fbpx

FLIPPING THE RATIO – VEGGIE 101

Guest post by Lora Krulak, author of Veggies for Carnivores

getfresh

Herbivore, omnivore, pescetarian, vegetarian, vegan—there are so many labels and hats out there in the “eat more vegetables” world. I prefer the term “vegetable-centric,” because if we focus on that, it puts our mind at ease and we don’t have to worry about what we are NOT eating and we can focus on what we ARE eating. I don’t know about you, but I’m not so good with feeling deprived.

Flipping the ratio:

HOW to make the transition to a vegetable-centric way of life smooth and simple is actually easier than you think. The WHY part of the equation is endless. Weight loss is normally immediate as is increased energy, but the health benefits are enormous. Eating fewer animals helps us avoid chronic disease, mercury issues, heart issues and in general, is easier on your digestion.

I often use the analogy of a dog fence. Let’s say you want to train your dog not to jump the fence, so you put him in a small cage. But every time you let him out of the cage, he jumps the fence. The reason being, the dog needs to jump and play. The same goes with us. If we give ourselves more room and wider parameters, we are less likely to go crazy and eat all the wrong things. Set your intentions for your transition and set them wisely. Widen your parameters, make your fence bigger and then slowly make it smaller. Very slowly. Let’s say you are a twice-a-week meat eater. You start to cut that back and it’s meat once a week, and so on, adding more vegetables as you cut down on the meat. The main principle to keep in mind is to FLIP THE RATIO. When you begin to transition, keep an eye on your plate and keep the ratio on your plate higher for plants than animal proteins—the animal proteins then become the side dish.

Some other tips to keep in mind:

What about protein?

While we really don’t need as much protein as we think we do, we do need protein. Plants have a ton of protein in them, plus phytonutrients not found in meat. Oats, chia, hemp, avocados, broccoli, nuts, seeds and legumes are some main sources for plant protein. The amount of protein and amino acids leafy greens like spinach provide would surprise you. A pound of spinach is equal to the amount of protein in a cheeseburger!

Some suggestions for vegetable centric protein:

  • Toss a tablespoon of chia or hemp seeds in with your morning smoothie.
  • Spread some raw nut butter on a sprouted grain tortilla (the sprouted grain tortilla also contains protein).
  • Put a scoop of hummus on your grilled veggies for dinner.
  • Have lentil soup with a handful of wilted spinach tossed in.
  • Make a frittata with sautéed veggies.
  • How about a goat cheese quesadilla on an Ezekiel wrap with zucchini and avocado*?

*An avocado has ALL 18 amino acids. That’s a complete protein, and can even be a meal on its own. Now don’t go crazy on avocados, but my point is that plants have more bang for their buck than a hot dog.

Be careful not to over-starch.

When embarking on a vegetable-centric program, many people become nervous that they will not have enough to eat or they don’t know what to eat. There is a tendency to move toward starchy foods such as rice, pastas and breads. Starches are not all created equal. Sprouted and whole grains are the way to go as they will move through the body more easily and are easier to digest.

Be sure to mix it up and balance out your day with greens, root vegetables, legumes, and healthy fats like avocados and olives.

If you are making a pasta for dinner, try a sprouted grain pasta, which has extra protein and fiber. Toss in some steamed veggies or wilted greens. See, it’s easy!

Eat real foods

Meat substitutes look and sound enticing, but truth be told, they can be kind of questionable in that they are often filled with GMO-soy-unrecognizable ingredients. Let’s face it, nothing is going to taste like steak or chicken unless it is steak or chicken, and I don’t think it should. Stick to meaty vegetables such as mushrooms, eggplants, corn, squash, beets, sweet potatoes and cook them as you would meat. Anything you can do with a chicken sausage or a steak, you can do with a mushroom.

Fats are our friends

We need our bodies to function well and our foods to be palatable. Coconuts, coconut oils, avocados, olives, flax and chia are all filled with essential oils that help our bodies function properly and make our skin glow. They also help us stay fuller longer. Oatmeal with shredded coconut is a fantastic breakfast and would sustain even an athlete until lunchtime!

Try a green smoothie

I can’t say enough good things about a green smoothie. It is like medicine in a blender. This simple, delicious drink can balance out your blood sugar and pump your body with vitamin B12, vitamin K and vitamin D. Some of these nutrients are difficult to get on a plant diet. A smoothie is a perfect way to start the day or help you over the 3 p.m. slump. I have actually had clients grow hair back, lose weight, and lower their cholesterol by drinking my avocado-green smoothies. Yes, they are that good for you.

A basic recipe is 50% green leaves to fruit (or anything else you may put in your smoothie—keeping it under 5 ingredients).

Embrace sauces.

Learn to make one or two “signature” sauces that you can have in your fridge or freezer. Perhaps one is an arugula pesto and one is a tomato sauce. These sauces will be your go-to tastemakers for steamed, sautéed, or grilled veggies; rice dishes; roasted yams; or any new creations you come up with. As your cooking repertoire grows, you will learn to expand on these and go off on tangents to create your own NEW sauces. Maybe you switch the arugula for spinach or watercress? Go crazy!

The next time you are at the market or go grocery shopping, spend some time in the aisles – I’ll bet there is a world of vegetables, fruits, nuts, beans and grains that you didn’t even know existed. Try not to get stuck in your routine. Pick up a new vegetable or grain each week and try a new recipe. Some you will like, some you won’t, but I can promise you that you that you will NEVER run out of options!

My personal guarantee is that even after only two weeks, you will see and feel the benefits of eating more plants—and the more you eat them, the more you crave them.

getfreshLora Krulak is a Nutritional Muse, inspirational speaker, chef, blogger, and Amazon bestselling author of Veggies for Carnivores: Moving Vegetables to the Center of the Plate.

