A HEALTHY OUTSIDE STARTS FROM THE INSIDE

-ROBERT URICH


PLANT-BASED DIETS

CHANGE YOUR ROUTINE IN 2018

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Starting a new year, means New Year resolutions! If improving your health is at the top of your list for 2018, we are challenging you to work on changing up your routine and trying a more plant-based approach to eating! The Academy of Nutrition and Dietetics states that an appropriately planned plant-based diet is appropriate for all stages of life. Many believe that adopting a plant-based diet means that you will be eating a dull diet but

THINK AGAIN!

TYPES OF PLANT-BASED DIETS

WHY PLANT-BASED?

PLANT-BASED TIPS

DELICIOUS PLANT-BASED MEALS

PLANT-BASED DIETS

Not ready to give up animal products completely? Not a problem! Think of plant-based eating as a way of adding to your diet rather than subtracting from it.

Flexitarian diet may be a good mid-point to start with as it promotes increasing intake of vegetables, fruits, whole grains and legumes and limiting animal products.

Environmental: Utilize less natural resources and decrease environmental damage.

Livestock contributes to 18% of greenhouse gas emissions!

Health: Higher intake of several nutrients including fiber, potassium, and Vitamin C, which may contribute to health benefits! those that follow appropriately planned plant-based diets are at a lower risk for obesity, type 2 diabetes, heart disease, hypertension and certain types of cancer.

Financial: Plant-based diets can help your pocket too! Apart from saving money on healthy care due to reduced health risks, it also saves you money on groceries.

PLANT-BASED DIETS

1

Point out plant-based foods:

Do you eat peanut butter and jelly sandwiches? or nuts with raisins as a snack? You might already be eating plant based proteins without realizing it!

2

Make easy changes first :

If eliminating chicken from your diet seems near impossible, try starting off with another protein until you feel comfortable removing chicken.

3

Start with just one day:

Meatless Mondays, start off your week on a nutritious note. This is a great way to incorporate a plant-based protein to one of your favorite meals.

4

Explore your grocery store:

Pick out a new fruit or vegetable every week to use in a recipe or eat as a snack. You'll be surprised at how much variety a plant-based diet can offer.

What exactly are Meatless Mondays?

Meatless Mondays is a campaign that was started in order to help improve personal health as well as the planet's health. Starting your week off meatless helps to set the tone for a nutritious week! Substituting plant-based proteins even just once per week helps reduce your risk of preventable conditions such as diabetes, cardiovascular disease and obesity.

PLANT-BASED PROTEIN

The belief that one cannot reach their protein requirements on a plant-based diets is a myth! Even an athlete can reach their optimal performance if consuming a balanced plant-based diet.

Venus Williams was diagnosed with an autoimmune disorder that almost stopped her tennis career. Her decision to transition to a plant-based diet has helped improve her health as well as performance on the court!

PLANT-BASED RECIPES

BUTTERNUT SQUASH AND BEAN TACOS

Ingredients

2 tbsp. Olive oil

1 Butternut squash, cut into 1/2 in. pieces

1/2 tsp. Ground Cumin

Kosher salt and black pepper, to taste

1 (15-oz.) can Black beans, rinsed

8 Corn tortillas

1/2 Small red onion, sliced

1 cup Goat cheese, crumbled (optional)

1/4 cup Torn fresh flat-leaf parsley

Directions

1. Heat oil in a large skillet over medium heat.Add the squash, cumin, salt, and pepper and cook, stirring occasionally, until tender, 11-13minutes. Add the beans and 1/2 cup water and cook until heated through, 1-2 minutes.2. Top the tortillas with the squash, beans, onion, cheese (optional), and parsley, evenly.Serve with lime wedges (if desired)

Recipe by: realsimple.com

PEANUT BUTTER PROTEIN BALLS

Ingredients

1 cup Rolled oats

1/3 cup Peanut butter

6-7 Pitted dates

2 tbsp. Ground flaxseed

3 tbsp. Maple syrup or honey

1 tsp. Vanilla extract

Directions

1. Put oats in a food processor and pulse until the oats are pulverized into small grains.2. Add the remaining ingredients and blend until the mixture is sticky, grainy, and a rich-brown color.3. Take about 2 tbsp. of the mixture and roll into a ball. Repeat until all of the mixture has been used.4. Can eat protein balls right away or refrigerate for about 25 minutes to allow them to firm up.Recipe by: pickledplum.com

BON APPETIT!

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