eating.

So if you choose a vegetarian lifestyle, suggests Jazzercise founder Judi Sheppard Missett, learn as much as you can about how to get the correct balance of foods and nutrients in your daily menu. Of course, exercise should be another part of your total health plan. Everyone needs a mix of aerobic, strength and flexibility training. During your next workout, try the following pectoral press.

Using a resistance ball, this exercise strengthens the muscles of the arms, chest and shoulders but will also improve core strength and balance.  If you do not have an exercise ball, you can still perform the exercise lying flat on the floor. 

Begin by sitting on a resistance ball with a light to moderate-weight dumbbell in each hand.  Sit tall and walk forward, allowing your body to roll forward along the ball until it is supporting your upper back in a bridge position.  Place your feet firmly on the floor hip width apart. Keep your knees and toes forward, and lift your hips level with your knees and shoulders.  Hold the weights at your shoulders, with your palms down and your elbows to the side.  Keep your shoulders relaxed as you press the weights directly upward over your shoulders.  Lower the weights slowly and repeat 10 to 15 times.  Roll back up to a seated position, rest, and perform 1- to 2 more sets if desired. 

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com