Living the Vegetarian Lifestyle

This Tackk is based on an @WellWeds -
Twitter Chat by @petzi2404
for April 29, 2015 at 2 PM (EST).
@PeaceAcore (on Tackk and Twitter)
has assisted in this endeavor.
Thank you, Petra for your Wisdom and Inspiration
~ Katie

This is a work in progress
and we will be adding more in the future ...
even after the #Wellness Chat on 4/29/15

Other Tackks On Wellness:

To Link to the Wellness Wednesday Twitter Chat
Click on the Poster Below:

My Personal Story
My name is Petra, I am 46 years old
and I live in Austria, Europe.
As far back as when I was a child, I didn't like to eat meat and was drawn to vegetables, grains and fruits.
However, it was a time when the vegetarian lifestyle
was not very well accepted and also not researched
well enough to know the many advantages
it brings to the human body and soul.
I went through my childhood eating meat
only very rarely, when my parents tried to
convince me that it was needed.
I was always searching for the Spiritual Essence in Life: Who are we? Where do we come from?
What happens when we die?  
What is our purpose here on earth?
When I became an adult, I began to learn from
different philosophies, especially Eastern philosophies
like Hinduism and Buddhism,
but also from Christian philosophy - in its essence.
While studying these spiritual concepts,
I figured out for myself,
that the whole of Creation is a miracle
and every living being has a soul, eternal and unique
as a part of God, or whatever you want to call
the universal energy behind everything.
When I became so aware of this,
I was even more determined
not to eat other living beings,
because they are part of Creation
and deserve to be treated well,
to be loved and protected.
So I started living the Vegetarian Lifestyle -
completely, and above all, for ethical reasons.
I am living this way now for 20 years.
Besides eating Vegetarian style,
I try to eat seasonal food that is organic -
whenever possible.
The consequences are obvious:
I became more sensitive over the years,
and more aware of myself and others.
My intuition became much clearer
and I became more deeply connected  to my Soul.
Through choosing an eating lifestyle that is non-violent, I am also calmer, more in balance and centered.
The stress and fear that animals feel when they are killed goes directly into the meat; and this negative energy pervades our systems (physically and energetically).
I discovered that over the years,
I feel much more energetic,
my immune system is much stronger,
I have better digestion and feel altogether much better. My health benefited  a lot over the years
by living as a Vegetarian.
So, from my own experience,
I can only recommend the Vegetarian Lifestyle.

A Healthy Vegetarian Diet:

Nutritional Benefits of a Vegetarian Diet

"A vegetarian diet provides various health benefits by lowering the cholesterol levels, reducing the high blood pressure and hypertension, lowering the risk of cardiovascular diseases and many other. Veggie diet is one of the best and healthy approaches for weight loss, as we consume fewer calories and also avoid unnecessary and saturated fats. In order to begin a vegetarian diet, we must maintain a healthy diet plan which includes lots of fiber, proteins, antioxidants and other essential vitamins required for our body."

Benefits of Green Leafy Vegetables:

"Dark and green leafy vegetables are one of the best veggie foods, as they are considered to be a power house of all the phyto-nutrients, vitamins, minerals and antioxidants. In veggie diets, green leafy vegetables plays a vital role which has the best source of proteins and fiber. This veggie food is the best food for weight loss as it contains fewer calories and reduces the fat levels in our body quickly."


"Leafy vegetables are ideal for weight management as they are typically low in calories. They are useful in reducing the risk of cancer and heart disease since they are low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. One study showed that an increment of one daily serving of green leafy vegetables, lowered the risk of cardiovascular disease by 11 percent."
Source for Quote:

Benefits of Nuts and Seeds:

"Nuts and Seeds are considered to be the powerful sources of fiber, proteins, vitamins, minerals and other essential fatty acids (healthy fat). Nuts and seeds are the healthiest choice when compared to other fatty foods, as it contains rich amount of omega-3 fatty acid and it also provides various health benefits."
Source of Quote:

Is a Vegetarian Lifestyle the same as a Vegan Lifestyle?

