Meatless
It is the time of Thanks-giving! With traditions in the air of eating turkey, a person might not think of vegan eating along with this popular November feast. Vegan eating, in essence, is eating no animal or animal product. Vegetarians do not eat animals, but consume animal products such as milk, cheese and eggs.
Incorporating a vegan dish for the festivities or even eating vegan one day of the week can contribute to an overall sense of well-being. Let's take a look at the benefits and versatility of vegan eating; while keeping the mind, body and spirit in a peaceful equilibrium.
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Benefits of Veganism
(whether it is a meal, a day or lifestyle change)
- food intake is lower in saturated fats (which tend to block our arteries and increases the risk for heart issues)
- rich in minerals and vitamins (taken from fruits, vegetables, nuts, seeds)
- many vegans tend to live a healthier lifestyle, which contributes to longevity and decreased risk for health problems
- your body can take a break from digesting meat and its products; thus a gentle digestion in our intestine
- the volume of food you eat often is a lot larger because vegan foods tend to be lower in calories
Cons:Plant proteins are not digested as easily as animal proteins and are not as high quality.
Key amino acids may be lacking if not using complementary proteins, for example: beans and rice, whole or wheat bread with peanut butter.
B12, calcium and vitamin D may be missing and fortified foods like fortified soy milk or supplements will need to be added to your intake.
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Vegan Ways
Try to base your meals around vegetables, starches/grains or seeds, beans: eggplants, mushrooms, potatoes, wild rice, whole grain pasta, quinoa.
Stews are an easy way to incorporate many vegetables with a little seasoning.
Eat a variety of food groups to get diverse nutrients.
Try dairy-free milk such as soy milk, rice milk, almond milk, oat milk or hemp milk.
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Meatless Mondays
You don't have to go completely Vegan, you can go vegetarian. There are many different types of vegetarians and they all differ according to which type of animal they leave out.
There is a movement called Meatless Mondays and is being done in many countries. Meatless Monday is a movement to give people a chance to try and eat plant based diets, try new cuisines and is thought to help the environment. If you wanted to try Meatless Monday, you could just start by taking meat out of your meals on Mondays.
When taking out meat in a dish, make sure to substitute it with other protein based and nutrient dense foods.
Substitutes include: tofu, tempeh, beans, cheese or eggs (if vegetarian), mushrooms, and eggplants or just composing a meal with a variety of vegetables (stir frys are great)
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Mind, Body and Spirit
It is the season to give thanks, yet many people underestimate giving thanks to their own bodies. Take these steps to be conscious and at peace with yourself.
- Negative Energy out, Positivity in
- Meditation/Relax
- Eat to nourish, not to be stuffed
- Try a meditation challenge, a new one is starting November 11th Click here for information
Let me know you are doing this challenge so we can help support each other. I have done one of these 21 day challenges and found it brought a little more peace and reduced stress in my daily life.
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Kathryn Fink,
MS, RD, CSSD, LD, CEDRD
Nutrition & Fitness Consultant
I believe "There's always room for ice cream and chocolate!" My practice can assist you in your journey to a healthy relationship with food and balance in your life. Phone214-850-9573Location1110 Cottonwood LaneSuite L200Irving, Texas 75038Emailcontact@dietitianadvice.com Website www.dietitianadvice.com |
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