Autumn officially begins tomorrow (Sept. 22) and we can feel it in the cooler mornings and the less hot afternoons. Maybe I am fooling myself but it seems the weather is easing up on us a bit sooner than in previous years. And most everyone I speak with is ready for cooler weather. And some autumn cooking!

With cooler weather comes heartier meals. When it’s 112 degrees, light and cool foods are preferred. Since I am tired of coming up with fresh ideas for “light and cool” I am ready for soups and chili and casseroles. And since I’ve decided to adopt a whole food, plant-based (WFPB) way of eating I have some recipe ideas I’d like to share. (Yes, I’m doing this again, if you read previous posts [here, here, and here] from March, but for longer than the one month trial.) Even if you aren’t eating WFPB, these are good for your meatless Mondays, or Tuesdays, or Fridays…

I love a Tamale Pie! With that yummy cornbread topping, what’s not to like? There are probably as many versions of this dish as there are recipes for chili. Here’s the one I made this week; pretty doggone good!

First I sautéed some chopped onion, about ½ cup, for 4-5 minutes, just starting to brown a bit. Then I added about ½ cup each red and green bell pepper, chopped. Sauté a few minutes. Next added fresh corn cut from two smallish cobs, but you could use frozen corn. Gave that a few minutes in the pan. I had some roasted jalapenos and roasted Anaheim peppers. I chopped one of each and added to the pan. (Raw peppers could be used, just need longer in the pan so I would add with the bells in that case.) Then I added about 1 cup cooked quinoa, 1 ½ cups cooked pinto beans, and a can of fire-roasted diced tomatoes. Finally, some chili powder, salt, and pepper to taste. The jalapenos I had were hotter than some I’ve bought so the heat was just right for me. But a milder pepper or your personal taste might call for more spice. I let that mixture simmer on low while I prepared the topping.

I did not want a thick cornbread topping so I reduced my usual recipe by 1/2. I also modified it to be WFPB, or vegan.

Mix ½ cup cornmeal and ½ cup flour (unbleached white or whole wheat), 1 T. sugar, 2 t. baking powder, and ~1/2 t. salt together in a bowl. Separately, mix ½ cup plant milk, 1 T. ground flaxseed mixed with 2 ½ T. water (and allowed to stand about 15 minutes), and 2 T. neutral oil or melted vegan ‘butter’. Stir into dry mix just to blend.

I used an about 8×8” ceramic casserole dish that is maybe 2.5” tall. Poured the sautéed mixture into the dish and then spread the cornbread mix on top, spread to cover all the filling. Place in a 375° oven for about 30 minutes, until knife or toothpick inserted into crust comes out clean and edges of cornbread just start to pull away from sides. This provides four very generous servings, or six smaller servings.

 

Lasagna is next. WFPB lasagna? You bet! This dish is also great because I know it is too much for the two of us for dinner, so I know we will get 2-3 lunches from it too. Or, if company comes for dinner, this dish has us covered.

You will need – lasagna noodles, sauce, one package firm tofu (12-14 oz.), vegan ‘mozzarella’, spinach, kale, and/or Swiss chard. I have used both ‘no-cook’ lasagna noodles and regular cook-before-using lasagna noodles. I have used homemade sauce and carefully selected store-bought sauce. I have used fresh greens and frozen spinach.

I mix the tofu up until it is mostly smooth and added some salt and ground pepper. (I used to make this with an egg but no longer see the need for the egg.) This is the ‘ricotta’. If I have any I might add vegan ‘parmesan’ to this.

If using frozen spinach, I thaw it first and squeeze as much water from it as I can. You would need 2 10oz. packages. Fresh spinach or greens really shrink down so today I am using a large bag of spinach, plus one bunch of kale. I will wash and chop them a bit, then steam until limp. Drain and squeeze.