Why Live a Vegetarian Lifestyle?
The Vegetarian Times

"Going vegetarian is the easiest and quickest way to lower your carbon footprint, reduce pollution, and save energy and water. That's because meat production requires staggering amounts of land, water, and energy, compared to plant foods. Let's explore that now."
More at:

"Livestock are responsible for 18 per cent of the greenhouse gases that cause global warming - more than cars, planes and all other forms of transport put together."

"But the energy use doesn't end there. The livestock themselves take energy to process beyond the energy that goes into their feed. And then there's refrigeration, including during transport, necessary for meat but not for grains and beans. And then there's the transportation itself."

"Wasting energy isn't problematic just because there's less and less of it to go around. (We've already used more than half the oil that exists on the planet.) It's also a problem because burning fossil fuels contributes to global warming. And raising animals for food is the driving force."

"Thanks to an abundance of scientific research that demonstrates the health and environmental benefits of a plant-based diet, even the federal government recommends that we consume most of our calories from grain products, vegetables and fruits. And no wonder: An estimated 70 percent of all diseases, including one-third of all cancers, are related to diet. A vegetarian diet reduces the risk for chronic degenerative diseases such as obesity, coronary artery disease, high blood pressure, diabetes and certain types of cancer including colon, breast, prostate, stomach, lung and esophageal cancer."

Quote above is from:

"You’ll help reduce famine. About 70 percent of all grain produced in the United States is fed to animals raised for slaughter. The 7 billion livestock animals in the United States consume five times as much grain as is consumed directly by the American population. “If all the grain currently fed to livestock were consumed directly by people, the number of people who could be fed would be nearly 800 million,” says David Pimentel, professor of ecology at Cornell University. If the grain were exported, it would boost the US trade balance by $80 billion a year."

Can We Get All the Nutrients We Need
From A Vegetarian Lifestyle?

Source of Image Above:

Why Do We Need Protein?

Perennial Question:
Do Vegetarians/Vegans
get enough Protein ?

Why You Need Protein in Your Diet

How Amino Acids Relate to Protein in Your Diet:

When We Eat Proteins
our bodies break them down into
their Basic Building Blocks,
which are Amino Acids ...
The our cells use Amino Acids to make
New Proteins to build and repair our bodies
and carry out many vital functions

There are 20 Different Amino Acids
that the Body needs -
Nine of which the Body
cannot produce on its own.
These are the Essential Amino Acids
and we must get them
from the foods we eat every day .

"In order to be considered 'complete,'
a protein must contain all nine of these essential amino acids
in roughly equal amounts."

There are many meatless foods
that alone, or together
provide Complete Proteins -
Proteins with all 9 Essential Amino Acids

20 Amino Acids - Body's Building Blocks:

12 Complete Proteins Vegetarians Need to Know About:
"There are plenty of reasons to eat more meat-free meals:They’re nearly always cheaper, lower in calories, and better for the environment. It’s easy to get enough protein without eating animals, but the doubters often have another concern: Are these meat-free protein sources complete?

The term "complete protein" refers to amino acids, the building blocks of protein. There are 20 different amino acids that can form a protein, and nine that the body can’t produce on its own. These are called essential amino acids—we need to eat them because we can’t make them ourselves. In order to be considered “complete,” a protein must contain all nine of these essential amino acids in roughly equal amounts.

Yes, meat and eggs are complete proteins, and beans and nuts aren’t. But humans don’t need every essential amino acid in every bite of food in every meal they eat; we only need a sufficient amount of each amino acid every day . Most dieticians believe that plant-based diets contain such a wide variety of amino acid profiles that vegans are virtually guaranteed to get all of their amino acids with very little effort .

