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I'm having similar issues, it sounds gross but if your not Vegetarian or Vegan while perusing Amazon there was one called Carnivor beef protein isolate I can't recall but I believe it was dairy free. Good luck.

What helps me, even now, is my Vitamix blender. Or any other high quality food processor blender like Blendtec. I can blend anything in it. You can make great Soups, smoothies and well, just about anything in it. This way you don't have to rely on canned soups or simple cottage cheese. They are sort of pricey but worth it in the long run. I make whole vegetable smoothies, fruit smoothies, home made nut butters, soups, Protein shakes, shaved ice, sorbet, low cal ice cream, hummus, chicken salads...well, the list goes on. I use mine about 4 times a day for myself and my family. I often add in tofu for extra protein without changing the taste. I got my Vitamix because I simply couldn't get enough greens & nutrients in. The option to make green smoothies & vegetable drinks helps me get in vital nutrition without stretching my pouch, which at one point I did. I'm a vegetarian so I needed ways to get in other Proteins besides shakes. A mixer will help you do that. You still have to watch calories and intake but a mixer give you some variety and keeps you from getting sick of Protein Shakes.

Perhaps it would help to take a look at the "common ground" you guys share. Living as a vegetarian requires a commitment to life style changes. So does bariatric surgery. The surgery is a tool that makes those changes easier but it's not a magic bullet. It's all about life style changes. Most vegetarians are motivated by the desire to live a longer, healthier, and happier life style. Most folks who opt for bariatric surgery are motivated by the desire to live a longer, healthier, and happier life style. Being a vegetarian requires making choices, every day, consistent with their goals. Life after bariatric surgery requires making choices, every day, consistent with your goals. Vegetarians accept the challenges inherant with living with vegetarian limitations. Bariatric surgery folks accept the challgenges inherant with living with post-op limitations. Becoming a vegetarian is a choice. As is bariatric surgery. That's a lot of common ground. But the question still remains - diet and exercise vs. bariatric surgery? Less than 5% of individuals who participate in non-surgical weight loss programs will lose a significant amount of weight and maintain that weight beyond one year. Average excess weight loss for dieters is 2%-5%. Average excess weight loss for RNY is 80% with 50%-75% of weight loss maintained at five years post-op. According to the American Society for Metabolic and Bariatric Surgery, bariatric surgery can improve or resolve more than 30 obesity related conditions including Type 2 diabetes, heart disease, sleep apnea, hypertension, and high cholesterol. Obesity is a chronic, progressive condition. Left untreated, sufferers will continue to gain weight. And those who do not already have obesity related conditions will eventually get them. There is virtually no evidence that supports the simplistic "eat less, move more" approach often given to folks has any realistic chance of success with people with a BMI of 30 or greater. If going on a diet or starting an exercise program resulted in persistent, long-term weight loss - we would not have an obesity epidemic. Bariatric surgery is a very personal decision. Do the research. There is a lot of nonsense out there so be careful to choose your resources carefully. The following sites will give you a good start. Ask questions. Talk to your doctor. And then make the decision that you believe is the right one for you. · http://www.hsph.harv...vention-source/ (Harvard School of Public Health) · http://www.webmd.com/ · http://asmbs.org/ (American Society for Metabolic and Bariatric Surgery) · http://iom.edu/Repor...Prevention.aspx (Institute of Medicine of the National Academy of Science) · http://www.wlslifestyles.com/ (This is a digital magazine with an ENORMOUS amount of information on weight loss surgery. Cost is $19.95 for a one year subscription and imho that's a real bargain.) · http://www.mayoclinic.com/

It's possible but VERY challenging! Especially in the early stages from everything I've both heard and experienced. I was raised as a vegetarian until the age of 17 when I tried meat for the first time and loved it. Red meat wasn't my thing, but chicken, fish, sausage, etc. When I decided to have the surgery and was told to lose weight, I converted back, allowing myself only seafood. I loved it too much to give it up. I did very well eating my Beans, soy products, etc. Since surgery- most specifically since starting back on puréed foods and on, I haven't been able to get everything I need as far as my Protein. It's been a constant negotiation process with my doctor and nutritionist, so I've started adding canned chicken to my menu. As soon as I can work more things in, I'm going back to all vegetarian though- meat makes me feel OFF! If anyone has any vegetarian recipes or website ideas, please feel free to do the same and I will reciprocate!

