Meatless Monday
A plant-based diet is based on foods derived from plants, including vegetables, whole grains, nuts, seeds, legumes, and fruits, but with few animal products. I have been doing #meatlessmonday for 6 months this year. Every Monday, I become a complete vegan. This is not because I try to be a vegan. I think consuming fewer animal proteins is an excellent thing we can do for general health and environmental issue on Mother Earth.
One of the primary advantages cited by the plant-based diet community is the acid-forming properties of meat and dairy products, compared to the relatively non-acidic, or “alkaline” forming whole plant-based foods. The logic is that an excessively acidic blood pH could result in inflammation, and thus impair recovery.
The reason for the increased acidity of a meat-based diet is that animal protein is rich in sulfur-containing amino acids that increase production and excretion of sulfuric acid during their metabolism. In TB12 method, Tom Brady suggests his high alkaline diet for better recovery. Many vegan and vegetarian diets include large amounts of juicing and blending, primarily due to the nutritional density and ease of digestion of a blended slurry of vegetables, fruits, or nuts. Since these foods are easily digested and absorbed, they consume less energy to produce more energy, and this may allow for a healthier gastrointestinal state in the exercising athlete. Indeed, many athletes who switch to a plant-based diet feel an immediate surge in energy. I am one of them. However, it all depends on how much plant-based diet followers are familiar with human nutrition and physiology. Plant-based diet sometimes provides us with unhealthy states such as insulin spike and too many anti-nutrients if we know nothing about human nutrition and physiology. The most cited disadvantage of a vegan or vegetarian diet is the potential for deficits. Vegan and vegetarian diets can be beneficial for your health, but completely cutting animal products might make you question where you’re getting certain nutrients. Many people assume that getting enough protein on a plant-based diet will be a problem; however, I think protein intake won’t be a problem, but main problems would be lack of effort for other important nutrients, such as not eating a wide variety of colors in whole plant food, not eating enough calories when initiating a whole plant food lifestyle, not supplementing deficient nutrients such as Vitamin D, Vitamin B-12, Zinc, and not finding adequate sources of iodine, riboflavin, or omega-3 fatty acids.
If an athlete in aerobic sports is eating pasta, bread, white rice, soy, processed meat substitutes, conventional, non-organic eggs, and dairy primarily, and drinking a high amount of fruit juice, not only could they be consuming excessive and unnecessary carbohydrate that they are not actually burning for their sport, but they may also be increasing risk for deficiencies in essential fatty acids, amino acids, vitamin D, iron, B-12, and minerals.
Here is what I do for my plant-based lifestyle.
Vitamin D
Vitamin D is the sunshine vitamin! Along with calcium, it plays an essential role in maintaining bone health. Vitamin D is easily obtained from sun exposure. But remember to limit your time in direct sun, it doesn’t take much to get your vitamin D. For those with less outdoor time, such as individuals living through winter in northern climates, supplementation is also available. Vitamin D comes in two forms, Vitamin D2 – ergocalciferol and Vitamin D3 – cholecalciferol. The main difference between them is where they come from and how they are made.
Vitamin D2 is produced by plants, whereas Vitamin D3 is most commonly found in humans and animals. It’s the biologically active version of the vitamin produced in our skin when exposed to sunlight.
Although you need both types, Vitamin D3 is considered a higher quality source of vitamin D and more critical to our wellbeing. However, because it is almost always found in animal products, it can be difficult for vegans to ensure they maintain adequate levels in their diets. I splash Onnit’s Vitamin D splay on my big bowl of salad for extra oiliness.
The easiest supplementation? You know it. Just go outside and get lots of sunlight!
Vitamin B12
This particular vitamin is created by bacteria and found primarily in animal products such as dairy, meat, insects, and eggs. However, many plant foods are fortified with B-12 (like nutritional yeast and some plant milk), and supplementing with a B-12 vitamin is a viable option.
Deficient B-12 intakes can cause anemia and nervous system damage. The only reliable vegan sources of B-12 are foods fortified with B-12 (including some plant milk, some soy products, and some breakfast cereals) and B-12 supplements. Vitamin B-12, whether in supplements, fortified foods, or animal products, comes from micro-organisms.
There are specific foods, including spirulina, nori, tempeh, and barley grass, as suitable non-animal sources of B-12. My favorite is nutritional yeast.
I put nutritional yeast on everything because cheesy love flavor, and it is the main ingredient for vegan cheese. If supplementation is your choice, you can inject B-12 or even smoke it too. Wow, that sounds awesome.
Zinc
Zinc can be found in many beans, legumes, and whole grains. But it is important to note that phytic acid, which is one of anti-nutrients mentioned above, found in these plants can hinder zinc absorption. However, by soaking or sprouting grains and beans before cooking, the phytic acid is reduced. It is tough for me to just say “eat oysters! Boston is the place to enjoy!” to vegan/vegetarian friends. Sources of zinc include beans, chickpeas, lentils, tofu, walnuts, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, wholemeal bread, and quinoa. Ensure that your daily diet contains plenty of zinc-rich foods.
