healthier lifestyle
The presents are opened. The leftovers are gone. The guests have left. If you’re like most, you’re nursing a hangover of excess from two months of too much rich food, candy and alcohol.
It’s no wonder we choose Jan. 1 to start anew. It’s a natural response to excess. Unfortunately, for many, this abrupt change means going to the extreme of dieting or restriction, and ultimately, this ends in failure.
Do something different this year. Choose to eat more this January – more plants, that is.
Here is my argument for Vegan-uary (vegan January). Use this opportunity to choose a whole food, plant-based diet for one month. To be clear, veganism and whole food, plant-based eating are not the same thing, but I think you’ll agree that “choose a whole food, plant-based January” doesn’t have quite the same ring as Vegan-uary, right?
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What does whole food mean?
This kind of diet means eating mostly plants, with minimally processed foods and very few animal products. The easiest way to do this is to ask yourself, is this a plant? If the answer is yes, eat it. If the answer is no, minimize or postpone it. For example, an apple. Is this a plant? Yes. Eat it. Steak? Not a plant. Wait till February. This is a great way to balance the excess of the holidays with what your body needs most right now: more plants.
Here is a list of foods to incorporate every day this month (adapted from Michael Gregor’s daily dozen):
- ½ cup beans or ¼ cup hummus x3
- ½ cup fresh or frozen berries x1
- 1 medium fruit (baseball sized) x3
- ½ cup cruciferous vegetable (broccoli, cauliflower, brussels sprouts) x1
- 1 cup raw or ½ cup cooked greens (spinach, kale, collard, etc.) x2
- ½ cup non-leafy vegetable x2
- 1 tbsp. seeds (flax, hemp hearts, chia) x1
- ¼ cup nuts or 2 tbsp. nut butter x1
- ½ cup whole grain or 1 slice bread x3
- 1 cup water or unsweetened tea x8
Why whole food, plant based?
The main reason is your health. While many diets claim to have your health as the top priority, diets rich in plants are truly the only ones that meet the challenge. Plants are rich in fiber and antioxidants, which are cancer, diabetes and heart disease fighters. Fiber makes you feel full, regulates blood sugar, lowers cholesterol and improves digestion and bowel health.
Another reason is energy. Plant foods are lighter than animal products, which tend to be high in fat. You may notice a difference in how your body feels and that you feel less bogged down. Your ability to increase your fitness or maintain an exercise routine may improve. You may notice your body changing. Weight loss may occur. You may even be excited to look at your grocery bills and notice how much you can spend while getting more food. And most surprising of all, you may find you don’t miss the foods you thought you would.
Where can I get more information?
If this is a topic that interests you, or has at least piqued your interest, here are some resources to check out:
Marisa Pruitt is a Gundersen Health registered dietitian.