You can totally be a successful sleeved vegetarian. Vegan would be a challenge. But if you'll continue dairy and eat Greek yogurt...not to mention there are a ton of vegetarian soy and tofu based Protein sources like morning star farms Breakfast patties, etc. I know a very successful vegetarian sleever. I occasionally have meat aversion. I eat lentils and Beans and tofu. Nom nom nom. Good luck! life is a journey, not a destination; so, stop running -H.D. THEROUX

I’m popping back to soft foods and liquids for the next 2 weeks because when I eat meat, I vomit it right back up. I’m not opposed to becoming a vegetarian, and at this point it seems very appealing. I’m going to try black beans and cottage cheese again tomorrow. Wish me luck! :) Do you mind if I ask when your surgery was and how successful you have been? I don’t mean to pry and you definitely don’t have to answer if you’d prefer not to. I’m getting the water in now no problem but the protein is killing me and I’m basically failing there. Tomorrow I’m going to look for some smoothie recipes. I have the unjury powder (it says unflavored but I can definitely taste and smell it so I’ll probably be heading to GNC tomorrow to pick up a flavored one.) I hadn’t really thought about the added sugars surprisingly. I think that will be very difficult since it seems like there’s some form of added sugar in everything these days. I’ve bought some benefiber single serving packets but I’ve been using stool softeners at the moment because thing have been really backed up. Sorry for the TMI. And my celebrate chewies don’t stay down so I’m taking the flintstones vitamins for the moment. I know that’s not good, but my surgeon told me that’s better than nothing and I could stay on them for the first two months. Do you track you micros and macros? Or are you mainly concerned with the protein, carbs, fluid and fat? And you can bet I’m going to keep trying to get in touch with the temp NUT. If I have to, I’ll march myself right down to the office in the hopes that she’ll be there!

@@Ray92 Yours does seem very different from most of the other plans I've seen. Mine is similar to others, just the length of each stage varies. Day 1-3 clear liquids only but included clear Protein such as Isopure RTD Days 4-10 full liquids including enough Protein shakes to reach at least 60 gm per day, low sugar yogurt, sf pudding, etc Days 11-21 - pureed/soft foods - use real food as much as possible but make up difference in protein shakes to continue getting enough protein Day 22 and on - regular food, chewed to applesauce consistency 3 meals, 2 Snacks per day. Although I agree with following your own specific directions I would ask why they don't have you on any protein except the bit of yogurt? It seems like you would be burning up a lot of muscle, without adequate protein intake. Are you a vegetarian or vegan? I know there are some vegan protein supplements available though I don't know anything about their quality.

I am a vegetarian and I was banded on September 11th. I haven't had many issues with eating. I just have to remember to chew really well.

My surgeon says that fibrous veggies are hard to process unless they are literally cooked to death, which pretty much renders them useless to me. So, broccoli stalks, asparagus stalks, celery, etc. are hard to get down apparently. (I have only been banded 2 weeks, so I haven't tried any of this yet) However, he says that just about everything else is probably going to be no problem, although every individual is different. He has mentioned that white things; white rice, white pastas, white breads, generally don't go down well, while whole grain products seem to do ok. It has to do with gluten content. As I say, I am not at the stage of eating whole foods yet, but I will be introducing my mainly vegetarian diet back slowly, to see what I can and cannot tolerate. I think you will be fine to go back to your normal diet for most things.

