Wellness Tip: Nourish Self Even Without Meat: There are several kinds of meat-free diets. The most common are: Lacto-ovo-vegetarian: this describes the majority of vegetarians. Meat, poultry and fish are excluded, but eggs and dairy products are still eaten. Lacto-vegetarian: Meat, poultry, fish and eggs are excluded; dairy products are still eaten. Vegan: All animal products are excluded, including meat, poultry, fish, eggs and dairy products. So what nutrients do animal products provide and what are alternative sources? Meat, poultry and fish provide a number of nutrients including protein, iron and zinc, while dairy products are a source of calcium. If you choose not to eat these foods, you should be aware of other sources of these nutrients. Protein Proteins are made up of building blocks called amino acids, which are used to make enzymes, hormones and antibodies. Proteins also have other functions, for example, to help build bone and hair. Animal protein is ‘complete’, which means that it contains the nine essential amino acids that can’t be made by the human body. Vegetarians can find this complete protein in eggs and milk. Plant foods tend not to contain complete proteins, but when eaten together with other plant foods can join forces to create a complete protein profile. Vegans especially should try to mix grains, legumes, seeds, nuts and vegetables in each meal or at least throughout the day. This can be as simple as eating more beans or a chickpea curry with rice. Iron Iron’s main job is to transport oxygen around the body in red blood cells. Iron deficiency can cause fatigue and apathy, and if severe, can lead to anemia. Women are particularly susceptible to deficiency because their iron requirements are higher than men’s (due to the blood they lose during menstruation). Iron from meat is more easily absorbed than iron from plants. That said, wholegrains, legumes, green leafy vegetables and dried fruits are also good sources of iron. The citric acid and vitamin C in orange juice increase iron absorption, so vegetarians would be wise to drink a glass with iron-rich foods. On the other hand, tannins in tea reduce absorption, so it’s best to wait half an hour or so after eating before brewing a cup. Zinc Zinc is a major player in the body’s immune system and metabolic processes. Around 50 per cent of zinc in most of the population's diet comes from meat. Plant sources include green leafy vegetables, seeds, pulses and wholegrains. Omega-3 fatty acids These powerful anti-inflammatory and anti-clotting oils, most commonly found in oily fish, can help prevent heart disease. Linseed and rapeseed oils are good sources for vegetarians. Calcium Calcium builds bone and teeth and is also involved in muscle contraction. Dairy products are a great source of calcium, but vegans may require other sources such as green leafy vegetables, soya, seeds, nuts and fortified foods like soya milk, flour and cereal. Vitamin B12 This nutrient can only be found in animal products; therefore vegans are at risk of deficiency. Vitamin B12 is important for the nervous system and cell production, particularly red blood cells. Some foods such as soya milk, cereals and meat-substitutes are fortified with B12; vegans should try to eat these foods regularly and should also consider supplements.- Yahoo! She Philippines

Can a meat free diet be a healthy one? - Yahoo! She Philippines: "Health benefits of a meat-free diet

Vegetarians have been shown to have lower rates of heart disease, type II diabetes, constipation and high blood pressure than meat-eaters. They are also likely to be leaner. However, researchers are not sure if this is due to the diet itself or the healthy lifestyle that vegetarians are more likely to follow e.g. not smoking, low alcohol intake and regular exercise. Read more on realbuzz.com..."

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Wellness Tip: Protect Your Career: 1. Don't call in sick then post photos of yourself at the beach on facebook. "That could be detrimental to your relationship with your supervisor and co-workers," 2. A Facebook page is expected in certain professional environments. Create an "Ideal Self" profile in case employers ask to view it. 3. Follow the leader. Let your boss or those more senior than you make the first move to add you on facebook. Proactively sending a friend request could create an awkward situation. 4. Consider connecting with supervisors on Linkedin as an alternative to Facebook. "Linkedin is very professional while Facebook is intended to be more personal," 5. Take advantage of Facebook's blocking and restricted settings. You aren't obligated to share social media updates with everyone in the office. "If you're concerned about slighting subordinates by turning down invites, you can accept friend requests but use privacy settings and lists to control who can view certain content," - Written by Juliette Fairley for MainStreet

The Reason You Shouldn't Facebook Friend Your Boss - MainStreet: "An OfficeTeam survey found that 62% of senior managers are uncomfortable being friended on Facebook by the employees they supervise, and 57% were uncomfortable being friended by clients or vendors. "People have different comfort levels when it comes to social media, so it's best not to blanket colleagues with friend requests," said Robert Hosking, executive director of OfficeTeam. "Along with being selective about who you ask to connect with online, you should always post prudently. You don't want to share information that could reflect poorly on you." The study also found that nearly 50% of people prefer not to connect with co-workers on Facebook at all."

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