MOUNTAIN LIFE - Coast Mountains | Winter Spring 2017 - page 88

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MLCM
WINTER/SPRING2017
1. GO AT YOUR OWN PACE
Some take it slow and some go right into it with a 30-day plant-based
challenge. Usually, small steps are the way tomake lifelong change.
Vegan-ize one meal at a time, go vegan one day of the week, then two
days, drink a green smoothie every day, or just make it a habit to eat a
piece of fruit or a big salad before you eat your mainmeal. Addmore
plants, then keep adding them. It's that simple.
2. GET INSPIRED
Educate yourself on all aspects of a plant-based lifestyle. Watch
documentaries and YouTube videos, listen to podcasts, read blogs and go
to vegan events and potlucks. Typically, people start cutting out animal
food because of the array of health benefits, and later realize they are
saving at least one animal’s life each day. Then they think about the
10,000 square feet of decimated rainforest and 400,000 gallons of fresh
water they save each year, just from switching out the meat and dairy
for plant alternatives. Will you do it for your health, the animals, the
environment, or all three?
3. FOCUS ONWHAT YOU'RE GAINING
Instead of depriving yourself of the foods you like, try substituting a new
vegan product each week. If you need that ice cream, cheese, or yogurt,
test out the brands that make vegan alternatives—there are somany
out there! Get creative in the kitchen, or go out to vegan restaurants
(download the Happy Cow app to find restaurants nearby). Cashew
cheeze, nutritional yeast, tempeh burgers, tofu scramble, coconut 'bacon,'
and bizarre fruits and veggies are all part of the flavourful and nutritious
journey. Basically, look forward to the super nutritious foods that you get
toADD to your diet, rather than focusing on the foods you're taking way.
Have fun with it.
4. COUNT NUTRIENTS NOT CALORIES
Ditch the calorie countingmentality and instead focus on the quality.
Whole plant foods have all that you require in the macronutrient ratio
that your body needs to perform—vitamins, minerals, fibre, beneficial
carbohydrates, protein and some fat. If you eat unprocessed, plant foods
in their natural state, your brain will be triggered to feel full before you
overeat, just because of the sheer volume (packed with nutrients) these
foods take up in your stomach. Simply put, you can EATMORE when you
base your diet on plant foods. 
5. STOCK YOUR KITCHEN
Plant foods are some of the cheapest in the grocery store—stock up on
beans, legumes, potatoes, rice, bananas (freeze for smoothies and banana
ice cream), greens, fruit, rice pasta, tomato sauce, nuts and seeds. The
more you have readily available, the more you will eat. Need a fast-food
snack? Try bananas, hummus and veggies, date hemp balls, apples and
almond butter, chips and guac, tempeh sandwiches… and the list goes on.
6. DITCH THE PROTEINMENTALITY
Surprise, surprise! Protein is found inmore foods thanmost people think.
Legumes, grains, nuts, seeds, and even fruit and veggies have ample
protein for us to thrive. Plant protein is easily digestible and comes as a
full package with nutrients, fibre, vitamins, phytonutrients, minerals and
water as well. Getting your protein frommeat and dairy means you’re
also consuming saturated fat and (potentially) hormones and antibiotics
as well. From a young age, we are told that we need to focus on getting
enough protein, but the truth is, we can easily get more than enough by
eating whole plant foods.
Julia Murray is an Olympian and a Registered Holisitic Nutritionist. Check
out her plant-based blo
g
for recipes, resources and
links to the videos, podcasts and articles she mentions above.
6STEPSTOHELPYOUEATMOREPLANTS
Julia's creations.Veganpizza and vegan tarteTatinwith coconutwhipped cream. JULIAMURRAY
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