I like to eat a whole food diet... but i am not vegetarian.. but i love to eat that way.... and adding meat. Some foods that are great and high in Protein are lentils, pulses, veggies (obviously), tofu, falafel, chickpeas, etc Chickpeas and lentils and tofu would be the best to add bulk and protein to meals.... If i am in a non meat mood... i just supplement the meat in my recipes using those. Lentil curries, chickpea stews, falafel as Snacks etc... But... going vegan... how do you plan to get your Calcium.. i hear broccoli is difficult for some

I am currently on Prednisone 15mg per day, Plaquinil 400mg per day, folic acid, nexium, and will start Methotrexate injections on Sunday. I am really leery of the Methotexate as the side effects are quite nasty, hair loss, stomach bleeding, almost total supression of your immune system so a common cold or flu can turn dangerous. Log term use of the Plaquinil can effect your eyesight as well. Prednisone has been a lifesaver lately, but it promotes weight gain and robs your body of potassium and other vital nutrients. I will start the meds as my Rheumatologist wants me to, but I am hoping if I go vegetarian and get the inflammation under control that I can slowly wean off of the meds and control it through diet. This is the worst sort of pain I have ever had in my life, it is constant and debilatating at times. So I will try anything. I hate being sidetracked from my lapband journey like this, I had come so far and was doing so well b4 this hit. I was walking everyday, now I can barely walk 10 feet at a time.

Welcome and congratulations on getting healthy! There are a lot of post op adjustments that have to be made to be successful but hopefully you have been preparing yourself along the way. - drinking lots and lots of water! Minimum of 64oz. This is the most important thing you will do the moment leave the operating room. Sip sip sip every minute you can to get as much as you can. Many patients end up getting sick because they are dehydrated. They assume it is their new stomach when in fact they are dehydrated. You won't be able to get up to that 64oz or better in the first couple weeks but you really have to focus and remain focused forever on getting tons of Water in. By the way, no drinking water 30 minutes before or after you eat. This is also a critical life change. - Protein is the most critical thing outside of water that you will need to lose weight and stay healthy for life. So many people underestimate this. You need it to heal, you need it to not be hungry. Dense protein is critical. I am not sure how or what you need to do as a vegetarian but I would work closely with a nutritionist on a plan. - get moving. Begin walking immediately after surgery. I was up and walking within 1 hour of getting out of recovery and back to my room. Most of us walk about every two hours as it got rid of the gas in your belly which is what causes the worst of the pain. Once out of the hospital walking is the best thing you can do for your weight loss goals until you are released to do more. I was released at 8 weeks. - paying attention when you eat to your body. That one extra forkful will do me in every time. Eat slowly, very slowly but take no more than 30 minutes or your pouch begins to empty and you will end up over eating. Track everything you eat. Use a program like my fitness pal and log everything. It holds you accountable. - stay off the scale unless you can handle the crazy fluctuations that happen day to day and week to week. I do weigh daily but don't let that news effect me. Stay the course and the weight will come off. Use your clothing and your tape measure and your health or change in comorbitities to truly measure your progress. I hope these suggestions help you and I wish you the best of luck!

I use the Sun Warrior protein because I'm vegan who is switching to more vegetarian after my surgery. I love it. I use the chocolate flavor and sometime mix in vanilla. However, I do not like the one that says, "New Taste" as it is awful! Good luck to you. I'm two days out and it can't come soon enough!

@@ixico Yeah - in this case I would not listen to your surgeon. You need to be getting 60-80 grams of Protein (maybe even more if you are doing an hour of hot yoga). In order to know how much protein, fat, calories, carbs, etc. you are getting - you need to track your food. You also need to be sure to get plenty of fluids - and in the TX heat with doing the hot yoga - I would think that you need more than 70 ozs. Your body may be in starvation mode. Are you vegan or vegetarian - is that why you're on a plant based diet? I would seriously consider getting a 2nd opinion on what plan you should be following - because this one doesn't seem to be working very well (I'd go crazy if I didn't lose for 2 months - at only 4 months out). Good luck and keep us posted!

