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Working in conjunction with a doctor, we offer an easy online program that focuses on a customized approach for your lifestyle or particular chronic condition. Lifestyle Innovations is a user friendly online program, which gives you complete control of designing a health program to fit your goals. A: Lifestyle Innovations does not teach you how to survive by diet and weight loss, but teaches you how to thrive by developing a healthy lifestyle. A: Lifestyle Innovations recommends that you exercise to increase your level of weight loss.
A: Our goal is to help you develop new eating habits to improve your chances of maintaining your weight and a healthy lifestyle.
If you are on a vegetarian diet, you are already aware that you cannot eat any foods that come from animal fats, including eggs, meats, fish and dairy. Meal Planning– One of the first steps in vegetarian meal planning is to plan your meals ahead of time. Food Shopping– When you are food shopping for your meal ingredients, choose foods that are currently in season since these are usually less expensive. Stocking Kitchen Cupboards– Having kitchen cupboards that are well-stocked with essential items is an important part in planning healthy and budget-friendly meals. Healthy Breakfast Ideas– Breakfast is the most important meal of the day, so ensure your breakfast menu items contain healthy fats, lean protein and complex carbohydrates. Easy Lunch Options– Some easy vegetarian lunch options include black bean veggie burgers, canned vegetarian soup, Oriental flavor Ramen and baked sweet potato topped with chili.
Tasty Dinner Ideas– For some tasty dinner ideas, try some red beans served over brown rice, tortillas topped with black beans and tomatoes or stir fry vegetables served over noodles. Vegetarian diets are scoring big points with more and more individuals who choose to adopt a plant-based lifestyle. Even athletes and fitness enthusiasts are stabbing their forks into plant-based protein in an attempt to enhance their athletic performance and strive for peak physical fitness.
The position of the Academy of Nutrition and Dietetics states that a well-planned vegetarian diet is appropriate for all stages of life and for athletes.
This position and supporting evidence help debunk the common myth that plants are not able to provide enough energy and protein to fuel intense physical activity.
When appropriately planned, a vegetarian or vegan diet can provide the proper nutrients to support optimal physical performance. A 2002 study looked at the difference between beef protein and soy protein in elderly men enrolled in a two week resistive training program.
The 21 older men consumed either a beef-containing diet with beef as the primary protein source or a lacto-ovo vegetarian diet with soy as the main protein source. After two weeks, both groups improved their strength in all the muscle groups and increased their muscle size, with no difference between the two diets. The study found that those on a plant-based diet, who completed the weight-training program, were able to successfully build muscle without eating meat.
While there are many benefits to a well-planned vegetarian diet, there can be risks associated with poor vegetarian habits that may lead to nutrient deficiencies. Consuming enough calories is essential for an active individual to efficiently utilize and digest protein. When the body is deprived of calories, it can lead to compromised training, performance and immune function, in addition to an increased risk of injury. Energy needs are very individualized and depend on an athlete’s body size and composition, gender, age, and training regimen.

Fill up on high quality calories that provide enough energy and nutrients to meet your individual needs and fuel your workout. A 2004 review of the research conducted on vegetarian athletes reported that inadequate protein intake in well-planned vegetarian diets is unlikely.
With the exception of soy and quinoa, plant-based foods lack all of the essential amino acids that the body cannot make on its own. The good news is that eating a variety of plant-based sources of protein throughout the day will provide all of the amino acids needed for proper growth and repair.
While everyone focuses on the benefits associated with protein, they overlook the benefits of carbohydrates.
Enhance your performance by consuming 45-65% of your calories from carbohydrates, choosing 100% whole grains the majority of the time. Get the most bang for your carbs by choosing 100% whole grain options that provide a rich source of B-vitamins, iron, zinc, and fiber.
Iron is a mineral that is critical for athletes, particularly female athletes, because it promotes respiratory function during physical activity and helps transport oxygen to the muscle. Although plants are a good source of iron, the bioavailability of plant-based iron is lower than the iron found in meats, poultry, and fish.
In order to bump up the body’s absorption of iron, vegetarians can throw a little Vitamin C into the mix.
A review from the Journal of the Academy of Nutrition and Dietetics recommends including at least three servings of foods rich in vitamin B-12 every day. Vegetarians can get vitamin B-12 from foods such as eggs, yogurt, and milk but vegans have a harder time meeting the recommendations for Vitamin B-12. Deficiencies of Vitamin B-12 can lead to macrocytic anemia, which could lead to impaired aerobic performance. In order for bones to stay strong, an active adult requires AT LEAST 800 mg of calcium per day.
Some evidence suggests that eating animal protein and having a high intake of sodium increases the body’s calcium excretion. More research needs to be done in this area and until then, it is important to fill-up on calcium-rich foods and vegans may need to consider a supplement. The information on this website is for general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments.
A specific diet, exercise, and nutrition program is available on your computer, from the comfort of your home, providing a cost effective and convenient way to make positive changes in your life.
The program has online sharing capabilities with your health professional so they can view your progress and make necessary changes to lead you in the right direction. Each individual user loses weight differently, which is why our program is designed to be customized to you. We want you to understand the importance of getting enough exercise, in addition to making smarter food choices. We offer videos by certified personal trainers of simple exercises that can be done in the privacy of your own home.
All recipes can be printed (as can your weekly chart) and many offer video instruction by a registered dietician. Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain normal body functions. Lifestyle Innovations will help you make informed decisions on what to eat while dining out.

You may also think that eliminating these foods from your daily diet will be a costly expense. Once a week or once a month, sit down to plan your meals each day for breakfast, lunch and dinner. If you don’t have the option of buying fresh produce, choose frozen products instead since these will last longer and don’t have to be used all at once. Some items you should always have on hand include canned beans, whole meal flour, brown rice, red lentils, dried herbs and soy sauce. Some healthy breakfast ideas include cereal with rice milk and raisins, oatmeal with maple syrup and whole wheat toast with nut butter.
The variety of benefits associated with a plant-based diet continue to be supported in research, prompting individuals to swap out their steak for tofu. Eating a variety of plant-based foods is the best way to meet the body’s energy needs and to obtain all of the essential amino acids that are less abundant in plants. Carbohydrates are actually the fuel of choice for the brain and the muscles, especially for endurance athletes. Foods high in Vitamin C, such as tomatoes and peppers help boost iron absorption and should thus be paired with iron-rich foods. Getting enough calcium without supplementation is the most difficult for vegans and requires at least 8 servings of calcium-rich plant foods per day. Since vegans eliminate animal protein from the diet and tend to have a lower sodium intake, some believe that vegans could have lower calcium needs.
Athletes who are considering adopting a vegetarian diet may benefit from scheduling an appointment with a sports dietitian to make sure that you are not at risk of any nutrient deficiencies.
We don't offer only a few food plans like fad diets--you customize your plan with the help of your doctor or other healthcare professional. You can also print out a detailed description of how to perform an exercise with pictures to give you guidance.
During these videos, you'll not only receive tips on how to make your meal, but also learn why certain aspects of that meal are helpful to you.
However, with the right planning, you don’t need to take on a second job to eat vegetarian meals. Then, you want to look in your pantry and your refrigerator to see what ingredients you already have. No exercise machines are required, although we do suggest that you have a small set of hand weights and an exercise ball. Brigid completed her Masters in Public Health Nutrition and dietetic internship at Case Western Reserve University in Cleveland, Ohio. Her professional interests include plant-based nutrition, field-to-fork initiatives, culinary nutrition, and corporate wellness.
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