My homemade batch of sauce makes enough for this dish, maybe 2.5-3 cups. Or use your favorite prepared sauce that you have carefully vetted for ingredients. J

Now, I use a 2 qt., oblong glass baking dish, about 7×11”. Pour a bit of sauce in the bottom, enough to cover it well, and lay two noodles side-by-side. Spread ½ the tofu ‘ricotta’ over the noodles, then ½ the cooked, squeezed greens over that. I sometimes will add thinly sliced zucchini if I have a piece to use up. Sprinkle on some grated ‘mozzarella’. Pour about ½ cup sauce over top. Repeat this layer, starting with more noodles. Top the second layer with two more noodles and the rest of the sauce, and more shredded ‘cheese’. Bake at 350° for about 30-35 minutes or until sauce bubbles around edges. You could assemble the lasagna ahead of time and refrigerate, but it will take 45-50 minutes or longer in the oven to get hot through. Serve with some lightly steamed fresh veggies. Yum!

 

Potato Leek Soup is delicious and easy to make. Toss together a simple salad while this simmers and you’ll have a satisfying meal, in about 30 minutes.

Wash and slice two leeks. Chop 2-3 cloves of garlic. Cube 4 medium size Yukon Gold or red potatoes.

You’ll also need 4 cups vegetable broth, 1.5 cups cooked white beans, rosemary, oregano, salt, and pepper.

Heat a few tablespoons of broth in a large saucepan over medium heat. Sauté the leeks in the broth until softened. Add the garlic and sauté a few more minutes. Add a bit more broth if necessary to prevent sticking. Then add the potato cubes, the beans, the rest of the broth, and the spices. You will need 1 t. each of rosemary and oregano if dried, or about 1 T. of each if fresh. Salt and pepper to taste. Bring to a simmer and cook about 15-20 minutes, until potatoes are cooked through.

Carefully pour into a blender jar and puree until smooth, or use an immersion blender if you have one. Add small quantity broth or water if needed to thin to preferred consistency. Taste and adjust seasoning.

 

If you try these, I hope you enjoy and let me know how they turned out!

 

Image courtesy of atibodyphoto at FreeDigitalPhotos.net

Well, I survived the month of WFPB – whole food plant based – eating! Ha, it wasn’t hard really, just that others around me thought it would be. As I indicated in the last update, the hardest part was eating out and having to ask questions about the choices offered. At home I was fine and tried a number of new recipes, several of which are keepers and will be repeated.

Will I stay with it? This was an experiment to see how easy/hard it would be to eat only plant-based foods. I don’t have health problems driving me to seek a better way of eating; I am not opposed 100% to consuming the produce of animals; and I already was choosing options that minimized the effects of consuming animal products. We eat a lot of meatless meals and even when a meal includes meat the portions are smaller than most people would use. I always try to buy from sources that use humane practices or fish sustainably. I know there are many people who will say that any consumption of animal produce caused pain and suffering, and I do understand that. To those people, one cannot justify the choice to not be plant-based. Still, I do feel pretty good and attribute at least some of that to focusing on my diet, so honestly I have not decided whether to stick with it or not.

“Focusing on my diet” may be what stops some folks from considering WFPB eating. By that I mean – it can be challenging since this is a whole food and plant-based (WFPB) way of eating. The emphasis is on little or no refining, eating the whole food, eating real food not replacements full of artificial or food-like contents. Did all my choices live up to this? No, I ate at a few restaurants and I use store-bought condiments at home, so not all the foods were 100% whole. But all in all, I felt like the month was mostly WFPB. I cook a lot and don’t use a lot of prepared foods, so it was less challenging for me. Of course, for people short on time to cook there are many ways to shortcut, like making extras and freezing or preparing items ahead of time on days off work. For people who don’t cook there are good options if labels are read and choices are carefully made, but many of the ready-to-eat foods are heavily refined and contain ingredients that are better to avoid. I did feel like there was more planning involved in preparing a meal that would satisfy all parties.