Last night I was talking to a friend who is getting RNY in one month. I was saying to her how quickly it would pass and she would be having the surgery. I remembered the date and realized I was at one year myself! It went REALLY fast and here I am at 2 1/2 pounds from "Normal" and 7 pounds from goal! I am one of those people who decided to eat "normal" food most of the time, and not do a very low carb diet. I am a vegetarian, so very low carb is pretty hard to do anyway. All in all, the sleeve has given me the help to "just say no" to the quantity, and my mind was able to do the rest enough to almost get to goal in one year. I am losing so slowly now that I expect to get to goal much later this year sometime. That is fantastic! I am going in for labs today, and if my previous labs results are any indication, these will be stellar. When I show my friends (the ones I see every day) old photos, they say they cant really remember me like that, only the way I am now. When I see the ones that I haven't seen for a while their chins hit the floor. I have never lot this much weight before, and I have been dieting from the age of 8. The older I got, the harder it was to lose. It was all I could do to keep my weight from going higher than 257, which was my high for 20 years. I also think,that just important as the sleeve itself, and the healthy food choices is this site... You guys have been the greatest support system, helping me keep my mind in the right place to be successful. I think the stories here are some of the most meaningful stories I have ever listened to. This is a very powerful group. I believe those who have a support group like this one, that you can go to every day if needed... or about 10 times a day if you are me! must improve success statistics significantly. My Doc asked me if I would be happy losing 50 pounds and I said yes, but would love to lose it all. He is ecstatic that I have lost so much weight, and I think this group has made that difference. Now to keep it off. I have actually lost about 8 more pounds than the image in the black dress....

I eat the good ribeye! I have one at least twice a week. Are you wanting to go vegetarian? Paleo/Primal is nowhere near vegetarian. There are plenty of veggies that are low carb. And Paleo/Primal is all about the meat. My Protein comes from beef, pork, chicken, turkey and seafood.

@@trulyamazingtoo - If I can do it as a vegetarian anyone can do it. You can make chicken and beef a million different ways.

I have the same problem. I can eat chocolate like there's no tomorrow but try to swallow meat is like trying to blow bubbles out my butt. Thinking I should become a vegetarian. Don't tell me I need a fill or that I'm to tight because neither is true.And my meat is always pea-sized, chew, chew, chew.. I also don't eat breakfast because I'm tight in the am so it's not till noon or later till I can get real food down..

I cant do yogurt either and I am basically a vegetarian so I have to give some effort to protein. I have a Premier Protein drink every morning, partly because solid food is difficult in the morning. Its from Cosco and comes in an 18 pak of little cartons. They have choc and vanilla and they are both good. Sometimes I order the strawb for variety. They are 160 calories and 30 grams of protein and I think that really starts the day right. I am also quite lazy and I make an egg in a coffee cup in the microwave and then put cheese on it. I do eat some cottage cheese with salsa and a fair amount of tuna salad or egg salad. I buy some premade tofu salads at Whole foods which I know would be outrageously expensive except for how little I eat! Once in a while I have made the effort to put protein powder (GNC) in grits, oatmeal, or soup. PS If you are going to try those protein shots (the ones I got were in test tubes) stand next to the sink...mine was instantly rejected!

I should mention that a big part of the Mayo Clinic Diet, is a commitment to being active. See how the center of the food triangle is physical activity? My group and my diet...both stress daily physical activity. I get 12,000 steps a day and "work out" for an hour three times a week. My work out might be mowing lawns, sweating to the oldies dance videos, water aerobics in a heated therapy pool, or trampoline exercise class at Sky Zone, and lately I've been riding horses again:) I like to mix it up and keep it enjoyable. But yeah, I walk about six miles a day and get at least three hours of cardio a week. Being active...is so freaking important for building that hot burning furnace metabolism:) Sorry to ramble. I know my diet is extremely different than most of what you read here. But if you check out the vegetarian board here, you'll see I'm not as unique as all that:) Lotta ways to get there. Mine isn't the fastest, but it works for me, and I've been really pleased:)

I'm almost 6 weeks out from surgery and have lost 23 lbs since surgery (weight at surgery was 238 lbs). This seems to be a lot less than others have lost. I consume approx 800 calories a day and most days stay under 50g of carbs. I'm a vegetarian who doesn't eat eggs so getting in enough Protein has always been a challenge - I max out at 60g of protein most days. I can't stand the taste of Protein shakes so those are no longer in my repertoire. I've only just begun working out in effort to speed up the weight loss. I've had an extra-long period for the last 10 days which might be contributing to the holding on of weight. Any ideas on why I might not be losing as much?

I was banded on the 6th. I've been doing protein drink from Bolthouse Farms and apple juice and water. I'm vegetarian so don't do Jello but I found really cool 3oz cups of juice gels. Sooo yummy! I've only been allowed 3oz at a time so far. I should be able to go to purée tomorrow. I already made squash soup and potatoe soup and mashed avocado and black bean soup. I put them all in little portioned freezer containers.