A passionate “anti-diet” advocate, Lora specializes in simplifying health, cooking, & fitness techniques for anyone ready to transform their lifestyle. She’s shared her food philosophies with national audiences on the Rachel Ray show, Plum TV, and The Food Network, as well as publications like Spa Asia, US Weekly, People, The Huffington Post, InStyle Magazine, Barron’s, and Whole Living’s Meatless Monday’s.

For a decade, Lora traveled the world, training with local chefs, healers, and yoga masters. As a result, her work combines a potent blend of mind, body, and soul focused exploration that blows traditional dieting out of the water. Instead of restricting her clients, she helps them start easy, delicious practices that align with their true selves, and create permanent solutions.

With her workshops, programs like Eat Like A French Girl, and group coaching Lora helps clients at any size or stage meet their their obstacles head-on, kick out old habits, and build a healthy foundation that lasts a lifetime.

For more from Lora, and to check out her weekly tips for a beautifully nourished life visit her blog at www.lorakrulak.com, www.facebook.com/lorakrulak or say hello on www.twitter.com/lorakrulak.

To win a signed copy of Lora’s book Veggies for Carnivores and a consultation with Lora, leave a comment below.

EXCITED TO ANNOUNCE OUR WINNER!
OKSANA SHEVTSOVA come on down!! You won a copy of Lora’s book Veggies for Carnivores and a consultation with Lora! email: courtney@thefresh20.com for details

Search

No credit card required.

Download a FREE Meal Plan

Classic, Vegetarian, Vegan, Gluten Free, Paleo, For One

Bring Wellness to the Dinner Table

today

OUR MIND BODY RESET INCLUDES

MIND BODY RESET

- 100% Gluten-Free, Dairy-Free, & Sugar-Free Meal Plans for Breakfast, Lunch, Dinner, and Everything In Between (Paleo & Vegan Options Available)

- Nutrition, Exercise & Self-Care Guides and Worksheets to Help You Track Your Progress 

- Access to the Mind Body Reset Private Facebook Group

- And So Much More!

A HEALTHIER, MORE ENERGIZED YOU

Woman in black stands on a mountain gazing out at the vast farmland in India
Meal prep with 20 fresh ingredients

Our super-delicious plan to reprogram your eating habits (for good!)

 

Of course, eating the right food is only part of the equation, right? To optimize your health, you’ve got to take seriously good care of your mind, body, and spirit.

 

The Fresh 20 MIND BODY RESET program comes with OVER 20 resources to help establish positive nutrition, exercise, and self-care habits over 4 weeks and beyond.

 

Learn everything that's included in our Mind Body Reset Wellness Program by clicking the link below.

00
Months
00
Days
00
Hours
00
Minutes
00
Seconds

OUR ANNUAL MEAL PLANS ALSO INCLUDE

VEGAN MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

Woman eating a vibrant hearty vegan curry in a black ceramic bowl on a white marble countertop
Meal prep with 20 fresh ingredients

OUR ANNUAL MEAL PLANS ALSO INCLUDE

GLUTEN FREE MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

A baking sheet pan loaded with maple soy salmon recipe surrounded with vibrant bok choy and a bowl of rice
Meal prep with 20 fresh ingredients

OUR ANNUAL MEAL PLANS ALSO INCLUDE

VEGETARIAN MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

Woman squeezing a lime wedge into a hearty bowl of The Fresh 20 Vegetarian Spanish Instant Pot Crock-Pot recipe
Meal prep with 20 fresh ingredients

OUR ANNUAL MEAL PLANS ALSO INCLUDE

FOR ONE MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

Black ceramic soup bowl filled with succulent shrimp pho with lime wedge, chopsticks & a glass of water on a white marble surface
Meal prep with 20 fresh ingredients

OUR ANNUAL MEAL PLANS ALSO INCLUDE

PALEO MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

The Fresh 20 juicy pork chop with nectarine salad and shaved almonds clean eating meal plan service recipe
Meal prep with 20 fresh ingredients

OUR ALL ACCESS PASS INCLUDES

ALL ACCESS PASS

- 12 Months of Access to ALL 6 Meal Plans (Classic, Paleo, Vegan, For One,             Gluten Free and Vegetarian

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Monthly Resource Guides

- Also Includes Our Super-Popular 6-Week Lunch E-Book

 

NEVER WORRY ABOUT MEAL PLANNING AGAIN

9 different healthy meals for The Fresh 20 All Access Pass
Meal prep with 20 fresh ingredients

When you purchase the All Access Pass, you get not one, not two, but access to all 6 meal plans. (goodbye boredom & hello variety!) Your teenage daughter just turned vegan? Husband can’t give up meat? You went Paleo this season?

Or maybe you...

Want to break out of your dinner slump and experiment with out-of-the-box flavor combinations and “less-likely-to-use” ingredients that become your go-to favorites?

Finally, a chance to keep everyone happy.

OUR ANNUAL MEAL PLANS ALSO INCLUDE

CLASSIC MEAL PLAN

- Buy One Annual Plan & Get an Additional Annual Plan Half Off

- Access to The Fresh 20 Meal Plan Archive with 10,000+ Healthy Recipes

- Searchable Recipes and Weekly Menus

- Only $1.50 per Week

- Our ALL ACCESS PASS also Includes Our Super-Popular Lunch E-Book

AS LITTLE AS $1.50 A WEEK

Three hands eating 3 fresh healthy family rice bowls on a white marble table from above
Meal prep with 20 fresh ingredients