So you may be asking “what are the real benefits of going meatless once a week”? Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel. If you would like more information about the medical studies done, please follow the links provided with each point.
Health Benefits:
1. Limits Cancer Risk - Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk. Both red and processed meat consumption are associated with colon cancer.
2. Reduce Heart Disease - Recent data from a Harvard University study found that replacing saturated fat-rich foods (for example, meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds) reduces the risk of heart disease by 19%.
3. Prevent type 2 diabetes - Research suggests that higher consumption of red and processed meat increase the risk of type 2 diabetes.
4. Curb Obesity - People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain.
5. Live Longer - Red and processed meat consumption is associated with modest increases in total mortality, cancer mortality and cardiovascular disease mortality.
6. Improve your diet - Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.
Environmental Benefits:
1. Reduce Your Carbon Footprint - The United Nations’ Food and Agriculture Organization estimates the meat industry generates nearly one-fifth of the man-made greenhouse gas emissions that are accelerating climate change worldwide, far more than transportation. Annual worldwide demand for meat continues to grow. Reining in meat consumption once a week can help slow this trend.
2. Minimize Water Usage - The water needs of livestock are tremendous, far above those of vegetables or grains. An estimated 1,800 to 2,500 gallons of water go into a single pound of beef. Soy tofu produced in California requires 220 gallons of water per pound.
3. Help Reduce Fossil Fuel Dependance - On average, about 40 calories of fossil fuel energy go into every calorie of feed lot beef in the U.S. Compare this to the 2.2 calories of fossil fuel energy needed to produce one calorie of plant-based protein. Moderating meat consumption is a great way to cut fossil fuel demand.
This really isn’t a “new” concept
During World War I, the U.S. Food Administration urged families to reduce consumption of key staples to aid the war effort. “Food Will Win the War,” the government proclaimed, and “Meatless Monday” and “Wheatless Wednesday” were introduced to encourage Americans to do their part. The effect was overwhelming. Some 10 million families, 7,000 hotels and nearly 425,000 food dealers pledged to observe national meatless days. In November 1917, New York City hotels saved some 116 tons of meat over the course of just one week. According to a 1929 Saturday Evening Post article, “Americans began to look seriously into the question of what and how much they were eating. Lots of people discovered for the first time that they could eat less and feel no worse – frequently for the better”. The campaign returned during World War II and beyond, when Presidents Franklin D. Roosevelt and Harry S. Truman used rationing to help feed war-ravaged Europe.
In 2003 Meatless Monday was recreated as public health awareness program in association with Johns Hopkins Bloomberg School of Public Health’s Center for a Livable Future. The campaign was endorsed by over 20 schools of public health. Its goal was to help Americans reduce their risk of preventable disease by cutting back saturated fat.
What is Durham Doing?
Durham, NC has fully embraced this movement by forming a non-profit called Triangle Meatless Monday. They have been successful in getting 14 Durham restaurants on board, and Durham County Commissioners officially proclaimed Mondays meatless. To find out more about the local movement and what restaurants are involved, visit www.trianglemm.com, or follow them on twitter http://twitter.com/#!/TriangleMM.
Summary
While many of us have no intentions of going completely meat free, there are a few things we can do to make sure the meat we are purchasing is still promoting health and sustainability. On the days you consume meat, I strongly recommend grass-fed, hormone-free, locally-raised options whenever possible. Durham has an amazing Farmers Market with quite a variety of meat for purchase; everything from whey fed pork sausage, organic bison steaks, goat stew meat, chicken, and much more! So when you go to do your weekly shopping run this week, plan a meal that is meat free. I have a couple of favorites I like to cook and are high on my friend’s lists of favorites.
Recipes: Quinoa Burger!
Quinoa may not be a food you’re used to eating, since it’s not as popular here in the west. Recently though, I’ve been seeing it at most grocery stores I’ve visited. Quinoa was known as “the mother grain” by the Incas. We usually think of quinoa as a grain, but it is actually the seed of a plant that, as its scientific name Chenopodium quinoa reflects, is related to beets, chard and spinach. These amino acid-rich seeds are not only very nutritious, but also very delicious. Compared with all grains, it has the highest protein content, making it a great substitute for meat! Here are 4 other health benefits of Quinoa:
1. Protein Packed!
Proteins are essential to the building and repair of the body’s tissues and to basic functions like growth, digestion and excretion. Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein.
2. Internal Cleanser
As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help minimize constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease. This versatile seed can be used in breads, soups or other foods where grains are a primary ingredient, offering a steady source of colon-cleansing fiber. The vitamin B and folate in quinoa also help the liver in its role of eliminating wastes from the body, adding to quinoa’s detoxifying properties.
3. Bone Health
For vegans, people with lactose intolerance or those who are simply looking for non-dairy sources of this vital mineral, quinoa is a flavorful source of plant-derived calcium. Calcium builds and maintains bones and teeth, helps regulate the contraction of the heart, and facilitates nerve and muscle function. One cup of cooked quinoa contains 30 milligrams of calcium. Quinoa also contains impressive quantities of potassium, magnesium and zinc, minerals that are crucial for heart, nerve and muscle function.
4. Brain Food
A cup of cooked quinoa offers 15 percent of the U.S. Recommended Daily Allowance of iron, which helps to deliver oxygen to the blood, boosting energy and brain power. Quinoa’s vitamin B content can help keep the mind sharp, maintain brain volume and stabilize mood.
I found this recipe on the website http://eatingwelllivingthin.wordpress.com/.
1 cup uncooked quinoa
2 cups water
1/2 teaspoon salt
To cook quinoa:
In a medium saucepan bring the 2 cups water and 1/2 teaspoon salt to a boil over high heat. Add quinoa and reduce heat to low. Cover and cook for 18-20 minutes, or until all water is absorbed and the seeds are tender. Allow to cool for a few minutes.
(optional) 3/4 cup shredded cheddar cheese (or other variety, if you prefer)
1/2 cup cottage cheese
1 medium carrot, finely grated
3 eggs
2-3 tablespoons all purpose flour (start with 2, if they won’t hold together add the other one)
2 green onions, including white parts
1 /2 teaspoon Splenda or sugar
1/4 teaspoon black pepper
1/4 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon garlic powder
Olive oil for frying
In a large bowl combine the cooked quinoa, cheddar cheese, cottage cheese, carrot, eggs, flour, green onions, Splenda, pepper, cumin, salt, and garlic powder.
Heat a frying pan and a couple teaspoons olive oil over medium-low heat. Measure 1/4 cup and form into patties about 1/2 inch thick - mixture will be slightly sticky. Fry until golden-brown, about 4 minutes on each side. Makes approx. 10 burgers.
Per burger: Calories 132; Protein 8 g; Fat 5 g; NET Carbs 12 g; Sugar 0 g; Sodium 200 mg