Iron
Even though iron from plants is not as easily absorbed, eating a varied diet rich in whole plant foods should ensure iron. You can find iron in leafy green vegetables, whole grains, lentils, peas, and dried fruits. There are lots of factors that affect the amount of iron your body can absorb from your diet. The most important factor is your body’s need for iron: more is absorbed when your body is short of iron, and less is absorbed when your stores are full. Tea, coffee, and some substances in plant foods may make it difficult for your body to absorb iron. On the other hand, vitamin C increases iron absorption. Good sources of vitamin C include pepper, broccoli, cabbage, Brussels sprouts, kiwifruit, oranges, strawberries, pineapple, and grapefruit.
Iodine
If you love Japanese food, I don’t worry about iodine intake because our soul food, wakame, kaisou, Nori, these seaweeds are great sauce, but make sure seaweed provide too much iodine. There is no easy way of knowing how much iodine is in plant foods. Plant foods may contain a low amount of iodine. The amount of iodine in a plant food varies depending on how much is in the soil the plant is grown in. Algae supplementation is a great way to support iodine intake. Onnit has a great algae supplement. Spirulina is high in calcium, iron, magnesium, potassium, and zinc. It contains varying levels of iodine also. However, excess iodine is linked to thyroid cancer and hyperthyroidism, when your thyroid produces too much hormone.
Eat like a GOAT
These primary concerns above are points you keep in mind if you are interested in a plant-based diet. Eating more plants, especially veggies and fresh fruit, in places like processed meats and packaged products is said to be one of the most valuable things we can do for our health anyway. I am not saying you must study to be a vegan or vegetarian.
There are many different types of plant-based diets eaten around the world today. However, most have in common limiting animal foods in favor of eating more fruits, vegetables, tubers, whole grains, legumes, and healthy fats. This is exactly the same as traditional Japanese food culture.
The benefits of eating more plants and eating less meat, dairy products, packaged foods, and sugary snacks include protection against obesity, weight gain, heart disease, diabetes, autoimmune disorders, and metabolic syndrome. Therefore, switching modern convenience-oriented dieters start naturally feeling good, in my opinion.
Once again, everyone’s definition would be different. My thought for plant-based diets is different from vegan diets, and even vegetarian diets, because they often include some high-quality animal products eaten in moderate amounts. This is why I am particular about animal proteins, such as where they come from and how they are raised.
Would you be interested in meatless Monday?
I am with you.
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2023
- May 14, 2023 Biceps Rissoto
- Feb 14, 2023 Chicken Confit
- Jan 31, 2023 Wild Boar with Wagyu Ragù
- Jan 8, 2023 Lobster and Salmon Roe Pasta
- Jan 7, 2023 “Okuizome” (first meal) for Lui
- Jan 1, 2023 Osechi 2023
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2022
- Dec 25, 2022 French Cassoulet 2022
- Dec 24, 2022 Duck breast marmalade
- Nov 24, 2022 Thanksgiving 2022
- Nov 19, 2022 Buffalo Testicle
- Nov 6, 2022 Meal Prep for my Family
- Aug 21, 2022 Pescatore Boston
- Aug 14, 2022 Mussels Italian Style
- Aug 12, 2022 Steak with foie gras
- Jan 31, 2022 Capon Covered with Caul Fat
- Jan 1, 2022 Osechi 2022
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2021
- Dec 25, 2021 French Cassoulet 2021
- Dec 24, 2021 Duck breast Balsamic vinegar glaze
- Nov 25, 2021 Thanksgiving 2021
- Sep 18, 2021 Pigeonneau (squab)
- Sep 12, 2021 Summer Salad
- Jul 25, 2021 Bison Bulgogi
- Jul 18, 2021 Bison Bolognese
- Jul 4, 2021 Epic Surf & Turf
- Jun 26, 2021 OMAD
- May 7, 2021 Pan Seared Pork Chops
- Apr 25, 2021 Rice malt marinated NY strip steak
