Health

On the Way to Pescatarianism & Beyond

Clean Eating, Personal

Before a few months ago, I would always say that I would never, EVER give up meat. I grew up eating some type of meat at every meal and loved it. Don’t get me wrong, I still do love meat (red meat especially), but something clicked in me one day and I started watching documentaries and videos about being vegetarian/vegan, the animal industry, and things of that nature. No one tried to force it in my brain or tried to persuade me, it just happened. As you may know, judging from this blog, I live a pretty healthy lifestyle and eat well to begin with, but I want to take my health to the next level and I think eliminating meat will definitely do that. I’ve started to eat less and less meat and soon will eliminate it completely. I’ll continue to eat fish and seafood, becoming a Pescatarian. I won’t say goodbye to my beloved sushi just yet! Side note: Some friends and I went to a Brazilian Steakhouse this past weekend and my body did not agree with the meat I consumed at ALL.

Like before a lot of things I do, I did some major research before legitimately deciding on the switch and boy, did I learn a lot! Disclaimer: The point of the post is not to try and persuade you to give up meat as well or to push my views on you, but to share my experience and why I made the choice. Here are some of the things I learned about animal agriculture and the benefits of not consuming meat.

It contributes to world hunger. The majority of crops grown worldwide go towards feeding livestock, not people.

I want more energy and better skin! Animal products clog arteries, zap your energy and slows down your immune system. A lot of people that I’ve read about or seen videos of have said that eliminating meat from their diets have made them feel more energized and has made a significant difference in how their skin looks and feels. I also get sick easily and often, so I’m hoping this will boost my immune system. Lord knows I need it!

Animal agriculture has a huge impact on the health of our planet & its inhabitants. It is extremely destructive to the planet as it is the single largest contributor of gas emissions. It is estimated to produce more greenhouse gases than the whole transportation industry combined! Lowering meat intake can have a huge impact on climate change. It is also the leading cause of land and water use, deforestation and species extinction. 2,000 gallons of water is needed to produce just 1 pound of beef! 

But, I NEED to eat meat for protein!! False. Did you know that broccoli actually contains more protein than beef? That and a lot of other plant-based foods! The average omnivore consumes 1.5 times the optimal amount of protein, mainly from animal products. Many people don’t think this would be a bad thing, but excess protein doesn’t make us stronger or leaner, it just stores as fat in our bodies or turns in to waste – which leads me to my next fact.

Animal protein is a major cause of weight gain, heart disease (leading killer in the US), diabetes, inflammation and cancer. Protein from whole plant foods protects us from many chronic diseases. Plants are naturally anti-inflammatory because they are high in fiber and antioxidants. Saturated fat found in animal products is a major driver in rising cholesterol levels, which is a key risk factor for heart disease. Animal protein impairs the way insulin functions, so eliminating it form your diet can dramatically lessen your chances of getting diabetes, especially by eating whole plant foods instead. This includes whole grain carbs, since they are highly protective against diabetes! Yes, good carbs!

Raise my chances at living a longer life. Studies show that people who consume saturated fat found in animals have a shorter life span and more disabilities at the end of their lives.

Besides all of the health benefits for myself and the planet, I just love animals! The more I think about it, the more it makes me sad to say how much I love animals (dogs, cows, pigs, whatever) and express how cute they are, but end up eating them. I get sad when I see an animal getting abused, but I still eat them? Especially when they’re coming from those inhumane slaughterhouses? That just doesn’t sit right with me.

 

Introduction to Superfoods

Clean Eating
su·per·food
ˈso͞opərˌfo͞od/
noun
plural noun: superfoods
  1. a nutrient-rich food considered to be especially beneficial for health and well-being.

chia

Chia Seeds They are among the healthiest foods on the planet and are loaded with nutrients that can have important benefits for your body and brain.

Key Benefits:

  • Deliver a Massive Amount of Nutrients With Very Few Calories
  • Loaded With Antioxidants – Antioxidants fight the production of free radicals, which are unpaired electrons that are very reactive and can damage molecules in cells and contribute to ageing and diseases like cancer.
  • High in Quality Protein – Much higher than most plant foods. Protein is the most weight loss friendly macronutrient and can drastically reduce appetite and cravings. They also contain a good balance of essential amino acids, so our bodies can make use of the protein in them.
  • Lowers The Risk of Heart Disease and Type 2 Diabetes – Given that chia seeds are high in fiber, protein and Omega-3s, they improve metabolic health. They can significantly lower blood pressure and a marker for inflammation.
  • High in Many Important Bone Nutrients – Higher than most dairy products. Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.
  • High in Fiber – Almost all of the carbohydrates in chia seeds are fiber. Fiber has many benefits such as, helps maintain bowel health, lowers cholesterol levels, helps control blood sugar levels, and aids in achieving a healthy weight. Chia’s stabilizing effect on blood sugar also fights insulin resistance which can be tied to an increase in belly fat.
  • Packed with Omega-3 Fatty Acids – Important for brain health!

Chia seeds are incredibly easy to incorporate into your diet. They can be eaten raw, made into puddings, or added to baked goods. You can also sprinkle them on top of oatmeal, yogurt, and vegetables. They can be used to thicken sauces and even used as binding ingredient in recipes.

acai

Açaí Powder Açaí is a berry commonly found in the rain forests of the Amazon. This antioxidant-rich fruit has been heralded for centuries as a healing, immune-stimulating, energy-boosting fruit.

