As people start to face the reality of the affects food has on their health, they are faced with considering vegetarianism. If this is you, I’m sure you’re searching for the most simple way to transition to veganism, vegetarianism, flexitarianism, or a plant based lifestyle. If you’re reading this it’s because you’re interested in a transition, and have already decided on which “label” you’d prefer. Remember as discussed in our first blog post labels do not matter, do this for your health.

Is A Vegetarian Diet Really Healthy?

Typically yes. Vegetarians/vegans reduce their risk of chronic disease by half! Not only are they reducing heart disease risk, but they reduce risk of stroke, cancers, and AI disorders.

The reasoning behind this is that whole and unprocessed foods contain large amounts of antioxidants and anti-inflammatory properties. Because of this there is reduced inflammation in the body and reduced chance for plaques to form on organs, nerves, and vessels.

Now of course a vegetarian can eat processed foods and high amounts of dairy (cheese, milk,etc.). So it’s important that if you are doing this for your health, you maintain a balance and avoid replacing meat with processed foods, eggs, and dairy foods.

Now although you don’t have to call yourself a vegan or vegetarian, understanding the restrictions will be helpful because they allow you to decide how limited you will be. So, if you haven’t decided on your restrictions, here are some simple definitions of each type of lifestyle (but if you have skip this section):

• Veganism: Removing all forms of animal based products from your lifestyle to improve the environment and help stop animal exploitation and abuse. (This includes food, hair, body, and any other product tested on an animal or made from an animal)
• Vegetarianism: Removes all meat from the diet, but may still include dairy and eggs. This is usually chosen by those trying to improve their health.
• Flexitarianism: Is a vegetarian type lifestyle, but is less strict in that it allows the occasional inclusion of meat in the diet. (Maybe meat is eating 3-4 times per month)
• Plant based lifestyle: A plant based lifestyle very similar to the flexitarian diet.
  • Medical News Daily explains it as “[a lifestyle that incorporates] plant foods, such as fruits, vegetables, whole grains, nuts, and legumes, [which] are the main focus of the diet, but you may, occasionally, consume meat, fish, or dairy products. A plant based diet also focuses on healthful whole foods, rather than processed foods.”
    • Now occasional is very rare, plant based diets tend to lean toward vegan without the strictness of avoiding animal additives. Most plant based individuals do not consume meat at all.

So now that you know what each “label” entails the big question is, where do I start? Continue reading and you’ll find out!

Steps To Become Healthier

1. Set a schedule
   • What will your eating schedule be? For example will you have, 3 meals per day, or 5 small meals. Read more: https://tsvnutritionandwellness.com/lets-plan-our-journey/
2. Find foods you are willing to eat at least 4 days out of the week
   • For example, I am willing to eat rolled oats with peaches, almonds, cinnamon, and agave 4-5 days out of the week. This keeps breakfast simple and healthy. Other days I have a high fiber smoothie. Check out our breakfast recipes for ideas.
   • For example, I love soup, I can eat soup for lunch Monday – Friday.
   • Dinner is always different but for me that works.
3. Determine which grains, nuts, fruits and veggies will be your “main” items
   • For example, I buy the same veggies most of the time. Must haves for me are frozen broccoli, frozen green beans, onions, bell peppers, spinach and carrots. Must have fruits are frozen strawberries, frozen blueberries, frozen peaches, fresh apples, and fresh bananas. Must have nuts are almonds, pumpkin seeds. Must have grains are oats, quino,
   • Along with my must haves, each week I’ll by one different veggie to add with my mains such as asparagus, or kale.
4. Plan your meals every Sunday
   • Or whatever day works for you
   • For example, this week I’m going to have oatmeal most mornings and smoothies if I cannot make my oatmeal.
   • For example, cook a batch of chili, soup, or pasta to eat for lunch all week (freeze a few so they keep well for Thursday and Friday.)
   • For example, choose 3 dinner recipes to make this week and purchase the ingredients on your grocery run.
5. Donate unhealthy food items
   • Now that you have a plan, it’s time to get rid of the unhealthy food! Donate all meat, processed foods, and fast foods!
6. Go grocery shopping with a list
   • Use the above to make a grocery list and head to the store. Walmart is featured on our site because it contains many affordable organic and healthy options!
   • Ordering food is always the least stressful for newbies, but do what feels best, make this a family venture and get healthy together!
7. Lastly, find restaurants with healthy options
   • Depending on how often you eat out, this step is very important! If you’re typically ordering door dash, or Uber eats, you may need to start exploring healthy options and adding these to a list you will choose from.
   • If you go out to eat often, see if your restaurant of choice has healthy and balanced options before you go

Once you’ve made it through these steps, get started!

Start your transition! Now if you need help with meal planning, recipes, or guides, feel free to set up a free consultation with me. 100% free, no strings attached and I will give you enough information that you may not need to pay for a program! So far each client has had a smooth transition, and has reduced their cholesterol and lost a healthy 10-20 pounds in 3 months. It’s not always easy to change your lifestyle alone! So join our communities on Instagram, and Facebook and feel free to contact us with any questions you have or to set up your free consultation!

Yours truly,

TSV