A few of our dinners:

                Everything Salads (all the salad veggies & fixin’s I have on hand)
                Pasta and Broccoli Leaves in Toasted Walnut Sauce (not a keeper!) with sautéed asparagus
                Veggie Pot Pie (awesome!!)
                My version of  Otro’s Inca salad
                Spicy Curry Vegetables, Black Pepper Saffron Rice, Cucumber salad
                A pinto bean-chopped veggies salad
                Veg stir fry

A lot of non-animal products exist, so one can eat plant based, but not necessarily healthy. I always tell people potato chips and sweet tea are plant based but as a steady diet not so healthy! Of course, unhealthy diets are not exclusive to vegan, or plant-based, ways of eating. Anyone can make poor choices on a regular basis. My recommendation is always to eat a variety of foods, preferably minimally refined, and eat in moderation. Want an ice cream or that decadent chocolate cake? Have it, enjoy it, share it if you can, and don’t make it a frequent habit. Not ready to give up meat or dairy products? Ok, but maybe skip the fried and scorched meats, avoid highly processed meats, and don’t have cheese on everything.

I don’t want to discourage anyone from trying this way of eating. If you have health issues or a family history of heart disease or cancer, it would be very worth your while to see how it works for you. Removing animal products from the diet may help you live longer and avoid killer diseases. Even if you feel you can’t cut them out completely, look for ways to minimize them in your diet. Your friendly neighborhood health coach is there to help!

My last post was about embarking on a whole food, plant based way of eating. (Again, it’s basically a vegan diet but with the emphasis on whole foods, foods in their most complete state.) I wanted to see how well I would do avoiding all animal and seafood protein, all dairy, and eggs. I did promise weekly updates but March has been a very busy month so I missed updating my progress last week.

I had stated I would try this for the month of March but actually started February 26. So it’s been three full weeks as I write this. How do I feel? Physically I feel great; lighter, not so dense. I notice I have longer periods of satiety and don’t feel the need to snack between meals. The occasional intestinal issues have improved. I may have lost a bit of weight, although that was not my aim. I believe I was not eating enough in week two since I found myself feeling lethargic, so I made sure to eat more food to get the calories I need for my activity level. Eating WFPB doesn’t mean restricted intake, I was just finding my way around a different way of thinking about meals and what to prepare, and not eating enough.

Mentally I’m a bit frustrated. The mental frustration comes from two areas. One is not having a partner in the experiment, someone to support the transition and share ideas with. Like a health coach, you ask? Well, yes, that would be a help, lol! Or someone to travel the path with me since it’s harder when those close to you aren’t willing to give it a try and don’t really understand why you want to do this.

The other area of frustration is eating out. Restauranteurs for the most part cater to omnivores, and understandably so since they are the majority. But could restaurants please, please have an entrée other than salad that is fully plant-based? One that I do not have to ask – “Is there milk in that?” or “Please omit the cheese.” One where there is flavor without resorting to ‘fake’ meats, cheese, or eggs. Certainly there are some restaurants that are all plant-based or have many options for vegans, but not often the kinds of places my dining partners want to go to. And some of those places do rely too heavily on highly processed ‘meat’ replacements – not something I want. Trust me, I understand the whys of this and trying to please a variety of palates and encouraging reluctant omnivores to try meatless eating. But I would also like to be able to go to the places we like to go and know there is something to order without a fuss. Maybe like-minded people will keep asking for better options as interest in WFPB eating increases and that will encourage chefs to add an item or two.

Have I been successful? Well, yes and no. Yes, because I am trying new recipes and some new foods, I feel great, and I know I am balancing my nutrition needs. I had one oooops! And one deliberate choice due to the frustration I mention above. The oooops was in the lovely spring lasagna I made early on – it used pesto rather than marinara sauce and I used a store-bought pesto (Kirkland’s from Costco – best stuff ever!) quite forgetting it has cheese. Oh, well. Then this past weekend we wanted to watch some of the March Madness at a local pizza place. NOTHING on the menu was cheese-free, and leaving the cheese out of any sounded tasteless and troublesome so I ordered pizza. A Margherita so there was no meat but there’s the cheese. I was quite ready to quit the whole experiment but a clearer head the next day told me to keep on it!