Key Benefits:

  • Improves Heart Health – Research shows that açaí berries are extremely high in anthocyanins, a form of plant antioxidant associated with the ability to lower cholesterol levels in the blood stream. Açaí reduces levels of the components of metabolic disease, including glucose and insulin levels and cholesterol.
  • Promotes Healthy Skin – Açaí powder is one of the most effective natural skin treatments on our planet that not only combats unpleasant skin conditions, but it also actively prevents unwelcome fine lines and wrinkles.
  • Good for Your Eyes – Improves night vision, boosts circulation within the capillaries of the retina, reduces the risk of retinopathy in diabetics, and provides protection against macular degeneration (loss of vision).
  • Boosts the Immune System – Helps the immune system to function at a higher level and increase the strength of attack against illness.

Açaí powder can be blended directly into your favorite smoothies, shakes, protein drinks, and juices or used as an ingredient in delicious puddings and desserts. My favorite are Açaí Bowls!

goji

Goji Berries Goji berries are high in vitamin C and fiber, and low in calories. Their history as a medicinal plant has roots in ancient China, where goji berries still are used to treat eye, liver, and kidney ailments.

Key Benefits:

  • Goji berries are high in vitamin C and fiber, and low in calories. They are also a good source of iron and vitamin A.
  • Promotes Healthy Skin – Goji berries are loaded with beta-carotene, a pigment found in plants and fruits, which aids in improving your skin.
  • High in Antioxidants – Antioxidants protect cells against breaking down when they are exposed to elements like smoke and radiation. These antioxidants fight against cell damage that results from inflammation from free radicals, preventing the likelihood of cancerous tumor development. With their healthy levels of antioxidants, they are high in fiber and low in unhealthy fats.
  • Aids in Weight Loss – Their rich, sweet taste, along with their high fiber content, provides a feeling of fullness that can keep you from overeating and packing on the pounds.

You can eat them raw or soak them in hot water, so they soften up. You can add them to smoothies or as a garnish on oatmeal, salads or yogurts. Basically, goji berries can be baked, cooked, steamed, and processed in any way.

I’ve been loving incorporating these superfoods into my recipes lately! I do notice that after eating them, I feel fuller for a longer period of time and more energetic. I highly recommend these particular ones that I purchased. They can be found on Amazon for a reasonable price compared to what you’ll find in store.

The Ultimate Clean Eating Grocery List

Clean Eating
The Basics of Veganism: Building a Healthy Vegan Grocery List | Vegan Resources | ilovevegan.com

Looking and feeling healthy come from a combination of regular exercise and smart eating habits. Healthy clean eating starts with stocking your kitchen and pantry with the right foods. I decided to piece together my absolute staples when I head to the grocery store. The foods below aren’t the ONLY clean foods in the world, but are simply my favorite clean foods that I personally enjoy and would recommend.

My body responds well to clean eating and makes me feel energetic while keeping me full! I’ve noticed when I have my cheat meals, most of the time my body does not respond well afterwards. I try to fill my plate with mostly veggies, followed by lean proteins, and then occasionally some carbs (like brown rice or quinoa) if I feel like having them. This is a balanced and very healthy meal that will surely cleanse your system. You can use my list below to come up with meals that work for you!

TIP: The fewer ingredients an item has, the “wholer” it is, as in less processed. Try to purchase items with five or six ingredients at the most.

Veggies & Fruits

  • Apples
  • Bananas
  • Strawberries, raspberries, blueberries
  • Carrots
  • Dark Leafy Greens (Kale, spinach)
  • Sweet Potatoes
  • Bell Peppers
  • Garlic
  • Onions
  • Lemons
  • Avocado

For fruits and veggies, pretty much anything in season is safe! Try to stay away from fruits that are high in sugar, such as mangoes, cherries, and grapes.

Lean Proteins

  • Lean Ground Turkey
  • Chicken Breasts
  • Salmon, Tilapia, or other fish
  • Eggs
  • Non- or Low-Fat Plain Greek Yogurt (great substitute for mayo)
  • Low-Fat Cheese
  • Shrimp
  • Tuna
Lean options are a good source of the protein that builds lean muscles, which burn more calories.

Grains (The Good Carbs)

  • Brown Rice
  • 100% Whole Wheat Pasta
  • 100% Whole Wheat Bread
  • 100% Whole Wheat Tortillas
  • Quinoa
  • Oatmeal
Avoid any white grain because white flour is stripped of nutrients, making it an empty source of calories.

Canned/Jarred Foods

  • Low Sodium Chicken Broth
  • Tomato Paste
  • Tomato Sauce
These foods often make meal prep easier. Always read labels to make sure you’re purchasing items with no or little added sugar, salt, or preservatives.

Oils & Condiments

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Balsamic Vinegar
  • Low Sodium Soy Sauce
  • Mustard, no sugar added
  • Ketchup, naturally sweetened
  • All Natural Peanut Butter
  • Apple Cider Vinegar

Herbs & Spices

  • Basil
  • Oregano
  • Thyme
  • Parsley
  • Cumin
  • Chili Powder
  • Onion Powder
  • Garlic Powder

Herbs and spices are essential to clean eating because they are ultimately what gives your food flavor!

Beans & Legumes

  • Red Kidney Beans
  • Edamame (great snack)
These are a healthy and budget-friendly protein source.

Sweeteners

  • Honey
  • 100% Pure Maple Sugar
  • Brown Sugar
  • Stevia

Processed sugar is a fast way to add pounds and wreak havoc on your health. Go natural instead!

Snacks

  •  Raw Almonds
  •  Hummus
  •  Popcorn (no butter)
As 2015 approaches, make positive changes! I hope this list helps you start! Remember, try to bake, steam, or grill every chance you get. Drink at least 64 ounces of water a day, along with these foods, and you’ll be feeling great!