Caring for His Temple

“Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body.” I Corinthians 6:19-20

How often do we hear, or see, this verse but don’t stop to really think about what it means? What does “honor God with your body” really mean and what does the Bible say about it?

In today’s society, the focus is most often on being thin and not always on being healthy. God created us, and He loves us in just the way He made us. But, it is up to us to take care of the body He gave us. We only have one body, one life, one chance to live the way He wants us to live. We need to be conscious of what we are putting in our bodies and what we are doing to our bodies.

Being healthy isn’t easy and it most certainly does not come naturally to any of us, myself included. It is a choice. We can choose to eat “junk food” or we can choose healthy options. This doesn’t necessarily mean cutting out everything that isn’t healthy. It just means controlling what we eat – being mindful of what we are eating and how much of something we are eating.

These days, everything is processed, greased, fried, baked, and slathered with extras we don’t need. Chocolate, peanut butter, ice cream, fries, fried chicken, greasy burgers, cake, cupcakes, cheesecake…I could go on forever here! Is any one thing by itself unhealthy? No. Is a diet based solely on these types of thing unhealthy? Yes. The question we have to ask ourselves is this: why do we choose to put that junk in our bodies? Because it tastes good. Because we know it’s not good for us. Because we’ve bought into Satan’s lies that our food of choice will make us feel better.

So, what does God have to say about this? The Bible refers to any person who is an “excessive eater” as a glutton. Excessive eating could be anything from continuing to eat when you’re already full to eating things that you know are not good for you.

Proverbs 23, verses 1-3 and 20-21 say this: “When you sit down to eat with a ruler, Consider carefully what is before you; And put a knife to your throat, If you are a man given to appetite. Do not desire his delicacies, For they are deceptive food…Do not mix with winebibbers, Or with gluttonous eaters of meat; For the drunkard and the glutton will come to poverty, And drowsiness will clothe a man with rags.”

“Put a knife to your throat…” How powerful is that phrase?! He literally wants us to take action against our appetites! He knows how tempting it is to eat such “deceptive” food, and wants us to protect ourselves against it so much that He tells us to put a knife to our throats! I believe that we have the power through God to combat our desire for unhealthy foods. He is so much stronger than we are, and He alone can help us.

He can help us combat our eating problems, our struggles with weight loss, and our battle with exercise. He doesn’t want us to lie around all day eating and wishing we felt good enough to “do something” about it. “How long will you slumber, O sluggard? When will you rise from your sleep? A little sleep, a little slumber, A little folding of the hands to sleep – So shall your poverty come on you like a prowler, And your need like an armed man,” Proverbs 6: 9-11. Only God can give us the strength to get off that couch and move. And let’s face it – it does take strength to get up and exercise, even if it starts with a walk around the block. Everyone has to start somewhere.

About a year ago, I was the heaviest I’ve been in my life. I’d been married for less than a year and gained about 25 pounds. I know, 25 pounds isn’t much but I felt the full weight of it on me. I have asthma, which worsened with the added weight. I could barely make it up the stairs in our house without groaning. And running? Don’t even think about it. Even though I worked a job where I was on my feet, the weight wouldn’t come off. Why? Because of what I was putting into my body and then not even attempting to work it off.

Reality hit me when my husband enlisted in the Army. We were both nowhere near where we had been before marriage and he had limits to meet with the Army. We joined a gym together and worked out  together. Having him there to push me when I thought I couldn’t go another step helped so much more than I anticipated. Sure, there were days when we talked ourselves into staying home. Everyone has those days. The important thing is to pick it back up the next day.

When he left for Basic Training last July, I had every intention of not going back to the gym. I went back because my husband asked me to, but more importantly I went because I needed it – my body needed it. I haven’t lost many pounds, but I have lost inches. I have lost 3 pant sizes in the last year. I’m not quite where I want to be, but I know that God will give me the strength to get up and take care of my body which is ultimately His temple. He lives inside of us – our hearts, our souls, our bodies. Our bodies are His temples, His way of reaching others. I think Paul said it best in I Corinthians 9:27: “But I discipline my body and bring it into subjection, lest, when I have preached to others, I myself should become disqualified.”