Has it been difficult? Well, no and yes is the answer here too. I am not a big meat eater anyway so that has not been burdensome for me. Maybe a little tiresome for my husband, as he misses some of his favorites that have chicken or fish. And I stopped using most dairy products long ago, although cheese had crept back in to our meals a little. I miss eggs more than meat or cheese. And of course avoiding cheese in restaurant meals has been a little tough. I think it does take more planning and effort to cook meals that satisfy hunger to the same extent a hunk of animal protein does. Much more prep work than popping a chicken breast in the broiler and tossing a quick salad! Here are some of the dinners I’ve eaten since the last post:

  • ‘Mexican’ salad cups – quinoa, beans, raw zucchini, tomatoes, salsa dressing in lettuce cups
  • Lasagna with beet greens filling, marinara, tofu, and vegan mozzarella-style cheese; simple side salad
  • One Pan Farro with Tomatoes; sautéed cauliflower
  • My ‘Everything’ salad – bits of all the vegetables I have on hand that work in a salad
  • Italian restaurant (veggie panini, hold the cheese)
  • Thai Noodle salad – lettuce, carrot, cucumber, bean sprouts, red bell, rice noodles in spicy peanut-ty dressing
  • Vegetarian sloppy joes on whole grain buns; cabbage slaw
  • Broccoli with udon noodles in spicy peanut sauce; Roasted Brussel sprouts in Momofuku sauce
  • Crunchy Salad – lots of crunchy vegs like raw carrot, celery, daikon radish, toasted seeds
  • Creamy carrot and sweet potato soup; spicy garbanzo fritters
  • Mexican restaurant (veggie taco, arroz side)
  • Pizza restaurant

I try to alternate hot meals vs. chilled salads, all veggies vs. veggies with beans or grains, eating in with eating out, and of course, what works with other plans on a given day. As well, the weather turned hot this past week so appetites go down. More salads will appear on the menu.

I would say a word about the meat replacement products. They can be a bridge to switching to a plant-based way of eating, especially for someone concerned about missing out on certain favorites or about not feeling full after a meal. But there are so many plant foods and so many ways to prepare them, that looking for ways to replace meat with a meat replacement may keep you from fully exploring all those plant foods and methods. Also, be careful of the replacement products – some are full of ingredients you really don’t want to eat and are highly processed. Read labels and know what you are buying.

All in all, I’m feeling good about this process and what we’ve been eating. By the end of the month I believe I’ll have the hang of menu-planning, which will simplify my food shopping. Right now I have an overabundance of vegetables in the fridge! Will I stick to it for life? I can’t say for sure, maybe I’ll know by April 1. Stay tuned for more!

What is it? Whole food, plant based eating. Basically it’s a vegan diet but with the emphasis on whole foods, foods in their most complete state. Less processed, not stripped of goodness and nutrition. Why am I writing about it? Because I decided to embark on this eating plan for the month of March! I want to see how well I do avoiding all animal and seafood protein, all dairy, and eggs. I think you will be reading a lot more about this way of eating if you haven’t already.

There are many reasons people decide to forgo eating the produce of animals: Animal rights and protection from cruel mismanagement; a person’s own health; not liking the taste or texture of flesh; religious restrictions; and some more, I am sure. I have been reading many articles on why a plant based diet is better for human health, and I want to see for myself how it affects me, if at all. I am in good shape, with a good weight, ‘good’ blood levels, and overall good health. So I don’t look for a major shift in any of that. Yet, will I lose weight, which I do not want to do? Maybe I’ll gain weight, which would be ok (as long as not too much!). Will I feel less energetic, more tired? Will my occasional intestinal distress clear up? Will I feel hungry all the time or more satiated than on my present way of eating? Will it be a lot more work cooking and planning meals? I’ll post updates each week so you can see how it goes for me. A well-rounded plant based diet does require some planning to make sure one is getting a full complement of nutrients and sufficient calories – potato chips and soda make a ‘vegan’ diet but not a healthy one!

