Plant-based Eating in a Nutshell
Have you been feeling the struggle of eating healthier daily? Does it seem more and more difficult to read labels and grocery shop? Some people feel it's so expensive to eat healthily, wonder how much better the organic item is versus the non-organic item, and have no clue what non-GMO means. Breathe - You're not the only one confused.
Unfortunately, our food sources have changed over the years. We've begun adding chemicals to foods to make them last longer, hormones and steroids to our meat and dairy to produce larger quantities, adding extra sugar and sodium to foods to make them taste better, and food coloring to make things look more appealing.
Although all of these adjustments may have seemed like a brilliant idea during the shift back in the day (specifically the 1970's/1980's when fast-food chains were booming and everyone rushed out to get a microwave), we are now facing all sorts of new illnesses and diseases - coincidence? I think not! Many scientists have discovered the link between these food additives and health complications.
Milk + Dairy: Once the main source for calcium and protein, but now, all sorts of modifications have made it a contributing product of heart disease, type 2 diabetes, Alzheimer's, and various cancers (ovarian, breast, prostate). Not to mention skin issues, lack of energy, weight gain, and digestion issues.
We are the only mammal species to consume milk after infancy. Baby cows drink it as an aid to weight gain, which makes sense given they grow to be 8-10 times larger in their adult years after starting at 100 pounds at birth. That is natural, organic milk. Since our meat source is becoming questionable because we add things to our livestock to make them grow bigger, quicker, the products we then get from them (milk, cheese, eggs, etc...) are loaded with these things. Do you see a link between weight gain?
Meat: Commercialized Red Meat (Beef, Lamb, Pork), and processed meats (Lunch Meat, Hot dogs, meats in plastic sealed containers) have an impact on your health if they are eaten often. Studies have shown that consuming these items daily, in the long term, can lead to cardiovascular disease, type 2 diabetes, cancer, and a 3% increase in dying prematurely. Small amounts of meat can be good for you because it is an excellent source of protein, but is it the best source? Fish is loaded with Omega-3s - making this a better option. Don't like fish? There are meat substitutes you can try that aren't as bogus as you think. Eggs on occasion (up to three times a week) can still be incorporated for those of you who feel going totally plant-based is still a stretch for them. As for Turkey and Chicken, in my experience, birds are the dirtiest produced meat out there. There is a reason for the Salmonella warning - not all bacteria are cleaned from these meats when packaged. Unless you are personally hunting these animals, buying them from a local organic farm, or have a coup, I'd stay away from them or minimize your consumption to no more than two meals per week.
It is recommended that, when choosing meat or its animal byproducts (cheese, yogurts, milk, eggs, etc.) for a balanced protein source, limit your animal-source consumption to less than 10% per day.
WHAT DOES THIS LOOK LIKE?
Swapping Whole milk products for Almond milk, Soymilk, or Oat milk. In your cereals, oatmeals, baking, cooking - use one of these substitutes. Switch to non-dairy yogurts, butter, cheeses, and ice creams. I promise you - the price difference isn't THAT big! Think of it as you are paying to feel better.
Swap meat and eggs for plant proteins! Yes, you CAN get protein from plants! What are plant protein sources? Lentils, Beans, Seitan, Tofu, Tempeh, Edamame, Chickpeas, Green peas, Nuts, and Seeds are different forms of protein you may not have known about.
When I went vegan, at first I struggled with eating enough because Plant-based foods are Nutrient-dense, meaning, they are packed with the stuff that is good for you, but you need to eat a lot of it to attain the daily recommended amount. Plant-based foods tend to be more nutrient-dense than meat. You want to strive to eat more foods that are Nutrient-dense (foods that come from the earth) versus Calory-dense (most foods that have been tampered with man and wrapped in plastic) because Calory-dense foods lead to weight gain, whereas nutrient-dense foods lead to a balanced body and mind, weight loss, and a list of other miraculous benefits. For example, 100 calories of beef is 6.4 grams of protein and 7.4 grams of fat whereas 100 calories of Broccoli is 11.1 grams of protein and 0.4 grams of fat.
I’ve also heard people say they fear they won't be able to eat enough food on a plant-based diet because of having limited food options, but that isn't the case! Have you actually looked around in the produce section of the grocery store? Talk about options! Strive to eat a rainbow of foods (with natural coloring). Organic IS better for you, but that doesn’t necessarily mean you have to buy all organic produce. The reason organic foods are better (and more pricey) is that they have survived any natural, harsh conditions (weather, other animals, insects) without assistance (pesticides, etc.) making them stronger - meaning, when you eat them, you inherit their superpowers (or nutrients).
“I don’t have time to cook, I need convenience foods while I’m on the go…” Fruits and veggies are the best fast food! Simply wash them, then eat them! Or if you don’t like raw foods, you can steam veggies in under 15 minutes, toss them in Tupperware and be out the door! There are tons of recipes you can whip together in under 30 minutes that revolve around plant-based eating. There really ins’t an excuse on time here.
You can move from carnivore to herbivore in 6 weeks or less…
STEPS TO MOVE FROM MEAT EATER CARNIVORE TO PLANT-BASED HERBIVORE (OR OMNIVORE):
Reduce Meat Consumption - Eat only plant-based one entire day of the week. Move to two days of the week. Then to three days, and so on. OR try eating plant-based for one meal a day!
Eliminate meat + Reduce Dairy Consumption - swap to plant-based options for dairy and plant proteins for meat.
Cut out yogurts, ice creams, cheese, then dairy extras - again, swap the items for plant-based. (Try Vegan Ice Cream!)
Eliminate dairy + Reduce Egg Consumption - use substitutes for cooking and baking (coconut oil, dairy-free milk, and butter, etc.)
Eliminate Eggs + Maintain!
Remember: If you are going down to a 90% Plant-Based Diet, you are welcome to eat small amounts of animal products. Just keep the portions small. If you are going all in full vegan - WOOHOO! Be patient with the process, it could take several weeks as your body adjusts. Be sure to eat balanced meals that include enough protein, plants, and good carbohydrates.
THE BENEFITS OF PLANT-BASED EATING:
Increase in energy, less brain fog
Reduce inflammation
Healthier body weight
Saving Animals + not supporting animal cruelty
Improved Immune System
Better skin, gut health, and efficient digestion
Better overall health (increased lifespan)