It is important to remember that what works for one person (or one family) will not always work for someone else. God created us all differently – we are all unique! So, each of our lifestyles will be different as well. Going to the gym, running on the elliptical, doing Pilates and counting calories is what works for me. It may not work for you. Find something that works for you – something that gives you energy and keeps His temple healthy and fit. God doesn’t want us to feel uncomfortable in our bodies. He wants us to use our bodies, our thoughts, our life for Him.

So, wherever you are in your journey of life, remember that the body you have is your Savior’s temple. If you struggle with this, as I have, ask Him to help you to get motivated and to restock your fridge and pantry with healthier, wiser options. Ask Him to give you the strength to get up and walk, run, or take a class at a gym.

“Life is more than food and the body is more than clothing…” Luke 12:23.

Run On!

Memory Verse: “I run in the path of your commands, for you have set my heart free.” Psalm 119:32 NIV.

Having just turned forty, gravity and age are beginning to take their toll on my fragile body. Feeling sluggish, I decided it was time for a physical “tune up”. I reduced my portion sizes, eliminated sugar from my morning coffee, and began running several evenings each week with my husband.

This morning, after getting my kids off to school, I laced up my shoes and set off for a morning run. With rain in the evening forecast, I could not wait for my husband to run with me. Today I would have to run alone, and I was less than enthused about doing so. I wish I could say that I am one of those special gals who LOVE to exercise. But, that is not how I am wired. I loathe sweat! Still, I have resigned to “run in such a way as to get the prize.” 1 Corinthians 9:24 NIV. And today, my fitness goals require me to focus my eyes on God as I run the race ahead.

Reluctantly, I stepped into the cool morning air. All of creation seemed to be cheering me on, as my steps lightly tapped the pavement. With long strides, my pace quickened as I charged down the street. I felt empowered and invigorated as I made my way past the houses in my neighborhood. Waving to neighbors and watching the birds gather their breakfast, I found myself surprisingly joyful as I pressed on. My enthusiasm was short lived, however, when I reached a steep hill midway through my journey. Though I started strong, my steps faded quickly. The hill seemed endless and my muscles ached as I my pace slowed considerably. My heart pounded fiercely in my chest, and I was tempted to stop as I realized I was only half-way up the hill.

Yet, God urged me to continue as I gasped to catch my breathe. In my agony, the LORD reminded me “no discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.” Hebrews 12:11 NIV. I was not running alone, for God runs with me. This was His race too.

In that moment, I understood clearly my new routine wasn’t just about fitness. It was also about discipline. This new regimen, difficult and draining, would require spiritual discipline as well as physical stamina. Such is true in the race of life as well.

God requires his children to be instruments of self-control. Rather than be slaves to our worldly desires, the LORD wants us to “throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us.” Hebrews 12:11.

God has placed each of us in training. “For if there is a natural body, there is also a spiritual body.” 1 Corinthians 15:44 NIV. And though we may wish to stop the race and return home, we each have a race to run as we journey through life with God.

Determined to finish my run, I drew upon the LORD’s strength as I fixed my eyes on the top of the hill. Step by faithful step I kept my pace steady as I made my way slowly up the incline. Somehow, the task no longer seemed so daunting as I faithfully pressed on to the top. Victorious and re-energized, the rest of my run was easy. Before long, I was once more standing in front of my house. My task complete, I felt free to walk victoriously through my day. My spirit soared, for temptation had not hindered me. I had finished my race!

Certainly each of us has a race we must run today. We may be running a race of finances. For some, it is a race of self-denial. Others are running a race of service. Whatever the race, we are called to run boldly and finish strong. And while the hills may be steep and the path unclear, we must press on and “ run in the path of His commands, for he has set our hearts free.” Psalm 119:32 NIV. Run On! For victory awaits.

My Detox Journal: Day 2

Well, I made it through the day yesterday and didn’t fudge even a little even though it was hard when my husband (bless his heart) cooked himself some veggie burger patties and a baked potato. This morning my daughter Sarah woke up with the desire to make homemade cranberry muffins. I didn’t eat any of them, even though they looked light and fluffy and smelled good!