My eating plan this month will consist of many vegetables, whole grains, beans and pulses, seeds, nuts, and fruits. My last post was about raw food diets not being for me, so will have a mix of raw (salads) and cooked vegetables. I have a wide repertoire of recipes and there are thousands more available on the web. Most can be adapted to solely plant based. We eat a lot of meatless meals already, so my husband is accustomed to it. He is not fully on this ride with me, but agrees if he feels the need for meat, he can get it when we go out for dinner, about once a week. Probably the hardest thing for me to skip will be eggs – I don’t eat a lot of eggs but they can be a quick and satisfying meal or snack, so I will miss them. We are about 98% dairy free, with just the occasional buttermilk for a dressing or biscuits or maybe a little cheese now and then. So going 100% dairy free will not be tough for us. I do have some processed foods in my kitchen but not a lot and even those are minimally processed. Got to have a little convenience! Breakfast and lunch have not really changed for me. I usually have oatmeal and toast or a breakfast ‘cookie’ and fruit in the morning – I just switched to coconut oil or peanut butter in place of butter on my toast, for instance. Lunch is mostly meat-free anyway for me, consisting of leftovers or maybe a veggie patty from the freezer. I actually began the WFPB on 2/26 since Sunday starts my week of menu plans. So far our dinners have been:

  • A salad of spinach and lettuce topped with red rice, sliced celery, shredded carrot, slivered almonds, dried cranberries, and vegan mayo mixed with curry powder and mango chutney
  • A variation of Dr. Joel Fuhrman’s Tex-Mex salad of lettuce and cabbage, black beans, corn, tomatoes, onion with an avocado based dressing
  • A veg-full soup with lentils and lots of spices
  • A veggie stack plate from a local restaurant (pita stacked with hummus, beets, garbanzos, quinoa, more)
  • Pasta with a fresh tomato sauce; sautéed broccoli leaves; sautéed asparagus
  • Red rice and black bean filled corn tortillas, enchilada style, with homemade enchilada sauce; a broccoli salad with cherry tomatoes, avocado, and spring onion in a light lime dressing; and a roasted kale, fennel , and delicata squash dish
  • Thai food from a local restaurant (Asian restaurants make eating veg easy!)
  • Spring Lasagna from Mollie Katzen’s Heart of the Plate cookbook; side salad
  • Roasted Beet and Spinach salad with walnuts

 

I am not stating everyone should give up all animal produce for all time. Humans are omnivores, meaning we can digest and assimilate food from animals and plants. Each person must decide for themselves. However, the way too much of our animal or fish protein is produced today makes the quality far inferior to the meat our grandparents ate. Factory farms where cattle, pigs, or chickens live in filthy, overcrowded conditions, are fed with feed not suitable for anyone’s consumption, and dosed with hormones and antibiotics whether needed or not and fish farms where the water is extremely contaminated, the fish are overcrowded, and again the feed is not suitable – these conditions are not how animals should live. The animals are stressed and therefore their flesh is of poor quality and reduced amounts of vitamin E, beta-carotene, omega-3 fatty acids, and CLA (conjugated linoleic acid). Plenty of studies point to improved health and lower risk of modern lifestyle diseases in people who eat plant based diets. Reductions in diabetes, obesity, and some heart disease are most often cited. Some people simply don’t like the look, smell, mouth-feel, and taste of meat. And some religions prohibit eating the produce of animals. Whatever your reasons, if you have thought about ‘going veg’ give it a try, it could be interesting. Commit to a reasonable length of time – no less than two weeks – and see how you feel. I’ll post updates on my progress as the month proceeds!

20160913_soySoy foods have proponents and opponents, supporters and detractors. Much controversy about soy, maybe even more than whether coffee/eggs/meat are good for you or not! Let’s examine some of the chatter.

Soy grows as beans in pods, like peas. Perhaps you’ve seen these beans and pods and know them as edamame. It is a species of legume yet is not classified as a pulse but as an oilseed plant, as it is grown more for its oil than for using the beans as food. Soybeans are a good source of fiber, protein, iron, omega-3 fatty acids, copper, manganese, and phosphorus, among other nutrients. Concerns include the amount of phytates and phytoestrogens, and that over 90% of US soybeans are said to be genetically engineered and heavily sprayed with pesticides.

