By Neal Barnard
Q: After experimenting with vegetarian eating for a while, I'm ready to go full-time. What's the best way?
A: There's never been a better time to switch to a totally meatless diet. Grocery stores and restaurants have more meatless products and more types of fruits and veggies than ever. And once you've started, you'll almost certainly feel better, shed unwanted pounds and improve your health. But if simply taking the first step seems daunting, here's a way to make it easy.
- Think of three dishes you already eat regularly that happen to be vegetarian—perhaps spaghetti marinara, vegetable stir-fry, bean burritos, lentil soup, vegetable stew, hummus with pita bread.
- Think of three meals you like that could easily be made meatless. A meat-filled lasagna transforms into a spinach lasagna. Beef fajitas effortlessly become vegetable fajitas filled with saut?ed peppers, onions, beans, rice and guacamole. Chicken curry readily converts to a hearty vegetarian curry.
- Select a few new vegetarian dishes you'd like to try. Browse the recipes at vegetariantimes.com, and experiment. Try stuffed winter squash, black bean enchiladas, eggplant manicotti, pan-grilled portobellos, avocado sushi, grilled polenta with asparagus smothered in spicy tomato sauce—you name it. Once you've found three new main dishes you like, you're set. You now have nine meals that you enjoy and that happen to be vegetarian and healthful. That's more than enough to keep you going for a while.
Q: Is it better to go cold turkey or ease into it? Will my body react to the change in my diet? Will it even "rebel" by craving meat?
A: Some people prefer to change their diets gradually. However, just as jumping into a swimming pool lets you get used to the water faster than easing in inch by inch, jumping into a new diet helps your taste buds adjust faster. If you have ever switched from whole milk to nonfat, you know that the lighter variety tastes odd at first. But within a week or two, you totally adapt—and wouldn't go back.
The same is true when you lighten your whole diet. If meat cravings hit—which happens to about one in 10 people—it helps to have a ready supply of meat substitutes on hand, such as soy "sausages" and veggie "cold cuts."
If you get a little gassy from the extra beans that are part of most vegetarians' diets, just reduce the amount for a while. Try different kinds, too—smaller beans such as lentils or black beans are easier to digest. Then work your way up to the larger beans, such as pintos and great Northern beans. Also, be sure beans are well-cooked. Ditto for cruciferous vegetables such as broccoli, cabbage or Brussels sprouts. Like beans, they can give you a little intestinal challenge at first, particularly if they're lightly cooked or raw.
Q: When will I see the health benefits of a vegetarian diet?
A: Making a complete switch also makes the health rewards come faster. Specifically:
- You should begin to see a little weight loss within the first week or so. Even without counting calories, it's common to lose about one pound per week until you approach your ideal weight and reach a plateau. To help things along, keep oily foods—french fries, peanut butter, salad dressings—to a minimum.
- Cholesterol levels usually improve over eight to 10 weeks. Many people on cholesterol-lowering drugs will be able to reduce their doses or even eliminate their medicine within that time, but let your doctor guide you. Be sure to include foods in your diet that are high in cholesterol-lowering soluble fiber, such as oatmeal at breakfast, beans at lunch and barley at dinner.
- High blood pressure improves gradually, with significant results apparent in about six weeks. The effects (which are partly due to the potassium in vegetables and fruits) can really add up: Even back in 1984, three-quarters of people taking high blood pressure medications in a Scandinavian study were able to discontinue their drugs within one year of adopting a vegetarian diet.
And there are other benefits. People who are bothered by constipation usually see it clear up within a day or two. People with type 2 diabetes watch their blood sugar levels improve dramatically. And almost everyone reports feeling lighter and healthier overall. There's nothing to lose.
Article by Neal Barnard from Vegetarian Times, January 2005.
Copyright © Vegetarian Times. Reprinted with permission.