My stomach was upset all night long and I didn’t sleep good at all last night. I also had a new boil come up on my thigh yesterday evening. Ugh.

So here is my plan for today:

Breakast:

Green Tea – steeped with 1/4 lemon, 4 drops Stevia, 30 drops of Kidney Cleanse Formula

8 kiwi fruit – helps remove excess sodium from body, antioxidant, Vitamin C, good respiratory system

Berry Tofu Smoothie (I drank 16 oz. of the recipe below and divided the rest between my four girls – it was a hit!)

Berry Tofu Smoothie

16 oz. Strawberry Silken Tofu

1 cup frozen or fresh blueberries (I had blueberries we put up in the freezer from last summer.) – antioxidant, cancer fighting

1 tbsp. flax seed – high in fiber, omega 3 fatty acid, good for intestinal health

1 tbsp. honey

1/2 – 3/4 cup soy milk (I used vanilla flavor)

Process in blender or Vita Mix until smooth. You can add a few ice cubes and crush if desired.

Lunch:

salad with lettuce, carrots, tomatoes, and chickpeas

Green Tea – steeped with 1/4 lemon, 4 drops Stevia, 30 drops of Kidney Cleanse Formula

Snack:

16 oz. Bolthouse Farms Vedge Juice – Our juicer died and we have a new one on order, for now, this will do.

Supper:

steamed spinach – essential amino acids, lysine, arginine

raw broccoli – cancer fighting, good for immune system, beta carotene, Vitamin C, calcium, folate

raw carrot sticks – good for eyes, cancer fighting, Vitamin A, beta carotene, Vitamin B6 and B12, calcium, and more

hummus dip

The Source of Healing

Through the angencies of nature, God is working, day by day, hour by hour, moment by moment, to keep us alive to build up and restore us. When any part of the body sustains injury, a healing process is at once begun; nature’s angencies are set at work to restore  soundness. But the power working through these angencies is the power of God. All life-giving power is from Him. When one recovers from disease, it is God who restores him.

Sickness, suffering, and death are work of an antagonistic power. Satan is the destroyer; God is the restorer.

The words spoken to Israel are true today to those who recover health of body or health of soul: “I am the Lord that healeth thee.”

The desire of God for every human being is expressed in the words, “Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth.”

He it is who “forgiveth all thine iniquities; who healeth all thy diseases; who redeemeth thy life from destruction; who crowneth thee with loving-kindness and tender mercies.”

- Counsels of Health, Ellen White, p. 168

Deuteronomy 7:9,13,15

“Know therefore that the LORD thy God, he is God, the faithful God, which keepeth covenant and mercy with them that love him and keep his commandments to a thousand generations…

And he will love thee, and bless thee, and multiply thee: he will also bless the fruit of thy womb, and the fruit of thy land, thy corn, and thy wine, and thine oil, the increase of thy kine, and the flocks of thy sheep, in the land which he sware unto thy fathers to give thee…

And the LORD will take away from thee all sickness, and will put none of the evil diseases of Egypt, which thou knowest, upon thee; but will lay them upon all them that hate thee.”

Living with Seasonal Allergies

For at least 35 million people in the US springtime brings more than beautiful weather. It also brings sneezing, congestion, and watery eyes. About 16.7 million doctor visits are attributed to allergic rhinitis, more commonly called hay fever, each year.

The pollen from trees, flowers and weeds are among the culprits that cause seasonal allergies. When these allergens are inhaled by someone who is sensitive to them the mucous membranes become inflamed causing the sneezing, congestion and runny nose so many seasonal allergy sufferers are accustomed to. These allergens can also aggravate asthma, causing the passages in the airways to become inflamed and swollen and making it hard to breathe.