We are a household of specialty eaters -- not by design, but here we are. When I was first married I had been a vegetarian for many years (not anymore) while my husband ate meat. I just didn't cook it for him, etc. And then I was such a major dieter (not anymore), constantly abstaining, restricting and depriving myself. When our son came into our lives I tried to be sure he was not influenced in any way by that and I think I succeeded. We have always had a very healthy dietary household -- my issue was not the kind of foods but the volume. I gained and gained. Meanwhile, about five years ago my husband discovered he is Celiac. Gluten-free is not a fad for him -- he has to be very careful or otherwise three days of absolute misery. So there is that vigilance -- inquiry at restaurants (embarrassing for him), etc. Our son is Asian and he does not tolerate dairy. I'm sure you're getting the picture by now! We all have such different dietary needs. I think this is the take-away not only for our kid but for all of his friends, etc. -- we need to tune into our own bodies and eat what is good for us as individuals. We all love food and we all love to cook. My new way of being with food feels so natural to me and I think that my son and his friends just think I'm taking good care of myself. None of them know that I'm banded but they all have noticed me working out like crazy the last year and a half. They see me making up bottles of my special drink (Water, aloe, splash of cranberry). They see me (old lady) trying to do the PT regime with the weights, etc. Many of these kids have their own issues -- we have a few other gluten-free teens come here loving it that they can have so many things (we have all the GF breads, pastas, Cookies, etc.). They are all trying to learn what they should be doing to be strong and healthy. We have kids who bring stuff into the house that I would never have here -- canned iced tea beverages full of chemicals. What do I do? I read them the ingredients. First up: this can says it is three servings, OMG, I could drink this right down. OMG, how many calories? I don't think I'm creating a generation of food-disordered kids -- I think I'm helping them develop skills for coping with the toxic society they are growing up in. Fast food, what? We would never eat that. But some of our kids' friends do and I am converting them to lovers of apple slices, hummus and carrots, beautiful chili......we are doing them a service.

