This is where all the talk of plant-based diets began. Eating a plant-based diet essentially means eating less meat—or no meat—and eating more vegetables. But since cutting meat out of your diet completely, or even dramatically reducing your intake in a short period of time, can be a shock to your body, many people opt for #MeatlessMondays—a trend that involves going without meat for one whole day out of the week. Other variations of this trend include having one meatless meal every day.

What are the benefits of Meatless Mondays?

Many researchers agree that reducing meat consumption has a number of different health benefits, including:

• Decreasing your risk of cancer. Multiple studies have found a connection between diets high in red meat and colorectal cancer. If you have already cut out or limited your red meat intake, then eating more vegetables can reduce your risk of cancer since most vegetables are full of nutrients and antioxidants.
• Helping you maintain a healthy weight. A diet rich in vegetables decreases your risk of obesity because most are full of fiber. Fiber helps you feel full but is low in calories.
• Having a healthy heart. The nutrients in fruits and vegetables play a big role in heart health and can reduce your risk of type 2 diabetes.

What are the disadvantages of plant-based diets?

If you decide to go completely plant-based, then you have to make sure your body is still getting all the nutrients it needs to function properly. People who don’t consume enough meat tend to have deficiencies in B12, iron, and riboflavin. Furthermore, people who have also cut out dairy products as an extension of a plant-based diet tend to have deficiencies in calcium and vitamin D.

What kind of foods should I eat?

To ensure you’re getting all the right nutrients with a plant-based diet, make sure your diet includes the following:

• Beans—they are high in protein and make a great substitute for meat in many dishes.
• Nuts—and nut butters are also high in protein and a good source of iron.
• Broccoli, kale, and other dark leafy vegetables—these are a great source of calcium and riboflavin.
• Dairy products—if you aren’t cutting out dairy, then dairy products like cheese and yogurt are great sources of calcium and vitamin D.

Plant-Based is Not Necessarily Vegan or Vegetarian

So many people have a negative connotation when they hear vegan or vegetarian. Plant-based diets don’t have to eliminate all meat. In fact, most people choose plant-based diets because it is sustainable for the world to continue eating meat in moderation.

Try Some of These Plant-Based Recipes

Our friends at Hello Spoonful, have some of the best plant-based recipes in Atlanta. Check out their blog here: https://www.hellospoonful.com They really know how to make a good dish!

Here are few Vegan favorites from their blog!

Maple Banana Oat Muffins

Gluten Free Snickerdoodle Cookies

So next Monday, try going meatless and see how you like it. Drop us a comment with questions or your best plant-based recipes.

The post Meatless Mondays: What’s All The Talk About Plant-Based Diets appeared first on Buckhead Plastic Surgery | Atlanta GA.

Cranberries

Everyone loves a good cranberry sauce with their turkey and Thanksgiving stuffing, but traditional recipes are often loaded with sugar. However, cranberries are great for providing antioxidants and high amounts of vitamin C, vitamin A, and Vitamin K. Not to mention, cranberries aid in digestion, and you’ll need all the help you can get after a day of eating. If part of your diet requires lower sugar intake, then opt for low or sugar-free recipes. You can even substitute sugar for vanilla extract, creating a fun flavor twist.

Lean Meat

Fortunately, the main dish for most Thanksgiving feasts—yep, we’re talking about turkey—is an excellent source of protein as it is low in fat and high in minerals like potassium and zinc. However, be wise about the way you cook and consume turkey for Thanksgiving. If a turkey is deep fried in vegetable oil, for example, then you’re not eating healthy. But, if you roast your turkey and forego (ok…maybe just eat a little less) gravy, then you’re enjoying a well-rounded meal.

Sweet Potatoes

Sweet potatoes, or yams, are rich in fiber and a good source of vitamins and minerals. These include an assortment of B vitamins and vitamin C, along with iron, calcium, and selenium. Sweet potatoes also have a high concentration of the antioxidant beta-carotene, which converts to vitamin A when digested. The trick with eating sweet potatoes for Thanksgiving is not to candy them. Although all the brown sugar and marshmallows combined with the sweet flavor of sweet potatoes is delectable, sweet potatoes can be just as fulfilling when baked and topped with some cinnamon. If you don’t want to completely deprive yourself of some sugar, then add less brown sugar and skip the marshmallows.

Green Beans

One great thing about Thanksgiving is all the vegetable sides. Green bean casserole is among one of the most popular and most traditional of Thanksgiving side dishes—with good reason. Green beans are high in dietary fiber, potassium, folate, protein, iron, and zinc. Whether you prefer green beans by themselves, or you want to indulge in the green bean casserole, just make sure you don’t overcook them. Once veggies are overcooked, they lose a lot of nutrients.

Take the Healthy Route this Thanksgiving

Trust us, the holidays are only beginning at Thanksgiving. Taking the healthy route is a great way to keep your figure and make your surgical results last. If you have any other ideas for healthy foods this Thanksgiving, drop us a comment.

Tasty & Healthy Recipes From Hello Spoonful

For a few tasty and healthy Thanksgiving recipes, check out nutritionist and health coach, Elizabeth Moye’s blog, Hello Spoonful.

Sweet Potato Bites with Avocado Mash, Feta + Pomegranate Seeds

Salted Chocolate Chip Sweet Potato Muffins

Healthy Guacamole Deviled Eggs 

The post 4 Foods to Make Your Thanksgiving Feast Healthier This Year appeared first on Buckhead Plastic Surgery | Atlanta GA.