Having seasonal allergies doesn’t sentence you to a life spent indoors, however. There are some things that you can do to minimize your exposure. Weed pollen is one of the most aggravating allergens during spring and summer and since they pollinate at sunrise and sunset, when air currents turn over, try doing your outdoor activities during mid-day and late afternoon. It’s also a good idea to check your local pollen count daily, you can visit http://www.pollen.com/Pollen.com.asp and search by zip code.

Dr. Bill Lumry, a board certified specialist in Internal Medicine and Allergy and Immunology, offers the following tips for managing your allergies:
To keep pollens from sticking to you, don’t hang clothes and/or bed linens outdoors on a clothesline.
While on road trips, keep car windows closed and use air conditioning instead .
Wash your hair before going to bed to rinse out the outdoor pollens that have accumulated during the daytime .
Eliminate weeds from your yard – they can aggravate late summer and fall allergies.
Avoid touching your eyes and nose while in the garden or yard as this transfers pollens directly to those sensitive areas .
Plant less allergy prone plants such as: azalea, begonia, bulbs (tulip, iris, poppy and daffodil), palm, pine, fir and dogwood trees, hibiscus, boxwood, yucca shrubs and Irish moss.
Take advantage of rainy, cloudy or windless days, which usually have lower pollen counts .
Although many people don’t realize it, seasonal allergies aren’t the result of pollen alone. Mold can also wreak havoc and, unlike pollen, it is found both indoors and out. Mold can grow almost anywhere that dampness is found. Some of the most common areas include bathrooms, attics, carpets, and upholstery.

The first step in the battle against household mold is to remove it. In most cases using a strong bleach water solution works, but if you’re allergic you may want to wear a paper face mask while cleaning. It’s not attractive, but it will keep you from inhaling spores that escape into the air.

As much as you may love your indoor carpeting it is the perfect breeding ground for mold and if you’re allergic, it needs to go. It’s also very important that you change or clean the filters in your heating and cooling systems often. If dampness is a real problem in your home you may want to invest in a de-humidifier to remove the moisture from the air that creates an ideal environmnet for mold to flourish.

There are a seemingly endless number of choices when it comes to treating allergies, from Benadryl to Claritin to allergy shots. These medications do treat your symptoms, but Dr. Fred Pescatore, author of The Allergy and Asthma Cure, believes that eating correctly is the most important thing that you can do. “It is important to keep your internal environment as healthy as possible and to do that, one must eliminate simple carbs as much as possible since they decrease the immune system’s effectiveness.” According to Dr. Pescatore one teaspoon of sugar decreases your immune system’s effectiveness by 56%, two teaspoons by 78%!

You should also make an effort to increase your intake of healthy fats. “Using the right type of fats in the diet is essential. Monosaturated fats like those found in macadamia nut oil and olives are the key to decreasing inflammation.” Dr. Pescatore advises. Canola oil and avocados are good sources of these fats as well.

Dr. Pescatore also recommends adding these supplements to your diet:

• Vitamin A – 10,000 IU 3 times per day
• Quercetin – 500 mg. 3 times per day
• Garlic – 400 mg. 3 times per day
• AHCC – 500 mg. 3 times per day

Allergies are a nuisance, but they can also lead to more chronic conditions. If your symptoms aren’t responding to treatment or you develop a fever it could mean that you have an infection. You will need to see your doctor to explore more options for treatment. If you develop a tightness in your chest or experience difficulty breathing, get medical attention right away.

Seasonal allergies can be annoying, but they don’t have to control your life. By arming yourself with knowledge, planning ahead and improving your diet you can stay one step ahead of your symptoms and enjoy your days no matter what the season!

Fred Pescatore, MD, MPH, is the author of The Allergy and Asthma Cure and the Director of Partners In Integrative Medicine.

Annita Townsley is a freelance writer based in Kentucky who covers a range of topics including Christianity, parenting, and health care.

Tunnel of Death: An Eating Disorder

I was scared. My dad was crying. He was the most important person in the world to me and he was crying. I don’t remember him crying – ever. I started to shiver.

I wished he would stop. Please stop dad. Please don’t make a scene. We were in a restaurant and kids I knew could walk in and see us. I would never hear the end of it! I could hear it now – “Your dad’s a baby!” they would taunt. It was bad enough they called me “bones”, heaven forbid they would call my dad names too!