Here are some more Iron and vegetarian types of resources in case red meat is an issue: healthy fats nuts seeds vegetables fruit grains wheatgerm flaxseeds soya mustard seeds avocado coco It’s easy to add fat to your diet simply by eating a healthy mix of the foods listed above. Try adding coconut oil to your porridge, adding flaxseed oil to your Soup just before serving, or eating an avocado sandwich. Run if you see ingredients like hydrogenated oil, high fructose corn syrup, and MSG. The difference between a vegan and a vegetarian is that vegans eliminate all animal products from their diet, including dairy and eggs. Those following a vegan lifestyle generally do not wear leather and avoid products made from animals such as wool, silk and down. Vegans' tremendous compassion for animals is an abiding, overriding conviction in their lives. Vegetarians do not eat meat, fish or poultry but they tend to consume dairy products and eggs. Lacto-vegetarians consume dairy products but not eggs, ovo-vegetarians eat eggs but not dairy products and lacto- ovo-vegetarians eat eggs as well as dairy products. Vegetarians also do not eat products that contain gelatine or other meat-based products. The vegan point of view is that animals are not here to be exploited by man, and that commercialization of animals necessarily involves a fundamental, inhumane component and lack of respect for basic life. From a nutrition standpoint, the only difference is that vegans need to take a B12 and amino acid supplement, since they have no dietary source of these nutrients. You can get all the nutrients you need on a lacto- ovo (eggs and milk) vegetarian diet without supplements. A vegan diet also minimizes food allergies or intolerance since it eliminates the most common allergens like shellfish, eggs and dairy. VEGETARIAN: Vegetarian is a blanket term used to describe a person who does not consume meat, poultry, fish, or seafood. This grouping includes Vegans and the various sub-categories of Vegetarian; however, it generally implies someone who has less dietary restrictions than a Vegan. SEMI-VEGETARIAN: The term Semi-Vegetarian is usually used to describe someone who is a vegetarian who consumes dairy products, eggs, chicken, and fish, but does not consume other animal flesh. OVO-LACTO-VEGETARIAN: Ovo-lacto vegetarians are Vegetarians who do not consume meat, poultry, fish, and seafood, but do consume eggs and milk. This is the largest group of Vegetarians. OVO-VEGETARIAN: Ovo-vegetarian is a term used to describe someone who would be a vegan if they did not consume eggs. LACTO-VEGETARIAN: Lacto-Vegetarian is a term used to describe someone who would be a vegan if they did not consume milk. VEGAN: Vegan is the strictest sub-category of Vegetarians. Vegans do not consume any animal products or by-products. Some go as far as not even consuming honey and yeast. Others do not wear any clothing made from animal products. Important: Take some time to figure out for yourself, what group you will belong to when you become a Vegetarian. You will want to consider both dietary and ethical reasons for choosing this lifestyle. Vegan and Vegetarian lifestyle leads to weight gain for many It is hard to imagine that anyone following a lifestyle filled with healthy, whole choices would gain weight as a result of that decision. But they do. Here’s (usually) why: *Starchy foods – Vegan and vegetarian diets consume higher amounts of natural, whole plant foods. In addition, most include greater quantities of other nonmeat/seafood products like Pasta. Whole foods and food products like pasta are higher in calories and carbohydrates requiring more energy spent when consuming more calories. *Low Protein – Most natural foods contain lower amounts of protein than other food resources (example - dairy, meat, poultry and seafood/fish). Protein provides many benefits, including slower digestion, leaving us feeling full and satisfied longer. *Excessive calories – Anything consumed needs to be ‘burned.' Food is fuel and exercise is the way our body utilizes and burns the calories we consume. When we consume excessive amounts of fuel – even healthy fuel – our activity level must increase to offset consumption. *Activity level – Our body breaks down carbs consumed into ‘glycogen,' later utilizing it for energy. Glycogen is stored to muscles, brain, liver and other tissue. Excess carbs are stored to fat tissue. If we are not building muscles, exercising regularly (aerobics, yoga, weight lifting, etc.) then our body will naturally store excess carbs (and calories overall) to fat. Building muscles naturally gives our body a location where glycogen can be stored and used when needed. The lack of muscles = increased body fat. Excessive consumption without matched calorie burning exercise = weight gain. *Balanced diet – 60/20/20 = Carbs/Protein/Fat. Regardless of nutritional lifestyle choices, balanced nutrition is required to help our body survive and stay healthy. When those ‘numbers’ (60/20/20) are out of balance our body follows suit in several ways (i.e. weight gain, muscle mass loss, increased body fat, etc.). Complex versus simple carbs Carbohydrates are complex and/or simple. Some carbohydrates are from natural resources while others are ‘refined’ (processed). Natural carbohydrates are beneficial to our overall health. They also provide antioxidants which aid our body’s natural ability to restore, renew, and replenish. Simple carbs = Comprised of one or two