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You Can Go Meatless
One Day For All Three Meals
15 Food Facts That Could Inspire You
To Eat More Like a Vegetarian
Vegetarian diets are often cited as a more healthful way of eating. Research presented at the recent 5th International Congress on Vegetarian Nutrition at Loma Linda University in California seems to bear this out. Trouble is, not everyone wants to give up steak and burgers, or even chicken cutlets and sushi. Even fewer are willing to go the vegan route and forgo omelets, cereal with milk and honey on toast as well. But you can still benefit from a vegetarian way of eating without going whole hog, so to speak.
A survey by the Vegetarian Resource Group shows that just under 3% of Americans are actual vegetarians, though 4% to 10% identify themselves that way (even though they eat fish or poultry). Yet there is an obvious interest in at least a partially vegetarian way of eating, as 30% to 40% of Americans report they are looking for meatless items to buy.
So, without committing to becoming a by-the-book vegetarian, how can you help yourself eat fewer animal products yet still enjoy grilled salmon or an occasional tasty pork tenderloin?
Here are highlights from the recent conference to motivate you and help you move toward eating more vegetarian.
Why to Eat More Vegetarian
- The animal-to-plant ratio of the average American diet is 2:1. In 1900, it was 1:1. Perhaps we should turn back the dietary clock. Certainly, our ancestors ate meat and other animal products, but in smaller amounts, as they filled their plates with more vegetables and whole grains.
- Beans are an important part of a healthful vegetarian diet. Rich in folate, potassium, magnesium and fiber—nutrients most Americans need to get more of—they have a low glycemic index to keep blood glucose on an even keel.
- Nuts are also high on the vegetarian agenda. Though you may worry about the fat and calories in nuts, people who eat them regularly are no heavier than those who don’t, and their diets are higher in fiber, monounsaturated fats, vitamin E, magnesium and potassium, while lower in sodium and sugar.
- In a study of the Portfolio Diet (a high-fiber diet of soy protein, plant sterols and almonds), participants raised their HDLs (high-density lipoproteins or "good" cholesterol) and lowered their LDLs (low-density lipoproteins or "bad" cholesterol), triglycerides and lipid ratios. The Portfolio group improved their blood sugar response to carbs.
- In a six-month comparison of a high-protein vegan diet to a low-fat control diet in 50 overweight people with high lipid levels, both groups lost weight, and the low-fat group maintained their weight loss. But the high-protein vegan group continued to lose weight after the study.
- Seventh Day Adventists, who traditionally follow a lacto-ovo vegetarian diet with no caffeine or alcohol, are less likely to develop diabetes—40% higher incidence among non-Adventist women than among Adventist women, 80% higher incidence for non-Adventist men vs Adventist men.
- In a trial on neuropathic pain (chronic nerve pain) in which 21 volunteers followed a low-fat vegan diet plus walked 30 minutes a day, 17 of the participants became pain-free during the study.
- In clinical research with 64 overweight, post-menopausal women that compared a low-fat vegan diet to the standard low-fat, low-cholesterol diet, those following the vegan diet experienced more weight loss and better insulin sensitivity.
- The health benefits of eating vegetarian aren’t just from direct effects on your body, but also from indirect effects of a lower environmental impact.
- Explore new recipes and new foods. Don’t assume vegetarian and vegan foods and recipes are unappealing or won’t fill you up. You won’t know unless you try.
- Go for a three-week "test drive" of a vegetarian diet to give it enough time to change your habits and your tastes, as well as improve your blood levels and weight.
- If you decide to go back to meat, compromise and eat just half the amount of animal protein you ate before.
- Aim to eat ½ cup of beans, peas or lentils daily (start with ¼ cup till your body gets used to dealing with the gassiness). If you substitute ½ cup of beans for one ounce of meat each day, you will improve your animal-to-plant ratio considerably.
- Start with a goal of eating vegetarian all day at least twice a week, quickly working up to four times a week at a minimum. Going further is your choice, but this much makes more than half your meals free of animal protein.