First, I am not an opponent of soy, but I am an opponent of the extracts taken from soy, often using hexane and other chemicals, and used in many prepared foods and protein powders. Much of the disagreement over soy’s safety as a food stems from the beans being broken down into components, removed from the whole, and added to many foods. This may lead to consuming too much of one component of soy without its other components for balance. Not good for any food. I favor foods made from the whole bean, like tofu, miso, tempeh, and edamame.

Claims for the health benefits and the health detriments are often made by people who do not really understand the results of the studies and research or are simply regurgitating information they read. One needs to pay special attention to the date of an article, its source, how well the author seems to grasp the science, and was the study on animals or humans. Is the article from 1999 or 2015? A lot is learned over the years, and what was thought to be true in 1999 may have been corrected since. Is the source of the article a well-known soy opponent, like the Weston A. Price Foundation, or is it from a soy food manufacturer? Certainly these two may have different interpretations of the same studies. Is the author a scientist or a school psychologist with knowledge of personal finance (from an actual bio on one article)? How well does the latter understand the terms and measurements and conclusions being referenced? Finally, although many studies are performed on animals, human beings do not always metabolize nutrients the same as rats or guinea pigs and the studies often include amounts that are not feasible for a human diet. Both sides can be pretty convincing, and research for this post had my head spinning a bit!

One of the biggest concerns about eating soy foods is that of the isoflavones, which are sources of phytoestrogens in our diet. It was believed these phytoestrogens could cause cancerous tumors, especially breast cancer, to grow, the way estrogen in hormone replacement therapy did. The other concerns about the phytoestrogens in soy were around men’s and boys’ sexuality – that the effects would make boys grow breasts and men lose virility or fertility. However, phytoestrogens are not the same as the human estrogen hormone and do not have the same effects on our bodies. The association between soy and cancer growth is not supported by all of the research; in fact, there are indications that soy helps prevent certain cancers and most women who have had cancer are no longer told to avoid soy. And further studies on men’s health found that normal consumption of soy did not affect testosterone or estrogen (yes, men have some estrogen, just like women have some testosterone) levels, nor sperm and semen levels.

Phytates are another concern among those who avoid soy. Phytate is the salt form of phytic acid and occurs in edible seeds like nuts, grains, and legumes; also in some roots and tubers. People have read that phytates bind to certain minerals (iron, zinc, calcium, magnesium) and make those minerals unavailable to our bodies. However, this binding only occurs during the meal where the phytates are also being consumed and is not an ongoing stripping of minerals. Only people whose primary foods are grains and legumes need be concerned about possible mineral deficiency. As well, certain ways of preparing the food, like soaking or fermenting, reduce the phytate levels significantly. Therefore, unless one is eating only soy and other phytic acid foods for every meal and never soaking or fermenting those foods, the concern over phytates is way overblown.

A lot of health benefits have been attributed to soy foods also: reduced cardiovascular problems, weight loss, diabetes control, reduction of menopausal symptoms, and cancer prevention. Not all of these claims are borne out by actual studies, and of course results will vary from person to person. It is hard too to definitely state that soy is the savior or the blame, as we are individuals with many variables that affect outcomes.

All in all, I do not feel one should avoid all soy, all the time. Soy foods can be a part of a healthy diet. Strive for organic, whole soy foods as one part of a varied diet. Avoid non-organic soy due to concerns about genetic modification and pesticides. Also avoid isolated soybean derivatives found in highly processed foods and protein powders. In the USA we are able to vary our food choices to get a good mix, and soy can be a good part of that.

Image courtesy of SOMMAI at FreeDigitalPhotos.net

20160412_vegormeatConfused about the tug-of-war for minds and mouths between Paleo promoters and vegan adherents? Me too! The studies they quote. The statistics they report. The claims they make. All contradicting each other. What’s an omnivore to do?

On the paleo side the argument, generally, is that Paleolithic humans ate nuts, seeds, berries –whatever they could gather – and meat from small animals, or large animals on occasion. The belief is that these early humans did not eat cereal grains (i.e. wheat, corn, rice, oats, etc.). It is also believed that humans have not yet evolved to digest grains and legumes, therefore grains and legumes cause illness. Like the Atkins diet, meat plays a large role.

