Flexitarianism...The New Health Movement!

Flexitarianism...The New Health Movement!

There’s a new food movement in town…and maybe you’ve heard of it! Flexitarianism is a simple way to improve your diet and get many of the health benefits vegetarians can have without giving up meat. Not only is flexitarianism becoming popular with those seeking weight loss and the best wellbeing possible, but also with foodies and cooks across the nation.

So, what exactly is flexitarianism?
According to Dawn Jackson Blatner, a Registered Dietitian and author of The Flexitarian Diet, a flexitarian is a “vegetarian who is flexible enough to eat some meat, poultry, and fish.” This healthy diet focuses on plant foods, which are health protective and can help you live a longer life, weigh less, and have a lower risk of developing heart disease, diabetes, and cancer.

How can I be a flextitarian?
Flexitarianism is an excellent dietary lifestyle because it is much less restrictive than a traditional vegetarian diet. The basic principle behind this diet is to increase your plant food intake while decreasing your meat intake. Blatner states that “The Flexitarian Diet doesn’t judge what you are currently eating; rather, it asks you to include more plant foods and try new things.”

How do I get started?
Including more plant foods like fruits, veggies, whole grains, beans, legumes, nuts, and seeds is an excellent start. Also, give tofu (the other white meat - not pork, folks!) and soy meat substitutes a chance! Try add ‘umami’ flavor to your foods. ‘Umami’ is a Japanese word which means savory or meaty. Vegetarian choices which add meaty flavor include truffles, mushrooms, soybeans, potatoes, tomatoes, and aged cheeses as well as many other options.

Other excellent tips to becoming a flexetarian include using fruit to satisfy your sweet tooth, choose low fat dairy and whole grains, and use spices to make your foods taste wonderful without excess salt.

Remember that you don’t have to give meat up, but should try to decrease the number of days you eat meat and/or the amount you eat at each meal. Establishing a ‘Meatless Monday’ with meat-free breakfast, lunch, and dinner options can be a great starting point!

Want more info?
Want to learn more about eating a flexitarian diet? Check out Dawn Jackson Blatner’s book available on Amazon here. It is very well-written and even includes 100 quick and delicious flexitarian recipes.

Other resources - FREE!
If you would like other recipe ideas for healthy vegetarian options, check out websites such as AllRecipes.com or MixingBowl.com for excellent user-submitted recipes. Try using search terms like “vegetarian” or a favorite plant-based ingredient like black beans or zucchini. Users can rate and review each recipe and suggest changes to make each recipe tastier!

Healthy flexitarian eating!

Diet vs. Lifestyle Change...Which is Better?

Diet vs. Lifestyle Change...Which is Better?

Do you diet?
How often do you find yourself saying, “no…I can’t have that, I’m on a diet” or “I’ll have some when my diet is over”? Some people even comment that they are always on a diet of one kind or another. Although these quotes are common, I would like to encourage you to get away from the idea of going on a ‘diet’ and instead focus on making your eating habits a lifestyle change.

Why can the word ‘diet’ be negative?
When asked why the word ‘diet’ can be negative, most people recognize that we view diets as a temporary solution to reaching a goal body weight or size. Also, many people comment that diets often fail, and some even expect their diets to fail before they even start! Eating should not be torture, but an enjoyable way to nourish you body by choosing healthier foods more often and unhealthy foods less often.

Why is it more positive to make a lifestyle change?
Making a lifestyle change to the foods you eat is a much better approach to long-term healthy eating than going on a 'diet'. As the word ‘lifestyle’ implies, this is a change to your style or habits of living. Many of us have both good and bad lifestyle habits. For example, I may drink 8 cups of water a day, but only eat fried vegetables. The goal is to maintain your healthy habits and limit your unhealthy habits.

How do I make a lifestyle change?
The key to making a lifestyle change is to set realistic goals. You might decide to limit your soda intake to only one 12 ounce can a day instead of two 20 ounce bottles. You may decide you will only eat deep fried meats once a week and instead choose to bake, broil, or grill a majority of the time. Or, you may decide to eat a salad with light dressing with your dinner each night.

You don’t have to become a healthy eater overnight! Set up to three goals at a time which you truly believe you can achieve. Choose a non-food reward you would like to have once you have reached and maintained your goals. After those goals have been reached, set new goals and continue the health-enhancing process!

Remember, you are making lifestyle changes, not going on a ‘diet’! While you may sometimes make better choices than you do at other times, you are working toward a lifestyle you can maintain and enjoy. Don’t beat yourself up over your poor choices and recognize that slip-ups happen, but you are strong enough to continue on your path to healthier eating!

[photo courtesy of floodkoff via Flickr]