Cathy Sloan (11/20/2010 13:12:12 PM)
I agree with all your comments. For me, my story started when I was hosptialised with chest discomfort. I found out that I had 70% blockage in all the arteries in my heart. I told my heart doctor that I wanted to "fix" my heart. He told me to read a book called "The Spectrum" by "Dean Ornish". I went out and bought this book, started living and eating more healthy, found "Morning Star" products. And today I am proud to say that I have lost 85lbs (still more to go hopefully), lowered my blood pressure, colesterol, and am on the way to "Fixing" my heart problems! I thank you Morning Star for making the transition easier for me!
Stacie Owens (10/05/2010 14:31:41 PM)
I just had the Chicken Patties for the first time last night, and I was floored. I could not tell that they were not the real thing!!! My 8 year old who is the pickiest eater around has been begging me to pick up more boxes of them beacuse she loved them so much...My freezer will be stocked with those from now on!
Robert (10/03/2010 17:00:10 PM)
I've been trying for quite some time to switch from meat based to a veggie based diet. There's this constant craving for meats hidden inside of me BUT, since I started incorporating MorningStar veggie burgers and the Veggie Ribs along with some other meatless options in my food intake in general, the craving for meats has been gradually disappearing. Switching is not an over night thing and some times we won't be very successful, but little by little you'll see good results. Consuming the Morningstar products is a great choice and also a good start for me !!!
Green Gourmet (03/09/2010 15:50:16 PM)
Morningstar Farms products have helped me to transition from an animal-based to a plant-based diet. I love their products, esp the variety.
Jaylee (01/29/2010 15:05:17 PM)
I love the Grillers! I'm not even a vegetarian, but I love the convenience of having nutritious food ready to go anytime on days I don't feel like cooking. Now that I see all the new products from Morningstar, I'm going to make some effort to incorporate more and eat less meat.
Minnie (10/10/2009 11:58:21 AM)
After having years of stomach problems due to diet. Going mostly vegan is going to have to be a necessity for my life. I'm tired of having pain and taking medication for my stomach. I'm glad there's food here that is not only the answer to some of these problems, but tasty too!
Ladylake (06/30/2009 13:19:14 PM)
I just love the vegetable garden patties - yummmy!
Loretta (04/26/2009 19:25:32 PM)
Where can I get the Morning Star Veggie Bite Broccoli & Cheddar, I love them and could eat them every day. I can't find them in the stores here in Metairie, LA.
Taylor (04/23/2009 23:55:11 PM)
I've been vegetarian for years, and work extremely long hours while trying to maintain a healthy lifestyle. Morningstar Farms makes my life very easy- there's less prep work for me to do, and the food tastes great. For those considering becoming vegetarian (or those who are and haven't tried their products) find your faves and stick with them!
Linda (04/19/2009 11:10:50 AM)
I tried the sausage patties and could't beleive it wasn't the real thing..I paired it with a hard boiled egg on a piece of 12 grain toast and it was delicious..I have also used the chicken patties and grillers..I've enjoyed everything I've tried so far
Taylor (02/24/2009 20:34:30 PM)
The first morningstar product that I tried were the corndogs.Yum!!!! They taste really good,and not that different from the real thing.Being 15,I'm picky when it comes to eating and so are most of my friends.I gave my best friend one of the corndogs,and she couldn't tell it was vegetarian.I love them,and I can't wait to try some more!
P. Pooley (09/07/2008 15:05:12 PM)
I am new to Morningstar. I have been a vegetarian for years, but have never tried them. I had my first veggie burger last week and loved it.Today I purchased my first box and look forward to trying the other Morningstar varieties.
Steverita89 (09/04/2008 14:39:46 PM)
Good idea for a new dinner or snack item! I'll make nachos. All you have to do is buy a bag of your favorite tortilla chips then top them with any cheese or cheese sauce of your liking. Then toast in a toaster oven @ 360 degrees for 5 mins. At this point take one Griller and chop coarsely (big chunks). Then top with fresh tomatoes, onions and lettuce. And for your serving sides: salsa, sour cream & or guacamole. And if you have it, cilantro is a great complement to this dish.
Carole L Hannon (04/16/2008 19:21:11 PM)
Morningstar Farms has made my vegetarian lifestyle incredibly easy. The variety, quality and convenience of their products are superior. I would encourage anyone to try their products. Make the switch, because you won't be disappointed.