molecules, digest quickly impacting the way our blood sugar rises and falls. *Sugar, high fructose corn syrup, molasses. Some fruits and vegetables are classified in both simple and complex catagories. Complex carbs = Contain starch and dietary fiber. Dense and digest slowly with less impact on our blood sugar rising and falling. *Nuts, legumes, seeds, fruit,s vegetables, fruit and whole grains, barley So how does someone follow their passion for staying healthy, eat whole food and live a Vegan or vegetarian lifestyle nix the worry about weight gain? *Eat more complex carbs – Beans and peas are small ‘jewels’ packed with natural protein and fiber. From Soups to side dishes, both leave you feeling fuller longer. According to the USDA, they’re essential in living a healthier lifestyle and useful in receiving what our body naturally needs: “Beans and peas are the mature forms of legumes. They include kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils. They are available in dry, canned, and frozen forms. These foods are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. They are similar to meats, poultry, and fish in their contribution of these nutrients. Therefore, they are considered part of the Protein Foods Group. Many people consider beans and peas as vegetarian alternatives for meat. However, they are also considered part of the Vegetable Group because they are excellent sources of dietary fiber and nutrients such as folate and potassium. These nutrients, which are often low in the diet of many Americans, are also found in other vegetables.” (http://www.choosemyplate.gov/food-groups/vegetables-beans-peas.html) *Eat healthy, protein rich grains – Quinoa is a seed, an excellent source for protein (approximately 9 grams a cup) and perfect when added to rice, soup or other vegetable dishes and salads. *Limit pasta – A cup of pasta can net almost 400 calories, 80 grams of carbs and 14 grams of protein. Add the sauce and other vegetables to that meal and you are probably reaching over 700 calories real quick. *Limit starchy vegetables (but don’t completely avoid them!) – Potatoes, corn, yams, and squash are very healthy food, but they are higher in starch (and calories) than other vegetables, causing our blood sugar to rise. The below "Vegan Food Pyramid" (www.veganfoodpyramid.com) helps to visualize the balance of a healthy lifestyle. Quick Tips for Wellness: Just remember....a calorie still needs to be utilized through exercise or else it will turn into excess weight gain. That’s because beans and green leafy vegetables?which vegetarians and vegans tend to eat plenty of?are loaded with iron. And many other foods are iron-fortified (breakfast cereals, for example), as you’ll see on their labels. A 1-cup serving of green vegetables provides 1-3 milligrams of iron, depending on which vegetable you choose. A 1/2-cup serving of beans provides 2-3 milligrams. A bowl of a typical iron-fortified Cereal has 18 milligrams. How much iron do you need? The recommended dietary allowance for adult males and for women over 50 is 8 milligrams per day. For women aged 19-50, the RDA is 18 milligrams per day (it’s higher to compensate for menstrual losses). So, with all that iron in everyday foods, how could a vegetarian run low? Several reasons: First, some people eat everything veg except those healthful, iron-rich vegetables and beans. In that case, it is easy to run low. Also, dairy products interfere with iron absorption: if you have a glass of milk with a meal, it reduces the iron you absorb from the other foods you eat by about half. A young woman’s menstrual flow leads to iron losses every month. Distance runners lose iron too, both in sweat and through the repeated pounding of their feet, which breaks up red blood cells. Q: Is there a difference between the iron in vegetables and the iron in meat? A: Yes. The iron in plants is called nonheme iron. Its absorption depends on how much iron is in your body already. That is, if you are low in iron, your body absorbs more of it from the foods you eat. If you already have plenty of iron in your body, nonheme iron is less absorbable. That’s good. It means you’ll get the iron you need without overdoing it. The iron in meat is called heme iron. Its absorption does not change. You may have plenty of iron stored in your body already, but like an uninvited guest at a party, heme iron barges in whether you need it or not. As a result, many meat eaters end up with too much iron, which is dangerous because iron sparks the production of free radicals?molecules that can damage your body tissues. Think of it this way: iron rusts; that is, it oxidizes. The same chemical reaction that turns an old nail rusty red can occur with the iron inside your body. In the process, iron releases free radicals that are linked to aging, cancer, and heart disease. Q: Should I take an iron supplement? A: No, not unless your health care provider has diagnosed an iron deficiency. In the past, iron was promoted as the answer to life’s problems. If you were dragging through the day, iron pills and various tonics promised extra iron to perk you up. That was a mistake, because iron overdose is as dangerous as iron deficiency, and is much more common. So if you think you might be low in iron, get tested. It is quick and easy. And because high levels of iron can be risky, doctors are quite happy to see your blood tests come out at the lower end of the normal range. But if you really are low in iron, your