Now is the time to start observing Meatless Monday!

    As you probably know, for years nutrition professionals have been stressing the fact that there is no "magic pill" or "miracle diet" for weight loss or good health. The only true way to lose weight and keep it off, or honestly improve your health through diet is to make small changes gradually in a way that you will be able to maintain for the long run. One of these small changes you can make towards a more nutritious you is adding more vegetarian dishes to your personal cookbook! A great way to get started is by participating in Meatless Monday. This, of course, is exactly what it sounds! Many people may have a meager supply of vegetarian recipes to pull from in the beginning. However, if you are truly committed to improving your health and joining the thousands of people and organizations that already participate in Meatless Monday this will change very quickly. There is a huge variety of meat-free dishes besides the dreaded garden salad made with iceberg lettuce. From beans to veggie burgers and tofu to fresh vegetables themselves, the possibilities are surprisingly endless! Furthermore, you will hardly be alone in observing this emerging tradition, as I mentioned earlier. Celebrities, restaurants, schools of public health, and hotels are all jumping on board! Overall, this is a great way to learn about new foods and recipes and improve your health! Even if you don't consider yourself to be an adventurous eater there are tons of vegetarian recipes for you!

     Some of you may be wondering why exactly cutting back on your meat intake can improve your health. This is not to say that meat is the enemy, but it is often tied in with unhealthy habits, and the endless benefits of fruits and vegetables cannot be denied!

• Meat has saturated fat and cholesterol. Both of these contribute to serious health conditions, such as heart disease. Did you know that cholesterol is only found in animal products? 
• Meat is more likely to be prepared in a less healthy way than foods such as fruits, vegetables, and whole grains. For example, a fried chicken breast gets a lot of added fat from the preparation. Preparing your own vegetables or whole grains at home or even ordering them at a restaurant is likely to lead to you consuming less calories, saturated fat, and cholesterol!
• If you commit yourself to observing Meatless Monday you will be more likely to plan your meals ahead of time and less likely to impulsively pick something up from a fast food restaurant on your lunch break or on your way home from work or school. And have you noticed that nearly all of the entrees from any fast food restaurant are centered around meat? If you plan out your meals ahead of time you will not be buying food when you are already starving so you will be able to make more controlled, less impulsive decisions!
• Some long term studies from researchers at Cornell University have found that animal protein intake at the level most Americans consume may contribute to a host of diseases such as cancer and diabetes.

     So, with all that said, I would like to offer a few options for vegetarian eating this Monday and all Mondays in the future! 

• Breakfast ideas: 
• Part 1: 1/2 cup blueberries, sliced apple with peanut butter (or Nutella for a special treat!),  half grapefruit, dried cranberries, fresh plum, 1 cup strawberries.
• Part 2: 1/2 bagel with low fat cream cheese, whole wheat toast with jam, peanut butter, or butter, 1 cup cereal such as Cheerios, Rice Krispies or Chex.
• Part 3: Morning Star makes great (really great!) meat substitutes! Give them a try, maple flavored sausage patty, sausage link, or veg bacon make for a great breakfast!

• Lunch ideas: 
• Caesar salad made with: romaine lettuce, shredded Parmesan cheese, croutons, hard boiled eggs, chopped onions, and Caesar dressing (no anchovies or course!)
• Rainbow salad made with: romaine lettuce, cherry tomatoes, sliced in half, chopped orange peppers, chopped red onions, croutons, and papaya citrus dressing.
• Fake BLT: Pumpernickel rye swirl bread, light mayo, lettuce leaf, sliced tomato, two Morning Star fake bacon strips. 

• Dinner ideas: 
• Pizza made with: whole wheat pre-made pizza crust, tomato sauce (add your own Italian spices to make pizza sauce!), low-fat shredded mozzarella, basil leaves, sliced tomatoes, anything else you want!
• Roasted veggies. Trust me, this is enough to make a meal in itself! Choose from any that you want: sweet potatoes, onion, squash, carrots, broccoli, parsnips, turnips, bell peppers, or any others that sound good. Chop into similar size pieces and marinate with oil and spices or a store bought marinade; any with lemon are great!
• Quesadilla made with: whole wheat tortillas, low-fat shredded cheese, chopped tomatoes, onions, mushroom, spinach, black beans, anything else you want!

     I hope these ideas will be helpful to you! Check back often for new recipes! 

For more information on: 

Meatless Monday: http://www.meatlessmonday.com/

Research on the potential harmful effects of animal protein: http://www.thechinastudy.com/

Cheers,

Brittney