The vegetarians & vegans have many reasons for shunning meats, such as their health, compassion for animals, religious restrictions, or simply personal preference. They believe that humans can get all the nutrients needed for good health from a diet that does not include flesh, and for vegans a diet that also does not include anything produced by living beings, like eggs, milk, and honey.

And studies of each type of diet can be found to “prove” the case, or excerpts from the study may be used to bolster the case. Claims are made to convince you that you are wrong to eat the other way, crazy to eat in a way that harms health, harms the earth, harms animals, and so on. Statistics are used to show how much better populations do on whichever diet the speaker is promoting.

The problem is – both are right and both are wrong. Both schools agree with vegetables, fruits, nuts, seeds, and, except for vegans, dairy being included in your diet. And some vegetarian/vegans may not eat grains either. The main difference is the question of meat.

We humans are considered omnivores, meaning we can obtain nutrients and energy from both plant and animal sources. For many long years in America and much of Europe a well-balanced diet was considered to include both sources. But in many parts of the world meat is a minor or non-existent part of a healthy diet. And today in America and Europe many healthy people do not eat meat or fish or ‘anything with a face’. Other people cannot imagine a meal without some type of meat, and some people hardly eat anything but meat. Who is healthier?

Well, that depends on so many factors, all of them relate to you and your body more than to anyone’s arguments – pro-meat or pro-vegetarian. What each camp often fails to consider is the individual person – what is best for your physiology?

If you do eat meat, how do you feel? Do you feel lethargic after a meal with meat where you did not overeat? Do you experience digestive issues when you have been eating meat? Does your nose get stuffy or begin to run, or do you get hives after a meaty meal? If the answer to these is “yes” maybe you should try avoiding meat, fish, and poultry for a couple of weeks then see how you are feeling. If you are better and not having the issues, try adding one type of animal protein, usually the lightest first, back to your diet and wait 2-3 days before adding another type. Check with yourself on how you feel after resuming each type. If the break does not help or the symptoms return when you resume the meat, perhaps you would fare better as a vegetarian. (It is possible (though rare) to be allergic to meat, so strong symptoms should be noted and meat avoided until you rule out that possibility.)

If you do eat meat and do not experience any of those issues then I do recommend you obtain that meat/fish/poultry from sustainable, humane sources. Most typical grocery stores carry meat from confined animal feeding operations (CAFO), fish farms, and huge poultry sheds. You’ve probably seen pictures of some of these operations and maybe heard some of the sad stories from them. These conditions are not how these beings were meant to live, and often are filthy and extremely unsanitary. Not what you should be eating! I also recommend avoiding or strictly limiting highly processed meats – packaged lunchmeats, hotdogs, fish or chicken nuggets, and the like. Then, to keep “everything in moderation” as I like to tell people, try to have a number of meatless meals each week.

If you eat meat but sometimes think about becoming a vegetarian, give it a try. First, gauge how you feel, what condition you are in, your weight, and if possible your bio-metrics when you start. Look up some recipes, find restaurants with veg options (other than salad they leave the chicken out of!), and try it for two to three weeks or longer. Then check yourself again – how you feel, what condition you are in, your weight, and if possible your bio-metrics. If you feel better and feel your body is in better shape, then it’s a dietary choice that suits you. This is especially true if part or all of your reasons for going veg is animal welfare.

If you are or become a vegetarian/vegan, you should be watching that you are getting enough calories for the lifestyle you live. Sufficient calories are important, and easier to get from a meat-and-potatoes type diet. Eat a variety of foods, not rice at every meal or only salads. Mix it up. Some vegetarians like the meat substitutes that abound nowadays, but I find it satisfying to skip those as well as ‘real’ meats. Some of the substitutes are as chemical-laden as processed meats so watch out for that!

It’s possible to eat very well or very poorly whether one eats meat or not. The key is to know yourself and what works for you – for your body, energy, and mind. Eat a variety of foods that work for you and always in moderation!

 

Image courtesy of Apolonia at FreeDigitalPhotos.net