Still, some people want complete proteins in all of their meals. No problem—meat’s not the only contender. Eggs and dairy also fit the bill, which is an easy get for the vegetarians, but there are plenty of other ways to get complete proteins on your next meatless Monday. "
Continued At:



Source of Image Above ~ Vegetarian Recipes ~ :

Prevent and Reverse Heart Disease
The Revolutionary, Scientifically Proven, Nutrition-Based Cure
By Caldwell B. Esselstyn

Book Description:

"The New York Times bestselling guide to the lifesaving diet that can both prevent and help reverse the effects of heart disease

Based on the groundbreaking results of his twenty-year nutritional study, Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn illustrates that a plant-based, oil-free diet can not only prevent the progression of heart disease but can also reverse its effects. Dr. Esselstyn is an internationally known surgeon, researcher and former clinician at the Cleveland Clinic and a featured expert in the acclaimed documentary Forks Over Knives. Prevent and Reverse Heart Disease has helped thousands across the country, and is the book behind Bill Clinton’s life-changing vegan diet.

The proof lies in the incredible outcomes for patients who have followed Dr. Esselstyn's program, including a number of patients in his original study who had been told by their cardiologists that they had less than a year to live. Within months of starting the program, all Dr. Esselstyn’s patients began to improve dramatically, and twenty years later, they remain free of symptoms.

Complete with more than 150 delicious recipes perfect for a plant-based diet, the national bestseller Prevent and Reverse Heart Disease explains the science behind the simple plan that has drastically changed the lives of heart disease patients forever. It will empower readers and give them the tools to take control of their heart health."

"Heart disease remains one of today’s deadliest killers, and
The Prevent and Reverse
Heart Disease Cookbook

empowers readers to make their
hearts healthier,
one delectable meal at a time."

The Prevent and Reverse Heart Disease Cookbook
Over 125 Delicious, Life-Changing, Plant-Based Recipes
By Ann C Esselstyn; Jane Esselstyn

Book  Description:

"The long-awaited cookbook companion to the revolutionary New York Times bestseller Prevent and Reverse Heart Disease.

T. Colin Campbell is just one of the many supporters of Caldwell B. Esselstyn’s bestseller, Prevent and Reverse Heart Disease. The plant-based nutrition plan Dr. Esselstyn advocates based on his twenty-year nutritional study—the most comprehensive of its kind—is proven to stop and reverse even advanced coronary disease, and more than 336,000 readers have benefited from the revolutionary regimen so far, including Samuel L. Jackson.

Ann Crile Esselstyn and Jane Esselstyn are a mother-daughter team with decades of experience developing delicious, healthful dishes for both their family and Dr. Esselstyn’s many grateful patients. In this much-anticipated cookbook, they share more than 125 delicious and nutritious recipes that make it easy to follow Dr. Esselstyn’s lifesaving dietary advice. Heart disease remains one of today’s deadliest killers, and The Prevent and Reverse Heart Disease Cookbook empowers readers to make their hearts healthier, one delectable meal at a time."
Source for Book and Description:


12 Complete Proteins Vegetarians Need to Know About:

Becoming a Vegetarian:
Avoiding meat is only one part of the picture. A healthy vegetarian diet should be chock-full of foods with known benefits.

Cow 'Emissions' More Damaging To Planet Than Co2 From Cars

Giving Up Beef Will Reduce Carbon Footprint More Than Cars, Says Expert

Periodic Table of Vegan and Vegetarian Stars:

USDA National Nutrient Database for Standard Reference

Vegan Food Guide - Kid's Health:

Vegetarian Diet: How to Get the Best Nutrition:
A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet.

Vegetarianism and the Environment ~ Why going meatless saves the planet

Vegetarianism - Kid's Health:

Why a Vegetarian Diet Is Good for Your Health and the Health of the Planet

Why Do Vegetarians Live Longer?

Why You Need Protein in Your Diet

Web Sites:

Fruits and Vegetables - More Matters:

The Vegetarian Resource Group: