Vegetarian of Vegan – Once A Week – 12 Steps to a Healthier You!


Meatless Mondays!

Go Vegetarian or better yet VEGAN at Least 1 Day a Week—Expand the number of all-vegetable dishes that you eat by making 1 dinner or main-meal-of-the-day vegetarian.

It’s just once a week.  You can do it and the benefits are astounding:

    • 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%
    • FIGHT DIABETES: Research suggests that higher consumption of red and processed meat increase the risk of type 2 diabetes.
    • 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.
    • LIVE LONGER: Red and processed meat consumption is associated with modest increases in total mortality, cancer mortality and cardiovascular disease mortality.
    • 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.

The Johns Hopkins Hospital Launches Meatless Monday —
Wellness Corner in Main Cafeteria to Highlight More Vegetarian Meals

The Johns Hopkins Hospital has launched a Meatless Monday campaign to encourage healthier eating among patients, visitors and staff.

Every Monday the hospital’s renovated Cobblestone Café now offers only vegetarian meal options at its “Wellness Corner” to promote the benefits of eating more grains, fruits and vegetables.  Meals containing meat will still be available in other areas of the cafeteria.

      • Roasted Pear and Sunflower Seed Salad

        Pears are in season as are sunflowers.  This is the perfect time to take advantage of fresh and if desired turn it into a raw food revolution.  Though I love this salad roasted it is beautiful raw.

        2 heart of romaine cut in half
        1/2 cup sliced fresh pineapple – spears or rings – canned does work just as well
        2 pears – don’t like pears? Try peaches or apples! Cut in half; seeds removed.
        1/4 cup toasted unsalted sunflower seeds
        1/4 cup toasted unsalted walnuts
        1/4 cup toasted unsalted cashews

        Cut the Romaine hearts and pears into halves; remove pear seeds. Coat with a touch of olive oil to prevent sticking. Roast or grill romaine, pears and pineapple. Place one half grilled heart grill marks up on a plate, add pear sliced or diced, pineapple ring, sprinkle with sunflower seeds, cashews and walnuts.

        Drizzle with a citrus vinegar and oil or a creamy pear salad dressing.

        Need a bit more protein?

        Cook up 1/2 a cup Quinoa to sprinkle across
        Roast or Grill some tofu to top the salad off

Worried about Protein

One day will not a protein deficit create and in truth the salad above is rich in protein from nuts. Add some beans – black would be nice – and you’ll bump it a bit more. The recipe below includes nut proteins as well and a boost of soy along with 2 scoops of vitamins and minerals.

  • High Protein Smoothie

1 cup vanilla almond milk
½ cup water
1/2 cup mango
1/2 cup banana
1 cup blueberries, fresh or frozen
2 tablespoons flax seeds
2 tablespoons hemp seeds
1 scoop each



Combine milk, water, mango, banana, blueberries, hemp seeds, flax seeds and ice in a blender.

Blend for 30-60 seconds or until smooth.

Can’t find hemp seeds?  Flax seeds?  Almonds and cashews make great replacements!!

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