- Apr 17, 2021 Pasta & Salad
- Mar 6, 2021 Lamb Ribs with Blackcurrant sauce
- Mar 3, 2021 Chicken with Mustard Butter Sauce
- Feb 26, 2021 Joi's Ginisang Pechay with Ground Pork and Shrimp
- Feb 14, 2021 “Okuizome” (first meal) for Lumi
- Jan 31, 2021 Slow Braised Wild Bore
- Jan 1, 2021 Osechi 2021
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2020
- Dec 25, 2020 French Cassoulet 2020
- Dec 24, 2020 Sauteed Duck breast with Foie Gras
- Nov 26, 2020 Thanksgiving 2020
- Sep 20, 2020 Buffalo Testicles Stew
- Aug 16, 2020 Beef Tongue Stew
- Jun 16, 2020 Kitchari Cleanse
- May 9, 2020 Tagliatelle con Gamberi e Melanzane
- Feb 15, 2020 Pasta Negra con Langostinos
- Feb 14, 2020 Salted Cod on Carrot Purée
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2019
- Dec 28, 2019 New England Favorite
- Nov 28, 2019 Thanksgiving 2019
- Aug 4, 2019 Buffalo Spleen
- May 12, 2019 Pichania
- Mar 29, 2019 Probiotic Sour Soup
- Feb 14, 2019 Uni carbonara
- Jan 31, 2019 Faisan rôti
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2018
- Nov 23, 2018 Thanksgiving 2018
- Oct 22, 2018 Short Rib or Vegan Bolognese
- Jun 18, 2018 Meatless Monday
- May 5, 2018 Venison Medley
- Jan 31, 2018 Beef tongue
- Jan 1, 2018 New year 2018
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2017
- Dec 25, 2017 Cassoulet
- Nov 20, 2017 Fermented Foods
- Sep 2, 2017 Crépinette
- Jul 16, 2017 Sourdough Bread
- May 7, 2017 Kombucha Challenge
- Apr 28, 2017 Keto Meal Ideas
- Apr 3, 2017 Miracle Noodles
- Jan 31, 2017 Braised lamb belly
- Jan 7, 2017 Venison Steak
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2016
- Dec 9, 2016 Beaujolais nouveau & Venison
- Oct 16, 2016 Gibier and Bordeaux
- Sep 20, 2016 Lapin Braisé à la Bière
- Jul 16, 2016 Opus One 2008
- Jul 3, 2016 Meatless Meatball
- Jul 1, 2016 Paleo Friendly Plate
- May 22, 2016 Le Fromage de Tête
- May 6, 2016 Gluten Free Challenge 4
- Apr 28, 2016 Spaghetti Squash
- Apr 21, 2016 Intermittent Fasting
- Apr 16, 2016 Potée
- Apr 14, 2016 Sauerkraut
- Mar 27, 2016 Gluten Free Challenge 3
- Mar 18, 2016 Detox Pasta
- Feb 24, 2016 COTELETTES D'AGNEAU
- Feb 21, 2016 Ratatouille
- Feb 9, 2016 Atelierkitchen Zen 3
- Jan 21, 2016 Galette for Cheat Meal
- Jan 14, 2016 Zucchini Pasta
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2015
- Nov 30, 2015 Filet de Canard à la grenade
- May 24, 2015 Osso Bucco lamb shank
- May 7, 2015 Paella de Quinoa
- Apr 7, 2015 Gluten Free Challenge 2
- Mar 31, 2015 Gluten Free Challenge
- Mar 17, 2015 Atelierkitchen Zen 2
- Mar 11, 2015 Fegatto di Vittello al burro all'aglio
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2014
- Oct 17, 2014 Atelierkitchen Zen
- Sep 15, 2014 Duck Again!
- Aug 18, 2014 Duck is the best
- Jun 16, 2014 Caramelized Pork belly
- Jun 9, 2014 Monkfish Risotto
- May 27, 2014 Summer Vegetables Curry
- May 15, 2014 Beef achilles
- May 8, 2014 Crystal Clear Ramen
- Feb 3, 2014 Choux farci au Saumon (Salmon stuffed Cabbage)
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2013
- Jun 13, 2013 Chicken with Avocado Pesto
- Apr 1, 2013 Manitas de cerdo guisadas
- Mar 20, 2013 Fiber Madness Marinara Sauce
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2012
- Nov 11, 2012 Pumpkin Carbonara
- Sep 22, 2012 Pate de Fois
- Sep 12, 2012 Pulpo a la Gallega
- Sep 7, 2012 Lemon Garlic Pasta with Chicken, Red and Green
- Sep 6, 2012 Shrimp and Eggplant with Spicy tomato
- Jul 26, 2012 Black ink Pasta with Shrimp and Scallop
- Jul 19, 2012 Lobster Pasta with Tomato Cream Pasta
- Jun 16, 2012 Ragu alla Bolognese
- Jun 16, 2012 Bolognese with Eggplant
- Jun 6, 2012 Spaghetti alla Puttanesca
- Jun 4, 2012 Homemade Sangria
- May 20, 2012 Spring Vegetable with Cream sauce Pasta
- May 15, 2012 Carbonara
- May 9, 2012 Risotto di Vongole e Fungi
- Mar 28, 2012 Squid and Sea Urchin with Lemon Pasta
- Mar 28, 2012 Luxury Seafood with Tomato Cream Pasta
- Mar 19, 2012 Linguine alle Vongole Rosso
- Mar 18, 2012 Linguine alle Vongole Bianco