I stared at my dad and watched the tears flow down his checks. “Please Mary, eat!” he begged, his voice strained and weary.

I shook my head furiously. “I can’t” I protested, my body beginning to shake as I stared at the turkey sandwich set before me. I continued to stare at the sandwich and shake my head as if by doing so I could shake away my dad’s voice which kept reaching deep within me, softly coaxing me to eat.

I had been unable to eat for so long. I had been adamant in my strength and resolve, no one could force me to eat. But suddenly, within a matter of a few minutes, something within me clicked. I was transfixed as if in a dream and I was unable to understand how the half sandwich had gotten from my hand to my mouth. I remember my stomach hurting after I ate the sandwich. I had gone so long without solid food, subsisting on oranges and apples for so long that my stomach could not tolerate the sudden onslaught of food; one half of a sandwich and I was sick. I know it was the power of the Holy Spirit taking hold of my hand, moving it toward the food and helping me to eat.

The year was 1971. I was thirteen years old and dying of malnutrition. I had a disease called Anorexia Nervosa. Anorexia Nervosa was not a known disease at that time; certainly no one in my family or community knew what this disease was. Nobody knew I was starving myself because I was lonely, depressed, and felt insecure about growing up. How did this happen?

I was twelve years old when I entered the tunnel of death. I call it the tunnel of death because my mind was a slave to food. I was traveling down the tunnel with no vision to the right or left, only straight ahead. My mind was constantly counting calories eaten and calories burned. I didn’t know I was trapped in the tunnel of death – it happened so suddenly.

In sixth grade I began to mature into a woman faster than average. While most girls were in training bras, I was more developed. But it wasn’t just my bust size. I was developing curves which made me appear heavier than most of my petite female classmates. I felt clumsy, lonely, and out of place.

I remember a particular day in sixth grade. We had just gotten back from lunch when a girl in my class bumped into me by accident and complained loudly, “If you weren’t so huge I could get into the classroom.”

“Stop that,” my sixth grade teacher reprimanded. “Some of us are just plumper than others.”

“Yeah she’s plump all right, chanted a boy, plump and fat.”

Hot sultry tears welled up in my eyes as my face flushed a bright red. I turned my head away from the laughter feeling a determination to stop their laughter once and for all.

Around that time my aunt was over at our house for a visit. She was forever giving people unwanted advice and could not help but lend me some as well.

“Why Mary, I see that you have gained a bit of weight. I have always found it helpful to count calories. I have an extra calorie counting guide, why don’t you have it.” She continued to ramble on with no regard for my feelings on the matter. I took the book and thought about tossing it. Instead I began to absorb it, every detail. Before long I had purchased several books on losing weight and counting calories. It was then I decided to go on a diet.

It began as a sensible diet that went horribly wrong. I couldn’t stop. I was trapped in the tunnel of death. I saw myself as never being thin enough, even at 85, 70, 65, 60, or, at my lowest weight, 57 pounds. People began to whisper about me. They were all wrong. They were all fat. Even the people I once thought of as thin were now fat in my eyes. My mind was confused. Why couldn’t I get thin?

I understand that Anorexia Nervosa is a disease of the mind. I would never be thin enough because it was not about being thin. The disease is about control, being in control of your life. I felt out of control because I was developing into a woman and I was not ready. I was afraid of losing control of my body and who I was. I needed help from somebody fast because the tunnel of death was swallowing me up.

“Stop, you can’t make me eat!” I screamed as I ran from the kitchen table. All they wanted to do was to make me fat again. Get me back to the old me – fat ugly me. I sat alone in my room staring at the wall.

“Aren’t you hungry?” came the voice of my sister out of the shadow. Startled I looked up, angry at the intrusion of my thoughts. “No!” I insisted. It seemed like I was always angry lately “Mom says they will take you to the hospital soon,” came the voice of my sister once more.

“I don’t care,” I retorted. “Just leave me alone!” She did. So did everybody else, or so it seemed. But they prayed and God did not leave me alone. I was now at my lowest weight – 57 pounds.

