Meat-free foods are important to a diet, vegetarian or not. And these ten vegetarian protein, vitamin and antioxidant sources are key for an active lifestyle.

Ann Trason is considered by many to be one of the top ultramarathon runners in history. With 20 world records set in courses from 50 to 100 miles in length, she has amassed one of the most venerated careers the sport has ever seen. Paula Edelson writes in her book A to Z of American Women in Sports (2002) that Trason “seems at times to possess superhuman strength.”

That superhuman ability translates into one superhuman nutrition plan. We spoke with Ann recently by phone and asked for ten of her favorite meat-free foods for active lifestyles. You don’t have to be a running icon to try them, but substituting these choices into your daily diet will still put you on the high road toward good health.

1. Nut and Seed Butters: Great as a spread, or even as a snack from the jar. Try some organic sunflower butter — these seeds hold almost four times as much vitamin E content per serving as do peanuts.

2. Avocados: These fruits are packed full of healthy fats and meat-free protein. Slice one up on a sandwich for some extra flavor.

3. Quinoa: A staple in traditional Incan cuisine, quinoa is a source of  “complete protein,” meaning that it contains essential amino acids that our bodies can’t produce naturally. Trason likes to throw in some quinoa with her salads for a nutrient-balanced meal.

4. Speaking of salads, Trason’s favorite right now is one that features roasted beets. “I love to combine beets with some crumbled cheese, orange slices, and some fennel,” she says. These root vegetables provide high levels of natural antioxidants at just 35 calories per serving.

5. Kale: “It’s the rage these days,” Trason says. It’s also a vitamin and mineral powerhouse, giving substantial levels of vitamin A, vitamin C, vitamin K, potassium, and calcium. Trason will sometimes thinly slice her kale and “dress it up” with feta cheese.

6. Roasted Brussels Sprouts: Trason’s favorite right now. “Serving them with a little bit of onion is a great extra,” she says. High in vitamin C and in dietary fiber, Brussels sprouts actually belong to the same plant family as cabbages.

7. Brewer’s Yeast: Want an alternative to jitter-happy energy drinks? Try small mixtures of brewer’s yeast instead. It’s loaded with B-complex vitamins, and its high value of chromium helps your body keep a steady blood sugar level. You can find brewer’s yeast in many different forms, including tablets, flakes, powders, and liquids.

8. Energy Bars: Some energy bars can serve as full meal replacements, depending on their ingredients. But those ingredients are worth a close look — Trason says to be wary of unhealthy oils listed on the wrapper that are surrounded by descriptions like partially hydrogenated. Also important, she says, is to dispose of your wrapper properly. Thankfully, more and more energy bar companies are creating biodegradable packaging for their products.

9. Black Beans: “I love whole black beans,” says Trason. “A great, earthy texture for any meal.” The beans’ high levels of fiber and protein will keep you fuller longer. Serve as a nutritious complement to dishes with vegetables, rice, or meat.

10. Brown Rice: The long-grain variety gives a healthy serving of complex carbohydrates for that energy you need. Try some in soups, salads, or in any recipe that requires cooked rice. – Davis Jones

This article appears courtesy of Sierra Magazine

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As the ball dropped at midnight, did you resolve that this will be the year you try your hand at the cut back or eliminate meat from your diet? You’ve scoured the Internet for information, read books, planned menus, and now you’re ready to take the plunge. Lots of us have been there and so let us play big sister for a minute and share nine surprising and fun things you need to know about becoming a vegetarian.

You don’t have to live on tofu – Tofu is a protein-packed tasty and versatile ingredient in your vegetarian arsenal, but it’s not the only thing on the menu. In fact, there are several yummy options for getting your protein needs met, including veggie burgers, quinoa, and a whole parade of legumes to choose from.

Even if you’re not all-in, it still counts – If you’re drawn to the vegetarian philosophy, lifestyle, or menu but aren’t sure you can give up meat entirely, we’re giving you permission to just do what you can. Any reduction in meat intake is good for your health and great for the planet, so whether you start with Meatless Mondays, double up on vegetables at lunch, or just read a cookbook, any step at all is a good one.

People will annoy you sometimes – People mean well, but are apt to say the darndest things when they discover you’re a vegetarian. You’ll hear everything from “Are you sure you’re getting enough protein?” to “My friend’s sister’s brother-in-law’s cousin’s hair fell out from lack of iron.” Unless you really enjoy the thrill of a long debate about the merits of your new lifestyle, just be polite, arm yourself in advance with pleasant responses, then change the subject.

You’ll be smart and famous – Well, maybe not famous, but at least you’ll be in good company. Alicia Silverstone, Kristen Bell, and Alanis Morisette are among the many celebs who’ve sworn off meat. A recent study also shows that vegetarians are smarter and have higher IQs than their flesh-eating counterparts, although the jury’s still out on just how valid the results are.

You might turn your pets into vegetarians, too – Once you find the meatless method is very much to your liking, you may end up deciding to take Fluffy and Fido along for the ride. Whether you choose environmentally-responsible pet food or simply look for ways to green your pets’ environment, it’s quite possible you’ll find your new lifestyle impacts your pooch in the same positive ways it’s impacting yours.

The dinner parties you throw will still be awesome – A quick whirl through your library’s cookbook aisle or a 10-minute search on the Internet yields a huge batch of recipes that are so insanely good, your guests will never miss the meat. If you need instant ideas, here are 7 finger licking good recipes for meat eaters to get you started.

Your beauty routine might get caught up in the action – Once you cut meat from your diet, you may start looking for other ways to devoid your life of animal products. From organic deodorant and dental products to bath and body scrubs, your bathroom is a great place to start.

Your food budget might go down a little – The key to enjoying a vegetarian diet is to mix it up and keep things interesting. You don’t want to live on brown rice and broccoli, so try a wide variety of foods you’ve ignored in the past (daikon, anyone?) to see what grabs you. Buying what’s already in season is key to keeping costs down. Also be sure to invest in herbs, spices, and condiments to jazz up your meals and tease your tastebuds. The good news is, the upfront cost of stocking your larder (which evens out over the first few weeks) is nothing compared to the money you can save not buying those expensive cuts of meat.

You will learn to love your kitchen gadgets – Expect your pressure, slow, and rice cookers to become your best friends. If they’ve been collecting dust in the lower recesses of your kitchen cabinet, now’s the time to haul them out and put them to work. Vegetarian soups and chilis are out of this world when simmered on low all day, and you can cook your beans in a fraction of the time with a good pressure cooker. Make your rice cooker do double duty – use it to steam vegetables and make cakes.

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