- Don’t feel bad if you eat small portions of beef, pork, poultry or seafood at times, but stick to low-fat, unprocessed meats. The Bottom Line. In the beginning, eating vegetarian can be like following a weight-loss diet. To be successful, you need to slowly cultivate healthful habits that will last a lifetime. It’s the same moving toward a vegetarian way of eating. Don’t try to do it all at once. And don’t beat yourself up if you succumb occasionally. Just start eating vegetarian meals more often than not. You may not ever be a vegetarian, but if you start thinking like a vegetarian, by adding plant foods and subtracting animal foods, you’ll find it equals better health.
The Bottom Line. In the beginning, eating vegetarian can be like following a weight-loss diet. To be successful, you need to slowly cultivate healthful habits that will last a lifetime. It’s the same moving toward a vegetarian way of eating. Don’t try to do it all at once. And don’t beat yourself up if you succumb occasionally. Just start eating vegetarian meals more often than not. You may not ever be a vegetarian, but if you start thinking like a vegetarian, by adding plant foods and subtracting animal foods, you’ll find it equals better health.
Healthy Meatless Recipe:
Monster Zucchini and Basil Strata
(Courtesy of Kalyn’s Kitchen)
Ingredients:
- 1 monster zucchini, 14-16 inches long(or use several smaller ones but don't cut out seeds and saute for a shorter time)
- 2 T olive oil
- 1-2 tsp. Spike Seasoning(or use any all-purpose seasoning that's good on vegetables)
- salt and fresh-ground black pepper to taste
- 1/2 cup chopped fresh basil
- 3/4 cup grated Mozzarella cheese (I used low-fat Mozzarella)
- 6 eggs
- 2 T milk, half and half, or cream (I used 2% milk)
- 1/2 cup coarsely grated Parmesan or Asiago (If you only have finely grated Parmesan , use a little less)
Instructions:
- Preheat oven to 400F. Use a 10 X 12 glass casserole dish for this and spray with olive oil or nonstick spray.
- Wash zucchini, then cut off ends and cut in half crosswise to get manageable sized pieces. Cut each half into fourths (or sixths) lengthwise. Use a spoon or small knife to scrape away the seeds and most of the white inside, leaving about 3/8 inch of white attached to the skin. Then cut each strip crosswise into pieces about 3/8 inch wide.
- Heat olive oil in large nonstick frying pan, add zucchini and saute 2-3 minutes over medium-high heat. Add Spike and fresh basil and saute 2-3 minutes more, seasoning the zucchini with salt and fresh ground black pepper. (Zucchini should be barely starting to soften.)
- Put zucchini into casserole dish with the Mozzarella cheese. Combine eggs, milk, and 1/2 cup coarsely grated Parmesan or Asiago and beat well. Pour egg mixture over zucchini and cheese and gently stir so it's well combined, with some zucchini pieces "peeking" out of the egg. Sprinkle the other 1/2 cup Parmesan or Asiago over top.
- Bake 35-45 minutes, or until the mixture is well set and slightly browned on top. Serve hot. Makes 8 servings.
Enjoy and Bon Appetit!
Healthy Weekly Motivator:
Healthy Leadership
We all have opportunities in our lives to be leaders, whether we are the heads of multi-million-dollar corporations or stay-at-home moms and dads. But we don’t become leaders simply by acquiring a position of authority. Strong, effective leadership begins with healthy self leadership. By establishing priorities and achieving goals in our own lives, we are setting positive examples for others to follow. In addition, healthy self leadership is one of the keys to creating healthy relationships.
Have a great week everyone and remember a better tomorrow starts with what you eat today!
Do you have a favorite meatless recipe you would like to share with us? Send it my way!
Wishing you health and wellness from the inside out,
Lisa
LQ WELLNESS
Professional Wellness Coach
973-383-0955
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“Start where you are. Use what you have. Do what you can.”
~Arthur Ashe ~
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