Soon after this, I began to eat at the restaurant. The Holy Spirit took my life and did a U-Turn at the restaurant that saved my life. There is no other way to explain it, since Anorexia Nervosa has the highest mortality rate of any psychiatric disorder. Young women and men often die of this disorder once they reach the point I did. My parent’s faith in God and constant prayers saved my life. This doesn’t mean I was cured, but God saved me from the jaws of death to regain enough weight to survive. My battle had just begun. It would be another three years before I would read an article about Anorexia Nervosa and learn about this disease.

Despite my new faith in Christ I was not yet willing or able to give up my food obsessions to God. I struggled with weight loss and gain throughout high school and college. A perfectionist, I achieved high honors and top grades. Secretly I binged, purged with excessive exercise and laxatives, hating myself the entire time. I was constantly trying to reach the perfect control over food.

Once out of college I finally got some therapy when my weight plummeted again to a low of 98 pounds. The therapy helped but once out of therapy the pattern of food abuse and obsessive control of food and exercise began again. Therapy gave me a measure of peace and control; outside of therapy, the real world offered chaos and constant change. Change had always been my enemy. God has been working with me to handle change.

I am now married to a caring husband who loves me. God blessed us with a wonderful son who is now fourteen years old. It has been a loving God patiently teaching me to accept myself that has truly healed me. God has shown me that life’s ups and downs are not in my control but in his control. I still struggle at times with a need to control through exercise and diet, but the extreme pattern is gone – God is in control.

1) Jim Gray, Ph.D., American University Not an Adolescent Whim: The Facts about Eating Disorders June 13, 2002; Washington, D.C. Mary Emmeck is a freelance writer and resides in Maple Grove, Minnesota.

Are You Dehydrated?

by Chelli Ringstaff, Director of Health Ministries
All of us know that we need to drink at least 64 ounces of water or eight glasses of water per day, but how often do we reach our goal? Perhaps on a daily basis we consider our two cups of coffee, juice, or that half-drunk bottled water still sitting in our car to be enough to hydrate our bodies. Truth is, we our sabotaging our own health and weight goals. Or are we our worst enemies?

Our bodies are made up of sixty-five percent water. Some reports say more, some say less. Fact is, most of our bodies are made up of water. All of the body?s organs are constantly working and cleansing our system in desperate need of water to function. A well hydrated body is more efficient it will increase your metabolism by three percent.

Here are a few ways to increase water intake:

- Get it over with in the morning. Drink two eight ounce glasses (preferably warm).

- Every time after you visit the bathroom, drink a glass of water. Every time you go into the kitchen drink a little.

- Hate water, get over it, find a water type you like (spring, filtered, or a brand) that you love and enjoy the freshness.

- Remember you don?t want aging skin, drink, drink, drink, you will improve the elasticity of your skin.

- Have a goal. Using a water bottle know the amount and drink as many as you need. For example, I need seventy ounces of water daily. So my minimum is about five sixteen ounce water bottles a day. One last thing, you clean your bathroom, kitchen, everywhere in your home to prevent germs and disease. Why are you ignoring your own body?

Please go and drink some water!

Meatless Meats

These days more and more people are eating less meat. Whether you are a true vegetarian or someone who occassionally eats meat, eating more fruits, vegetables and grains is a good health choice. Now it is easier than ever to find healthy alternatives to eating meat. Stores such as Walmart Super Center and Kroger are selling a variety of health foods.

These “meatless meats” are taste amazing close to the real thing! And most recipes calling for meats work just fine when replaced with a meatless version. Look for these brands at your favorite store. If you can’t find them, ask your store to begin stocking them.

• Morningstar Farms
• Natural Touch
• Worthington Foods
• Loma Linda Foods
• Boca Burger
• Gardenburger
• Amy’s Kitchen

A Vegetarian Diet

Approximately 12 million Americans identify themselves as vegetarians. There is mounting evidence of the healthy benefits that plant based diets offer. Add to that the recent disturbing reports about the overall safety of meat products and you have a strong argument for choosing a vegetarian diet.