health care provider will look for reasons why. The first concern is bleeding, as can occur from normal menstrual flow, or from abnormal conditions, such as an ulcer or colon cancer, that require more detailed evaluation. If you do need to boost your iron intake, the answer is to fill up on “greens and beans,” as well as Vitamin C-rich foods, such as fruit and fruit juices, which increase iron absorption. Avoiding dairy products also helps (and don’t worry about calcium?green vegetables and beans provide a healthful source of that too). Only in rare cases is an iron supplement necessary. According to the CDC, heme iron is absorbed two to three times better than non-heme iron. To make matters worse for vegetarians, many sources of vegetarian iron also contain chemicals called antinutrients. These antinutrients can block the absorption of iron (as well as other nutrients). One common antinutrient is oxalic acid, which is found in spinach. Because of how poorly vegetarian iron is absorbed, the Institute of Medicine recommends that vegetarians consume double the recommended amount of iron. The current RDA for iron is 18mg/day for adult females and 8mg/day for adult males. Based on the Institute of Medicine recommendations, vegetarians and vegan women and men should respectively strive to consume 36mg and 16mg of iron daily. 36mg of Iron on a Vegetarian Diet?!? There are a lot of vegetarian and vegan foods which contain lots of iron. Rice bran, for example, contains 11mg per half cup. It isn’t the tastiest food in the world, but you can sprinkle some into your cereal or add it to baked goods. Beans and lentils are also rich in iron, with about 2-4mg per half cup. You’ll also find iron in foods like whole grains, dark leafy greens, and seeds. Even if you are chowing down on only these healthy, iron-rich foods, you’ll still realize it is pretty hard to get your iron intake to add up to the 36mg per day recommended for vegetarian women (vegetarian men definitely have it easier than women here). Don’t worry! You don’t necessarily have to consume massive amounts of iron just to stay healthy. There are some tricks which can help you absorb iron better. Easy Ways to Increase Iron Absorption One super easy way for vegetarians and vegans to get more iron from their food is to add some Vitamin C to the meal. This is as simple as topping your bean burger with some tomato salsa or even squeezing some lemon juice into your Water. A lot of vegetarian sources of iron, such as leafy greens, are already high in vitamin C, which helps counter the whole oxalic acid anti-nutrient problem. If you are worried about iron levels, you’ll also want to lay off the coffee and tea – at least for an hour or so before and after meals. Natural chemicals in coffee and tea block the absorption of iron, as well as several other important nutrients. You can always take an iron supplement if you are worried that you aren’t getting enough iron from food alone (you’ll probably want to check with your doctor first and have a simple blood test done to check hemoglobin levels; iron supplements can cause overdoses of iron!). Your body can’t absorb a lot of iron at once though, so it is best to space out your supplementation. You can break your supplement in half and take it in the morning and evening, or you can get a time-released iron supplement. http://plenteousveg.com/vegan-coupons/? utm_source=rss&utm_medium=rss&utm_campaign=vegan-coupons Kale is an especially good source of these nutrients because it has a high bioavailability of iron. If you can’t fathom the idea of eating greens (which is lame because greens can taste great if you cook them right), then maybe consider drinking green smoothies or incorporating some green superfoods like spirulina into your life. What are good vegan sources of healthy fat? Avocado, nuts, seeds, olives, and flax oil are the big ones. Even some foods which you wouldn’t suspect also contain healthy fats, like raw wheat germ and dark leafy greens. The good news is that all of these healthy vegan fats often also contain other nutrients you might be lacking on a poorly- planned vegan diet, like zinc and vitamin K. http://www.uhs.wisc.edu/health-topics/healthy- lifestyle/documents/Iron.pdf Vegetarian Resource Group http://www.vrg.org/ http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/ Iron http://plenteousveg.com/ Nutrient Guides, Food, Nutrition http://www.vegkitchen.com/nutrition/iron/ How to get enough iron in your diet http://www.vegkitchen.com/vegetarian-tips/ hints tips http://healthyeating.sfgate.com/nonheme-iron-foods-4268.html nonheme ir on foods http://www.dietitians.ca/Nutrition-Resources-A- Z/Factsheets/Minerals/Food-Sources-of-Iron.aspx Food Sources of Iron http://www.huffingtonpost.com/2014/06/03/vegetarian-breakfast-protein- yum-filling-_n_5418578.html

Thanks for the input. It is a struggle being a vegetarian and losing, but I see that you've done it. I do eat dairy and eggs which help. I may just need more access to better recipes. Sometimes things get lost in typing translation. It's not that I turn my nose up at tofu and fake meat. Tofu has been my go to protein. It's like people who eat chicken every day. You just get tired of tofu, tofu, tofu. Again, maybe I just need a better recipe arsenal. I do eat fake meat too. I'm just concerned with the amount of sodium that comes with the territory of prepackaged food. My body definitely retains Water the more that I eat. So, more research it is.