“I am stronger than the cheese.” That’s what Fort Collins artist Heidi Royalty tells herself when her willpower flags. Heidi has been a vegetarian for 20 years and recently made the leap to veganism. Vegans eat no animal-based products at all, unlike vegetarians who—depending upon what kind of vegetarian they are—will eat chicken, fish, dairy and eggs. According to a 2015 national poll conducted by the Vegetarian Resource Group, approximately eight million American adults are vegetarians, including one million vegans. Poll results conclude that 36 percent of Americans eat at least one vegetarian meal each week. More women than men opt for vegetarian lifestyles and income does factor into the choice: only about 7 percent of households with incomes below $50,000 do not eat meat, fish or poultry. People chose to go meat- and dairy-free for a variety of reasons, with health and nutrition at the top of the list. Studies have shown that eating a very low-fat, plantbased vegetarian diet and other lifestyle changes can reverse heart disease, type 2 diabetes and lower blood pressure. The American Cancer Society recommends eating a healthy diet for the prevention of cancer “with an emphasis on plant foods.” Plant-based food educator Sapna Von Reich grew up in India, eating the vegetarian meals her mother prepared. Dairy factored heavily into their daily diet, and many of the foods were deep-fried. So while the raw ingredients were healthful, the way they were cooked took its toll. In 2010, Von Reich’s parents were struggling with health problems, including type 2 diabetes. Wanting to help, her sister convinced them to enroll in a 21-day diabetes reversal program using only plant-based foods. After they completed the program, her sister had lost 15 pounds and Von Reich’s parents were able to control their blood sugar levels. The results were so remarkable that Von Reich entered a 21-day Vegan Kickstart program developed by the Physicians Committee for Responsible Medicine (PCRM). Von Reich’s results were just as amazing. Her migraine headaches virtually disappeared. She lost stubborn baby weight and saw her energy levels soar. “It’s incredible,” says Von Reich. “I am so much healthier now.” Inspired, Von Reich became a PCRM Food for Life instructor and now works with individuals and organizations such as the Boys and Girls Club to teach healthy eating and cooking. NOCO Wellness 2016
How difficult is it to make the leap to a meat- and dairy-free lifestyle? More than two decades ago, Nancy Stilson-Herzog, a nutritionist and personal trainer for The Other Club in Fort Collins, went cold turkey and has been meat- and dairy-free ever since. She helps many clients through the transition and recommends keeping your end goal in mind and going at your own pace. Some people manage to remove meat and dairy from their diets overnight. Following a plan, such as the one outlined by PCRM’s 21-Day Kickstart, can be helpful. It not only provides daily and weekly menus, but the recipes and grocery list as well. The program even offers an app for those on the go. Like any other lifestyle change, going meat- and dairy-free is not a one size fits all experience and doing what’s right for you is the best approach of all. Health-oriented grocers like The Fort Collins Food Co-Op, Natural Grocers and the Crunchy Grocer in Loveland train their staff to be knowledgeable and provide guidance and support for those making the leap. They will steer the newly meat- and dairy-free consumer towards the foods that will provide proper nutrition, especially when it comes to protein. While most people equate protein with meat, fish, eggs and dairy, it’s easy to get enough through plant-based sources. “We don’t need a lot of protein,” says Stilson-Herzog. “Most people who eat a traditional western diet with a lot of meat, eggs and cheese are actually getting too much protein, and it’s often high in saturated fat and cholesterol, which can lead to chronic problems. Women only need about 46 grams of protein a day and men should get 56 grams.” Getting what nutrients you need from a plant-based diet is easier than you think. A few small dietary alterations can make a big difference. Consider quinoa (and other seeds) There are quite a few grains and seeds that contain a small amount of protein, but quinoa (technically it’s a seed) is unique in that it has more than 8 grams of protein in a single cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own—making it a “perfect protein.” Add quinoa to soup or vegetarian chili. Topped with brown sugar and fruit it becomes a hot breakfast cereal, or toss it with vegetables and a vinaigrette to make a salad. Seeds are protein powerhouses, too. Just four tablespoons of chia seeds sprinkled on a salad, into oatmeal or a smoothie provides a whopping 12 grams of protein. Three tablespoons of hemp seeds contain a crunchy 10 grams. More familiar seeds are also high in protein and healthy fats, says Stilson-Herzog. Sunflower seeds contain the most—7.3 grams per quarter cup—followed by sesame seeds and poppy seeds at 5.4 grams each. Find outside-the-box ways to incorporate them into your diet;
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