Being a vegetarian can mean different things, it’s simply a matter of choosing what you believe is best for you. Some people, known as vegans, choose to exclude all animal products from their diets. Lacto-ovo-vegetarians exclude meat but will eat eggs and dairy products. Lacto-vegetarians will consume dairy, but avoid meat and eggs.

But a healthy vegetarian diet isn’t just about what you don’t eat, it’s about choosing foods that are healthy for your body. You could eat potato chips and drink cola all day, but you wouldn’t be reaping the many benefits that a balanced vegetarian diet has to offer.

So what are these healthy benefits? “Well, those eating a healthy type vegetarian diet might have lower weights, lower risk of heart disease, lower risk of certain cancers, lower blood pressure levels, not to mention more energy and greater self-esteem because of feeling healthy.” says Lila Ojeda, a registered dietician, bio-nutritionist and life-long vegetarian.

There is also evidence to suggest that the risk of developing type 2 diabetes is lower for those who choose to avoid meat. Because vegetarians don’t consume an abundance of protein, which causes excess calcium to be excreted, they may also have a lowered risk of developing osteoporosis.

Many people hesitate to adopt a vegetarian diet because they believe they won’t get the nutrients their bodies need. But well-planned vegetarian meals can supply all of your nutritional needs. “As long as you have a variety of different foods, and you know what types of foods have the nutrients you need, you can do a vegan or vegetarian diet very healthily!” insists Ojeda.

She also suggests that variety is the key to getting necessary vitamins and minerals into your diet, but not through vitamin supplements. “I promote getting them through food rather than a supplement because you get many other benefits from the actual foods.” Contrary to what many people believe, vegetarian meals consist of more than lettuce and carrots and you will find that incorporating all the nutrients your family needs will be easier – and tastier – than you might expect.

You can add protein to your diet through nuts, legumes, soy products and, if you choose, eggs. Iron can be included by eating enriched and fortified breads and cereals, dried fruit, and dried beans as well as many leafy greens. Calcium intake can be increased through some types of greens (such as broccoli, bok choy and kale) soy products made with calcium and fortified orange juice. Those are only a few of the ways to increase the variety and nutrition of your diet.

Another common concern is meal planning. When you’re balancing a husband, kids, household and a job when will you have the time to plan a proper vegetarian meal? It may sound impossible, but with some planning it can be done. “Eating healthy in today’s super busy society, vegetarian or non, takes work! You’ll have to sit down and pre-plan and maybe do some pre-cooking on the weekend, but then you can eat healthy all week without feeling deprived or stressed.” Ojeda suggests.

You don’t have to come up with an entirely new menu. When making the switch, start with what you know. Make a list of your family’s favorite meals then make substitutions where needed. The internet is a great place to start. You can learn all about ingredient substitutions and there’s an almost endless number of recipes available.

You may want to visit a registered dietician to help you get started. A dietician can help you plan, suggest foods and even help with your shopping list. To locate a registered dietician in your area visit the American Dietetic Association’s website at www.eatright.org.

The ADA says that appropriately planned vegetarian diets can satisfy the nutritional needs of all age groups and promotes normal growth in infants, children, and adolescents. However, if you are pregnant or have a serious medical condition it’s a good idea to consult your doctor before making this, or any other, significant change in your diet.

Beginning a vegetarian diet will take some planning on your part, but there’s evidence to show that it will be well worth the effort. You’ll feel great knowing that you’re taking an active role in improving your family’s health. And you may find that making the switch is easier and much more enjoyable than you expected!

For more information and some recipe ideas check out these websites:

http://www.talksoy.com
http://www.vegkitchen.com
http://www.soyfoods.com

Lila Ojeda, MS, RD, CSCS is in private practice in the Portland area. You can visit her website at www.LO-Solutions.com for more information. She also offers email, phone, and in-home consultations. You can contact her by emailing mailto:ojedal@ohsu.edu. .

Annita Townsley is a freelance writer based in Kentucky who covers a range of topics including Christianity, parenting, and health care.

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